If you've been training hard but not sure whether you're getting fitter, you need to do a fitness test. But there are so many out there, which one is best? We take a look at 3 different fitness tests as a way to track your fitness.
The Astrand Treadmill VO2 Max Test
This test is fairly advanced and is good for people who are already fit and active and would like a quantitative assessment of their fitness that they can compare to others. This VO2 Max Test is a universal test, so you could have all your friends or club members do it and compare your results.
For this test, you will be jogging on a treadmill. Start with the treadmill at a gradient of 0% and a speed of 8km/h. After three minutes, increase the incline to 2.5% (keep the speed the same throughout the entire test). After another 2 minutes, increase the incline by another 2.5% and repeat every 2 minutes until you cannot run anymore. Write down the time you finish.
In order to get your results, input your time into the following equation:
(Time x 1.44) + 14.99
For example, say you are a 35 year-old male and you make it to 15 minutes and 15 seconds. That is 15.25 minutes, so you would calculate:
15.25 x 1.44 = 21.96
21.96 + 14.99 = 36.95
Therefore, your VO2 Max would be 36.95
To find out how your score stacks up, use the following charts:
So our example 35 year-old male who got a score of 36.95 is at a 'fair' level of fitness. He could follow a training regime for a number of weeks and then repeat the test to see in clear numbers if his fitness has increased or not.
This test is fairly advanced and is not suitable for pregnant women, those who cannot run, or those with health conditions.
Chair Sit Test
Dr Michael Mosley has been making waves recently with his BBC programme 'The Truth About Getting Fit'. In his programme, Dr Mosley showed one way you can easily test your fitness in the comfort of your own home and it's suitable for people of all ages. The test simply asks how long it takes you to sit down in a chair and get back up again 10 times. Men under 35 should be able to do it in under 10 seconds, with women under 35 aiming for under 12 seconds. Men aged 35-55 should be able to do it in 13 seconds with women aiming for 15, and people over 55 should be able to do it in under 19 seconds.
This is obviously a very broad and unspecific test, but if you live a sedentary lifestyle and are looking for somewhere to start, this is an easy test to give you an idea of where you stand.
Vertical Jump Test
Our final test is different yet again. This time, we are testing the power in the legs, which is another great way to test fitness. If you want to be fit all-round, you need to have strength, power, and stamina. The vertical jump test is very easy and you only need one thing: a measuring tape.
Stand next to a wall, and jump as high as you can while reaching upwards. Have a friend mark the wall where you managed to touch, and then measure the height. This is your score.
Why is it important to do fitness testing?
There are several reasons why you may want to do a fitness test. You may feel like you live a healthy lifestyle, but there is no way for you to know for sure until you do a fitness test. If you live a largely sedentary lifestyle, your health could be at risk, so doing a fitness test could help to determine whether you need to get more active.
For those who are already very active, doing a fitness test is a great way to see if your training and hard work is paying off and you are actually progressing. If you see that you are not, you will know to change up your exercise regime so that you do get fitter.
Of course, it always depends on your goals, so make sure you set some goals first before you embark upon a fitness journey.
The weather is certainly feeling colder, but that doesn't mean exercise has to move inside. Training outdoors has lots of great benefits. Sundried ambassador Heather Taylor gives us a list of the extra benefits you gain when exercising outside during winter.
It’s good for your mind and your body
A large study found that outdoor exercise is associated with increased energy and revitalisation, as well as decreased confusion, anger, depression and tension, when compared to exercising indoors. Outdoor participants also reported enjoying their workouts more and said they were more likely to repeat them than participants who trained inside.
It may make you feel better about yourself.
No need to feel self conscious outside, regular outdoor exercise has been proven to boost your self esteem.
Soak up the sunshine benefits (even in winter)
When the sun hits the skin, it creates vitamin D3 which is important for bone health and metabolic function. Extra exposure to sunlight during the day can also help you sleep better at night, improve immune function, and increase endorphin production.
You can burn more calories when you exercise outside
Resistance to the wind when running or cycling outdoors means you often burn more calories than if you were indoors and hills/uneven ground make your body work harder as it has to respond to the unknown.
So there's a few reasons to put on a few extra layers and keep moving. Why not take a look at Sundried's range of winter activewear to kit you out for the winter months? Such as compression base layers, hoodies, and long-sleeved training tops.
About the author: Heather Taylor is a personal trainer, triathlete, and Sundried triathlete.
Having little ones at home can leave you feeling like you don't have a spare second in the day. Between rushing to and from school and picking the little ones up from activities and trying to squeeze in daily errands too, it's no wonder that the average mother only gets 17 minutes of 'me time' each day. So how can you fit in exercise when you have no time? We give you all the tips you need along with with a working mom workout routine for you to try.
How can I find time to workout with kids?
Finding time to exercise as a working parent can feel almost impossible, but it doesn't have to be! Try some of our ideas and see if you can fit exercise into your busy day.
1. Get a training buddy
One of the best ways to stay motivated is to partner up. Whether it's a work colleague, your husband/wife, a friend, or a family member, working out together can make things more fun and interesting. Not only this, but if you have someone to be accountable to and someone who you will let down if you skip your session, you'll be more motivated to get that training session done!
2. Utilise playtime
When it's your child's playtime, get involved and burn some calories! If you have an energetic toddler, run around with them by playing adrenaline-fuelled games that involve running or chasing. If your children are a little older, find games where you can both get active, especially in the garden if it's summer time as there are lots of benefits to training outdoors.
3. Try dancing
Dancing is something that burns a lot of calories, will get you up and active, and can be very fun! If your children are very energetic, put on some music and dance away. This will not only help them burn off that extra energy and get you moving, it can be a great bonding experience.
4. Swap your car for walking or cycling
By combining your errands with exercise, you can make the time to get active without compromising any of your daily activities. Try walking or cycling to the shops instead of driving, or walking your children to school. It may be easier than you think to get around without your car!
5. Exercise before you start your day
By getting up 30 minutes earlier than usual, you could fit in an entire workout and start your day right. There are lots of workouts you can do in under 30 minutes, like this 5-minute punchbag workout, 10-minute tabata workout, or this 20-minute home workout. Even a short workout is better than no workout at all, and it'll energise you for a productive day. If you don't want to get up earlier than you already do, try this lunchtime HIIT workout instead.
How can a stay at home mum lose weight?
There are lots of tips and tricks to losing weight if you are a stay-at-home parent. Follow these dos and don'ts to make sure you're staying healthy while at home with the little ones.
1. Don't eat anything you wouldn't feed to your kids
There are lots of things you wouldn't feed to your children because the salt or sugar content it too high, so why feed them to yourself? A good rule of thumb to follow is that if you wouldn't give it to your child because of the ingredients, you should avoid it yourself too. Stick to whole foods and try to avoid anything overly processed or pre-packaged.
2. Don't snack mindlessly
If you find yourself in a rare moment of calm when your child is playing happily alone or watching a television show, it can be tempting to mindlessly eat food that you don't really need. Avoid temptation by not having snacks in the house, and stick to eating at set times.
3. Do make mealtime an occasion
If mealtime is an occasion to look froward to when you eat together with your kids, you'll be less likely to have an unstructured day. Try to have at least one meal a day together as a family where you sit at a table and focus on what you're eating, rather than grabbing whatever is nearby because you're so rushed off your feet. This might mean deliberately making time for it in your day, but it will be worth it ultimately.
4. Don't eat through stress
Being at home on your own with the kids all day can get pretty stressful. If tempers raise and tantrums ensue, make sure you're not reaching for food as comfort. Comfort eating is something that many of us do without realising and can be an almost impossible habit to break. As above, not having any temptation in the house will help with this and always count slowly to 10 before you eat a snack so that you're not eating it out of a stressed panic.
5. Do make food fun and creative by getting the children involved
Getting your kids to help in the kitchen is a fantastic way to bond and to help them develop vital skills for later in life. Let them get creative by coming up with new recipes and help them with the cooking. If you really want sweet treats, bake cookies or cupcakes together so that you really feel you've earned them and can have fun in the process.
Working mom workout routine
If you have kids at home or are pregnant, try this working mom home workout routine by Sundried ambassador Carly Newson.
We often go for the traditional approach to exercise and stick to the tried and tested methods. We jog, run, cycle, weight train and so on, but have you ever thought of trying something new?
Fitness crazes are something we are used to seeing come and go because people can’t help but invent new ways to do things. A lot of sports just modify themselves slightly and create a craze that sticks. Spinning, for example, has become a massive hit and a great way to keep fit.
So what else is there as an alternative for those who want to shape it up?
Hula hooping is a great way to get fit as it raises your heart rate, improves your cardiovascular performance, and will strengthen and tone your core, arms, legs, and back. If you'd like to know more about hula hooping, check out our ambassador Emma Barrett who does hula hooping full-time!
Pole fitness classes have gained a lot of popularity recently as a new way to get in shape. They are a fun and social way of getting fit as well as strong as it is very hard work! Pole fitness will improve your balance and coordination as well as your cardiovascular fitness and it's a great way to spend the evening with your friends. Pole fitness is suitable for both men and women.
If normal yoga isn't enough for you, then you may want to try aerial yoga. By supporting your body weight on an aerial sling, you will be able to achieve yoga poses and deep stretches in a more relaxed way. One of the primary features of using a yoga hammock is its ability to take pressure off the spine and joints as you practice stretches and positions with the support of the sling.
Ballet dancing is classically a great way to keep in shape but it takes a lot of discipline and a lifetime of practice. A ballet barre is a straight bar attached to the wall which ballerinas use to support them while they practice and hold demanding isometric movements. Isometric holds are exercises that you do while not moving (think of the plank.) A modern barre workout is one that has been adapted to suit modern gyms and uses weights and yoga poses to help you achieve a better posture and more toned physique.
Trampolining is another gym-based workout that is gaining a lot of popularity. Using mini-trampettes, these classes are high intensity and fast-paced meaning you are bound to work up a sweat! This is a fairly specialised workout so your local commercial gym may not offer it, but if you go on the look out you will be able to find a gym nearby that offers this type of class. Check out this video of a trampolining class in action!
Exercise is supposed to be enjoyable and it is worth exploring some alternatives whenever you can. The body gets used to the same type of training very quickly, so if you do the same thing at the gym every day you will stop noticing any changes in your fitness and physique.
Do you find yourself making excuses because of your age? Are there things you wish you could do but think they're best left to youngsters? Think again! Staying active and fit as you age is one of the most important things you can do. We're here with our top tips to maintain your fitness and stay healthy as you get older.
Do resistance training
It's still the biggest trend among fitness fanatics to do lots of heavy weight training, but lifting weights and doing resistance training has many more benefits than just bulking you up and giving you a great physique. It is scientifically proven that weight training increases your bone density which is important as you age to prevent natural deterioration in your bones and can help protect against age-related issues such as osteoporosis.
Not only this, having strong muscles around joints such as the knees can prevent these joints from failing so you're less likely to need a knee or hip replacement if you're regularly lifting weights. This doesn't mean you should be trying to out-lift everyone at the gym but doing regular, sensible resistance training will do the trick. Anything that adds resistance counts, so you don't have to hit the free weights area but can use the rowing machine, resistance machines, or lift weights if you'd like!
Forget the fads
Keto, paleo, whole30... there will always be fad diets around and people who claim that they lost drastic amounts of weight by following them. However, as you age your body needs extra care and won't bounce back so easily from an extreme diet. More so than ever, as you age you need to take it easy and if you're trying to lose weight you need to do it very slowly. Avoid fad diets which are very high in fat or that cut out entire food groups and instead stick to a natural, whole diet rich in lean protein, nuts and seeds, whole grains, and lots of fruit and vegetables.
While it may be true that these extreme diets do allow some people to lose weight, it is still a severe method and a lot of people end up gaining all the weight back anyway.
Stay 'all day active'
The best way to be active is to be 'all day active' which means walking or cycling instead of driving, making sure you don't sit for extended periods of time, and making a conscious effort to be active throughout the day instead of just for an hour or so of prescribed exercise.
If you adopt an active lifestyle you are far more likely to be healthy overall and to benefit from reduced lifestyle-related diseases such as diabetes and heart disease. If you work, try adding activity into your work day by going for a walk at lunch time and incorporating exercise into your commute. If you're already retired, make the most of easy at-home exercise such as gardening and walking the dog.
Know your limits
It's always important to listen to your body and this is true even more so as you get older. There are often stories in the news of people discovering a passion for marathon running at the age of 60 or CrossFitters who are in their 80s, so we know it's possible to be active as we age, but make sure you're careful.
At any age, it's important to listen to your body and stop training if you become injured. Never push through real pain and give your body plenty of time to rest and recover. If you weren't particularly active when you were younger, you will most likely find it tougher than someone who has been active all their life.
What are the best exercises for older people?
So if you're going to stay fit and active as you age, what exercises and workouts should you be doing? These are the best exercises for older people.
Yoga or Pilates
Yoga and Pilates have proven their effectiveness over thousands of years and are practised all over the world. Low intensity slow movements combined with tough holds and challenging positions will test your muscles and improve your fitness while being gentle on your joints and not over-exerting you. Be careful though, practices like hot yoga or Bikram can be very strenuous so perhaps stick with the gentler types, especially if you have conditions like high blood pressure.
Swimming is zero-impact and can strengthen your joints without putting any pressure on them. This is especially good if you are heavy or suffer from joint problems and/or conditions like arthritis. Swimming is a full-body workout and will exercise all of your muscle groups from top to toe. It is also a functional workout as your muscle groups have to work together to move (rather than isolated movements such as a bicep curl) which is better overall for your health and fitness.
As mentioned above, weight training is not just for young gym goers looking to pile on the muscle and impress their peers. Done with correct form and in moderation, weight training can increase your bone density and can protect your joints from deterioration. Not only this, our metabolisms slow naturally as we age but weight training increases the metabolism, so this will offset some of the natural side effects of ageing and help keep you in great shape.
Keeping it simple, brisk walking is an easy and free way to stay fit and active as you age. Walking at a fairly fast pace can burn anything from 60 to 100 calories per mile. Walking is easy on the joints and getting out into the fresh air is great for not only your physical health but your mental health too. Pair this with making it social by walking with friends, making it practical by walking to the shops or appointments, or making it fun by walking the dog and you've got a great easy way to get fit without feeling like you're even trying!