Are You Fit or Faking It?

I have a test for you. Yes, you’re going to have to exert a bit of energy. If that’s a problem for you I think that’s a sign you’ve already failed the test. So here it is, the “Are You in Shape” test. Maybe you can still wear your favorite good-butt jeans, but can you do two sets of 15 pushups with 15 seconds of rest in between? There is something I like to call skinny-fat, and it’s common mostly among women (but you’re not totally excused, men!) who diet but don’t exercise and think since they fit into their clothes just fine that they’re healthy. Don’t equate being thin with being fit! There are actually four simple tests that can give you a good idea of how fit you are, and like them or love them, they don’t lie. So roll up your sleeves and see how you measure up!

1. Cardio Fitness: If you’re in excellent cardio shape, meaning your heart is working efficiently and can sustain its load (you) under high stress, you should be able to complete a 12-14 minute mile jog or walk. That’s a speed of about 4.2 – 5.0 mph on the treadmill. Can’t quite do it? No problem: Work your way up in increments of .5mph every week, and aim to walk or run at least three times a week.

2. Strength: While I’ll admit pushups are not my favorite exercise and usually loathed by most females I train, they are a terrific test of upper body strength. Aim for two sets of 15 modified (on your knees) pushups with a breather in between (I said a breather, not a nap). Don’t need to modify? If you can complete two sets of 12 normal pushups you’re good to go. For lower body strength, test it by finishing off 20 lunges two times, also with a quick break to catch your breath between sets if needed.

*Caveat to strength testing: Pleasepleaseplease use nothing but great form when doing pushups and lunges! Doing the “stink bug” when performing modified pushups or letting your belly sag when doing a full pushup will only hurt you and give you false sense of awesomeness. Same goes for lunges – keep the lunging knee directly over the ankle and keep the toes of both feet pointed forward.

3. Core Fitness: You’ve likely heard of the plank by now, which gauges core strength. To do it, lie face down, resting on your forearms, then up onto your toes so your body’s straight as a board. Hold the pose for at least 30 seconds and do NOT let your middle sag down. Keep your entire body in a straight line from shoulders to heels. Can’t polish of 30 seconds just yet? Work your way up by holding the pose 10 seconds longer each time you do it. Sixty seconds is what I like to see my clients able to do without too much difficulty. Anything after that is icing on the pretend cake.

4. Flexibility: Never been a flexible person? Me either, but once I realized I could actually get a little bit better with a regular yoga routine (regular is about once every week or two for me) and consistent stretching after exercise, I actually saw improvement. To show flexibility you should be able to touch your toes. If you can’t, it can be a sign of tightness in your lower back and hamstrings, which can and usually does lead to chronic back pain if you haven’t experienced it already. If you can’t touch your toes today, don’t give up on the flexibility portion of your health because as we age it’s even more important to prevent injury. Be sure to stretch after every bout of exercise, even if it’s just a brisk walk. Stretch hamstrings, calves, quads, upper back, lower back, and shoulders at the minimum and try to hold each stretch for 12-20 seconds. Feel like I’m asking too much? Pick five stretches and do them 1-2 a day, every day. It’ll make a difference, I give my word!