Fitness for Better Health
Fitness is a key component to a Healthy Lifestyle
First part of the plan - measurements and self-tests below, choose the level for you.
Second part of the plan - ready to get going, Book a One On One session now.
Third part of your plan - START MOVING!!!! (we can keep in contact by phone, Zoom or FaceTime )
or simply
Always check with your doctor before starting any exercise programme
Let's get started with some measurements
- get your pencil, tape measure, scales, stopwatch and YOU
Monitoring your heart rate
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As a personal trainer in Christchurch for clients over 50, I find it beneficial for you to know what your heart rate is at various points of your exercise routine.
This gives a measure of how hard your heart is working.
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Measure your pulse as shown in the photos, counting for one minute
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Measure your height and your weight - record these
Calculate BMI = weight in kgs divided by (height x height)
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Flexibility measure - touching your toes
Sit on the floor, reach out to touch your toes
Measure the over-reach or for many of us the under-reach
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Measure your waist and hips, divide waist by hip to get waist ratio.
Fitness test time - choose your level
Stand and Sit Fitness Test
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This test was carried out in the UK as a method of assessing how fit you are for your age group!!! Simple but effective.
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Using a chair, start in the seated position. You can time yourself or have a friend time you, the aim is to stand and sit 10 times and see how long it takes.
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Star Jumps to test your fitness
Listen to the videos a couple of times
Choose your level
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Do the level that's right for you for one minute. Then sit down and measure your pulse as explained above.
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The Sit and Reach Test - checking out your flexibility
Remove shoes before doing this test
Sit with your legs straight and feet touching the wall ( the wall is point zero).
Lean forward as far as you can go, if you can touch the wall easily then you will need to move back away from the wall (a measured distance).
You can use a ruler to measure the distance to the wall (under reach) most of us are in this category.
If you can reach past your feet then you can measure from the wall to your feet (over reach).
