Once you decide to begin a fitness program, you must gain a idea of what level you are beginning at and believe me there are many levels of beginner.

'ROME wasn't built in a day'

Remember that athletes and sports people that you may admire or dislike? train for many years. You can't expect to undo years of inactivity in a few hours or days.

"Even a 80 year-old person is still quite trainable in terms of fitness gains and improvements".

Start slowly and build gradually, if you exercise too hard too soon, you will simply burn out and not enjoy the exercises.

There are a number of tests listed below

1. Heart Rate

2. Body Fat analysis

3. Muscular Strength

4. Flexibility

5. Abdominal Strength

Measure your Resting Heart Rate by taking your pulse, using your fingertips.

1. Either by the neck (just below the windpipe) 

2. The wrist (Just below base of thumb) 

The standard rating of Resting Heart Rate is 

Your fitness doesn't depend on your weight. There are many thin looking unfit people and some plump individuals who are strong, very fit and healthy.

Your total body weight is less important than the proportion of fat : lean muscle ratio.

Muscle weighs more than fat, so after a few weeks training. Don't be disheartened if you weigh the same or slightly higher, you may be more healthy!

Ideal body fat percentage is

There are a number of ways to measure body fat. Click on the table to see more.

1. Using a bodystat or 'fat-detection' device.

2. Using a simple pair of calipers on the body.

Triceps : the skinfold should be taken midway between the top of the shoulder and the tip of the elbow. Keep arm by body.

Biceps : at a point halfway between elbow and armpit

Sunscapular : at a point just below tip of shoulder blade

Supralliac : just above the top of the hip

 

The easiest way of testing muscular strength is the push-up test. Don't complete if you have a lower-back injury.

Stop when you need to rest.

For this field test a measuring tape or 36 inch ruler is required for this test. This should be done after a short warm-up for the lower back and hamstring muscles. The individual should be seated without shoes and with legs outstretched and feet 10 inches apart. Insure that legs are flat on the floor and not bent. The measuring tape is positioned with the 15 inch mark at the heels & zero mark towards the body. 

With the hands crossed and fingers even, the individual under 
test reaches forward and holds momentarily while measurement is taken. Take three trials and record the highest reading. 

The individual to be tested should lie on the floor in the supine position with the knees bent at a 45 degree angle. The feet 
should be placed 12 inches apart and the fingers interlocked behind the head. Hold the individuals ankles to maintain heel 
contact with the floor. Instruct the individual to breathe out on the way up. Begin the test and have them do as many sit-up 
as they can in one minute. Consult the table below.