Most people are perfectly content with a laid-back, \u201cjust do it\u201d approach to fitness: They hit the gym, work up a sweat, eat something healthy, and repeat. They\u2019re happy with their current fitness level, and that\u2019s all that matters.<\/p>\n
As for VO2 Max, optimizing macro- and micronutrient ratios, and other specificities? Leave that to the pros and obsessives.<\/p>\n
And that\u2019s fine: If you\u2019re seeking general fitness, exercise doesn\u2019t need to be a part-time job \u2014 just something you do a few hours a week to keep the blood pumping, the body strong, and stress levels in check.<\/p>\n
But now and then it pays to take a look under the hood to make sure you\u2019re on track and moving in the right direction.<\/p>\n
If you\u2019re not assessing, goes the adage, you\u2019re just guessing.<\/p>\n
A good place to start is to assess your fitness level. Once you know that, you can see what things you can improve upon in your fitness regimen, or simply where you should start with a new fitness program.<\/p>\n
Below we\u2019ve assembled four simple tests to help you quantify your fitness. Each one measures the muscular strength, endurance, and power of a different part of your body.<\/p>\n
Together, they\u2019ll give you a good idea of your overall fitness. Use the results to guide your choice of class at your local gym or program on BODi.<\/p>\n
(Looking for a refresher on what exactly is BODi? Get all the details here.)<\/p>\n
To find your fitness level, you should examine your ability to perform in the three key areas of fitness: relative strength, muscular endurance, and power. Here\u2019s what these terms mean:<\/p>\n
This is how strong you are in relation to your body weight. This is different from absolute strength, which refers to the sheer amount of weight you can lift, regardless of your size.<\/p>\n
Being able to bench 180 pounds isn\u2019t all that impressive if you\u2019re a 190-pound guy, but it\u2019s a remarkable show of strength if you\u2019re a woman who tips the scales at 110 pounds.<\/p>\n
To keep everyone on the same playing field, the\u00a0following tests focus on your\u00a0ability to move your own body weight, which embodies the idea of relative strength.<\/p>\n
Endurance is broken down into muscular endurance and cardiovascular endurance. The former measures the ability of your muscles to repeatedly contract against a resistance (dumbbell, barbell, body weight, exercise band, etc.) for a given amount of time.<\/p>\n
The latter measures the ability of your heart and lungs to deliver oxygen to your body\u2019s tissues during physical activity for an extended period of time.<\/p>\n
The tests below focus on muscular endurance, which is most relevant to classes you may take at a gym or the programs on BODi.<\/p>\n
On the other hand, cardiovascular endurance (also known as steady-state endurance) is the main component of something like running a 10K.<\/p>\n
is the ability to express strength quickly, like sprinting or performing a vertical jump. It\u2019s a key component not only to athletics but to healthy aging as well.<\/p>\n
The more power you have, the more resistant you are to many types of injury.<\/p>\n
\u201cTo be considered truly fit, you can\u2019t neglect any of those athletic pillars,\u201d says Trevor Thieme, C.S.C.S. \u201cThat\u2019s why nearly every BODi program focuses on all of them, and why they\u2019re all put to the test in each of the challenges below.\u201d<\/p>\n
Focus: Lower body<\/p>\n
\u201cThere\u2019s a reason why the squat is often referred to as \u2018The King of Exercises,’\u201d Thieme says. \u201cNo other move mobilizes more muscle below the waist.\u201d<\/p>\n
Perform a bodyweight squat with correct form: Stand with your feet hip-width apart. Push your hips back and bend your knees until the tops of your thighs are at least parallel to the floor.<\/p>\n
Bring your arms in front of you, keep your back flat, your chest high, and your weight on your heels. Return to the standing position as quickly and powerfully as possible.<\/p>\n
Repeat for one minute and record the number of reps completed.<\/p>\n