Testing your own fitness levels can be the difference between peak performance and injury
When we think of fitness testing we always thing think of being hooked up to a gas mask with a big hose at one end while sprinting on a treadmill and doctors all around you measuring every ounce of blood, sweat and tears falling from you. Although most of us have never done it we can still relate to the high school days of 3km time trials, beep test, 1 repetition maximum and other things that just sound difficult and tedious.
Geed news, there are much easier ways that takes less time and effort but will still give you a good result!
Here are 3 of my favourite go anywhere, equipment free measures just bellow
1. Timed repetition testing.
How does that work you ask?
It is as simple as pulling out a stop watch and timing yourself doing as many repetitions of a particular exercise in 60 seconds. That’s it!
Keep a record of how many you can do and retest yourself every month. You will see trends of improvement as you go.
These tests can be completed with simple body weight exercises such as squats, push ups, dips, lunges, squat jumps, burpees and heel raises.
If this is too easy and you’re hardly busting up a sweat at 60 seconds then try this next one instead.
2. Repetition maximum
Rather than a timed routine, slow down your movements and see how many you can do. Work out what your maximum is and try to beat it next time!
Doing as many repetitions as you can is both physically and mentally challenging and well worth it!
3. Tempo repetitions
This may sound like the beep test but I’m sure you’ll hit your peak much faster.
You need to set yourself up with a metronome. The tempo in which you set it will vary for each exercise. Roughly 50 +/- 10bpm is a good starting point for many body weight exercises.
Your job is to try and keep your movements in time with the tempo set.
For example, if you are doing push ups then you would aim to go down to the floor on the first beep and back up when you hear the second beep. You want to keep this consistent timing. Once you drop off and slow down and can’t meet the tempo set, then you are done.
You will need to count your repetitions again for this one. I find this is a great one if you like listening to music while you work out. Doing exercises to the beat of the music can make it so much more fun and engaging.
I hope you have learnt a thing or two about self-assessment of your physical strength and endurance. Remember that this should not replace a physiotherapy assessment. Yet a drop in your results can indicate injury risk and should warrant a call to Goulburn Physiotherapy for a more robust assessment.