Losing weight is hard… Watching the scale barely budge week after week when you KNOW you’re eating well and working out hard really sucks and is very discouraging. For me it feels like a watched pot that never boils. But guess what? While you’re working out and eating well, there are lots of changes going on in your body at the cellular level – changes that the scale just isn’t capable of capturing. For that reason I like to gauge my progress with other tests and tools – things that gauge changes in my PHYSICAL FITNESS – not just aesthetics. I’m a strong believer in eating well and being active for OVERALL HEALTH – not just for the way my clothes fit, or how I look in a bikini.
In my opinion, overall health is a combination of:
- cardiovascular endurance,
- flexibility,
- strength, and
- balance.
Keeping in mind the 4 things above that contribute to overall health, here are 4ways to measure progress:
1. VO2 Max Test (cardiovascular endurance):
VO2 Max is a measure of how efficiently your body can deliver oxygen to your working muscles during exercise which reflects how physically fit you are.To estimate your VO2 Max, you can do a 15 minute run test, designed by Bruno Balke. This test is one of many field tests designed to measure aerobic fitness. This test has a formula to predict VO2max from the run distance.
- aim: a running test to measure aerobic fitness (the ability of the body to utilize oxygen to power it while running).
- equipment required: flat oval or running track, marking cones, recording sheets, stop watch.
- procedure: Place markers at set intervals around the track to aid in measuring the completed distance, then run for 15 minutes, and then record the distance covered. Walking is allowed, though you should push yourself as hard as you can.
- scoring: The original formula by Balke: VO2 = 6.5 + 12.5 x kilometers covered
2. Sit & Reach Test (flexibility) :
Low back flexibility is very important because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain. The sit and reach test is a common measure of flexibility that specifically measures the flexibility of the lower back and hamstring muscles.
- instructions: go for a jog and do some stretching. Remove your shoes and sit on a flat surface, legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step (if there is no step, just any flat surface will do). Place the ruler on the ground between your legs or on the top of the step. Place one hand on top of the other, then reach slowly forward. At the point of your greatest reach, hold for a couple of seconds, and measure how far you have reached. If you have trouble straightening you legs, get a friend to help by holding the knees down flush with the ground. See also video demonstrations of the Sit and Reach Test.
- measurement: Mark or take note of your best score, take a measure in cm or inches beyond the base of your foot, or you did not reach your toes, measure how far before the feet you were (a negative measurement score).
- how did you do? Compare your results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test is modified at all. Don’t worry too much about how you rate – just try and improve your own score.
| cm | inches | cm | inches | |
|---|---|---|---|---|
| > +10.5 | > +11.5 | |||
| +6.5 to +10.5 | +8.0 to +11.5 | |||
| +2.5 to +6.0 | +4.5 to +7.5 | |||
| 0 to +2.0 | +0.5 to +4.0 | |||
| -3.0 to -0.5 | -2.5 to 0 | |||
| -7.5 to -3.5 | -6.0 to -3.0 | |||
| -8.0 | < -6.0 | |||
3. Push Up Test (strength):
- how many can you do? Men should use the standard “military style” push up position with only the hands and the toes touching the floor. Women have the additional option of using the “bent knee” position. To do this, kneel on the floor, hands on either side of the chest and keep your back straight. Do as many push ups as possible until exhaustion. Count the total number of push ups performed.
- how did you do? Compare your results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test is modified at all. Don’t worry too much about how you rate – just try and improve your own score.
Push Up Test (Men)
Age 17-19 20-29 30-39 40-49 50-59 60-65 Excellent > 56 > 47 > 41 > 34 > 31 > 30 Good 47-56 39-47 34-41 28-34 25-31 24-30 Above average 35-46 30-39 25-33 21-28 18-24 17-23 Average 19-34 17-29 13-24 11-20 9-17 6-16 Below average 11-18 10-16 8-12 6-10 5-8 3-5 Poor 4-10 4-9 2-7 1-5 1-4 1-2 Very Poor < 4 < 4 < 2 0 0 0 Push Up Test (Women) Age 17-19 20-29 30-39 40-49 50-59 60-65 Excellent > 35 > 36 > 37 > 31 > 25 > 23 Good 27-35 30-36 30-37 25-31 21-25 19-23 Above Average 21-27 23-29 22-30 18-24 15-20 13-18 Average 11-20 12-22 10-21 8-17 7-14 5-12 Below average 6-10 7-11 5-9 4-7 3-6 2-4 Poor 2-5 2-6 1-4 1-3 1-2 1 Very Poor 0-1 0-1 0 0 0 0 * Source: adapted from Golding, et al. (1986). The Y’s way to physical fitness (3rd ed.)
4. Standing Balance Test:
Did you know that Dr. Oz believes that falls are the leading cause of accidental deaths in America? Why do people fall? The simple answer is because they lose their balance. As we age, our kinesthetic awareness decreases, but we can maintain a lot of that by remaining active.
- how to test: stand on one leg for as long as possible. Practice balancing a few times before starting the test. Then time how long the elevated foot stays off of the ground or until you hop or otherwise lose your balance position. The best of three attempts is recorded. Repeat the test on the other leg.
- scoring: time the total length of time you can stay in the balance position. Strive to stand longer every week.