Tests for strength, endurance , flexibility
Fitness / / August 12, 2017
What do you fit?You do not know?Then do those tests!
Exercises in our magazine are usually equipped with such remarks, "for beginners", "experienced", "advanced".The fact that fitness - is a science.Here operates almost mathematical logic sequence of increasing load.Imagine you are signed up for the exhausting step aerobics, and your cardiovascular system quite well rastrenirovan.This is really dangerous!So it is with strength training.Beginners range of motion in joints is usually limited, so they advise and train at the gym.Over time, the flexibility increase, then we can take up the free weights, for example, to do with breeding lying dumbbell hands.If you take up such breeding on the first day, the shoulder joints being subjected to unnecessary and dangerous stress again.
Do you know your own level of fitness?If not, go to our simple tests.You will know exactly what level of load you on the shoulder.Similar "exams" arrange themselves every six months.Results will help you understand whether the benefits of exercise, or you do not, God forbid, marking time in one place.
muscles What is it? This value is the maximum one-time effort, which is capable of your muscle.Simply put, it's your personal best in a particular exercise.The higher the result, the greater the force.Why do you force?The fact that the stronger your muscles are, the better your physical shape - both literally and figuratively.A figure with a limp, lean muscle is not beautiful.The strength comes as fitness, so that the level of power you can accurately calculate your personal fitness category.
test "Maximum weight in the bench press." On light is an exercise that will allow one fell swoop to evaluate the strength of all muscles of the body.It is well known to you bench press.In this case, it will perform over the bar.Here you order the test.
proceed to bench press on a bench after 10-15 minutes of warm-up the general plan.Perform first repeat with the rod 4 about 50% by weight of its normal working, and then another 3 to 60% and 2 to 75%.Finish the workout with two repetitions with weights of 85% and 90% (once for each weight).Rest between sets for 1-2 minutes.
Warm brought you into a state of full combat readiness.Now we proceed to test itself.On the peephole think for a weight that you can squeeze clean exactly 10 times.Squeeze?Then refer to the table.In the result of 10 repetitions and one-time record is a direct connection.Knowing your maximum weight for 10 repetitions you can easily set a one-time maximum.
Note: Do not even try to squeeze the bar "on time".It's too dangerous!We need special measures such as bandaging the elbows and wrists.In addition, such attempts are made only in the presence of several spotters partners.
|your one-off results in the bench press (in kg)|
If you have done all 10 repetitions,but you feel that you might beat another 1-2 extra replay, add 2.5-5 kg and try again.Before the new Seth rest at least 3 minutes.If, on the other hand, the attempt was unsuccessful, reduce the weight on the same 2,5-5 kg.After completing the test, divide your maximum results in kg of your body weight, and calculate the level of physical fitness:
|High||& gt; 0,75|
|Middle||052 - 0,75|
|Low||& lt; 0,52|
How to increase muscle strength?For this purpose, exactly one week a month, practice the so-called"Power" mode.In his complex does not need to change the exercise.The only thing that is required - is sharply raise weights and do 4-6 reps per set.Samih sets no more than 2.
What is it? ability of muscles to lift the weight for a long time without a break.If scientifically, then we are talking about the so-called"Strength endurance".This is not something that endurance running.Running endurance to a greater extent depends on the fitness of the heart.However, increasing the power endurance, not necessarily rise and endurance of the heart muscle.
Test "push-ups". Note the time and see how long you can do push-ups on the floor.Usually pushups do so.You lie on the floor, put his hands on the floor at shoulder squeeze your body weight up.At the top of your body is straightened in a line.You are relying on the hands and feet socks.Female version different.First, you need to kneel down, and only then take a position on the stop arms.So it will be wrung out - from his knees.Take a good rest and start ups.Make them without breaks and stops to exhaustion until Ruhnu on the floor.
|High||& gt; 3 minutes|
|Middle||1- 3 minutes|
|Low||& lt; 1 minute|
How to train powerendurance?Weight take less than usual, but do more repetitions per set.For example, instead of 12-15 repetitions do 20-30.
What is it? Speech on "classic" cardiovascular endurance.Just you and it is not enough, if in the middle of the set, you start to choke, and terminates the exercise.Even so called endurance running.You will need it in the aerobics sessions.
Test "Brisk walking". So, a 12-minute walk at a maximum pace on the treadmill or on the street.Done?Now count the distance that you had to go through.If you test yourself in a stadium to calculate the distance traveled will help the standard length of a "circle" - 400 meters.
|High||& gt; 2,4|
|Middle||1,6 - 2,4|
|Low||& lt; 1,6|
to improve endurance of the cardiovascular system, 3-5 times a week for 45-60 minutes doing aerobics in intensive mode (pulse: 65% - 75% of the maximum).
What is it? It is about the mobility of your joints.The greatest amplitude of the joints have a child.Then the amplitude of the steadily declining.In old age, joints are often generally longer bend.It is interesting that the reduction of joint mobility - it is only a reaction to the immobilized lifestyle.If you exercise the joints, they childishly flexible at least a hundred years!An example of this venerable Indian yogis with their unique flexibility.The fitness joint mobility is very important.If mobility is worse, you can not perform yoga exercises in the full range of motion.Their efficiency decreases by that much.
Test "Sit and Get."After the workout sit on the floor and spread his legs straight exactly the width of 25 centimeters.(Make a mark on the floor prior).At the level of the heels draw a line on the floor.Put one hand on the other, lean and slowly glide forward on the floor.Knees bend can not be!Glide as far as possible.Ask your partner to make a mark in the extreme position of palms.Repeat two more times.Select the farthest mark and to measure the distance between it and the foot line.
|High||& gt; 20 cm|
|Middle||5 - 20 cm|
|Low||& lt; 5 cm|
To increase flexibilityafter each force is stretched classes for 10-15 minutes.Focus your efforts primarily on large muscle groups - such as the muscles of the legs, back and chest, and then go to the small muscles (calves and arms).
What is it? This percentage of muscle and adipose tissue in your body.Completely get rid of the fat you can not (and yes it is possible).But to drive away a certain amount of excess Zhirkov - everyone can do.What is there to be the norm?Doctors believe that in a healthy woman's body fat should make up 19-24% of the total weight of her body.The balance of the bones, muscles and liquid.
test "Measurement of fat folds." in many sports stores you can buy a simple plastic meter.Instructions will tell you in what parts of the body to produce tucks and how to do the calculations.By the way, is testing today offer many health clubs.If you are engaged in fitness to lose weight, this test should be performed every 3-4 weeks.Record results in the training diary to see your progress.
|following rules||15% - 18%|
|Norma||19% - 24%|
|above rules||From 25%|
Combine regular aerobic exercises and strength training with a sound diet.This way of life with a guarantee will lead you to weight loss.It is well known that the dumped kgs returned.Every 2-3 weeks, body fat comes to 0.5%.Intensively Train, eat properly and take regular measurements to prevent the gain.