Testing Your Cardiovascular Fitness

When it comes to fitness levels, it’s possible to be fit in certain areas and not in others.

This is why it’s important to measure your levels of fitness in different areas.

In this blog post, we’re going to start with cardiovascular fitness.

SIDE NOTE: Before performing any fitness exercises and tests, always consult your doctor.

What is cardiovascular fitness? This refers to the ability of your heart and lungs to transport oxygen around the body to allow you to exercise for long periods of time. People who aren’t fit in this area will find themselves getting out of breath while climbing stairs or jogging, for example.

Although there are scientific calculations to measure cardiovascular fitness, I wanted to simplify it to make it easier for you.

Here’s the test:

(You will need a step and a stopwatch)

1) Climb up and down an 18-inch step for three minutes, at a rate of 24 steps per minute.

2) After 1 minute of rest, take your pulse for 30 seconds.

3) Find your pulse in the following table – it’ll tell you whether your fitness is good, average or poor: http://www.health.harvard.edu/newsweek/Aerobic_Fitness_Test_The_Step_Method.htm

Testing Your Cardiovascular FitnessRemember, this is only one way of measuring your cardiovascular fitness. However, knowing how you perform in this test can help you develop fitness programs that are appropriate to your level.

Of course, strength is also important – but that’s a topic for another post!

Calisthenics is the name given to repetitive exercises that use the resistance of your own body to build strength, increase flexibility and burn fat. No equipment or weights are used in calisthenics, and the exercises can be performed anywhere there is a floor and enough space to move in. The benefits of calisthenics effects are wide-reaching.

Ladder pushups: you will do 1 pushup count to 3 then do 2 pushups, count to 3 then 3 pushups and so on untill you reach 10 pushups

side to side pushups: stay as low as possible without hitting the floor and move side to side 5 on each side

Pushup Jacks: push up off the floor and bring your feet as if you were about to do a burpee

Fingertip tip pushups, do 15 pushups on the tip of your fingers while your buddy(ies) hold a plank.

Elevated side to side pushups : 8 on each side
Elevated pushups 15 -20 reps
Pike pushups 10-15
Elevated walking pushups do 20 reps