1.
How To
Measure
Your Fitness
Level

2.
You may have some idea of how fit you
are. But knowing the actual specifics
can help you decide realistic fitness
aims, check your progress and
maintain your motivation level. Mostly,
fitness is measured in four main areas,
including flexibility, muscular strength
and stamina, aerobic fitness, and body
composition. Below are the ways to
assess all four:
• Measure your flexibility
• Check your muscular
strength and stamina
• Measure your aerobic
fitness
• Check your body
composition

3.
Measure your flexibility:
The Goniometer test is the best way to measure the flexibility of the hand,
foot and thigh. The only gear you need is a tape measure or ruler. To do this:
• Sit on the ground with your knees bent, feet flat and legs together.
• Make your knees drop sideways as far as possible, keeping your feet
together.
• Grasp your feet with both hands and pull your ankles close to your body.
• Measure the distance from your heels to your groin. If the results come as
5 cm, the flexibility fitness level is excellent. The result, beyond 20 cm is
poor.

4.
Check your Muscular Strength and Stamina
Pushups can help you assess the muscular power. Do as many pushups
as you can and record the number until you stop for a rest. To do this:
• Lie on the floor with your elbows bent and palms next to your
shoulders.
• Keep your back straight, push up with your arms until your arms are
stretched.
• Lower your body until your chest is about 3 inches from touching the
ground.
• Stretch your body upward, returning to the actual position.

5.
Measure your Aerobic Fitness:
Brisk walk is the best way to do this. It is the ability to breathe,
transport oxygen in the blood and use oxygen into energy.
• Take a brisk walk for around 1 mile and record the pulse.
• Count the number of beats in 10 seconds and multiply by 6 to
measure your heart rate per minute.
• The high aerobic fitness result is measured as around 12.42 minutes
in males and 13.42 in females.

6.
Check your Body Composition:
To measure this, perform waist circumference and body mass index:
• Measure your waist circumference and record it in inches or
centimeters. Then determine your body mass index (BMI).
• Divide your body weight in pounds by your height in inches and
multiply by 703.
• Record your BMI with the rest of your score.

7.
Now you know your fitness level, keep track of your progress. Do the
same measurements for about 6 - 8 weeks after you begin your
workout program.
You can learn more about maintaining good health by joining Shaw
Academy’s online Health and Fitness program. You can also read Shaw
Academy Reviews online on their Twitter page.