Evaluating The Body For Proper Fitness
Evaluating your fitness level is the easiest way to assess exactly how healthy your body is, to determine your physical abilities. Before beginning an exercise regimen, it is important to understand exactly how fit you are, in order to proceed properly.
The First Step
Tip: Each time you hoist the weights above your head, you should flex your gluteals. That helps give your butt mucles a great workout, but you are also able to protect yourself from injury because you are going to position yourself more efficiently.
Like it or not, you will need to step on a scale to determine exactly how much you weigh. Remember that the final number displayed on the scale will never be as important as your health. The numbers of your blood pressure, cholesterol level, and triglycerides are significantly more important. However, all of these numbers provide insight of where you are, and exactly where you need to go in your exercise regimen.
It is beneficial to use an accurate weight and height chart to determine exactly what range your body frame falls into, to begin the process.
Tip: In order to have stronger quad muscles, do leg extensions. Using a leg extension machine helps you strengthen some of the largest muscles in your body.
Your BMI number, or your body mass index, is actually a number that relates to your body composition. It can provide an instant assessment on the levels of your health and fitness. Determine exactly what your current BMI number is, and what it should be, and write it down to post it in a conspicuous place.
Targeted Heart Rate
Tip: Volunteer to help at the school during any fitness programs, and show your child that you are interested in fitness as much as they should be. Your involvement may encourage your child to become more involved.
Based on your age, height and gender, you will have a specific target rate when working out. It will need to be maintained during the exercise regimen. You first need to determine exactly what your resting heart rate is, which can be performed by locating your pulse on the wrist, or neck, and taking the count for 15 seconds. Next, take this number and multiply it by four to determine your actual heart rate per minute.
Tip: Always consult your physician before beginning any fitness program. You doctor’s opinion is crucial as to whether or not you should complete these exercises regularly.
Use a calculator to determine the number 220 and then subtract your age (currently) to determine your maximum heart rate. Then take that number (the maximum heart rate) and multiply it by 60% and by 85%. Those two numbers will be the range of your targeted heart rate that you want to stay within when working out in your exercise routine.
Tip: Try not to go overboard after you have decided to finally lose weight and obtain fitness. You should start out by taking it slow and easy if it has been a while since you have exercised.
It is easy to take a test to evaluate your aerobic fitness. This can be performed by simply walking one mile. Track the length of time it takes to achieve the distance, while recording your heart rate during the middle of the walk, and when it has been completed. Be sure to record all of the results.
Tip: Larger muscles do not tire as quickly as smaller ones. Start your workout by using compact dumbbells, progress to barbell work and make the machines your final station.
It is easy to determine exactly how fit your muscles are. This can be performed by evaluating how many pull ups and push-ups can be accomplished at one time. The pull ups tend to be significantly more challenging to perform than a push-up. However, both numbers will indicate exactly how fit your muscles are.
Journal the Results
If you keep a fitness journal, it is easy to test and retest yourself throughout the process of your physical program. As the levels of your fitness will improve over time, you can stay better motivated, by realizing that your numbers are moving, indicating that you are reaching your fitness goals.