How to test your overall fitness easily at home?

Every now and then (once every four to six weeks), it’s crucial to test how well your body can move.

Performing fitness tests at regular intervals can help you track your progress towards reaching those goals and also let you know that is your body is working efficiently or not.

SPECIAL THING ABOUT THIS TEST IS THAT THIS NEED LITTLE TO NO EQUIPMENTS AND YOU CAN CHECK YOUR BODY AT HOME.

Do these six fitness tests to push your limits and track your journey to becoming a stronger athlete.

TEST FOR

CARDIOVASCULAR FITNESS

Your cardio fitness refers to how well your heart, lungs, and organs consume, transport, and use oxygen throughout your workout. Your overall fitness depends on the relationship between your cardiovascular system, respiratory system, and skeletal system.

220 – your age = your maximum heart rate

How to test?

Start by performing burpees and do 3 to 4 sets of 20 reps of it as per your ability.Then immediately after that start doing on spot running for 1 min of interval 

and at last get ready for mountain climbers . Your main objective is to maximize ur heart rate.Check your heart after finishing and if you haven't got your calculated heart rate then you can repeat that whole circuit and then check it again.

Measuring your recovery

As soon as you finish the test, take a note of your heart rate. It should be very high and near your maximum. Lie or sit down immediately and time for one minute. When a minute has passed, note your heart rate again. This will give you the amount of beats per minute your heart recovers by.

Low risk

If your heart rate drops by more than 18 beats in the first minute you are likely to have a good level of fitness and have low risk of heart disease and other conditions.

At risk

If your heart rate drops by 18 beats or less you are less likely to be fit and you may be showing some early warning signs of future disease. 

High risk

If your heart rate drops by only 12 beats or less there is a higher probability that you are unfit and are at risk of disease. SO START WORKING ON YOURSELF.

                                                            TEST FOR

UPPER BODY STRENGTH

Why measure upper body strength? 

A strong upper body is necessary for athletic performance as much as it is for simple day-to-day tasks. You need a strong upper body to pick up the kids😂,carry luggage, or open a stubborn jar of pickles with ease. It is essential in sports that demand excellent arm and shoulder strength such as swimming, golf, and climbing.

Like for boxing to maximize your performance you should have strong upper body or for running your upper body plays an important role in balancing your body.

How to test?

Goal – Perform as many pushups as you can with good form.

Women should complete the test by performing a modified push-up (i.e. pivoting from knees), while men should perform a standard push-up (i.e. pivoting from the toes).

Rests are allowed but only on fully-extended arms. Incomplete push-ups do not count. If you are unable to push yourself off the floor or unable to complete two consecutive push-ups with good form, the test is over.

Women

Age	20-29	30-39	40-49	50-59	60+
EXCELLENT	> 35	> 26	> 23	> 20	> 16
VERY GOOD	21-29	20-26	15-23	11-20	12-16
GOOD	15-20	13-19	11-14	7-10	5-11
FAIR	10-14	8-12	5-10	2-6	2-4
POOR	< 10	< 8	< 5	< 2	< 2

Men

Age	20-29	30-39	40-49	50-59	60+
EXCELLENT	> 35	> 29	> 24	> 20	>17
VERY GOOD	29-35	22-29	17-24	13-20	11-17
GOOD	22-28	17-21	13-16	10-12	8-10
FAIR	17-21	12-16	10-12	7-9	5-7
POOR	< 17	< 12	< 10	< 7	< 5

TEST FOR

CORE STRENGTH

The core consists of the muscles in your midsection, or torso, surrounding the spine and pelvis. This includes the abdominal muscles at the front, but also muscles within the lower back, and around your sides.It,s not only abs that comes under core strength.Core covers 360 degrees from abs to back.

I think the reason behind what Great martial artist and actor Sir Bruce Lee said that"Train each and every part of your body" is that when our core(applicable to all others body parts) becomes weak, our movements are less supported, which can put pressure on other parts of our bodies.

How to test?

Goal -Hold a forearm plank as long as you can

Start the clock as soon as you are in plank position, and hold as long as possible.

If you lower or raise your hips, or otherwise break perfect form in any way, the test is over.

Level	Time (secs)
EXCELLENT	> 120
VERY GOOD	60 – 120
GOOD	30 – 60
POOR	< 30

TEST FOR

LOWER BODY STRENGTH

Why measure lower body strength? 

It is rightly said that never skip your leg days because your each leg muscle is active in your day to day activity like brooming, walking, gardening,running etc. 

And as you starts to grow old your muscles loosens up so if you start training your muscles you have a low chances of this.

Other reason is that your body looks symmetrical and balanced if your lower body is strengthened.

How to test?

Goal – Perform as many squats as you can with proper form

To make sure you’re squatting low enough, you can place a chair behind you. But you don't have to sit in the chair as tension should be their in the muscles.

Women

Age	18-25	26-35	36-45	46-55	56-65	65+
EXCELLENT	>36	>32	>26	>21	>17	>16
VERY GOOD	33-36	29-32	23-26	18-21	13-17	14-16
GOOD	29-32	25-28	19-22	14-17	10-12	11-13
FAIR	25-28	21-24	15-18	10-13	7-9	5-10
POOR	<25	<21	<15	<10	<7	<5

Men

Age	18-25	26-35	36-45	46-55	56-65	65+
EXCELLENT	>43	>39	>34	>30	>24	>21
VERY GOOD	39-43	35-39	30-34	25-30	21-24	19-21
GOOD	35-38	31-34	27-29	22-24	17-20	15-18
FAIR	31-34	29-30	23-26	18-21	13-16	11-14
POOR	<31	<29	<23	<21	<16	<14