Your Overall Fitness Level is determined by averaging your performance across 8 different categories. It also helps you decide your training pace, and it’s an excellent way to monitor your fitness program (or lack thereof) for the medium and long-term. Based upon your age, there are resting heart rate standards that medical professionals use to gauge your health and fitness levels. Guidelines from the American College of Sports Medicine states that we need to exercise 150 minutes (2.5 hrs) per week at a moderate intensity. The Fitness Calculator estimates your fitness age measured as maximum oxygen uptake (VO2max). Most of these are designed as free printable forms. The same rules apply to fitness. Fitter Live Longer A review of 33 studies found that improving your cardio fitness by just 3.5 points (about equal to improving from good to excellent on the chart), will lower your risk of premature death from any cause by 13%!. It is unlikely that a health club would ask you to use the stairwell for self-assessment, but it might well use a single 12-inch step or bench to evaluate your fitness. Measuring your fitness level regularly is one way to find out if you're making progress. Find out what you can expect from the fitness tests when you head to an Army Assessment centre to join as a soldier or officer.

The conversion is based on equivalent fitness, not equivalent pace. For each of these categories you will receive a Category Level, as seen in the bar chart above. Get to know your fitness level Fitness Test aims to motivate you to start, maintain or increase the level of physical exercise you are doing. VO2max is the most precise measure of overall cardiovascular fitness . The harder your body works during an activity, the more oxygen is consumed and the higher the MET level you are performing at.

The Run This is a 2km (1.2 mile) run, after an 800m (0.5 mile) warm up jog for between 6 min 30 sec and 7 min. Table 1 shows the normalized ranges for resting pulse rate (BPM) based upon the age of the individual. Lacking these basic levels of strength, flexibility, and work capacity may limit you in life activities. (1) Although this Level is challenging, the complete Level I should be attainable within 3 to 12 months for those with no significant limitations. And of course, a Fitness Age of 43 conveys a different message, whether the actual age of this woman is 25 or 60. Figuring out your current VO2 Max gives you an accurate picture of your current fitness level. While there are ways to determine an average based on age or sex, the biggest factor in determining an average mile time is the fitness level of the runner. Like most of the resources on Vertex42.com, the motivation for creating printable weight loss charts and other fitness charts and logs came from personal interest (I'm getting older and larger) as well as requests from various people. We’ll talk about the healthy range for men and women, and the limitations. 2. In addition to these weight loss charts and exercise logs, you will find a number of great resources on the web. Most fitness centers have trained staff who can evaluate your body composition, muscular strength and endurance, flexibility, and cardiovascular endurance, but it can be pricey. For example, if a woman’s VO2max is 35 ml/kg/min, her Fitness Age is 43 years, because an average 43 year old woman has a VO2max of 35 ml/kg/min.

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