What exercise (or set of exercises) would you consider a gauge of all-round fitness?

Options
2»

Replies

  • firef1y72
    firef1y72 Posts: 1,579 Member
    Options
    pierinifitness wrote: »
    Burpees - the one including a push-up and a jump with hands extended overhead.

    They are the absolute work of the devil. I did over 60 this morning does that make me super fit
  • pondee629
    pondee629 Posts: 2,469 Member
    Options
    pierinifitness wrote: »
    Burpees - the one including a push-up and a jump with hands extended overhead.

    That is why burpees were created, as a Physical Fitness test, not as an actual exercise to do. However, I have to lean to the U.S.M.C. PT test; 3 mile run, chin ups and sit ups.
  • cwolfman13
    cwolfman13 Posts: 41,867 Member
    Options
    Scubdup wrote: »
    Thanks for the replies.

    I appreciate that people specialise, but I doubt there are many people who'd argue the outliers - the powerlifters, and the ultramarathon runners - represent all-round fitness.

    I'm interested to know what people feel would be a good test of that.

    (I'm trying to come up with some new benchmark activities I can use to gauge my own progress)

    I don't think that's what was meant by "specialize." I'm pretty fit, but I do not have a tremendous deadlift because my programming utilizes more dead lift variations like RDLs than actual dead lifts, and I don't run heavy programs...typically work in the 8-10-12 rep range.

    I could complete a 5K, but my time would be crap because I haven't run in years due to foot problems...I can however go ride for 50+ miles without issue because I cycle a lot. My wife is a runner and has a great 5K time...I can smoke her on the bike though both in time and distance.
  • pondee629
    pondee629 Posts: 2,469 Member
    Options
    (I'm trying to come up with some new benchmark activities I can use to gauge my own progress)

    FWIW, I gauge my own progress on how fast I'm running compared to last week, month, year; how much I'm squatting compared to the same time frames, benching, rowing, curling el. al. I don't see why you would need a special test to gauge your progress, it's staring at you each and every time you decrease time, increase distance/speed, increase weight/reps and all round just get better at what you're doing. Methinks you're looking for something to compare yourself to others. In my book, a fools errand.
  • pierinifitness
    pierinifitness Posts: 2,226 Member
    Options
    pondee629 wrote: »
    pierinifitness wrote: »
    Burpees - the one including a push-up and a jump with hands extended overhead.

    That is why burpees were created, as a Physical Fitness test, not as an actual exercise to do. However, I have to lean to the U.S.M.C. PT test; 3 mile run, chin ups and sit ups.

    For about a 4 year period in my 50's, I prepared for and self-administered this test to myself on my birthday. My goal was to score 250 points not age-adjusted. I believe I finally accomplished this in the third year of the test. Would have to dig hard to find the detail but believe I did 18 pullups, 76 crunches and ran the 3-mile on 19:30. The 3-mile was done on a treadmill so I have to give myself an asterisk. Believe my total was 257 points. Can't do that now. Awe the good old days during the quinguagenarian decade of my middle-aged man life.

  • pondee629
    pondee629 Posts: 2,469 Member
    Options
    Pull ups- 18= 90 points
    Crunches- 76= 76 points
    3 mile run 19:30= 91 points
    Total 257 First Class for any age group. WELL DONE!
    https://www.military.com/military-fitness/marine-corps-fitness-requirements/usmc-physical-fitness-test
  • Scubdup
    Scubdup Posts: 104 Member
    Options
    pondee629 wrote: »
    (I'm trying to come up with some new benchmark activities I can use to gauge my own progress)

    FWIW, I gauge my own progress on how fast I'm running compared to last week, month, year; how much I'm squatting compared to the same time frames, benching, rowing, curling el. al. I don't see why you would need a special test to gauge your progress, it's staring at you each and every time you decrease time, increase distance/speed, increase weight/reps and all round just get better at what you're doing. Methinks you're looking for something to compare yourself to others. In my book, a fools errand.
    I'm not after "special tests" or to compare to others.

    As I said, I'm a bit bored of the existing benchmarks and would like some new ones.
  • pondee629
    pondee629 Posts: 2,469 Member
    edited January 2019
    Options
    Scubdup wrote: »
    pondee629 wrote: »
    (I'm trying to come up with some new benchmark activities I can use to gauge my own progress)

    FWIW, I gauge my own progress on how fast I'm running compared to last week, month, year; how much I'm squatting compared to the same time frames, benching, rowing, curling el. al. I don't see why you would need a special test to gauge your progress, it's staring at you each and every time you decrease time, increase distance/speed, increase weight/reps and all round just get better at what you're doing. Methinks you're looking for something to compare yourself to others. In my book, a fools errand.
    I'm not after "special tests" or to compare to others.

    As I said, I'm a bit bored of the existing benchmarks and would like some new ones.

    Again, YOUR progress is gauged by the progress you make in your chosen exercises. Why would you want to see how fast you swim if you don't swim. If it is not your goal to power lift xxx pounds what difference does it make how many pounds you can power lift. If it is your goal, for example, is to run a fast 5K, the progress you need to assess is your 5K time. YOUR progress is gauged by YOUR progress in YOUR chosen workouts. Unless you're competing against someone else.

    Or you can use the U.S.M.C. fitness test referred to above.
  • Scubdup
    Scubdup Posts: 104 Member
    edited January 2019
    Options
    pondee629 wrote: »
    Scubdup wrote: »
    pondee629 wrote: »
    (I'm trying to come up with some new benchmark activities I can use to gauge my own progress)

    FWIW, I gauge my own progress on how fast I'm running compared to last week, month, year; how much I'm squatting compared to the same time frames, benching, rowing, curling el. al. I don't see why you would need a special test to gauge your progress, it's staring at you each and every time you decrease time, increase distance/speed, increase weight/reps and all round just get better at what you're doing. Methinks you're looking for something to compare yourself to others. In my book, a fools errand.
    I'm not after "special tests" or to compare to others.

    As I said, I'm a bit bored of the existing benchmarks and would like some new ones.

    Again, YOUR progress is gauged by the progress you make in your chosen exercises. Why would you want to see how fast you swim if you don't swim. If it is not your goal to power lift xxx pounds what difference does it make how many pounds you can power lift. If it is your goal, for example, is to run a fast 5K, the progress you need to assess is your 5K time. YOUR progress is gauged by YOUR progress in YOUR chosen workouts. Unless you're competing against someone else.

    Or you can use the U.S.M.C. fitness test referred to above.
    Or I could ask for some other goals.

    Would that be OK?

    Help me choose some other exercises.
  • Cassandraw3
    Cassandraw3 Posts: 1,214 Member
    Options
    The Army is actually changing their fitness test to include activities that are more "functional" than just push ups, pull ups, and crunches. If you want to test overall fitness, I think it is important to test both strength movements (ex: deadlift, clean & jerk, bench) and cardio movements (ex: run, bike, row). Below is the current draft of the new Army fitness standards if anyone is curious:

    -Deadlift between 120 and 420 pounds, depending on the individual soldier. You must do three reps in five minutes.
    -Standing power throw. You’ll be required to toss a 10-pound medicine ball overhead and backward. You’ll have three minutes to make one practice throw and two for a grade. The longest distance is recorded.
    -Hand-release push-ups. You lower your chest to the floor and lift your hands off the ground between each rep. You’ll be required to do the most reps in three minutes.
    -Sprint-drag-carry. In four minutes, you will go 25 meters out and 25 meters back five times. Each iteration will include a different activity: sprint, drag a sled, run a lateral shuffle, carry two 40-pound kettle bells, then sprint again.
    -Leg tuck. You will be required to hang from a pull-up bar and with your body parallel, then pull knees to your elbows for as many reps as possible in two minutes.
    -Two-mile run on a track or a paved, level road, with a 20-minute maximum.
  • OldAssDude
    OldAssDude Posts: 1,436 Member
    Options
    I would have to go with the military fitness test. Particularly the Marine's test because they have to do pull ups.
  • pondee629
    pondee629 Posts: 2,469 Member
    Options
    "Or I could ask for some other goals.

    Would that be OK?

    Help me choose some other exercises."

    Sure, what is it you would like to do now? What would those other goals be? What are you doing now that you would like to change?
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Options
    Scubdup wrote: »
    pondee629 wrote: »
    Scubdup wrote: »
    pondee629 wrote: »
    (I'm trying to come up with some new benchmark activities I can use to gauge my own progress)

    FWIW, I gauge my own progress on how fast I'm running compared to last week, month, year; how much I'm squatting compared to the same time frames, benching, rowing, curling el. al. I don't see why you would need a special test to gauge your progress, it's staring at you each and every time you decrease time, increase distance/speed, increase weight/reps and all round just get better at what you're doing. Methinks you're looking for something to compare yourself to others. In my book, a fools errand.
    I'm not after "special tests" or to compare to others.

    As I said, I'm a bit bored of the existing benchmarks and would like some new ones.

    Again, YOUR progress is gauged by the progress you make in your chosen exercises. Why would you want to see how fast you swim if you don't swim. If it is not your goal to power lift xxx pounds what difference does it make how many pounds you can power lift. If it is your goal, for example, is to run a fast 5K, the progress you need to assess is your 5K time. YOUR progress is gauged by YOUR progress in YOUR chosen workouts. Unless you're competing against someone else.

    Or you can use the U.S.M.C. fitness test referred to above.
    Or I could ask for some other goals.

    Would that be OK?

    Help me choose some other exercises.

    do these:
    Cassandraw3 wrote: »


    -Deadlift between 120 and 420 pounds, depending on the individual soldier. You must do three reps in five minutes.
    -Standing power throw. You’ll be required to toss a 10-pound medicine ball overhead and backward. You’ll have three minutes to make one practice throw and two for a grade. The longest distance is recorded.
    -Hand-release push-ups. You lower your chest to the floor and lift your hands off the ground between each rep. You’ll be required to do the most reps in three minutes.
    -Sprint-drag-carry. In four minutes, you will go 25 meters out and 25 meters back five times. Each iteration will include a different activity: sprint, drag a sled, run a lateral shuffle, carry two 40-pound kettle bells, then sprint again.
    -Leg tuck. You will be required to hang from a pull-up bar and with your body parallel, then pull knees to your elbows for as many reps as possible in two minutes.
    -Two-mile run on a track or a paved, level road, with a 20-minute maximum.

Categories