How Fit Are You?

NOW is the beginning of a New Year! How are you doing with your resolutions so far? Try this “Quick” Fitness Test to assess where you are and help you determine where you may need improvement! Let me know how you do!! ~L~

Heart > Jumping Jacks – 90 Seconds = Excellent!
60-90 Seconds = Pretty Good.
Under 60 Seconds = Not So Good … Your Heart needs work!

Body Strength > Push Ups in 60 Seconds – 20 or more = Excellent!
10-19 = Nice Effort.
Under 9 = Keep on pumping!

Abdominal Strength > Crunches – 26+ in 60 Seconds = Excellent!
15-25 in 60 Seconds = Decent.
14 and Under = Keep Trying!

CORE Strength > Plank – Hold for 60+ Seconds = Excellent!
Hold for 45 – 60 Seconds = Your on Top of Your Game!
Hold for 15 – 45 Seconds = Pretty Good.
Hold for Under 15 Seconds = You have some work to do!

Flexibility > Upper Body (Neck & Shoulders) > Up against a wall with Arms at shoulder level, bent at elbows 90 degrees. Rotate Hands Up toward ceiling and see how close your hands can get to the wall behind you.

Flexibility > Lower Body (Hamstrings) > Sit on floor, Legs straight out in front of you do not bend knees. Attempt to take fingers past toes.

Flexibility > Lower Body (Quadriceps) > Pull your heel as close to the same side glute as you can.

Waist Circumference > Men: No greater than 102cm (40 inches)
Women: No greater than 88cm (34.6 inches)
Post-menopause Women: No greater than 110cm (43.3 inches)
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Source: ACE, ACSM, YMCA