| What constitutes fitness? How do you know if | | | | hypertension, and even some types of cancer. |
| you are physically fit or not? Just like any other | | | | However, this must be considered in conjunction |
| physical or physiological characteristics like height | | | | with other factors like diet and exercise habits. |
| or weight, fitness is a relative measurement. We | | | | Also, where your fat is distributed may be more |
| can safely assume that a weekend runner is | | | | important; studies show that abdominal fat, the |
| more fit than a habitual couch potato, and in turn, | | | | kind that deposits itself around your waist (and in |
| is less fit compared to a marathon runner. | | | | your abdomen), is more associated with heart |
| Experts use several tests to judge a person's | | | | disease risks than fat that is deposited around |
| level of fitness. Here are some of them: | | | | your thighs. |
| 1. Resting heart rate - Your resting heart rate or | | | | This is not to say body fat is bad; it is possible to |
| pulse is the number of times your heart beats in | | | | be too thin. For women, for example, having too |
| a minute. It indicates how hard your heart needs | | | | little body fat (less than 16%) may lead to |
| to work in order to pump your blood around your | | | | problems like bone loss and irregular menstrual |
| body. A normal resting rate should be between | | | | periods. |
| 60 to 90 beats per minute. Well-trained athletes | | | | How to measure your body fat? One way is the |
| fall into the low-end of this normal range because | | | | so-called skinfold caliper test where the tester |
| their hearts have become very efficient pumping | | | | pinches your skin as if to pull away your fat from |
| machines. | | | | your muscles and bones. It is done on several |
| Heart rate can be affected by many factors like | | | | different points like your upper arms, your |
| medicines, stress, physical activity, or stimulants | | | | abdomen, or the back of your shoulder. Another |
| like coffee. The best way to get your resting | | | | way is simpler and is called the Body Mass Index |
| heart rate is to measure it first thing in the | | | | (BMI) measurement. It is calculated by dividing |
| morning for three consecutive days. | | | | your weight (in kg) by the square of your height |
| 2. Heart rate after exercise or physical activity - | | | | (in meters). If using pounds and inches, divide your |
| Your heart rate naturally goes up during exercise | | | | weight (in pounds) by the square of your height |
| or physical exertion. Try to exercise for 15 | | | | (in inches) and multiply by 703. A BMI value of |
| minutes on a stationary bike or treadmill and then | | | | 18.5 to 25 is considered optimal. Higher than 25 is |
| get your pulse rate. This number, just like the | | | | considered overweight, and lower than 18.5 is |
| resting heart rate, should go down after | | | | considered underweight. |
| sometime of getting into a regular aerobic | | | | 5. Strength - Certain exercises such as sit-ups, leg |
| exercise program. | | | | extensions, and push-ups indicate the strength of |
| 3. Blood pressure - Blood pressure is a measure | | | | your upper body, lower body, and abdominal |
| of how hard the heart has to beat in order to | | | | muscles. If you can barely do a few sit-ups or |
| push your blood through your blood vessels. It | | | | push-ups, you may have been out of shape for |
| also indicates how open your blood vessels are. | | | | some time. You may want to consider |
| The baseline normal blood pressure reading is 120 | | | | weightlifting to improve your strength. |
| 80 although there is a growing consensus to | | | | 6. Flexibility - This is a little bit overlooked |
| define it as 115/75. Blood pressure varies | | | | compared to strength, but flexibility or the ability |
| throughout during the day depending on several | | | | to bend your body and joints to full range, is a |
| factors like mental state and physical activity. If it | | | | good measure of your overall fitness. You lose |
| measures consistently higher than 140/90 | | | | flexibility as you age, and you may find that you |
| throughout the day, for several days, you are | | | | are less able to do some postures or bending |
| considered hypertensive and should see a doctor | | | | motions that you could easily do when you were |
| for prescription medicines to lower it. | | | | younger. Doing stretching exercises is the best |
| A regular exercise program helps to normalize | | | | way to improve your flexibility. |
| your blood pressure by helping your blood vessels | | | | All these factors must be considered to |
| to relax. Again if you're hypertensive, be sure to | | | | determine your overall fitness level. Tests can be |
| consult your doctor about the types of exercise | | | | done by a physician, a personal trainer, or a |
| routines that are appropriate for you. He or she | | | | fitness professional. By measuring these indicators, |
| may forbid you to do weight training exercises | | | | you can customize your exercise program and |
| which can cause a rapid rise in blood pressure. | | | | concentrate where it is more needed, say |
| 4. Percentage of body fat - In general, the more | | | | cardiovascular training, weight training, or flexibility |
| body fat you have, the more prone you are to | | | | exercises. |
| developing health problems like heart disease, | | | | |