healthy you n
FITNESS
n directories in
the mall, the big
red dot says <fYou
Are Here.” Sure
enough, once
you know where
you are, it’s
easier to get to where you want It’s no
different with a fitness plan—before you
can get to where you’re going you need
to know where you’re starting from.
“No matter what your fitness
level, a fitness test will help you
figure out where to begin and give
you a baseline to measure progress,”
says Robert Reames, a certified
strength and conditioning specialist
and author of
Make Over Your
Metabolism.
He created these tests
so you can identify your strengths
and weaknesses to help you work
with a trainer or start your own
fitness program. Warm up for about
1 0
minutes on a stationary cycle or
take a brisk walk. Afterwards, cool
down with a 5-minute slow walk.
1-MINUTE WALL PUSH-UP
Stand in front of a wall,
an arm’s length away, legs a bit wider
than shoulder width with a slight
bend in your knees. Put your hands
on the wall, arms fully extended in
front of your shoulders. Pull in your
belly button, but don’t allow your
back to arch. Bend your elbows to no
more than a 90-degree angle. Keep
your body in a straight line. Push back
out. That’s one pushup. Now count
the number you can do in
1
minute.
WHAT'S TESTED
Upper-body and
core strength. Don’t be surprised if
your arms feel a bit noodly after the test.
RATEYOURSELF
Can’t finish 1 min. Beginner
0 - 25 OK, but room to improve
26-50 Right where you want to be
55+ Power to spare
TOIMPR
Do exercises that
incorporate a pushing motion.
Try
cable crossovers and bench presses.
1- MINUTE CHAIR SQUAT
Stand with feet slightly
wider than shoulder width with a
chair behind you for support. Keep
your arms at your sides unless you
need to grab the chair for balance.
Bend your knees as if you’re going to
sit then stop just before your bottom
makes contact with the chair (but no
lower than 90 degrees). Return to the
standing position. That’s one. Count
the number you can do in
1
minute.
WHAT'S TESTED
This tests your
endurance, lower-body and back
strength, and joint suppleness.
RATEYOURSELF
C an’t finish 1 min. Need work
0-25 Not bad
26-50 The sweet spot
55+ Top-notch athlete
TO IMPRC
Use the stairs often to
condition the lower body. At the gym,
use the elliptical machine regularly.
Continued on page 218
4 easy ways to meas u re
your fitness level.
BY D O U G D O N A L D SO N
2l6
JUNE 2008 BETTER HOMES AND GARDENS
PHOTO: VEER
