Everyone says you’re in terrific shape—you’ve got the slender waist, flat belly and healthy heart. But that’s not all there is to being fit. So would you like to find out how “in shape” you really are? There are seven small fitness tests especially geared towards women; each test concentrates on the areas that women consider to be the most important. When you discover where you land on the fitness scale, you can challenge yourself in the areas that you come up short. So go ahead, take these mini fitness tests to find out how fit you actually are!
Testing Endurance
Running several miles each day is a good challenge for your lungs and heart and a great test of stamina in cardio—but not so great for your legs and testing muscle stamina. What is muscle endurance you ask? Well, over time you should be able to maintain resistance. You should concentrate on muscle endurance so that you’ll be able to get through lengthier, higher-intensity exercise programs. This challenges muscle as well as cardio staying power and will show you how much your muscles and lungs can endure before you must give up.
Perform all four of these exercises consecutively—that means no resting!—and keep track of your results by writing down the number of reps you’ve done. Each exercise must be continually done in the proper form; if you can’t keep the correct form or you find you have to stop the exercise, then the test is finished. On the first day, attempt 10 reps of each exercise; perform this test again in two days doing 15 reps; wait two more days and then try to complete 24 reps of each exercise.
Lunge – Begin with holding your hands behind your head, keep your back straight and abs tight. Take a big step forward with your right foot until your leg creates a 90˚ angle and your left knee is an inch or two above the floor. Go back to the starting position and perform a lunge with the left leg.
Squat – Your abs should be tight, back straight, feet hip-width apart and hands need to be placed behind your head. Bend your knees until you’re at a 45˚ angle. Be sure your knees don’t jut out past your toes. Use your heels to push you back up to the starting position.
Squat Jump – Start by performing a squat as specified above. Next, push up with your heels and jump as high into the air as you can and make a soft landing. Instantly repeat this exercise. Always remember to maintain good form!
Split Jump – Keep good form as you perform a lunge which was explained previously. You must then jump up as high as you can. While you’re in mid-air, alternate legs so that when you make a soft landing you’ll be landing with the opposite leg in front of you. Immediately go into your next lunge for your following rep.
Results of Endurance Test
Let’s measure your success. If you….
- Can’t complete 10 consecutive reps in correct form of each exercise you’re below average.
- Can do 10-15 uninterrupted reps of every exercise in the right form you’re average.
- Can perform 24 continuous reps of all exercises using good form you’re above average.
So how did you do? Are you happy with your results or is there room for improvement?
Increasing Your Endurance
To get your body to push itself harder for longer periods of time and burn more calories in shorter time, attempt to amp up your muscle and aerobic stamina. How? Include HIIT in your strength training program. Here’s a three-week fitness program you can try:
- In week one – Perform all of your strength training exercises for 20 seconds and then take a break for 40 seconds.
- For week two – Do a workout for 30 seconds and then take a 30-second rest.
- During week three – Complete your workout for 40 seconds and then rest for 20 seconds.
With this handy little fitness routine, you’re sure to boost your endurance in no time! Coming up in part 2 of this blog series is “The Balance Test”.
Teri
Latest posts by Teri (see all)
- Sleep Is a Necessary Part of Wellness - February 1, 2018
- Nutrition on the go - January 25, 2018
- Home Workouts: Lower Body - January 18, 2018
