What's Your Current Fitness Level?
WHAT'S YOUR FITNESS LEVEL?
Cardiovascular
Before you begin, please warm up with a brisk walk or light jog (5-10 min) and a few gentle stretching exercises. Note: Please get clearance from your doctor before taking any strenuous fitness test like the Cooper Test.
Cardio Test Instructions: Go to a 400 meter track (at a school) or measure a distance of 1.5 miles on a flat surface. After warming up, run / walk 1.5 miles at your best effort. When you are finished, compare your results with your age group in the table below.
Strength
Upper body strength testing: Place a folded towel or cushion (3 inches tall) under your chest. Space your hands shoulder width apart and keep your back straight. Do as many push ups as you can without resting, touching your chest to the cushion each time. When you are finished, see your results in the tables below.
Note: This test is modified for women. The push ups are done on your knees. During the push ups, do not lift your rear end in the air. Maintain a straight line through your body--from your head to your knees.
Flexibility
The sit-and-reach test is a simple way to measure the flexibility of the backs of your legs, your hips and your lower back. Requires a second person to assist with reading measurements.
- Sit on the floor with your back and head against a wall. Your legs should be out straight ahead and your knees flat against the floor.
- Have your assistant place a box against your feet (no shoes). While keeping your head and back against the wall, stretch out your arms as far as they can towards the box without your head or back loosing contact with the wall.
- Have assistant place a ruler on the box and move the zero end towards your fingertips. When the ruler touches your finger tips you have the zero point and the test can begin.
- Lean forward slowly as far as possible keeping your fingertips level with each other and your legs flat on the floor. Your head and shoulders can come away from the wall now.
- Slowly reach along the length of the ruler three times. On the third attempt, reach as far as possible and hold for 2 seconds. Have your assistant record this measurement.
Sign Up Today!
Develop some better habits, shed some unwanted pounds, win some prizes, and have a lot of fun, ALL AT THE SAME TIME.
For the Challenge, you'll want to attend the Kickoff Meeting or schedule a free fitness assessment to review your fitness "push goal" and take your "before" measurements for strength, balance and flexibility.
THE HABIT GOALS (see details below)
Cardio: 30 minutes, 4x a week
Strength: 30 minutes, 3x a week
Flexibility: 15 minutes, 6x a week
TO WIN
Earn up to 5-10 points per habit. Maximum is 100 points per week. Highest score wins the grand prize.
THE PRIZES
Of course, the real prize is being fit, feeling good and achieving your GOAL.
Weekly prizes include t-shirts, sports bags, water bottles and lunch totes. Grand prize winner(s) receive a $100 gift card.
Starts Sep 23 (thru Nov 30)
REGISTER TODAY!
Register Now*
Please complete this form to sign up for the Fall For Fitness Challenge.
It's free for members.😉
Then check your email for all the details.
* * * * *
The Habit Goals Explained. Maximum score is 100 points per week. Maximum score is 1,000 for the Challenge.
Cardiovascular Training. The goal is 30 minutes at your target heart rate, 4 times a week. To calculate this number, take 220 minus your age. Take this number and multiply by 60% and then 80%. For example, if you are 45 years old, 220 - 45 = 175. Your target heart rate is 60% to 80% of 175, or between 105 and 140 beats per minute (bpm).
Attending a H.I.I.T. class can count as one 30-minute cardio session.
You can earn up to 10 points for each cardio workout, and up to 40 points per week for cardio.
Strength Training. The goal is 30 minutes, 3 times a week.
Attending a Hardcore Burn, Mindful Core, Pilates Fusion, Pilates Mat and The A-Factors. classes can count as one 30-minute strength training session.
You can earn up to 10 points for each strength training workout, up to 30 points per week for strength training.
Flexibility Training. The goal is 15 minutes, 6 times a week.
Did you know that flexibility helps with balance? Attending a Stretching class can count as your 15-minute flexibility session.
You can earn up to 5 points for each flexibility training session, up to 30 points per week for flexibility.
* You must be a current member of Pacific Heights Health Club to participate in the Fall For Fitness Challenge. For information on membership and our Fall Equinox Sale, CLICK HERE.
