Thursday, April 21, 2011

How Fit Are You?

Today I challenged myself with Oprah's Fitness-Test to check how fit I am.

First one was about how long will I take to walk a mile. According to my newly downloaded Pedometer on ITouch:

Aerobic Fitness Chart
So, based on my app, it looks like I'm average. Well, I think I did better than what the app is showing.

How to Improve:
Start logging 30 minutes of moderate aerobic activity (the equivalent of walking at a three-mile-per-hour pace) five days a week. Boost the amount of activity by 10 percent each week, and build the intensity. For instance, you might spend ten minutes alternating between fast and moderate walking.

Second is to test upper body strength by doing pushups. According to the article, I can keep my knees down on the floor....Yay! no problemo! I stopped myself at thirty even though I could have prolonged.

Aerobic Fitness Chart

How to Improve:
Begin by strength training three times a week on nonconsecutive days. Shoot for eight to 12 push-ups at first, and over time, build to two to three sets.

Third test is about flexibility. OMG! this was not easy and that too after walking fast, muscles were tight.  Need few more days to make myself more flexible.

The Test:
Place a yardstick on the floor and put a long piece of masking tape at the 15-inch mark, perpendicular to the stick. Sit with your heels on the near edge of the tape about a foot apart, with the yardstick centered between them. Slowly reach your arms forward, palms down. Release and repeat. Record your top distance.
Aerobic Fitness Chart

How to Improve:
Stretch daily. Stand with one leg extended in front of you, your heel on the floor or a low step. Hinge forward from your hips, keeping your back straight, until you feel a gentle stretch in the back of your leg. Hold for 30 seconds, and repeat two or three times on each leg. This may help with lower- back pain, which is often linked to tight hamstrings.

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