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How fit are you? See how you measure up
Muscular strength and endurance: Situp test
Flexibility: Sit-and-reach test
Monitor your progress
Content
Gather your tools
Aerobic fitness: Heart rate at rest
Aerobic fitness: Target heart rate zone
Aerobic fitness: Running or jogging test
Muscular strength and endurance: Pushup test
Body composition: Waist circumference
Body composition: Body mass index
Stay active
Keep track of your progress
Flexibility: Sit-and-reach test
Monitor your progress
Content
Gather your tools
Aerobic fitness: Heart rate at rest
Aerobic fitness: Target heart rate zone
Aerobic fitness: Running or jogging test
Muscular strength and endurance: Pushup test
Body composition: Waist circumference
Body composition: Body mass index
Stay active
Keep track of your progress
Aerobic fitness: Running or jogging test
Another way to test your aerobic fitness is to time yourself on a 1.5-mile (2.4-kilometer) run or jog. The following times show a good fitness level based on age and sex. A lower time most often means better aerobic fitness. A higher time suggests a need to do better.
| Age | Women: Time in minutes | Men: Time in minutes |
|---|---|---|
| 25 | 13 | 11 |
| 35 | 13.5 | 11.5 |
| 45 | 14 | 12 |
| 55 | 16 | 13 |
| 65 | 17.5 | 14 |
