FITNESS LIFESTYLE

HOW FIT ARE YOU?

By: Maria Kang

How do you determine how fit you are? Do you compare your biceps with Jay Cutler? Do you measure your waist against Kate Beckinsale’s? Are you the fastest at swimming or the strongest at rowing? Most people define how fit they are by how much they weigh. However, how fit you are depends on several different variables. You should measure your body composition, your vital statistics and your fitness level. Once completed, stack your results against the recommended average and see how fit you really are!

Your Body Composition
Body Mass Index (BMI)
The most popular test physicians have used is calculating your Body Mass Index (BMI). This test uses a mathematical formula that takes into account both a person’s height and weight. BMI equals a person’s weight in kilograms divided by height in meters squared. (BMI=kg/m2). While this test is widely used, athletes could be cited as overweight due to extra muscle, which is why it’s important to utilize several different tests versus just one. If your BMI measures 18.5 to 24.9, you are of normal weight, anything more is considered overweight or obese.

Body Fat
In addition to your BMI, measuring your body fat is also an important tool to help you see how much of your weight consists of pure fat and solid muscle. Some of the instruments you can use are skinfold calipers, hydrostatic weighing and home body fat scales. Most gyms will have one of these methods on hand for you to use without much cost. For a fit male adult, a healthy body fat percentage is 14 to 17 percent. For a fit female adult, a healthy body fat percentage is 21 to 24 percent.

Waist-to-Hip Ratio
Once you’ve figured out your BMI and body fat levels, the last thing you should measure is your waist-to-hip ratio. You can probably take a good look at your body’s composition and see where your fat storage lies. To determine if you have a healthy waist-to-hip ratio, use a measuring tape to measure the circumference of your hips at the widest part of your buttocks. Then measure your waist at the smaller circumference of your natural waist, usually just above the belly button. To determine the ratio, divide your waist measurement by your hip measurement. Research shows that people with “apple-shaped” bodies (with more weight around the waist) face more health risks than those with “pear-shaped” bodies who carry more weight around the hips.

Your Vital Statistics
Blood Pressure
There are two important vital statistics doctors use to assess the immediate health of your heart: blood pressure and pulse. Your blood pressure measures how hard your heart is working to engage in different activities. If your heart rate shoots to the sky after climbing a flight of stairs, that is a good indication that your heart can be healthier. To measure your blood pressure, you can use a sphygmomanometer found at most pharmacies and doctor’s office. Normal blood pressure ranges from 110 to 150 mm (as the heart beats) over 60 to 80 mm (as the heart relaxes).

Pulse/Heart Rate
Besides your blood pressure, your pulse is also an important measurement to find out how hard your heart is working during your rest and active phases. Simply find the arteries near your neck, wrist, or thumb and count how many pulses you feel in a minute’s time. The average person’s pulse measures 72 to 80 beats per minute. If your blood pressure or pulse is out of the normal range, you could be suffering from hypertension (high blood pressure) or hypotension (low blood pressure).

Your Fitness Level
Fitness tests take us back to junior high school when you received the Presidential Fitness Award for an excellent performance at running a mile, pull ups, sit and reach, and sit ups. Today, those tests are still haunting our physical performance as they are all essential in testing our flexibility, cardio endurance and strength.

Flexibility
To measure your flexibility simply get a sit-and-reach box or place a ruler between your feet while sitting flat on the ground, feet against a wall with legs stretched forward. With your shoes off, place your feet shoulder-width apart with both legs flat against the floor. Take your hands and place them on top of each other, palms facing down and reach down the measuring line as far as possible. After three practice reaches, the fourth reach is held for at least two seconds while the distance is recorded. An adult male has excellent flexibility if he can reach anywhere between 17 to 27 cm. An adult female has excellent flexibility if she can reach anywhere between 21 to 30 cm.

Cardio
To measure your cardio endurance, get a 12-inch high bench or box and step on and off the box for three minutes. This is a basic step test to measure your heart rate as it experiences an enduring, physical demand. After three minutes, remain standing and immediately check your heart rate for one minute. If you are a man and measure below 85 beats per minute, you have an excellent cardiovascular system. If you are a woman and measure below 92 beats per minute, you are in rocking shape.

Strength
To measure your strength, you can use a variety of lower and upper body tests. One of the most basic tests includes no equipment at all. Pushups are a great upper body exercise that tests your chest, shoulders, triceps and core. To perform a pushup test you must first warm up, then place your hands shoulder-width apart with elbows fully extended.

While performing pushups, you lift nearly 75 percent of your total body weight. Using a modified pushup position reduces this amount to about 60 percent of your total body weight. While keeping a straight line from the toes to hips and to the shoulders, lower your upper body so your elbows bend to 90 degrees. After you raise your body, count one rep. Continue with this form and complete as many repetitions as possible without breaking form. Record the total number of full pushups completed. If you are an adult male age 20 to 40, performing an average of 50 or more pushups is considered excellent. If you are an adult female age 20 to 40, performing an average of 40 or more pushups is awesome. MS&F