how fit is fit enough ?

gentlygently
gentlygently Posts: 752 Member
edited November 12 in Fitness and Exercise
I originally set one of my goals as 'to be fit at fifty' - I have not reached fifty yet, but I am certainly a lot fitter.

By 'fit' I meant fit enough to enjoy life (eg I did the Devon Coast to Coast cycle ride last year, and walked lots of the Cornish coast path this year) and fit enough to keep the likelihood of stroke/heart disease much reduced.

So I found myself trying to work out if I had actually already reached this goal and have ended up (after lots of googling etc) deciding to

a) measure my resting heart rate (63 )
b) do a 3 minute step test (I scored 100 which counts as 'good' though not 'excellent')

I am not aiming to be super fit - I dont want to run a marathon, or swim a quick mile (though I do swim regularly).

I am going to aim to get my 3 minute step test result to 95 (which would be high end good.... ).

Is anyone else out there approaching their fitness goals this way?

Or other suggestions of routes to take?
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Replies

  • froeschli
    froeschli Posts: 1,292 Member
    wow, i never looked at it in terms of numbers before....

    but i have a more or less flexible set of goals:

    goal 1: run 10k (@9k)
    goal 2: deadlift 150lbs (@50lbs)
    goal 3: chin-up (err yeah...)
    goal 4: hand stand push ups (in my dreams)

    then, figure out what's next...
  • ryry_
    ryry_ Posts: 4,966 Member
    I think this is something only you define for yourself. Some people want to get health markers under control or off meds. Some want to compete in a bodybuilding competion. Everyone is different.

    I am really looking after getting to good body fat% and developing muscle mass for aesthetic purposes. I'm also training to play sports competively again. Everyone is different, askyourself what your end game is for fitness and work towards it.
  • goexpos
    goexpos Posts: 27 Member
    I originally just wanted to lose weight. then I starting lifting weight and wanted to be strong. to stay motivated I set myself the goal of being able to do one chin-up (which took months of training). then I started to change my goals to challenge myself. next was pushups. I could do 1 and a half when I started and can now do three sets of 8.

    I think the goals themselves aren't as important as having some to provide motivation to work hard. I'd also like a 6 pack but thats probable more dream then goal LOL.
  • sunshinestater
    sunshinestater Posts: 596 Member
    I'm another fit by 50 person, and I have a year and a half to go My initial goal was fitness for health, since both my parents had heart attacks and died in their mid-50s. I haven't quantified "fit" yet, but my first goal is to run some 5Ks, and possibly a 10K, by 50, as well as to get comfortably down to a size 8. It's hard to know if you've achieved enough fitness to stave off health problems, but I also want to feel like I'm fit enough to do active things. I already do things like horseback ride, zip line, etc. but I know I can get built up a lot more.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Independent fitness goals will tell you if you're fit enough. If you're achieving your fitness goals then that would suggest you are at a fitness level applicable to those goals and thus fit enough. That said, usually when people start asking questions like this it means they're about to stop doing whatever they're doing...which means their fitness level will drop...to sustain it, at minimum, you have to keep doing whatever it is you're doing or it goes away. Personally, I'm always setting new goals.
  • concordancia
    concordancia Posts: 5,320 Member
    My current goal is to walk 5k in 45 minutes and to do 15k with the bike (the trail for the bike is crazy hilly - if I can get up the steep hill on three rounds, I will be quite proud indeed.
  • gentlygently
    gentlygently Posts: 752 Member
    Thanks everyone that is helpful.

    Yes I picked my current goals as ones which I think would please my doctor - there was surprisingly little on the web about how fit a heart doc would recommend you be - but the cardio 3 minute step test and resting heart rate seemed to be key. (My 60 is pretty reasonable - ones in the 40s are seriously impressive!).

    I really like the speed walking suggestion. My knees won't take running, I have done some reasonable cycling and I know I don't want a swim one.

    By the way - the googling I did suggested cardio targets, strength ones (which is not really my thing) and also flexibility. None of us appear to be that concerned about flexibility - I wonder if we should? Presumably if you are aiming at fitness for health rather than eg body beautiful you should care about flexibility and tension/stress related issues?
  • froeschli
    froeschli Posts: 1,292 Member
    you know, i never considered flexibility - but i've always been able to put my palms on the floor whilst keeping my legs straight, so i tell myself i am flexible enough.
    i stretch when my muscles feel tight, but it's never come up as a goal.
    sure, when i did karate and judo, i'd look at my trainers and other people in the class, and consider working on doing a split etc, but nah, i'm not into pain....
  • Hexahedra
    Hexahedra Posts: 894 Member
    My goal is to pass a Navy SEAL Fitness Challenge. It's pretty cool to know you are fit enough to try out to be a SEAL.
  • fittocycle
    fittocycle Posts: 827 Member
    Personally, I think flexibility should be included in the goal of being fit. It should also include balance which is critical as we get older. I love doing cardio and strength training but flexibility is a tough one for me. I'm naturally flexible but the lower pace of yoga and Pilates is a challenge for me. Something to work on, I guess!:wink:
  • geebusuk
    geebusuk Posts: 3,348 Member
    I'd like to be able to complete a triathlon - Olympic or half-ironman (not be competitive, just finish.)
    I'd like to be able to do a one handed pull up.
    Have a 6 pack.
    Get my finger strength up a LOT.
    Maybe 1.5x bench, 2x squat and so on.
  • johnfernie7
    johnfernie7 Posts: 1
    I hear you on this topic, although I just started getting serious about it 3months ago. I personally know people who become so obsessed with supposed fitness, it controls there whole life. I know from personal experiance that a fitness obsession can be a slippery slope, seems more so for women, but it can also affect men.. (talking eating disorders, mixed with obsession to exercise)
    I am 55, i used to go to the gym at least 5 times a week, but got away from it. I got up too 267 lb. this program has really helped weighed in tonight at 235 (I am almost 6'3") my blood pressure is much better now although I dont think my resting hr is much below 74. I used to be able to do 20 good push ups. It dropped down as low as like 5, last night did 11 I want to get that up to 20 or more. Now like what you said; Im trying to figure out what my final goal weight should be, I have a physical job and am tall and wide, not to thick lol,I am thinking around 215...I bet my doc would like me to weigh 190...havent weighed that since I was 24 or there abouts. So you are right its a tricky tough question, how fit, how fat, how obsessed, how happy...good luck to everyone, I am definetly feeling better myself. pardon my poor gramar
  • gentlygently
    gentlygently Posts: 752 Member
    So I am reviving this old post of mine with an update - mainly so I can think over my next steps...

    (4 years ago I was asking about fitness goals that were not weight orientated... And had decided on heart rate and step challenge goals, but was wondering why we set so few flexibility goals)

    I didn't make any of my new measurements. I got ill instead, Nowadays I have (moderate, still getting better) Chronic Fatigue.

    I also have about 12lbs to lose and my resting heart rate has gone from 63 up to 70, and I have recently replaced my swimming with more walking (we got a dog). I have yet to find the energy/time to go back to swimming, given the CFS. I have another bike ride coming up (a friend and I are cycling from London to Bristol along canals/railway paths - ie flat, but still a fair few hours peddling each day). ironically I am now working on my flexibility more seriously - doing yoga, and specific excercise, as my hip is giving me grief. I have managed to develop a slight tilt - probably a result of an septic leg wound last year. It makes me feel so old!

    I need to:

    Make my walks work for me - less 'chat chat' and more 'up the hills quick'. - easy to do, just tell my 'chat chat' people I'll join them again at the top.
    Get back on the bike - plan out time/energy
    Swim once a week - plan out time/energy
    Daily stretches/hip excercises - urgghhh
    Eat less cake - possible If sad
    Plan time/energy for longer walks or swims etc - means more cake
    Reduce the daytime bed rest - can be done - back to more active CFS management
    Sitting down breaks - get up from sitting down! - easy to do in theory, harder as the battery drains


    Re-measure: RHR and step challenge once a month, quarterly?

    Mmmm - so the main problem is planning my day to manage the CFS whilst (gently!) prioritising excercise more. Mental grit needed.


    Thanks to anyone who has bothered to read my musings..... X

  • pondee629
    pondee629 Posts: 2,469 Member
    I just want to be better/fitter than I was last week/month/season/year. The problem with goals is the search for new ones once achieved. Mine is a moving target and always achievable. Since I ran my first 5K last year in 29:09, this year I need to break that time. Last September I ran my first half Marathon I 2:17:10, this September I'd like to do it faster. If I'm benching 135 now, in a month I'd like to do heavier than that. Three sets of 10 6 count burpees now, in a month do them quicker with better form. etc.

    As long as I am improving, my goals are being met and reset.
  • JoRocka
    JoRocka Posts: 17,525 Member
    No- I want to be strongAF.

    Better than I was last year. How long that can continue to be as I approach 35 and then 40- I have literally no idea- but damnit I'm going to try.
  • pondee629
    pondee629 Posts: 2,469 Member
    "Better than I was last year. How long that can continue to be as I approach 35 and then 40-" OK so you're still a baby. BUT, all race distances have age graded results. You can always strive to go from 55% to 65% to 75%... And, maintenance CAN be a goal as we age and, "supposedly", can't do as much.
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    From the older perspective, I want to keep running regularly. Like, for the rest of my life. I ran my PR HM at age 59 in 1:28:49, on a net downhill course in near-perfect running conditions. I may never run another HM under 1:30 in my life, and that's okay. I ran a PR 8K last month, 30:59 in near perfect running conditions on course just about as flat as a track, at age 61. If I never beat 31 minutes for an 8K again in my life, that's okay.

    What I really want is to still be running at age 70. I have hope. There are some 70 year old guys in my running club; their biggest challenge is staying healthy enough to compete. That's where I want to be in another 9 years, telling the guys who just turned 60 that they're still young.
  • JoRocka
    JoRocka Posts: 17,525 Member
    pondee629 wrote: »
    "Better than I was last year. How long that can continue to be as I approach 35 and then 40-" OK so you're still a baby. BUT, all race distances have age graded results. You can always strive to go from 55% to 65% to 75%... And, maintenance CAN be a goal as we age and, "supposedly", can't do as much.

    I know compared to some people I am yes. But I'm a weight lifter. and a woman. Sooooooo at some point- I won't be stronger and there will be a point where I will be "as strong as I've ever been" and that's it.

    One day- that will literally be it.

    If I am competing- yeah- it will be graded in age brackets of some sort - so I can still be strong for my gender and age- but for me- there will be done day soon- where I will just be as strong as I can and then no more. :(
  • dlm7507
    dlm7507 Posts: 237 Member
    "Fitness" has an implied "to perform a task". Fit to do a 1000 lb squat does not contribute to fit to enjoy old age. What is your most important goal? Choose the tasks you wish to be for for wisely.
  • pondee629
    pondee629 Posts: 2,469 Member
    JoRocka wrote: »
    pondee629 wrote: »
    "Better than I was last year. How long that can continue to be as I approach 35 and then 40-" OK so you're still a baby. BUT, all race distances have age graded results. You can always strive to go from 55% to 65% to 75%... And, maintenance CAN be a goal as we age and, "supposedly", can't do as much.

    I know compared to some people I am yes. But I'm a weight lifter. and a woman. Sooooooo at some point- I won't be stronger and there will be a point where I will be "as strong as I've ever been" and that's it.

    One day- that will literally be it.

    If I am competing- yeah- it will be graded in age brackets of some sort - so I can still be strong for my gender and age- but for me- there will be done day soon- where I will just be as strong as I can and then no more. :(

    Everything is relative. You may not be able to stay as strong, or get stronger, on an absolute basis, but you can surely improve in relation to your age/gender group. Unless you are at the absolute top of your age and gender group now, there is a goal to be achieved; getting closer to that top. Weight lifting doesn't have age/gender grading for the various lifts as runners have for the various distances? to wit; If I run a 27 minute 5K I'll have a 59.8 grading meaning that I'm faster than 59.8% of men my age who run. My goal is always to improve on that percentage. In the short term is does mean to improve my time on an absolute basis, to just be faster.

    Any way, that is my goal, improvement, (either in absolute terms or in relation to my age) until such time as there is no more.

    The question of this thread; "how fit is fit enough ?" is never ending, Just keep improving.
  • spartan_d
    spartan_d Posts: 727 Member
    pondee629 wrote: »
    The question of this thread; "how fit is fit enough ?" is never ending, Just keep improving.
    This exactly.

    With all due respect to everyone, asking "How fit is fit enough?" is a recipe for mediocrity. It implies that the underling question is "When can I finally stop?" rather than seeking continuous improvement.
  • JoRocka
    JoRocka Posts: 17,525 Member
    The question of this thread; "how fit is fit enough ?" is never ending, Just keep improving.
    yep- I would agree with that.
  • RavenLibra
    RavenLibra Posts: 1,737 Member
    I have stretch goals... currently working on strength training (strong lift 5x5). Bench press 225, squat 275, deadlift 315, shoulder press 160, bent row... 160... all 5 sets x 5 reps... once I get there... I will up the reps to 5 sets x 8 reps... also working the cardio hard... stretch goal is to run a 10k with an average pace under 7 minutes/mile. currently those goals are about 2 years out... beyond that the 3 year goal is to begin cross fit... and join the local Rugby union... what good is fitness unless you have something to apply it towards? I think IF in 3 years I have attained my strength gains and stamina gains .. and I am hitting the WOD at some box... and running my *ss off every weekend playing rugby in the summer at 55 years old... I will have reached a point where I can begin "maintenance"
  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    If you're getting 30 minutes of deliberate exercise 5 days a week you are more fit than 95% of all humans.

    It then becomes a challenge to be more fit than 95% of the top 5% of all humans.

    Keep finding ways to challenge your abilities, then overcome those challenges.
  • lorrpb
    lorrpb Posts: 11,463 Member
    Any level that you improve your fitness will help stave off health probs. There's no guarantee. Beyond that, it's just a matter of getting so you can do what you want to enjoy in life.
  • stealthq
    stealthq Posts: 4,298 Member
    +1 for self-defined.

    I decided that I ought to be able to make intermediate range strength levels for the basic compound lifts and run a mile. Mostly because I thought it was ridiculous that as a normal-weight, able-bodied person with no particular health or structural issues I had never once run a mile. Not even when it was required as part of the President's Fitness Test (I hated my PE teachers and walked the whole thing as basically an FU - yeah, I was a brat back then).

    I made the lifts without too much trouble, and learned to run. Liked running enough to regularly run 5K, 10K, half distances. I was pushing on to a full marathon and injured myself. Oops.

    Working back up to where I was now.
  • whatlunasaid
    whatlunasaid Posts: 173 Member
    spartan_d wrote: »
    pondee629 wrote: »
    The question of this thread; "how fit is fit enough ?" is never ending, Just keep improving.
    This exactly.

    With all due respect to everyone, asking "How fit is fit enough?" is a recipe for mediocrity. It implies that the underling question is "When can I finally stop?" rather than seeking continuous improvement.

    As someone who is constantly focusing, losing focus, and having to refocus on goals, I hear you loud and clear. I recently lost all the weight that I'm medically "allowed" to lose before entering the underweight bracket for my height. I started maintenance and thought maybe I would try more strength training.

    Then I went through some life obstacles and kept telling myself, "Well I'm done losing weight, so it's okay to comfort myself with food. And I'll start strength training when I'm not so stressed." Of course I've gained some weight back now. It's not a ton since I'm young (and quite lucky genetically I suppose.) But I basically thought, "I reached X, now I'm done." It is such a mistake, but I fall into that trap every time.
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