If you decide that there is not enough sport in your life, that it would be nice to work on improving your figure and strengthening your health, do not rush to burden yourself with exhausting exercises, especially if your youth is already behind the doorstep. Before starting classes, it is advisable to determine what loads are acceptable for you. It is a good idea to consult a doctor and undergo a medical examination, including a cardiogram. A specialist will be able to help you calculate the level of load and choose exercises.
Instructions
Step 1
Muscle endurance level is a traditional push-up. Men perform the test fully, in a prone position, and women - from their knees. Time yourself out and start doing push-ups. Try to keep your belly off the floor. If you cannot "hold out" for even a minute, then your level of endurance is very low. A very good result is push-ups for three minutes or more. Keep in mind that this test should only be performed if you have not worked or tense your muscles.
Step 2
Cardio Respiratory Endurance: Walk on a treadmill or just outside at maximum pace for 12 minutes, and then try to calculate how much distance you managed to walk. If you could not overcome the distance of 1.6 km, the level of endurance does not hold water; more than 2, 4 km - the result is excellent.
Step 3
Another way to measure endurance is to measure your heart rate after exercise. Stand in front of a step or low bench (30 centimeters high). Note the time - 4 minutes, during which you should go up and down the hill at a fast pace. Do this in 4 movements: climb onto the bench with one foot, place the other, lower down on one leg, then lower the other. Then measure your heart rate. If it does not exceed 90-94 beats per minute, you can congratulate yourself: you are hardy. But keep in mind: if you are tall, and the bench should be taller.
Step 4
The flexibility of ligaments, tendons and muscles is defined as follows. First, warm up a little: run, make turns, squats, etc. Then sit flat on the floor and spread your feet 25 cm apart. Make a mark at the level of your heels. Place your hands together and begin to slowly lean forward without bending your knees. Also mark the extreme point of touching the fingers. Measure the distance between the two marks: if the toes have moved 5 cm or less beyond the heels, your flexibility leaves much to be desired, 20 cm or more is a very good indicator.
Step 5
Stand straight on the floor, barefoot. Place your feet shoulder-width apart and rest your hands on your hips. Then close your eyes and lift one leg higher, trying to maintain balance. If you manage to do this for 20 seconds or more, then you have good coordination, 5 seconds - the coordination is weak.
Step 6
When you measure your fitness level by various metrics, write down the results. Then, after practicing for a month and a half, repeat all these tests again. Check your results periodically to see if you are making progress and if you need to adjust your personal training program.
