It’s the end of the first month of 2017. How did you go with sticking to your intentions and goals? I never let my clients set NYE Resolutions because the stats on the conversion of these is so terrible! Instead, we set intentions and bite-sized goals that we start on right away.
One of the biggest mistakes that I see with goal setting is people missing the “M” from the S.M.A.R.T memo. They’re not measurable. It’s great to have big dreams and intentions with your health goals, but if they aren’t measurable, then you can never know whether you’ve actually achieved it!
I love this time of year to do some fitness testing with my clients in order to set new goals. We usually retest after a 10-12 week cycle in order to see how they have progressed!
Below are my favourite fitness tests that you can try out yourselves:
1.The beep test
An oldie but a goodie. The beep test helps us to measure your cardiovascular fitness level or VO² max.
How to:
-Set up a 20m course marked with lines or witches hats
-Download an app with the pre-recorded audio for the beep at each interval
-Each successive beep decreases the interval, meaning the speed to run between the two points must increase
-You are allowed one warning if you miss the beep, but a subsequent miss means the test is over
-The level achieved PRIOR to the beep missed is then recorded as your score
Tips:
-Make sure you are well hydrated
-Ensure that you have not had a snack or a meal within 1 to 2 hours before the test, but that you have eaten that day
-Pace yourself so you do not fatigue
-Only one foot needs to touch the line which can reduce the distance you need to cover
Fun fact: applicants to the police force must achieve level 7.1 or higher!
2.The Push-up Test
We’re looking here at your dynamic muscular endurance of the upper body. Technique is most important here, and push-
ups which do not meet the criteria will not be counted.
How to:
-Decide whether push-ups will be performed on your toes or your knees
-Perform the maximum number of push-ups without rest
-The test is stopped when you are unable to maintain technique for two repetitions
Tips:
-Each repetition must have your chest – not your abdomen – touching the floor
-When you have chosen which level – knees or toes – stick to that for the whole test
-Keep your core switched on the whole time for stability
-Place hands shoulder width apart and no wider
Fun fact: Guinness Book of Records lists the most push ups in one hour as 2,220 by Carlton Williams from Wales UK.
The feat was achieved on 25 July 2015 in Margaret River, Western Australia.
3.Abdominal Curl-Up Test
The curl-up test measures abdominal muscular strength and endurance of the abdominals and hip flexors. These are
important for your back support and stability, so a really important indicator.
How to:
-Lie on your back with knees at 90 degrees.
-Set a timer for 1 minute
-Perform as many as possible without pausing yet with good technique
Tips:
-Exhale as you come up and inhale as you lie back down
-Don’t use your arms to pull you up – that’s cheating!
-Try and go at a slow and consistent pace rather than starting out too hard
Fun fact: the research coming out shows that your abdominal muscles are responsible for good posture. These muscles
are used during our daily life activities and during a workout. Researchers have confirmed that those with a strong core
and lower back do not get injured as much as those without.
These are just three goals that you may set yourself to achieve in terms of your fitness! Have fun testing and measuring.