We all know that we would like to get fit and healthy, but don’t really have a platform on which to work from. When last did you do a mens fitness test? It is a great idea to first understand your level of fitness as this will help you gauge the type of workouts or training schedule you can follow.
Here are some methods for a mens fitness test:
Perform a BMI (Body Mass Index) test.
This is useful to understand your body mass index, however this is only a guide. Below is an example of why.
Take a professional rugby player for example. He will most certainly be outside of his BMI. Does this mean he is overweight? According to his BMI he is. Is he obese? Certainly not. But why does his BMI tell us he is overweight. Well simply put the basis of a BMI test is your height, weight and fat calculated together.
A rugby player might not be the tallest player in the world but he certainly is not a small person. Does he have much fat? More than likely he doesn’t. However the calculation will give him an overweight reading.
We call this the height to weight ratio and it is an interesting test to do to see how your waist compares to your height.
Measure the circumference of your waist, then determine if it is half your weight in inches.
Can you touch your toes?
Can you leg press twice your body weight?
An interesting test to see is how strong your legs are against what they carry each day. Test yourself to see if you can leg press twice your body weight.
How good are you?
Check the table below to see how you perform in the following exercises;
- Plank Hold
- Pull Ups
- 1 Mile Run
|Push Ups||20 or below||20-30||30-40||40+|
|Plank Hold||Less than 1 min||1 min +||2 mins +||3 mins +|
|Pull Ups||Less than 10||10-15||15-20||20+|
|1 Mile Run||10mins||8-10mins||6-8mins||Less than 6 mins|
Check your resting heart rate.
Check your resting heart rate is important in understanding your level of fitness your hearts perspective. There are two ways in which to do this.
- Use a heart rate monitor
- Find pulse and count beats in a minute
|Resting heart rate||Above 82bpm||>74bpm||71-74bpm||< 71bpm||49-54bpm|