Wednesday, November 20, 2013

How fit are you?

If you are like me you may wonder from time to time, "Is this work out regimen really working?"

An easy way to test this is to do a  few Burpees. This exercise provides the short bursts the body needs to build endurance. See how many you can do before your lungs,. legs and core start burning. That number will help you determine your level of conditioning.


From a standing position
Squat down and place your hands on the floor
 Now shoot your legs straight behind you, as if you were about to perform a pushup or plank
Quickly  come back up and jump as high as you can with arms reaching overhead.
That's one
Now repeat


Get a stopwatch and time yourself. Perform as many burpees as you can in one minute.


You performed…

15 or fewer burpees = Uh... you are not so in shape.. sorry!
Around 25 = You are average!
Around 35 = Better!
45 or more = ROCK STAR!

Didn't score as well as you'd like on your burpee test? That is okay you have room for improvement.

Get a stopwatch and perform burpees as fast as you can for 20 seconds, and then rest 10 seconds. That's one interval. Repeat this process for eight total intervals, which should take four total minutes. If you want to perform these on the same day as a weight-training workout, do them afterward.

Week 1: Perform eight intervals in four minutes.

Week 2: Perform 16 in eight minutes.

Week 3: Now we'll change the length of the intervals. Perform burpees for 30 seconds and then rest 15. Continue for eight intervals in six minutes.

Week 4: Perform  the new intervals (16 intervals in 12 minutes).

Week 5: Take the burpee test and see how you've improved.

Bet you did better!

Have a fit day!

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