Lose weight ,Eat healthier,Have better posture,and Exercise regularly are the world's most popular goals (http://www.43things.com/zeitgeist/popular_goals ).
Measuring your fitness level regularly is one way to find out if you're making progress. If you don’t have access to all Accessories of your gym, don’t panic. You have everything you need to measure your fitness level in your own house!
Measuring your fitness level regularly is one way to find out if you're making progress. If you don’t have access to all Accessories of your gym, don’t panic. You have everything you need to measure your fitness level in your own house!
The 3-Minute Step Test measures your aerobic (cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise.
fitness at home - fitness exercises at home
fitness at home - fitness exercises at home
Equipment needed:
- Stopwatch or clock with a second hand;
- a friend to help you keep count; a 12-inch bench,
- box, or step;
- a metronome if not use the free online version at :
http://a.bestmetronome.com/
procedure:
The metromone is set at 96 beats per minute
Step on and off the bench for 3 minutes straight while keeping a consistent pace
- 1st beat : In time with the beat step one foot up on the bench .
- 2nd beat :step up with the second foot .
- 3rd beat :step down with one foot .
- 4th beat : and step down with the other foot .
And then see how quickly your heart rate will come back down.
More explanations you can see this video on youtube:
Scoring of results:
Here are the age-adjusted standards based on guidelines published by " YMCA ".
fitness at home
Ratings for Men, Based on Age
Ratings for Men, Based on Age
Age
|
18-25
|
26-35
|
36-45
|
46-55
|
56-65
|
65+
|
Excellent
|
50-76
|
51-76
|
49-76
|
56-82
|
60-77
|
59-81
|
Good
|
79-84
|
79-85
|
80-88
|
87-93
|
86-94
|
87-92
|
Above Average
|
88-93
|
88-94
|
92-88
|
95-101
|
97-100
|
94-102
|
Average
|
95-100
|
96-102
|
100-105
|
103-111
|
103-109
|
104-110
|
Below Average
|
102-107
|
104-110
|
108-113
|
113-119
|
111-117
|
114-118
|
Poor
|
111-119
|
114-121
|
116-124
|
121-126
|
119-128
|
121-126
|
Very Poor
|
124-157
|
126-161
|
130-163
|
131-159
|
131-154
|
130-151
|
fitness at home - fitness exercises at home
you are looking for improvement in yourself, regardless of what a chart says.Just try to improve gradually over time from where you started. As long as you are improving, your fitness plan is working.
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