With these 3 simple tests you can check your current fitness.
Test 1:Height-to-Waist Ratio
Measure your waist circumference, and then determine if it’s less than half your height in inches. The ratio shouldn’t be higher then 2:1
The waist to height ratio is a measure of the distribution of body fat. The higher someone’s waist-height ratio is, the higher their risk of obesity-related cardiovascular diseases, as it is a rough estimate of obesity.
Test 2 Plank Test
Can you hold a perfect plank for two minutes?
Start on all fours. Drop down to your forearms (elbows should be directly under the shoulders). Now step each foot back so that your body is in a straight line. Engage your core to keep hips level with shoulders, keep your neck relaxed. Time how long you can maintain the plank with perfect form.
Great: You can hold the position for two minutes without breaking perfect form.
Good: You can hold the position for 90 seconds without breaking perfect form.
Fair: You can hold this position for less than 90 seconds.
If you cannot complete the test after a few attempts you are not training your core correctly or your are obese.
Test 3: Sit and Rise
Sit on the floor. Now, without worrying about the speed of the movement, stand up with as little assistance from your hands as possible.
This test is remarkably predictive of physical strength, flexibility, and coordination for all ages. The more overweight you are the more difficult it gets to complete this test.
Many people are overweight because in addition to the excessive caloric intake there is physical inactivity too. On the way to weight loss a history of movement should analyse the existing physical activity. As in the diet the movement behaviour can then gradually be changed. Again, it comes back on likes, for movement should be fun as well. Very individual activity options must be found. Regular physical activity does not only burn off more calories but helps improve your overall health and fitness, and reduces your risk for many chronic diseases. Fitting regular exercise into your daily schedule may seem difficult at first, will be rewarded with much better well-being.
Just to mention a few of the many benefits:
Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels. No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides.
Exercising releases the hormone Serotonin (the happiness hormone) into your bloodstream and make you feel much better and is uplifting your spirits which may contribute to weight loss too (less emotional eating)
Any amount of activity is better than none at all.
To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores, leave the car in the garage more often etc.
It is recommended that you to perform some form of aerobic exercise at least three times a week for a minimum of 20 minutes per session.
The type of exercise you choose for weight loss doesn’t matter as much as whether or not you’re doing it. I recommend you pick exercises you enjoy, so that you’ll stick to a regular routine.
Exercises should include some form of aerobic or cardiovascular exercise. Aerobic exercises get your heart rate up and your blood pumping. They may include walking, jogging, cycling, swimming, and dancing. You can also work out on a fitness machine such as a treadmill, elliptical, or stair stepper.
Another way of exercising is muscle-strengthening training. With this training you adjust your body hormonally ideally for weight loss without losing muscles. Your metabolism is boosted and ultimately you burn more calories than with pure cardio training.
Examples of muscle-strengthening activities include:
working with resistance bands.
heavy gardening, such as digging and shovelling.
push-ups, sit-ups and squats.
Find your individual way of exercising!
Consistency is key.
Conquer the couch potato within yourself.
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