Understand your fitness level with this simple test: measure repetitions and heart rate to assess your physical condition and track your progress effectively; also, find insights on heart rate and fitness goals.
Get a fresh perspective on what comes to mind regarding physical fitness:
Physical Fitness Level
One of the most important considerations when determining physical fitness level is taking into account monitoring and gradual progress in fitness in general, and aerobic capacity in particular. This is according to a specific test by Harvard University, which we’ll explain now:
- Required Inputs: A flat surface of one and a half meters, and a stopwatch.
- Test: For 5 minutes, measure the number of repetitions performed, focusing on the accuracy and gradual increase in repetitions. Rest for one minute, then take your pulse for one minute, and then again after two and three minutes.
- Fitness Level Calculation: This is obtained by dividing the duration of the test (in seconds, meaning by multiplying it by 100), which is then divided by the total pulse measured in the 3 minutes after exercise, multiplied by 2.
For example, if the person being examined did 5 minutes of exercise, equivalent to 300 seconds, multiplied by 100. If the pulse after the first minute was 90, after two minutes it reached 80, and after three minutes it was 70, then the calculation would be as follows: (2*240) / (300*100) = 625
Results of the Physical Fitness Test
The result of the physical fitness test is usually clarified as follows:
- More than 90: Excellent.
- (86- 90): Very good.
- (80 -85): Good.
- (65- 79): Moderately high.
- (55 -64): Moderately low.
- 54 or less: Weak.
Questions About Physical Fitness
Here are some of the common questions that revolve around the topic of physical fitness, and the most important of them are:
1. What is the heart rate reserve?
One of the criteria for determining the level of effort required in physical activity is the heart rate reserve. To access the heart rate reserve, we start by calculating the maximum heart rate, which is based on subtracting age from the number 220. For example, if your age is 25, then your maximum heart rate during exertion is as follows:
220-25= 195, meaning that the maximum heart rate for a 25-year-old is 195 beats per minute.
2. How to determine the target heart rate during exercise?
The formula is a direct percentage of the maximum heart rate, where beginners are advised to work at a level of 50% of the maximum heart rate and gradually progress to exercises at a level of 75% of the maximum heart rate. For example, if you are 25 years old and are a beginner, then the first target heart rate for you is about 97 beats per minute.
For intermediate exercisers, it is recommended to exercise up to a heart rate of about 60% of the maximum heart rate, and for advanced exercisers, it is recommended to exercise up to a heart rate between 70% to 80% of the maximum heart rate.
Testimonials
As someone who has always struggled with incorporating fitness into my routine, this information was a game-changer. It’s not just about hitting the gym; it’s about understanding my body and gradually pushing my limits. Seeing the different fitness levels helped me set realistic goals and celebrate small victories along the way, making the journey much more enjoyable and sustainable.
FAQ
What’s the big deal about heart rate? Heart rate is a great indicator of how hard your body is working during exercise. Monitoring your heart rate helps you ensure you’re in the right zone to achieve your fitness goals, whether it’s burning fat or improving endurance.
Is this test accurate for everyone? This Harvard step test provides a general idea of your fitness level. However, individual factors like pre-existing conditions or medications can affect the results. It’s always best to consult with a healthcare professional for a more personalized assessment.
