Fitness level: the most important facts
In the following article, we will talk about the most prominent and important information and facts that indicate the level of physical fitness.
We will talk through the following about the level of physical fitness:
fitness level
One of the most important tests through which it is possible to determine the level of physical fitness , in addition to monitoring the pace of progress in physical fitness in general, and aerobic capacity in particular, is the step test of Harvard University, which will be explained now:
- Required equipment: a step at a height of half a meter, and a speedometer.
- The test: Within 5 minutes, we go up and down the stairs at a uniform pace, and after a minute of finishing the activity, we measure the pace of the pulse per minute, and the same thing after two minutes and again after three minutes.
- The result of the fitness measurement: obtained by the duration of the activity time (in seconds) multiplied by 100, which is divided by the sum of the pulse rate measured in 3 minutes of recovery, multiplied by 2.
For example, if the examined person completed 5 minutes of activity, i.e. 300 seconds multiplied by 100, and the rate of pulse recovery after the first minute was 90, after two minutes it reached 80 and after three minutes it was 70, then the calculation is as follows: (2*240 ) / (300 * 100) = 625
Fitness level test results
The result of the physical fitness level test is usually explained as follows:
- Over 90: Excellent.
- (86-90): Very good.
- (80-85): Good.
- (65-79): moderate to high.
- (55-64): moderate to low.
- 54 and less: weak.
Questions about the level of physical fitness
There are many questions that revolve around the subject of the level of physical fitness, the most important of which are the following:
1. What is the target heart rate?
One of the criteria for determining the required level of effort in aerobic activity is the heart rate . In order to reach the target heart rate, we start by calculating the maximum heart rate, which is based on the formula 220 minus the age, that is, for example, if your age is 25, then your maximum heart rate during effort is as follows:
220 - 25 = 195, meaning that the maximum heart rate for people with the age of 25 is 195 heart beats per minute.
2. How to determine the target pulse in aerobic activity?
The formula is a certain percentage of your max heart rate, for beginners it is recommended to work at 50% of your max heart rate and gradually progress to activity at 75% of your max heart rate, for example if you are 25 and you are a beginner exerciser, your initial target heart rate is about 97 beats per minute.
For advanced it is recommended to train to a pulse rate of about 60% of target heart rate, and for very advanced it is recommended to train to a pulse of between 70% to 80% of target heart rate .