Standardised exercise tests provide an objective measure of physical conditioning. For newcomers to exercise, they highlight the areas of exercise one should target for improvement. For those who exercise regularly, an annual exercise test helps keep track of one's progress regardless of changing age, weight and waist size.
Which test is appropriate for the average Indian? There are several benchmarks of physical fitness, but none has been designed by or for Indians. However, there are several internationally recognised tests for adults, and the American version — “The President's Challenge Adult Physical Fitness Test” may be most suitable for Indian adults.
Who can undergo this test? The test is appropriate for all healthy, non-pregnant adults above the age of 18. Those with a history of cardiac problems, hypertension, and musculoskeletal disease or lung ailments should consult a physician first before undergoing exercise tests. Pregnant women should not take exercise tests except under medical supervision.
What does the President's Challenge Test measure?
The test looks at aerobic fitness, muscular strength and flexibility, and evaluates the results in terms of one's age, gender, weight, and waist size.
Aerobic fitness : Walk for 1 mile and enter the walk time and heart rate after completing the walk. Alternatively, enter the time it takes to complete a 1.5-mile run.
Muscular strength : Enter the number of half sit-ups you completed in 1 minute. This part of the test measures lower body strength. Also, enter the number of push-ups you completed in 1 minute to measure upper body strength.
Flexibility test : Enter in inches the length you can Sit-and-Reach.
How and where can I do this test and obtain the results? First, go to http://www.adultfitnesstest.org/adultFitnessTestLanding.aspx and read the instructions for the test. You can take the test in a gym or in a park, alone or, preferably, under adult supervision.
After completing the test, go online and enter the results on the adult fitness test website, including your age, weight, waist size, height and gender. Don't worry about having to choose an American state as your location to complete the form.
Just pick any darned state that catches your fancy- the results will be valid enough for you.
Most Indians will have much to think about after reading their results on this test.
Solution : Get into a programme of diet and exercise and aim to do better the next year.
