Knowing the specifics of how fit you are can help you set fitness goals, monitor your progress, and keep you motivated. After knowing your beginning measurements, you can set a goal.

The four key areas that the American College of Sports Medicine recommends to assess your fitness levels are aerobic and muscular fitness, flexibility, and body composition. You will need the following tools to complete your assessment:

• A stopwatch
• A cloth measuring tape
• A yardstick
• Heavy duty tape
• Someone to help you with the flexibility test
• Pen and journal to record scores

Aerobic Fitness: Walk a Mile

Before your walk, check and record your pulse in your journal. To check your pulse, place your fingers on your neck to the side of your windpipe. Count for 15 seconds, then multiply by four. After recording your pulse, note the time on your watch and walk your one mile. Then check and record your pulse again.

Muscular Fitness: Drop and Gimme as Many as You Can!

If you are just starting a fitness program, do knee push-ups. If you are already fit, do toe push-ups. Count each time you return to the starting positions. Do as many as you can, and record that number in your journal.

Flexibility Test: Sit-and-Reach

This test is a simple way to measure the flexibility of the backs of your legs, your hips, and your lower back.

• Place a yardstick on the floor. Secure it by placing a piece of tape across the yardstick at the 15-inch mark.
• Place the soles of your shoes even with the 15-inch mark.
• Ask someone to place his hands on top of your knees to keep them from bending.
• Reach forwards as far as you can, holding the position for two seconds.
• Note the distance you reached.
• Repeat the test two more times.
• Record the best of three reaches.

Body Composition: Waist Circumference and Body Mass Index

With the cloth measuring tape, measure your waist circumference at its smallest point – usually at the level of your navel. Record this in your journal.

To determine your body mass index, divide your weight in pounds by your height in inches squared and multiply by 703. Record this in your journal.

Now that you have your fitness levels, you can keep track of your progress. Take the same measurements six weeks after you begin your new fitness program and periodically after that. Good luck and have fun!

Source: Mayo Clinic