The trend seems to be changing! Many people are becoming more and more aware of their health and fitness, enrolling in online fitness and exercise and nutrition apps. Do we have to spend a lot of money to tackle these lifestyle changes to stay in shape every time? Or can simple fitness tests help you manage your position? Let’s take a look at basic fitness tests that can be easily done at home.
Physical tests you can do at home
Weight: This is an ideal way to check your weight early in the morning on an empty stomach before breakfast. You can then match the weight to your height to determine if it is in the normal range or higher / lower.
Waist-to-hip ratio: This helps you assess obesity, whether you are in the shape of a pear or an apple. The measurement should be made in the waist (narrowest part) and hips (widest part above the buttocks) and take the ratio between the waist: hips. The waist-to-hip ratio should be less than 1.00 for men and less than 0.85 for women.
BMI: It is known as body mass index. It is calculated taking into account height in meters and weight. Weight / (height in meters) 2. The normal BMI range for Indians is 18.5-22.9.
Six-minute walking test: This is a walking test to help you assess your cardiorespiratory performance, especially for your routine or daily activities. Today, this is very often required by doctors after recovery from Covid-19. HR, RR and BP at rest are measured before the test and then immediately after a 6-minute walk. The person was supposed to walk for 6 minutes and then count the distance traveled in meters. The normative value for healthy people is usually 400-700 meters.
Functional range test: It is a clinical fitness test used to assess a person’s dynamic balance in simple tasks. For example, reaching for a flask at a distance, catching a ball, etc.
Place the measuring tape on the wall and touch the beginning of the tape with the shoulder of one hand at a 90 degree angle. The higher the value, the lower the chance of falling and the dynamic balance is considered good.
Endurance test: You can do this with a variety of exercises, depending on which muscle group you want to target.
Lower body cramps and loss: Ideally 12-15 reps squat and outages can be considered normal if you exercise for the first time. Or calculate how much you can do in 60 seconds before you get tired.
Upper body: You can do push-ups in full or in half on your knees until you get tired.
Sail power: Board can be used to check or measure the strength of the core. Maintain the position until you get tired.
Basic measures can be considered in endurance testing, and once you start exercising, they will improve over time. The number of repetitions can also indicate an increase in your endurance.
So why wait when you can do your fitness tests yourself?