How Fit Are You? Fitness Test All the Women Should Take in 2022

As much as we like to laze around and put our feet up , one thing is clear to all of us: in the long term, exercise is the key to well-being ! Physical activity helps relieve stress and tension. They keep you young, slim and relaxed , at the same time they make muscles and joints supple . Test your own fitness in order to increase your level of exercise if necessary? So you should do it every now and then. Time for a lightning check !

Steps to Follow in the Fitness Test

How often do you exercise?
How much do you move in everyday life?
You’ve got the power – or not?
And how is your condition?
Do you always stay in balance?
Stretch it! How flexible are you?

Test fitness – Part 1: How often do you exercise?

Time to focus on your body and mobility. There are many possibilities. Let’s take a look at your sports program first :

Do you do 20 minutes of gymnastics in the morning?
Do you exercise for 30 to 45 minutes several times a week in a gym, in the park or in a club?
Do you go for a walk for a good hour or longer at the weekend or during the week?

If you can answer “yes” to two of these questions , you’re getting enough exercise . You may pay a little more attention to your athletic shoes if you answered “rarely” or “never.”

How to exercise more:

Sport appointments with a friend are helpful , so you can motivate each other. In addition, your weaker self is more likely to stay on a leash if your sweat partner is warming up outside the window! Anyone who feels the first success in the form of tighter thighs knows exactly: I’m doing the right thing – and more exercise is good for me! If you absolutely can’t stand sport, the best way to keep fit is through everyday activities .

Fitness test – Part 2: How much do you move in everyday life?

Often or rarely ? Answer the following questions honestly and let us test your everyday fitness:

How often do I leave the car for walking?
How often do I go out during my lunch break and run for half an hour?
How often do I spend a lot of time doing housework and gardening?

If you can answer these questions with “often”, your everyday exercise is good. But let’s continue with the test. In addition to your “basic equipment”, i.e. your age, your gender, possible illnesses, allergies or other physical or mental impairments, are the following points are decisive for your fitness:

Kraft
endurance
coordination ability
flexibility

Let’s take a closer look at these four factors. Maybe you slip into comfortable clothes for this – it will be sporty!

Test fitness – Part 3: You’ve got the power – or not?

how strong are you A strong body gets through everyday life easier, is more efficient and better protected if you literally stumble. So: Are you more like Pippi Longstocking or Annika?

First, you should test the fitness your arm muscles have :

For women under 45 (knee-ups allowed) and men over 45: Can you do 10-15 push-ups?
For women over 45 (knee-ups allowed) and men under 45, can you do 10 push-ups?

Now it’s time for the abdominal muscles .

Suppose you are lying on your back with your legs raised at right angles. Can you raise your upper body slightly for about 30 seconds?

How’s your back ?

Lying on your back, can you lift your arms and legs off the floor for about 30 seconds?

Could you answer two of the three questions with “yes”? Excellent! And if not?

This is how you get more power!

Even a short circuit program like this with smaller exercises for the large muscle groups can help here. It doesn’t take long and is perfect for in between and for everyone who is not particularly fit. Choose two to three days a week for this and the muscles will grow all by themselves. The next time you want to test your fitness, you will be amazed!

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Fitness test – Part 4: And how is your condition?

Have you recently started taking the stairs to get more exercise ? Keep it up! Good stamina strengthens your cardiovascular system , gives you energy and protects you from illness . Take a look at the following questions:

How about after three floors: are you out of breath or are you sweating? Is your breathing or pulse speeding up?
And: Do you have trouble talking while exercising?

If you answer these questions with “Yes”, it means that you can increase your movement potential. For example in this way:

How to get more condition:

Try interval jogging. For about two weeks, you first run for two minutes , then you walk briskly for a minute – always alternating. Then you jog for three minutes and treat yourself to your breather again, after which you can start again for three minutes. And so it goes again and again. Increase your jogging time with sufficient distance , after a few weeks you will definitely be able to do 30 to 45 minutes at a time – which are actually really fun! Jogging not your thing? Try power walking !

Also Read: How To Choose The Proper Gym Equipment

Fitness test – Part 5: Do you always stay in balance?

Good coordination and balance are important for all movements of the body. Try the one-leg stand .

Can you stand on one leg with your eyes closed? Fit, over 60 year olds manage about 25 seconds. People between the ages of 19 and 59 should have about 60 or 30 seconds.

Made? If not, don’t worry, you can train anything!

How to improve your coordination skills:

Keep standing on one leg and change it every now and then – it’s an excellent exercise ! If the one-leg training gets boring at some point, put your head back and see how long you can do it. That’s where it gets tricky again! Otherwise, the good old jumping jack is a simple method to train the interaction of the body .

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Test fitness – Part 6: Stretch it! How flexible are you?

A shortened musculature restricts our mobility – so it makes you unfit, causes postural problems in the long term and an increased risk of injury . So always stretch ! Or maybe you are super flexible?

Can you squat relaxed and tie your shoes, for example?
Could you sit cross-legged?
Can you touch the floor with your fingers when your legs are stretched out?

Did you answer “yes” to two out of three questions ? Then everything is smooth. Wasn’t the third among them? Then lean forward as far as you can and read the next paragraph.

This is how you become more flexible:

Yoga is a real all-rounder , you primarily train your mobility with it, but you also reduce stress and do something good for your heart and lungs . And testing fitness or not: Many women also rely on gentle yoga sessions during their period , because exercise often helps against menstrual problems . For extra comfort, trust the Always Maxi Normal pads , they support you thanks to their excellent fit , a soft feel and SecureGard for extra protection . here we will introduce you to different yoga directions and the first exercises. Or maybe you’ll start this routine tomorrow morning!