Check Your Fitness Level

There are many ways to check your fitness level, the key is to do something simple, that you can measure and record, and test again in the future to notice progression. If you aren't aware of a starting point, then it's tough to notice when you get better! 

Here is my simple method for checking your fitness level. Anyone can do it, at any level. Write down your results! 


Step 1: Record the now. Answer these questions:

1. Do I get out of breath after walking up 1-4 flights of stairs?
2. Can I successfully walk for 30-minutes without feeling like I need to recover afterwards?
3. Can I run/jog a mile OR swim 800m OR bike 10 miles OR play a sport for an hour?
4. Do I have energy to workout most days of the week? Do I have energy in my everyday tasks?
5. Can I easily unload the car of groceries or other items? Is housework like vacuuming, dusting, laundry, etc considered physically exhausting?

Step 2: Get real with yourself using 3 simple tests:

1. Resting heart rate. While at rest, check your pulse for 30-seconds and multiply by 2 to get your beats per minute (bpm). By Monica’s standards, a healthy cardiovasularly fit heart is under 75 bpm.
2. The 15-min cardio test. To keep it consistent, let’s chose walking/jogging/running. Using a treadmill or outdoors, see how far you can go in 15-minutes. Record the miles. Record how you felt after you were done (exhilarated, warmed up, tired, weak, etc)
3. The 30-second strength endurance test. The exercises: body weight squat, pushup, and plank test (how many squats (in good form), pushups (kneeling or regular—just record which one you do), and how long you can hold plank (for up to 30-sec)). Time each exercise for 30-seconds and take a 30-second rest in between each set; repeat 3 total sets and record reps for all. This will tell you about your strength level and endurance level as you go through the test.

There are many ways to evaluate cardio and strength fitness, this is just an example of a simple and repeatable way to test yourself at home or at the gym.

Step 3: Evaluate. Were you surprised at your results? Did you think you could do more? Less?

Step 4: Record the future. Repeat these tests in 6 weeks.

What are your goals moving forward based on your results?

Note: One of my training rules is that you the words, "I should've done better" or "gosh I'm so out of shape" and the like, should never be uttered when you are doing something to change it. Some of you may take this test, feel awesome and know exactly what to do to get even better. Some may take this and get discouraged, because it's tough. Remember, that by taking this test, you are taking a step toward developing healthier habits. By taking this test, it means you care about yourself, and where you are is where you are. Record it, set goals, and take steps to improve! You'll be excited in 6-weeks if you stay consistent. The phrase is, "good job, you're getting better!" 

Q & A Training on the Elliptical

I got a great question this week about varying an elliptical workout, and thought it would apply to many who are looking to get the most for cardio sessions. This can apply not only to elliptical workouts, but any cardio/strength routine! As the weather chills, don't forget to keep moving!

Question: I have mostly been doing elliptical workouts because I don't like running. Do do you have any recommendations about how to make the best of an elliptical workout, and maybe include a little running?
My answer: For ellipticals (or any cardio), here's my reccomendation: get VARIETY. Even if you were only running, I would tell you to change it up every once in a while. Your body responds positively to changes and differences in your routine. 

For example, if you vary your elliptical workout with intervals, moderate/endurance workouts, circuit workouts with strength training, you will get more out of it. 

Here's example workout routine for 5 day that is mainly based on the elliptical:

Workout 1: Warm-up lightly for 5-10 minutes, then intervals: 2 min on (hard resistance/fast pace); 2 min easy (recovery); 2 min moderate resistance/fast pace,' 2 min easy; Repeat 4-6 times.
Workout 2: 30-45 min at a moderate resistance & pace; then strength training; choose 8-12 exercises and do 1-3 sets of 10-15 reps of each exercise with the last 2-3 increasing in challenge (in general, take about 15-30 minutes on strength training, if you are also doing cardio that day OR skip the cardio and focus on more strength training this day
Workout 3: Warmiup elliptical x 5 min; Run 10-min at moderate pace; Do elliptical for your remaining planned workout time with alternating intervals (30-sec on/30 off)
Workout 4: 20-45 minutes at a moderate resistance & pace
Workout 5: Alternate: 5-min on elliptical, hard resistance/moderate pace; then choose 3 strength exercises with different muscle groups and do 12-15 reps for 1-2 sets (for example: squats, chest press, plank). Repeat this circuit with new strength exercises 3-4 times.
Remember this is general info, and may or may not be right for you! Feel free to ask if you are wondering! Everybody responds to exercise, and specific activities differently, and part of it can be based on your genetics. It's important to do something that will keep you going and getting after it. If you continually try to force yourself to do something you hate, eventually, you may quit. Keep searching to find what it is you like, if you haven't found it yet.