b Restart or interim check: If you want to find out what your body can do, you need a uniform test procedure for checking. No problem! We have a simple check for you.
After these 4 simple exercises you will know what level your fitness is. It only takes 10 minutes. The results will show you what fitness level you are at in the respective category. And beyond that, we’ll tell you how you can get (still) fitter. And if you want to increase your fitness in just 8 weeks – without tools: With our highly effective bodyweight plan you train yourself to be athletic and slim.
What does it actually mean to be “fit”?
There is no fixed definition for it. In any case, fitness or sportiness does not mean being as slim as possible, conforming to a certain aesthetic ideal or having particularly large or easily visible muscles.
Much more important for your actual fitness is that your muscles work well and efficiently together to master movements or athletic challenges without much difficulty. That can be a flight of stairs to the 6th floor, a jogging lap or a little workout. Important: Fitness never just means strength, but always the interplay of strength, endurance, coordination, flexibility and speed.
How do I test my fitness?
To do this, we provide you with a simple and relatively efficient procedure below. However, if you want exact scientific results, you should have a performance diagnosis carried out by an appropriate professional provider. However, this costs money and time and may not be necessary for your needs at the moment. If you just want to know roughly where you stand on a scale from “totally unfit” to “super fit”, our 4 exercises are completely sufficient.
1. Test your strength endurance
You actually feel physically relatively fit and sporty, but even climbing the stairs after your lunch break is a huge drain on your stamina and lungs? Then it’s time to do this simple step-up test. Because after you have completed the 3-minute challenge, your pulse provides information about how efficiently your body uses oxygen and how long you will need for regeneration afterwards.
Test: Stand in front of an elevation (step, curb, park bench, plyobox or similar) and place your right foot on it. Set a timer for 3 minutes and start exercising.
To do this, you also place your left foot on the elevation. As soon as the foot is up, you immediately put your right foot back on the ground. Then bring your left foot down as well and repeat this interplay for the full 180 seconds as quickly and cleanly as you can.
If the signal of the elapsed timer sounds, you stop the exercise and measure your pulse immediately. It doesn’t matter whether it’s on the neck or near the wrist – the only important thing for classification in the table is that you count the heartbeats for 60 seconds.
Our tip: A smartwatch like this is great for measuring your heart rate.
This is how you get better
A 6-week HIIT (High Intensity Interval Training) program is the way to better performance. The following procedure: You go on a treadmill or a running track three times a week – 4 minutes per lap at the speed of a fast endurance run. When you have completed 240 seconds, you pause for 3 minutes before the next run is due. A total of 4 runs per unit are waiting for you here. Watch out: these are the most common mistakes in HIIT training.
2. Test upper body strength
Exercise: rowing on the sling trainer
Ah, you thought pushups are coming? According to the motto “the queen of upper body exercises”? Nope. Pushups are one of the most efficient exercises, but our strength test targets one of the weakest muscle groups in women – the back. Good posture, healthy shoulder muscles and the ability to pull cleanly are also important. So: on the ropes, show your strength!
Test: Lie on your back under a sling trainer attached to the ceiling. The handles hang about so high that you just miss them with your arms stretched upwards.
Grab the handles, making sure your palms are facing each other. Lift your torso off the floor and keep your arms straight. Your body is straight from head to toe. Bring your elbows down along the sides of your body to pull your chest toward the handles. Hold back briefly. Do as many reps as possible.
Our tip: With a sling trainer like this one, you are well equipped at home.
This is how you get better
The way to more performance now includes: For every push exercise (bench press, push-ups) that has been part of your training plan so far, you now also perform 2 pull exercises (pull-ups with support, one-armed row). In this way you can optimize the strength of the back of your upper body in record time without neglecting the front part. And: Here we show 6 effective exercises with the sling trainer.
3. Test your agility
Exercise: hip flexor stretch
Briefly pause reading and try to touch the tips of your toes with your fingers while standing. Well, just reached your knees? Terrifying, isn’t it? Welcome to the average! Unfortunately, many women all too often neglect the topic of mobility. The best thing to do is to complete the following test, classify the result and set off straight away for more performance.
Test: Lean your back against a wall. When standing upright, bend your right knee in front of your body and hold it tightly with your hands. Pull your knee towards your chest as far as you can. Now you release your hands from your knees and bring them back to the wall so that you can support yourself with your palms. From now on the time is running – keep the knee in this position as long as possible. As soon as the leg drops, you stop the time and compare your value in the evaluation below.
This is how you get better
The way to better performance must focus on stretching sessions. Not even 5 minutes before and 5 minutes after your workout, this should be part of your daily routine. Starting tomorrow, you will do the above exercise three times on each side just before brushing your teeth – and always as long as you can keep your stance clean. The same procedure in the evening. The great thing is that you can already achieve success after a week!
4. Test your leg muscle strength
Exercise: one-legged hip lift
Your lower half is made up of a number of muscles – divided into large muscle groups, the thighs, calves and buttocks are responsible. The bottom in particular is one of the most important muscles in the whole body. He is, so to speak, the team captain for all strength exercises for the lower body in terms of stability and strength – extremely important, because you perform the following test on one leg. Cheating is impossible.
Test: Lean back against the long side of a weight bench. Bend your legs and place your feet hip-width apart. The elbows are on the bench, the arms are stretched outwards, the palms of the hands are facing the floor.
Now lift your pelvis, loosen your right foot from the floor and bend your knee at a roughly right angle. Put pressure on your left foot, push your hips up until your body is straight from your knees to your shoulders. Lower the hips and repeat as often as possible. As soon as the movements become unclean, the test ends. Then change sides.
Our tip: The high-quality weight bench from Women’s Health Power is the ideal base for various exercises.
This is how you get better
Your way to better performance consists of 3 exercises: hip lifts on the weight bench, squats and deadlifts. These classics are part of your workout 3 days a week. Requirement: There are 3 sets of 12 repetitions per exercise. 60 seconds break in sentences, 90 seconds break in practice. Always choose the weight so that you can just manage the last repetition cleanly.
Our 4 tests tell you exactly how fit you really are and what you should work on. Now you finally know where your strengths and weaknesses lie. Do you want to get fitter? Then work exactly on these points!