Tests can measure progress

     By Kim Springer
     View columnist
      When it comes to fitness, most people look for some type of measurement that shows how well they are doing.
      Fitness testing is just one way to judge progress and it will tell you if your workout needs a pick-me-up. Once you have some baseline numbers, it's easy to record your progress.
      The resting heart rate has long been a standard measurement for judging physical fitness. The theory is that the stronger the heart, the more blood can be pumped with each beat and, therefore, it doesn't have to beat as often.
      A difference of just five beats a minute shows a real increase in the strength and efficiency, not just of your heart but of your entire cardiovascular system.
      In order to get a true resting heart rate, you should take your pulse first thing in the morning before getting out of bed. The pulse can be found at the carotid artery that runs up the side of the neck. Gently rest two fingers on the artery until you feel the pulse.
      To get the best results, take a full minute count instead of the standard 10-second count. If your count is less than 50 beats per minute then you are a true athlete. A count of 50-60 beats indicates you are fit, 60-75 is the norm for the average individual and 76 beats or more means you need to get busy and get fit.
      Exercise intensity is also a key component for those trying to get fit; being active is not enough if your goal is to increase your fitness.
      Individuals need to challenge their bodies by working at higher intensities along with bouts of moderate, sustained exercise. When increasing the intensity of your workout, you will find that you cannot last as long.
      If you normally walk for 60 minutes and increase the intensity, the walk will probably last only 30 to 40 minutes. The benefit is that you burn the same amount of calories in each of these sessions but the more intense workout gives you longer lasting benefits.
      Let's say a heart-rate training zone of 75 percent or more is considered high intensity. Performing a workout in this zone three or more times a week would classify you as an athlete. Twice a week is the norm for a fit individual, once is average and zero intense workouts leaves room for improvement.
      Alternating medium- and high-intensity workouts is the best way to improve without over-training.
      The one-mile walk test is another way to easily test your current fitness. This test not only judges your aerobic strength, but also your endurance and your fast-walking techniques.
      Testing yourself once a month is a good way to judge your progression and aerobic fitness. The walk test is best conducted on an outside track but can be done on a treadmill as well. Allow yourself a warm-up before starting the test.
      This result table is taken from the Rockport Fitness Walking Test. For ages 20-29, athlete is 13 minutes, 30 seconds or less; fit is 13:31-15:00; average is 15:01-17:00; and needs work is more than 17 minutes.
      For ages 30-39, 14 minutes or less is super athlete; 14:01-16:00 is fit; 16:01-18:00 is average; and more than 18 minutes needs improvement. For ages 40 and older; 14:30 or less is considered super athlete; 14:31-17:59 is fit; 18:00-19:00 is average; and more than 19 minutes needs improvement.
      In order to improve your walking time, focus on quick, efficient steps. Add intervals of short bursts of fast-paced walking to your normal workout. Make sure you have good, tall posture. Finally, swing your arms, bent at 90 degrees, forward and walk by pushing off with your toes.
      Of course, the best way to judge how well you are doing with your exercise program is how you feel. These three tests are just a few ways that you can monitor your own progress.
     
     Kim Springer and her husband, Mike, are certified by ACE, NASM and ACSM as personal trainers. They can be reached at 233-9442, by fax at 233-9446 or by e-mail at springtrain@ netscape.net.