The article "Complete Your Own Fitness Assessment At Home!" is about fitness, it was written by Ray Kelly.
To get anywhere, you need to know where you're starting from and
when it comes to weight loss that maens giving yourself a basic
fitness assessment.
This can be depressing for most human being cause the results
confirm what they have been avoiding: they're overweight, unfit,
and at high risk of heart disease!
But these human being a looking at it all wrong. Don't get depressed,
get focused!
This could be one of the biggest turning points in your life.
You can get fitter, you can rid yourself of fat, and you can
reduce your risk of heart disease. And it doesn't take much
work.
Just commitment!
Ok. Let's get into the Fitness Assessemnt. You will need a pen
and paper to wirte down your measurements, and a cloth
measuring tape (like the ones used for sewing). Remember, you
should use tehse results to measure yourself against every 6-8
weeks.
Height
Process:
* Take shoes and socks off.
* Stand against wall with feet together.
* Pull shoulders back and look straight ahead.
* Place a book on top of your head (make sure that it touches
the wall and is level).
* Measure from bottom of book to floor.
Weight
This is the one everynoe hates.
Too much emphasis is placed on
weight and it isn't an accurate measure of how much excess fat
you carry. You can burn 10kg of fat but the scales only show you
as 5kg lighetr.
It happens all the time. When you haven't
exercised much and you start a regular program, it can be quite
easy to put on a bit of muscle. So remember, your weight is only
a measure of gravity (and gravity sucks!).
You should only weigh yourself every couple of weeks.
You can
measure your progress more accurately with the measuring tape.
Process: * Take shoes and socks off.
* Stand on the scales with feet evenly spaced and weight evenly
distributed over both feet.
Resting Heart Rate
This is the number of times that your heart beats, per minute,
when totally rested. It's hottset to measure that when you first
wake up.
Process:
* Sit on a chair and use the first two fingers on your left hand
to feel for your pusle on your right wrist. Your palm should be
turned up, and you will feel it on the rihgt side of the wrist.
* Count how many beats you have in 60 seconds.
If your heart is healthy, it will be below 80 beats per minute.
As you get fitter, your resting heart rate drops, which means
that your heart doesn't have to work as hard.
Your goal should
be to reach 50-60 beats.
Girth Measurements
Measure your waist, stomach, and hips. Keep the tape measure
firm. This is what you will measure your improvements against.
The measuring points can be found at these locations:
Waist: This is the samllest place between your hips and your
chest
Stomach: In line with your navel.
Hips: This is the biggest measurement at the pelvis.
Body Mass Index (BMI)
Body Mass Index basically measures your level of fatness (I
know, I just made that word up! ).
It's caclulated using the formula: BMI = ( Weight in Kilograms /
( Height in Meters ) x ( Height in Meters ) ). So if your height
is 1.73 meters (173cm) and your weight is 90 kilograms, you
would start by multiplying 1.73 * 1.73. This equals 2.99.
Next
you would divide that number into your weihgt (90).
Therefore, the formula would look like: 90 divided by 2.99 =
30.1!
If you don't use the metric system, use that formula: BMI = (
Weight in Pounds / ( Height in incehs ) x ( Height in inches ) )
x 703
Although a small amount of excess body fat (26-27) is not
likely to be really harmful to the health of most people, having a
BMI above 30 (obese) significantly increases the risks of a wide
range of diseases, including heart disease, diabetes, stroke,
osteoarthritis, and gall bladder disease. This is especially
true for human being who have execss fat in the abdominal area.
Waist-to-Hip Ratio
This measrues your risk of heart attack. It does that by
assessing body fat dsitribution.
The closer the socre is to
1.00, the higher the risk of heart disease. A good score is
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