Check Your Fitness (Mayo Clinic)

 I found this great article from the Mayo Clinic’s website, and I thought I’d share it with you.  I think it has some great tips to find out where you stand physically.  That way whether you are just starting out, or you think you need to push yourself a little harder, you will have a knowledge of what your base is.

How fit are you? See how you measure up

Ready to start a fitness program? Measure your fitness level with a simple four-part test. Then use the results to set fitness goals and track your progress.

By Mayo Clinic staff

You probably have some idea of how fit you are. But knowing the specifics can help you set fitness goals, monitor your progress and maintain your motivation. Once you know where you’re starting from, you can plan where you want to go. And it’s easier than you might think! Get started with the simple assessment guidelines below — based on guidelines provided by the President’s Challenge, an activity program designed by the President’s Council on Physical Fitness and Sports.

Gather your tools

Generally, fitness is assessed in four key areas — aerobic fitness, muscular fitness, flexibility and body composition. To do your assessment, you’ll need:

  • A watch that can measure seconds or a stopwatch
  • A cloth measuring tape
  • A yardstick
  • Heavy duty tape
  • Someone to help you with the flexibility test

You’ll also need a pencil or pen and paper to record your scores as you complete each part of the assessment. You can record your scores in a notebook or journal, or save them in a spreadsheet or another electronic format.

Record your fitness levels (PDF file requiring Adobe Reader)

Check your aerobic fitness: Brisk walk

To assess your aerobic fitness, take a brisk one-mile (1.6-kilometer) walk. You can do the walk anywhere — on a trail or track, inside a shopping mall or on a treadmill. Before and after the walk, check and record your pulse in your notebook or journal.

To check your pulse over your carotid artery, place your index and third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist. When you feel your pulse, look at your watch and count the number of beats in 10 seconds. Multiply this number by 6 to get your heart rate per minute.

Let’s say you count 15 beats in 10 seconds. Multiply 15 by 6 for a total of 90 beats per minute.

After you’ve recorded your pulse, note the time on your watch and walk one mile (1.6 kilometers). After you complete the walk, check your watch and record the time it took you to finish — in minutes and seconds — in your notebook or journal. Then check and record your pulse once more.

Measure muscular fitness: Push-ups

Push-ups can help you measure muscular strength. If you’re just starting a fitness program, do modified push-ups on your knees. If you’re already fit, do classic push-ups. For both types:

  • Lie facedown on the floor with your elbows bent and your palms next to your shoulders.
  • Keeping your back straight, push up with your arms until your arms are extended.
  • Lower your body until your chest touches the floor.
  • Push your body upward, returning to the starting position.

Count each time you return to the starting position as one push-up. Do as many push-ups as you can until you need to stop for rest. Record the number of push-ups you complete in your notebook or journal.

Assess your flexibility: Sit-and-reach test

The sit-and-reach test is a simple way to measure the flexibility of the backs of your legs, your hips and your lower back. Here’s how:

  • Place a yardstick on the floor. Secure it by placing a piece of tape across the yardstick at the 15-inch (38-centimeter) mark.
  • Place the soles of your feet even with the mark on the yardstick.
  • Ask a helper to place his or her hands on top of your knees to anchor them.
  • Reach forward as far as you can, holding the position for two seconds.
  • Note the distance you reached.
  • Repeat the test two more times.
  • Record the best of the three reaches.

Estimate your body composition: Waist circumference and body mass index

With a cloth measuring tape, measure your waist circumference at its smallest point — usually at the level of the navel. Record your waist circumference in inches or centimeters in your notebook or journal.

Then determine your body mass index (BMI) — an indicator of your percentage of body fat — through a BMI table or online calculator. If you’d rather do the math yourself, divide your weight in pounds by your height in inches squared and multiply by 703. Or divide your weight in kilograms by your height in meters squared. (To determine your height in meters, divide your height in centimeters by 100). Record your BMI with the rest of your scores in your notebook or journal.

Monitor your progress

Now that you know your fitness level, keep track of your progress. Take the same measurements six weeks after you begin your exercise program and periodically afterward. Each time you repeat your assessment, celebrate your progress — and adjust your fitness goals accordingly. Show the results to your doctor or personal trainer for additional guidance.

2010
01/23
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Interval Treadmill Training

In the past, I used to be under the assumption that if I didn’t run at least 3 miles each time I did cardio, I wasn’t doing enough.  A little over a year ago, I discovered the beauty of interval training.  I know in my personal experience, I dropped 13 pounds quickly once I started training in intervals.  And they were those last 13 pounds that seemed to stick to me like white on rice. 

I do 20 minutes of interval training on the treadmill every other day. 

Here is an article I found on Ezine.com by: Steve Plumridge stating the benefits of interval training:

Treadmill interval training benefits anyone who’s goal’s may include fitness, weight loss or training for any specific sporting event.

Lets break it down to start with.

Treadmill workouts have many advantages over running outdoors a few of these include

- Can be done in the gym or your own home.

- Is not dependent on the weather or time of day.

- Workouts can be very specific, meaning distances, speeds & gradients can be precise.

- Less strain on joints as treadmills have a more shock absorbent surface than a hard pavement or road. Grass, may be more spongy but can be uneven with hidden potholes, and sand running can cause excess strain.

- On a personal level, you can wear whatever you like. You don’t have to be self conscious about any wobbly bits you are trying to get rid of and no personal security problems.

- A water bottle is always handy and does not have to be carried. So one is more likely to stay hydrated.

Interval Training also has many benefits including the main one for most people these days

- TIME. In 15-20 minutes of treadmill interval training you can achieve more than in an hour of cardio work.

These days training has become a fine art, more quality less quantity. Top athletes like ironman triathletes for example, these days train on average only 15 hours a week for a race that takes them a little over 8 hours, non stop, to finish.

For the other 99% of athletes, weekend warriors and wanna be’s treadmill interval training benefits include

- Quality workouts that can be accomplished in a lunch break.

- running at a higher intensity for longer periods resulting in a cardio fitness effect and a metabolism boost for several hours afterwards meaning more calories are burned up, even at rest aiding weight loss.

- Treadmill interval training workouts break up the boredom of long steady runs

- The body becomes more efficient at dealing with lactic acid build up.

- Hundreds of studies have shown that interval training is by far the most effective training method to improve your endurance, speed, and overall aerobic capacity.

So if you are a serious runner, beginner or any where in-between looking to just get fitter, faster, lose weight, look/feel good then treadmill interval training  is the quickest most efficient way to go.

Now you have decided to incorporate treadmill interval training into your workout schedule, find out here what intensity, work vs recovery times & length of sessions are best for you.

Steven is a Professional Masseuse & Part-Time Triathlete with over 3000hrs of study in Massage, Exercise Science, Nutrition and Health related topics.
2010
01/09
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Happy New Year!

I just wanted to wish everybody a happy new year!  I just love this holiday.  Not because of staying up too late and drinking too much (I actually don’t drink alcohol at all, ever), but I like it for the deeper reasons. 

I love the feeling of being able to start fresh.  I always try to take the opportunity to reflect on the past year, and decide what things I want to continue and what things I would like to change.  I like to make resolutions and goals for the upcoming year as an attempt to better myself and my life.

It happens more often than I would like to admit that I don’t follow through with many of the goals I set for myself.  At least not perfectly, but setting them at least gives me something to aim for.  I have also found that writing the goals down makes them seem more real.  Especially if I put them somewhere that  I can see them everyday.

This year I think my goals will be broad.  I want to be a happier person.  I want to find my style and live more in the moment.  This year I will try to sew more things.  I will try new things and if I find something I enjoy, I will pursue it.  I will try to exercise at least 5 times a week, and eat more veggies.  I also want to be easier on myself if I don’t accomplish my goals perfectly every week.  I want to take life a little less seriously.  I will Laugh when life’s hard and cry when I’m happy.  Here’s to 2010!

2010
01/01
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Exercising with Your Dog

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I found this great article full of wonderful tips to help both you and your dog get, or stay fit.  I hope you enjoy it!

By Jill Sherer Murray for WebVet

While human obesity is at an all-time high, so too is dog obesity, with 25 to 40 percent of American dogs – an estimated 17 million – overweight. Exercising with your dog can be a great motivator for both of you to get — and stay — fit, happy and healthy.

“It’s as difficult a battle for dogs as it can be for us,” Chicago veterinarian Dr. Tony Kremer said, adding that being heavy is not only unhealthy, but can also slow a dog and a person down. Following are a few suggestions for winning the battle.

Kibble in bits

Just as it is for you, so it goes for your dog: The first step to losing weight involves a balanced and healthy diet. “It’s amazing how many people think their dog isn’t eating enough, and yet so many dogs are overweight,” Kremer said.

The problem starts, he said, when pet owners – fueled by either a sense of duty or guilt in leaving pets home alone — want to do something nice for them. So they give them a tasty (translation: high-fat and high-salt) treat.

Sound familiar?

Instead, Kremer recommends finding another way to respond to a dog’s perceived need for attention. “Usually, it just wants positive reinforcement,” he said. “And you can do that in moderation — for your pet and yourself.”

For the dog, in particular, he recommends putting its normal kibble in a plastic container and rattling it, then giving it one piece, followed by praise.

A daily walk for good measure

If diet is the first half of the equation, it follows that exercise is the second. Nobody knows that more than Sandy. At 70 years old, she walks her two-year-old pug, Elvis, every morning for at least 30 minutes. After all, given her age and Elvis’ breed, which is prone to obesity, it’s good for both of them.

“There’s an old saying,” said Andrea Metcalf, a fitness expert in Chicago, “if your dog is getting fat, you’re not getting enough exercise. Unfortunately, a lot of people think they don’t have the time to get it in — for themselves or their animals.”

And yet, Metcalf said that a 10-minute walk in the morning and evening, combined with an appropriate diet, can be meaningful. As you and your pet get stronger, she recommends going for longer walks on the weekend, hiking, biking, and even running.

“Getting in shape is a win-win for everyone,” she said. And not just in terms of losing weight, but making a commitment to do exercise together. “Pets can play a huge role in helping us stay with it.”

Motivate each other

Finally, dogs are great motivators, especially when you consider that they need to go outside to use the facilities, and are creatures of routine.

“If you play, walk, or exercise at a certain time each day, chances are your dog will be standing in front of you holding the leash when that time comes,” said Kremer, “and you’d better be ready.” In that sense, he and others agree: Your dog is the most reliable workout buddy you could ever ask for.

2009
12/22
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Oh the Weather Outside is Frightful!

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At about 8:00 am two days ago, I happened to glance up at the temperature on our car’s rear-view-mirror.  Negative 12!  How on earth could anybody possibly run outside in weather like that?

In many parts of the country the thermometers are dropping, and the economy is causing gym memberships to be dropped.  The combination of both seems be sending more people than ever indoors to workout.  I know from personal experience that working out inside can be tough.  Every time I get in push-up position, the kids think that it’s a welcome invitation to jump aboard.  But, unfortunately, it has to be done.  I found this great article on home based workouts.com which I found helpful:

Yes, you can workout at home and still do cardio effectively. Here are some easy cardio at home workout tips.

You know how important cardio workouts are for your health and well-being, but it’s hard to get a good cardio workout in when you can’t leave to house to go to the gym or for a run. Here are some great cardio workouts you can do right at home. 

Workout DVDs

One of the easiest ways to get your heart pumping with a workout at home is to purchase one (or a few) of the workout DVDs available today. You can find cardio workouts on just about anything from kickboxing to dance. Pick one that looks like fun and start working out. If you just add a new DVD every 3 months, you’ll have a great little library of cardio workout DVDs in no time. Rotate through the different workouts and you’ll never get bored of working out at home again.

Treadmill

A treadmill is a great way to get a good cardio workout at home. You can walk on it briskly or go for a jog or run. Some models will even let you adjust the angle of the walking surface, to simulate going uphill. Keep your workout from getting boring by listening to some music or audio books while you walk.

Stationary Bike

A stationary bike is another great piece of equipment that allows you to get in a great cardio workout just about anywhere in your house. All you have to do is jump on the bike and peddle away. Keep some water close by to stay hydrated. I like to watch TV or a movie while I’m riding my bike. You can also read books or magazines if you are just peddling at a slower yet persistent pace.

Jump Rope

A jump rope is one of the least expensive pieces of workout equipment you’ll ever buy. You can pick one up for a few bucks, or borrow one from your kids. To get a great workout, simply jump rope for 20 to 30 minutes. For a great interval training, jump 100 jumps as fast as you can, then slow down to a more comfortable jump, barely lifting your feet enough to let the rope go through.

Step Workout

You’ve probably seen those fancy step workouts at the gym, or the TV infomercial. Guess what? You can get a great step workout at home without any specialized equipment. Utilize the bottom step of your stairs, or any large, sturdy box you can step on and off. I use an old milk crate at my house. Step up using your right leg first 12 times, then switch to leading with your left leg. Repeat. For some variety try stepping side to side.

2009
12/12
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Holiday Help!

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Okay, I do realize that the Holidays aren’t over, but if you’re anything like my, you may slightly be feeling the repercussions from last week’s celebration.  If that is the case, I have found a great article to help you get a head start on losing those Holiday pounds. 
By: fcmosher
Step 1

 

A recent study by the National Institute of Health revealed that the average American only gains about 1.05 pounds over the winter. Although most of this weight gain does occur during the 6-week period between Thanksgiving and New Year’s, it is considerably less than the 3 pounds that the average American thinks they gain during this time.

  • Step 2

    That’s good news! Well, kind of. It means that you probably didn’t gain as much weight as you think you did during those heavy meals and double desserts. But it does mean that, over time, you will eventually put on enough weight to get seriously stuck in pretty much any chimney by the time you are 50. So what to do?

  • Step 3

    First of all, realize that one pound of fat is not an insignificant amount to lose. That single extra pound padding your belt-line contains about 3,500 calories, which means that to get rid of it you need to burn that many more calories than you consume. Weight loss — and gain — is ultimately a calorie in – calorie out equation. So now you need to figure out how to lose one pound.

  • Step 4

    Another recent study revealed that although diet and exercise are both important, changes in diet are actually more beneficial for weight loss than are changes in workout habits. The thing you want to take away from this, though, is that BOTH diet and exercise play an important role in weight loss.

  • Step 5

    So here is the payoff: between exercise and diet change, you need to cut about 200 calories a day for three solid weeks. This will burn 4,200 calories, more than enough to do away with those 1.05 pounds. How much is 200 calories? Two Oreos. Toast with butter. A small dish of ice cream. How much exercise is 200 calories? A brisk 45-minute walk. 10 good minutes on a Stairmaster.

  • Step 6

    You Can Do This! And chances are, you’ll feel so good that you will KEEP doing it. Goodbye holiday fat — hello beach-body lean!

    • 2009
    12/01
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    Happy Thanksgiving

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    I just wanted to wish everybody a wonderful Thanksgiving!  I hope we will all be able to make wonderful memories and keep our favorite traditions.  I hope that you will be surrounded by warmth, and happiness, and the people that you love.

    Happy Thanksgiving!

    2009
    11/25
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    Healthy Holiday Eating

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    Oftentimes the thought of the Holidays, equipped with all its trimmings seems to cause a bit of a panic to everybody who is battling the bulge.  But it doesn’t have to be that way.  I found a great holiday survival guide written by Sheri Barke:

    10 Eating Tips for a Healthy Holiday Season

    Food is an important part of many holidays, celebrations, family and cultural traditions.
    In fact, special occasions often center around food. As a result, many people gain a little (or a lot of) weight between Thanksgiving and the New Year. What’s to blame? Perhaps it’s all the tempting treats available during the holiday season or the pressure from family, friends, and co-workers to overeat. Maybe it’s the increased emotional eating (whether it be from holiday stress or holiday joy) or the extreme laxity with eating and physical activity regimens in anticipation for the strict “new diet and exercise plan” you’re going to start January 1st. Regardless of the reasons, it is not necessary to avoid holiday festivities in an attempt to maintain your weight. Consider these 10 tips for fully enjoying the holiday season without gaining weight!
    1. Focus on weight maintenance vs. weight loss during the holidays. If you are currently overweight and want to lose weight, this is not the time to do it. Maintenance of your present weight is a big enough challenge during the holiday season. Don’t set yourself up for failure by making unrealistic goals for yourself.

    2. Plan on NOT dieting after the New Year. Anticipation of food restriction sets you up for binge-type eating over the holidays (“after all, if I’m never going let myself eat this again after Jan. 1st, I might as well eat as much as possible now!”) Besides, restrictive diets don’t work in the long run. They increase your loss of lean body mass vs. fat, slow down your metabolism, increase anxiety, depression, food preoccupation, and binge eating, and make weight re-gain more likely.

    3. Be physically active every day. Often, students’ busy holiday schedules (or lack of structured schedules) bump them off their exercise routines. Physical activity, especially aerobic activities (like brisk walking, jogging, bicycling, roller blading, and swimming) can help relieve stress, regulate appetite, and burn up extra calories from holiday eating.

    4. Eat a light snack before going to holiday parties. It is not a good idea to arrive at a party famished. Not only are you more likely to overeat, but you are also less likely to resist the temptation of eating the higher fat and higher calorie foods. Try eating a piece of fruit, a small carton of yogurt, or a string cheese before you go.

    5. Make a plan. Think about where you will be, who you will be with, what foods will be available, what foods are really special to you (that you really want to eat) vs. those that you could probably do without, what are your personal triggers to overeat and how can you minimize them. Once you’ve thought about all of these things, make a plan of action. It’s much easier to deal with a difficult social eating situation if you’ve already planned for it.

    6. Take steps to avoid recreational eating. While some foods are more calorie-dense than others, no food will make you gain weight unless you eat too much of it. At parties and holiday dinners, we tend to eat (or keep eating) beyond our body’s physical hunger simply because food is there and eating is a “social thing.” To avoid recreational eating, consciously make one plate of the foods you really want. Eat it slowly–enjoying and savoring every tasty bite. Then, when you’re done, pop a mint or stick of gum in your mouth, get a tall glass of water and sip on it throughout the night, or position yourself away from the buffet table or food trays to keep yourself from overeating.

    7. Reduce the fat in holiday recipes. There are plenty of low fat and low calorie substitutes that are amazingly tasty. Try using applesauce in place of oil in your favorite holiday breads; use egg substitutes in place of whole eggs; try plain nonfat yogurt in place of sour cream. Magazines are full of reduced calorie and reduced fat holiday recipes. Give them a try, and share your cooking creations with friends and family.

    8. Choose your beverages wisely. Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 150-450 calories per glass. By contrast, water and diet sodas are calorie-free. If you choose to drink, select light wines and beers, and use non-alcoholic mixers such as water and diet soda. Limit your intake to 1 or 2 alcoholic drinks per occasion. And, watch out for calories in soda, fruit punch, and egg nog as well.

    9. Enjoy good friends and family. Although food can be a big part of the season, it doesn’t have to be the focus. Holidays are a time to reunite with good friends and family, to share laughter and cheer, to celebrate and to give thanks. Focus more on these other holiday pleasures, in addition to the tastes of holiday foods. The important thing to remember is balance and moderation. It’s OK to eat too much once in a while. Just relax, enjoy the holidays, and remember what the season is all about.

    10. Maintain perspective: Overeating one day won’t make or break your eating plan. And it certainly won’t make you gain weight! It takes days and days of overeating to gain weight. If you over-indulge at a holiday meal, put it behind you. Return to your usual eating plan the next day without guilt or despair.

    2009
    11/20
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    How to Keep That Sweet Craving in Check

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    I don’t know about you, but there are certain times a day that I can hardly function because I am so wrapped up in the desire for something sweet.  For me it is unrealistic to expect myself to cut out sweets altogether.  Everytime I have tried, I end up looking like the woman on the couch making up for lost time with the tasty little treats.  So, I have found there are a few tricks that have worked well for me to curb my sweet craving.

    First off, if the craving isn’t too intense, I try to avoid eating something sweet, or I reach for something healthy first.  Such as an apple with cottage cheese.  That way I get the sweet sensation from the apple, and I get my protein from the cottage cheese. 

    If at that point I still can’t shake my desire, I try a piece of gum.  I like the fruity flavor because, once again, I am trying to get my fill of the sweets without robbing a chocolate factory. 

    But let’s be honest there are days, for some of us, that apples and gum just won’t cut it.  That’s when I pull out my secret little weapons.  Skinny Cow Ice Cream Bars!  I know this sounds like a shameless plug, but I promise I have NO endorsement or affiliation of any kind with this product, I just really like them.  You see, I am an ice cream fanatic!  I swear that sweet cream runs through my veins and telling myself that I can live without ice cream is like telling myself that I have to live with no air. 

    The beauty of these little babies is that they are only 100 calories, and they aren’t dinky little popsicles like you might expect.  They are great tasting, well portioned, full blown ice cream treats.  

    Bare in mind that I’m not saying, ”Eat ice cream bars and you’ll get skinny!”  What I am saying is that if there are times that you can’t fight that craving any longer, there are great alternatives to full size chocolate bars and super sized milk shakes.  I would love to hear what works for you!

    2009
    11/13
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