Jan 22 2010

How Do I Know If I Am Really Fit?

Published by Pat Mullaly at 8:00 am under Boomer Sites, Current News, Dieting, Health and Fitness, Keeping Fit, Staying Healthy

Guest author and fitness expert, Kathy Ekdahl shares her secrets to loosing that extra weight and staying fit and healthy.

. . . . .

Q- How do I know whether I am fit enough? Are there standards for fitness that I should try to adhere to?

When we us the term “fit” we  are talking in very general terms about someone who looks strong and healthy and exercises consistently. But the definition of good fitness really has several components. They are: cardiovascular fitness, muscular strength, muscular endurance, flexibility and body composition (fat versus muscle tissue). To be truly “fit”, we do need to address all aspects of fitness. For example, if you can run 10 miles, but can’t do 10 push-ups- then you are not truly fit.  Or, conversely, if you can do 400 pound leg press, but can’t run a mile, then again, your fitness is not complete. So, it is very important to make sure your exercise regimen addresses all aspects of fitness.

As a strength and conditioning coach, I test my clients in all aspects of fitness to discover where their fitness is adequate, and where it is not. Addressing weaknesses in fitness is very important! Most people focus only on what they are good at, and ignore what they are not good at (or do not like to do). This will lead to imbalances in fitness, which will eventually lead to injuries.

For the average exercise enthusiast (not an athlete) some basic standards I use for good fitness are:

  • The ability to do at least 10 straight leg push ups
  • The ability to touch your toes when standing or sitting on the floor
  • The ability to get your heart rate high in its training zone for short periods of time and then recover within one minute
  • The ability to run longer distances, 1-2 miles, without stopping
  • The ability to perform a deep squat with perfect technique
  • The ability to balance on one foot for greater than 20 seconds
  • The ability to perform a prone plank hold for one minute
  • Normal body fat measurements- neither too high, nor too low

Of course, genetically we may be predisposed to being good at one aspect of fitness versus another, so it is normal to excel at some aspects of fitness and struggle with others. But- that’s no reason to ignore the ones we are not good at! Make sure your program addresses all aspects of fitness by stretching daily,  performing  heavy weight training 2-3 days a week, doing cardiovascular endurance activities such as biking, jogging, walking 3 days a week- including some high intensity interval training – and eating well and keeping bodyweight and body fat in normal parameters.

Kathy Ekdahl, ACE cPT, CSCS, is a nationally certified personal trainer and strength and conditioning coach, who lives in Hudson, Mass. Kathy has  worked for over 20 years in the fitness industry, and is the coach of the Hudson High School Women’s Varsity Lacrosse and Field Hockey teams. She will be answering your fitness questions each week in this column, and welcomes your questions. To send a question, email Kathy at: kathy@personalbestpersonaltraining.com.

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