What should be a minimum fitness level?
Replies
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So, let's talk "real" pull ups...how many?
ZERO!:grumble:
Ok, I still really want to be able to do 1, but right now I'm not sure I could even hold my thirty extra pounds up in the air long enough to do the arm hang....
Trust me, I'm totally with you on this.
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Here are some commonly used balance tests:
Single leg stance test (http://physical-therapy.advanceweb.com/Article/One-Legged-Single-Limb-Stance-Test.aspx)
Berg Balance Scale
Timed “Up & Go” Test
Performance-Oriented Mobility Assessment
Community Balance and Mobility Scale (http://www.uhn.ca/TorontoRehab/Health_Professionals/Documents/TR_HCP_SUPP_CBMScale.pdf)
Clinical Test of Sensory Integration in Balance
Balance Evaluation Systems Test.0 -
Oooh. The Eurofit test might be an even better basis:
http://www.topendsports.com/testing/eurofit.htm0 -
I was training towards doing one at the time, just never was able to get there. We had an assisted pull up machine in the gym, I got really close.... I don't know, right now I do lat pull downs and am working on increasing me weight there. My fitness level right now is kind of sad.
Personally I think the assist machine is worthless. My opinion is you have to really work always with your own bodyweight, and then increase the motion by breaking it down into pieces that you can do. I'd rather see someone add weight to a partial motion, than remove weight from a complete one.
Of course I have no idea what I'm doing... but I can do pull-ups 0 -
I was training towards doing one at the time, just never was able to get there. We had an assisted pull up machine in the gym, I got really close.... I don't know, right now I do lat pull downs and am working on increasing me weight there. My fitness level right now is kind of sad.
Personally I think the assist machine is worthless. My opinion is you have to really work always with your own bodyweight, and then increase the motion by breaking it down into pieces that you can do. I'd rather see someone add weight to a partial motion, than remove weight from a complete one.
Of course I have no idea what I'm doing... but I can do pull-ups
I agree re: the assisted pull-up machine.
I am a woman and can do a set of 3 pull-ups or 4 chin-ups. I got there by working negatives, then jump pull-ups, and then just training them across sets when I got something resembling the movement.
Here are some links I found useful in learning and improving pull-ups. (Ignore the macho crap in the third link; it gets good after the intro.)
http://breakingmuscle.com/strength-conditioning/proof-pull-10-tools-getting-better-pull-ups
http://physicalliving.com/the-right-way-to-do-pullups-and-chinups/
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/0 -
That's minimal fitness level? Damn, I've got like 3 of those. That list is insane.
I don't even know what some of them are.0 -
I can run 8 miles, but have never tried for an 8:30 one.
The rest I probably need to work on.0 -
Very interesting topic! It's something I've been wondering about, too.
When I first saw the "14 pull-ups" part, I got pretty freaked out like everyone else. I thought "is this the entrance test for the SWAT team or something???"
Fortunately, someone else pointed out that the pull-ups are highly modified -- they are what most people call body rows. They are far easier, and I've never seen that movement being referred to as a "pull-up" anywhere else...
14 of those is far more....sane.
Anyway, I'd say that these standards seem fair. I've been exercising for about 2 months now, and I'm able to meet all of these goals by now (I actually did a 8:20 minute mile just last week -- after starting at over 10 minutes!).
These will be pretty challenging for a completely sedentary and unfit person (like me when I first started at the end of May), but I would say they are certainly doable. For me, I think the toughest goals here were the bodyweight squat and the 8:30 min mile.0 -
So, let's talk "real" pull ups...how many?
Martin Berkhan suggests 5 as a reasonable goal for a woman who has been training consistently for some time. [replace V with "u" in the link below]
http://www.leangains.com/2011/09/fVckarounditis.htmlhttp://www.leangains.com/2011/09/fVckarounditis.html
That sounds about right. I've seen other sources place the number at 5, too.0 -
This is why I was always so discouraged with exercise. In school we had to do the "President's Physical Fitness Test" every year, which had minimum requirements for a number of things like this. I couldn't do any of it and never earned the 'reward." I never got any encouragement from PE teachers and certainly not from my peers, who preferred to laugh at my failures instead. I don't mean this as a 'sob story,' I just think we need to work harder at encouraging people to move at their own ability and to push themselves to meet new challenges and goals, regardless of where they are in skill or physical wellness.
Thanks to a number of inspiring people who began encouraging me about a year ago, I've learned that it's never too late. I run 3 times a week and lift 2-3 times a week. I doubt I'll ever run a mile in 8 minutes (I'm currently at about 12 minutes per mile), but I'm more fit than I've ever been and continue to get stronger every day.
We had handsome young marines come to our school and assist with running the tests... I was 230 pounds in highschool.... couldn't do the flexed arm hang at ALL to my humiliation... or the running.. or the jumping.. The only one I could do were the sit ups. (this was back in the day when we were encouraged to do actual sit ups and not crunches) Uh, yeah I did more sit ups than almost anyone.... But I think that had more to do with Mr. tall, dark, and handsome Marine holding my ankles and encouraging me than it did with my actual fitness.. every time I sat up I got to be just a bit closer to those beautiful brown eyes of his.. sigh..... but yeah I smelled like bengay for a WEEK after that cuz my abs hurt so bad.0 -
This is why I was always so discouraged with exercise. In school we had to do the "President's Physical Fitness Test" every year, which had minimum requirements for a number of things like this. I couldn't do any of it and never earned the 'reward." I never got any encouragement from PE teachers and certainly not from my peers, who preferred to laugh at my failures instead. I don't mean this as a 'sob story,' I just think we need to work harder at encouraging people to move at their own ability and to push themselves to meet new challenges and goals, regardless of where they are in skill or physical wellness.
Thanks to a number of inspiring people who began encouraging me about a year ago, I've learned that it's never too late. I run 3 times a week and lift 2-3 times a week. I doubt I'll ever run a mile in 8 minutes (I'm currently at about 12 minutes per mile), but I'm more fit than I've ever been and continue to get stronger every day.
This is pretty much my story, except that I just got started the beginning of this year. One year I was so close to the Presidential Fitness Award that my teacher let me try the flexed arm hang again - I had somehow passed everything else. I wasn't an athletic kid so must have been eating my Wheaties that week. Of the 30 or 45 seconds I needed to hang I made it for maybe 2 seconds. That might be generous. I'd like to try that stupid test again. I also run 3 times a week and lift 3-4 times a week. I guess I haven't gone out to just run one mile so I'm not sure how long it would take me, but there's no way I could do it in 8 minutes. Maybe 10.0 -
- Run at least a mile - I can run at least 13 miles
- 24 Curl-ups -I could do more
- 18 Push-ups - when I got to 12 full pushups with good form, I stopped doing regular pushups and started doing harder variations. I assume I could do 18 regular ones.
- 14 Pull-ups - are you kidding? I can do 12 let me ups and I can do 5 pullups starting with my feet on a chair in front of me. It will be awhile before I can do one full unassisted pull-up.
- 15 second flexed arm hang - I can do longer
- Trunk lift of at least 9" - probably
- Back Saver sit and reach of at least 8" - I'm not flexible, I can't touch my toes, never could.
I have no idea how fast I can run 1 mile. I'm guessing faster than 8. I have run 1.5 miles in 12 minutes then slowed my pace and kept going. Running as fast as I can for a mile seems like a waste because I don't see how I'd meet my mileage goals for the day. I think it's more important to be able to keep going.
I would further add: being able to squat your body weight. - I'm sure I can't do this! I do body weight strength training. This is something to work toward. I plan on starting a lifting program after race season, but it isn't a priority right now.
I consider myself reasonably fit but I can't do everything on this list. But if I was on the 10th floor of a burning building, I could run down all the stairs and get out. And if I had to run up the stairs to get to the roof to wait for help I could do that too. I'm guessing that in most emergency situations my level of physical fitness won't keep me from surviving, which is what it all boils down to. We all need the minimum amount of fitness to keep us from dying in an emergency but deciding what that level is seems difficult.0 -
I do body weight strength training. This is something to work toward. I plan on starting a lifting program after race season, but it isn't a priority right now.
I consider myself reasonably fit but I can't do everything on this list. But if I was on the 10th floor of a burning building, I could run down all the stairs and get out. And if I had to run up the stairs to get to the roof to wait for help I could do that too. I'm guessing that in most emergency situations my level of physical fitness won't keep me from surviving, which is what it all boils down to. We all need the minimum amount of fitness to keep us from dying in an emergency but deciding what that level is seems difficult.
I totally misinterpreted the pull-ups - it should be more like 4 or 5. The exercise they had listed isn't anything like a pull-up.
One person put it - I think it was in "Be a Better Runner" that you should be up for anything - a long bike ride, a hike up a mountain, a paddling adventure. Could I push a car? Can I carry both my children at the same time? Can I run and catch them before they make it to the street?
My issue is that the Couch to 5k program taught me that I drastically underestimate myself, and I think that's a chronic issue in our society right now.
I was like you about the touching my toes thing. I took dance classes growing up and never had the flexibility. Then I took a racewalking clinic and learned to do a standing hamstring stretch. Now, with a little work, I can put my hands flat on the ground. A lot of people don't think they *can* do a lot of basic things.
BTW, what body weight exercise program do you follow? I'm getting more and more interested in continuing to increase my performance using them once I achieve a basic level of fitness in a variety of areas.0 -
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Hm, I can do 5 or 6 unassisted pull-ups in a row but NO WAY can I run a mile in 8:30! Maybe 14 mins if I'm trying. I hated running for far too long to try and enjoy it now. I'm not even sure how fast I could get away if my life depended on it. I can't squat my own body weight because I hadn't been squatting for that long before I had to stop (unrelated injury) but I did get up to 95 lbs. As far as the rest of the things on that list, I can do the curl-ups, push ups and the flexibility stuff, but my cardio sucks.
That list is incredibly silly. We ALL have different strengths and weaknesses and there is no 'ideal' or 'minimum' level of fitness that suits everyone. I can do most of the things on that list but that is because I stretch on the daily and the majority of my training is upper body. That doesn't mean someone who can't do those things is any 'less fit' than me. When I was in high school I couldn't do a single thing on that list.0 -
- Run a mile in under 8:30 -- yes, assuming it's flat terrain.
- Run at least a mile - yes
- 24 Curl-ups - don't know what a curl up is
- 18 Push-ups - yes
- 14 Pull-ups - not traditional pull ups, but after reading responses I don't know what this is
- 15 second flexed arm hang - yes
- Trunk lift of at least 9" - don't know what this is
- Back Saver sit and reach of at least 8" - don't know what this is
Depending on what the unknown things are, this doesn't seem much of a test of overall fitness. It seems mostly just a test of strength. There is more to fitness than being strong.0 -
Curl ups are crunches. Let's say 4 traditional pull ups.
The trunk lift is a flexibility exercise as is the back saver. I think the 8:30 is assuming flat terrain and your fastest split speed.
The European Test also tests speed and balance, so I think I'm going to incorporate those into my goals as well. I also found that the reach behind stretch is the gold standard for shoulder mobility, so I'd add that as well.0 -
Hm, I can do 5 or 6 unassisted pull-ups in a row but NO WAY can I run a mile in 8:30! Maybe 14 mins if I'm trying. I hated running for far too long to try and enjoy it now. I'm not even sure how fast I could get away if my life depended on it. I can't squat my own body weight because I hadn't been squatting for that long before I had to stop (unrelated injury) but I did get up to 95 lbs. As far as the rest of the things on that list, I can do the curl-ups, push ups and the flexibility stuff, but my cardio sucks.
That list is incredibly silly. We ALL have different strengths and weaknesses and there is no 'ideal' or 'minimum' level of fitness that suits everyone. I can do most of the things on that list but that is because I stretch on the daily and the majority of my training is upper body. That doesn't mean someone who can't do those things is any 'less fit' than me. When I was in high school I couldn't do a single thing on that list.
I think you are describing our current low expectations of fitness rather than the basic movements and activities the adult human body should be capable of.0 -
Good stuff! Here's another:
http://www.nerdfitness.com/blog/2011/04/25/do-a-pull-up/
The biggest thing that helped me in my opinion was negatives. That really helped me through P90X. At the start I could barely do one real pullup. At the end of P90X I could do 12.0 -
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This suggests:
- Run a mile in under 8:30
- Run at least a mile
- 24 Curl-ups
- 18 Push-ups
- 14 Pull-ups
- 15 second flexed arm hang
- Trunk lift of at least 9"
- Back Saver sit and reach of at least 8"
are there any descriptions of what these are? because I don't know what half these exercises even are0 -
I've been thinking a lot about fitness lately, and what it means. Strength/endurance/speed/explosive power/mobility/balance.
For example, as a runner, I realize that maximizing strength needs to happen in parameters. There's a certain point where adding to that dimension can start to inhibit speed, explosive power and mobility. On the other hand, if I'm below a certain fitness level, adding raw strength benefits my ability to run faster and farther.
I did a little digging to see if I could come up with physical fitness "minimums" that the average healthy adult should be able to meet. I think the discussion could shed some light on contentious issues. Basically, you could say, "It doesn't matter what you do in the gym as long as you are meeting your goals. IF you can run a mile in under 9 minutes and squat your body weight. If you can't do that, then you need to make sure that you have a basic fitness level in each area."
I came across the State of California's fitness measurement: http://www.cde.ca.gov/ta/tg/pf/documents/healthfitzone09.pdf
This is the Healthy Fitness Zones (HFZs) to evaluate fitness performance. These zones are criterion-referenced standards established by The Cooper Institute of Dallas, Texas, and represent minimum levels of fitness that offer protection against the diseases that result from sedentary living.
This suggests:
- Run a mile in under 8:30
- Run at least a mile
- 24 Curl-ups
- 18 Push-ups
- 14 Pull-ups
- 15 second flexed arm hang
- Trunk lift of at least 9"
- Back Saver sit and reach of at least 8"
I would further add: being able to squat your body weight.
If you were going to suggest a general fitness standard, what would you add or take away from this list?
I disagree with the pull-ups, if you can do 14, although different muscle group you would probably be able to do 40+ pushups, not 18.
I would say for pull-ups, a man should be able to do a min of 3, and a woman 1, not 14.0 -
First... what the heck are curl ups, trunk lifts and back savers?
Second... I do not believe that I need to be able to do 14 pull-ups or hold a flexed arm hang for 15 seconds to enjoy ' protection against the diseases that result from sedentary living'.
There are things on that list I know I can do easily. There are things on that list I know I'll never be able to do, and don't think that proves anything.
I know I'm fit. My weight and body fat % are good. I eat healthy foods. I can walk 20 miles with a 35 pound backpack over mountainous terrain without any problem. I am very flexible and have good balance. I can carry 50 pound bags of gravel, dog food, sand, etc without asking for help.
I'd rather have fitness that is measurable in the real world than tick of a checklist of performed exercises.0 -
This suggests:
- Run a mile in under 8:30
- Run at least a mile
- 24 Curl-ups
- 18 Push-ups
- 14 Pull-ups
- 15 second flexed arm hang
- Trunk lift of at least 9"
- Back Saver sit and reach of at least 8"
I would further add: being able to squat your body weight.
I love this. Some of these I don't know and will look up. I also saw the less-intimidating modified-pull up post (thank goodness!!!). After looking all these up, I will probably add these to my fitness goals. I know I can to the run (both in distance and speed), but I'm only beginning with my strength training (it's been about a month) and I love to have a target to achieve.
Also loving all the additions! Keep it up guys!
ETA. Just to clarify, they don't mean run a marathon where you average 8:30/mile. They literally mean run one mile in that time. A lot of people on here who say they know runners who couldn't achieve that are probably confused. Running a mile in eight minutes isn't that fast, but it's obvisouly not a marathon pace.0 -
Wow I look at that list and realize just how out of shape I really am. I can do the run a mile, but in no way can I do it in under 8:30.
The others I am going to have to look up as well because I have no idea what some of them are, I know I cannot do a pull up to save my life. But know I really have some goals to set for myself0 -
Maybe I'm in better shape than I thought I was. I weigh about 325 pounds and can do everything on that list except the 8:30 mile and prior to a hamstring injury I was very close at 8:48 (this assumes the 14 pullups are actually the modified pullups described by another poster).0
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Just to note that these standards are probably max exertion, meaning that after achieving stated push up for example, you couldn't do a 19th one.I've been thinking a lot about fitness lately, and what it means. Strength/endurance/speed/explosive power/mobility/balance.
For example, as a runner, I realize that maximizing strength needs to happen in parameters. There's a certain point where adding to that dimension can start to inhibit speed, explosive power and mobility. On the other hand, if I'm below a certain fitness level, adding raw strength benefits my ability to run faster and farther.
I did a little digging to see if I could come up with physical fitness "minimums" that the average healthy adult should be able to meet. I think the discussion could shed some light on contentious issues. Basically, you could say, "It doesn't matter what you do in the gym as long as you are meeting your goals. IF you can run a mile in under 9 minutes and squat your body weight. If you can't do that, then you need to make sure that you have a basic fitness level in each area."
I came across the State of California's fitness measurement: http://www.cde.ca.gov/ta/tg/pf/documents/healthfitzone09.pdf
This is the Healthy Fitness Zones (HFZs) to evaluate fitness performance. These zones are criterion-referenced standards established by The Cooper Institute of Dallas, Texas, and represent minimum levels of fitness that offer protection against the diseases that result from sedentary living.
This suggests:
- Run a mile in under 8:30
- Run at least a mile
- 24 Curl-ups
- 18 Push-ups
- 14 Pull-ups
- 15 second flexed arm hang
- Trunk lift of at least 9"
- Back Saver sit and reach of at least 8"
I would further add: being able to squat your body weight.
If you were going to suggest a general fitness standard, what would you add or take away from this list?
We do tests like these all the time to assess a member before taking them on and writing a program. Give you a great idea on what they need to work on.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
Luckily I should be able to do all of those in the original list. For me the hardest exersize are push ups. In high school and middle school it seemed I could do a few pull ups but the push ups were always torture for me.0
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