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Test Your Fitness!


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.

Score it:

  • 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.


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Author: Ute Klingler

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