Have you been working out for a while? You have been trying the change up your routine but how do you know that you have progressed? One way is to add some “At Home Self-Tests” to your routine a few times a year. It will give you a way to really determine how you are progressing. The tests below can be used for beginners as well as those who have been working out for a while. Give them a try!
Walk Test: this test requires no equipment. You take your heart rate for 30 seconds and multiply by 2. Set your timer and start your walk. This is a fast paced walk using your arms and a slight hinge forward to keep your speed consistent. After the 1 mile walk,stop your timer and take your heart rate again. You want to enter your information into the rock port walking test site: walking.about.com/library/cal/ucrockport.htm
Wall Squat Test: your back is against the wall and your goal is a 900 degree angle with your legs. Hold this position for up to 1 minutes. Arms and hand should not be placed on your legs at any time during the test. Your goal is to be able to hold this position for 1 minute.
Plank Holds: (modification can be used on your knees) your goal is to hold your plank for one full minute.
Push-Up Test: (modification can be used on your knees) your goal is to complete as many push-ups as you can in 1 minute. Your goal is based on your age. See chart below for your results: