Fitness is a very personal measure. There is no absolute and I’ve noticed over the years that if you apply yourself you can become competent in most exercise. Run long enough and your times will come down. Throw weights around at CrossFit and your WODs will improve.
By the time I’m 50 I’d like to have a BMI of around 15% (I know it’s a flawed measure), be able to run 10k at the drop of a hat and box five rounds without needing oxygen. Flexibility is also key and I’ll do some digging on how to set some goals against it.
I will set some benchmarks over the coming weeks to look at the components of fitness. While they won’t be lab quality they will provide some data that can be tracked and, again, used to keep me accountable.
- The bleep test is a good measure of cardio and one that can be created in many gyms.
- Push ups, sit ups and burpees will be used to measure muscular endurance.
- Squats, deadlifts and bench press will be used to gauge muscular strength.
- Flexibility will be measured with box splits, hip mobility and back exercises. A separate post will follow on this issue.
- Speed and explosiveness will be measured in a 50m sprint, box jumps, and med-ball throws.
- Body composition will come with a tape measure and calipers to track inches off (and on) and body fat.
I am sure there are lots of other measures that are useful. Feel free to add them below or email me here.
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