7 home tests to measure your physical fitness –

Keeping your body moving is important for several reasons. Still, motivation isn’t always the best every day, especially when we lose track of our progress.

Therefore, taking physical fitness tests from time to time is a great way to measure what level we are in relation to our goals.

HOW TO TAKE A PHYSICAL FITNESS TEST

In addition to being essential to choose the test you are going to carry out very carefully (whether for strength, endurance or flexibility, for example), you must carry it out from time to time (at intervals of six to eight weeks) and always under the same conditions. .

This is because several factors can change the results, such as the time of day, what you ate (or not) before, the weather, the phase of the menstrual cycle, the quality of sleep and the location.

PHYSICAL FITNESS TEST: 7 OPTIONS

To measure cardiovascular endurance:

1

BEEP TEST

Determine a course of 20 meters. The objective is to reach it before you hear the test beep – you will have three chances to do so. In that case, a pre-recorded audio is required.

two

COOPER TEST

This cardiovascular endurance test lasts 12 minutes. In it, you can swim or run, but the pool needs to be 25 meters long or the terrain needs to be regular. So, just run or swim as far as possible in 12 minutes and compare the result according to the graphic.

To measure muscle strength:

3

60 SECOND TEST

It’s a very effective test to measure muscular endurance in a short period of time, as well as being an excellent way to challenge your body.

In it, you need to do as many push-ups as you can in one minute. But the movements need to be complete, see? You can repeat the experiment with other exercises like squats and burpees.

4

SINGLE REPEAT TEST

This test requires equipment and weights. To do this, select the muscle group you want to test and use the weight lifting technique for that body part, with a weight that allows you to do a single repetition.

To test fitness and mobility:

5

ROUNDS TEST

The objective is to complete as many rounds as possible in 5 minutes. Each round consists of 5 burpees, 10 squats and 10 sit-ups. Then analyze the result:

3 rounds or less = beginner; 4 to 5 rounds = good physical condition; 5 or more rounds = advanced.

6

MINUTE BY MINUTE TEST

This test will get your heart rate up! At the start of each minute, do 30 mountain climbers for each leg (60 total). Complete the remaining time with burpees. The test lasts for 5 minutes.

Then rate it this way:

Up to 10 burpees = beginner; 10 to 20 burpees = good physical condition; 20 or more burpees = advanced.

To check your flexibility:

7

RANGE TEST

The reach test is used to test your flexibility and requires only a box or step leaning against the side of a wall.

Start with bare feet, step onto the box and keep your heels on the box throughout the movement. Stretch your arms forward at shoulder height and bring your body forward, but without throwing your hips back. Hold for two seconds.

The idea is to measure how far your middle fingers (which are usually longer) can reach from the wall.