Fitness For Everyone

THE HOOD FITNESS Challenge is part of National Fitness Day, which will take place on Wednesday 21st September. Together with David Lloyd and Nuffield Health, the event will raise awareness of the importance of physical activity and how it will help the whole UK lead healthier lifestyles.

Community activity events are not a new concept, and the Hood Fitness Challenge was proof of how the fittest can inspire others to take action. The competitors pushed themselves to their limit because they worked out with people they thought were fitter than them.

A published study of the Köhler Effect in the Journal of Sport and Physiology proved that getting people to do the plank exercise with a partner or alone, when the partner's effort was better, motivated the other participant to push themselves more than they usually would. It illustrated how working out with someone fitter than yourself can push your efforts up by 24%. One study found that 95 percent of people who embarked on a weight-loss program with friends successfully achieved their goal.

The Format

There are 6 exercise disciplines…

Cycling

Rowing

Treadmill

Push-ups

Sit-ups

Squats

…with five age groups:
20 – 29 Years
30 – 39 Years
40 – 49 Years
50 – 59 Years
60+ Years

The 1-Minute Challenge

It is brutally simple: to see how many repetitions you can do in one minute to record the maximum number – an assessment of your anaerobic power.

Press-ups are excellent exercises since they engage your entire body, require no equipment, and can be performed rapidly anywhere and at any time. Above and beyond other bodyweight workouts, press-ups were revealed to be one of the most vital indicators of your risk of heart disease in a recent US study, in which 1,100 firefighters participated over ten years. Although the exact mechanics are unknown, press-ups appear to be particularly well-suited to working out your cardiovascular system.

Science says that, over a three month period, as little as one minute of intensive exercise could have the same health benefits for the heart, respiratory fitness and muscles as 45 minutes of more typical continuous exercise.

We can all do more 

ACCORDING TO NEW research, a few relatively short bursts of intense exercise can deliver many of the health and fitness benefits of hours of conventional training.

In addition to press-ups, the squat is an essential workout. Squats are an excellent approach to increasing strength and balance. They target a variety of muscle groups, including your calves and quadriceps and your abdominals and glutes.

The absolute beauty of Hood fitness for adults and children is its simplicity. Six simple exercises turn fitness from extrinsic to intrinsic motivation for life and build self-confidence that promotes wellbeing. The goal to exercise is challenging, yet it is achievable, helping  young people understand how to develop and thrive in life.

Push-ups & Squat Meta-Age Challenge

PUSH UPS and SQUATS are like an entire workout with just the weight of your own body. They are compound exercises that work multiple muscle groups simultaneously, perfect for building strength and endurance.

The Challenge is to do push-up and squats every day for 21 days, submit a daily story on Instagram, and tag meta­_age_ official.

There is no such thing as a “perfect” squat or push-up. When doing a squat, listen to what your body tells you so you can adapt to meet your unique needs. Full push-ups can be challenging; kneeling or wall push-ups are an effective adjustment. Aim to do ten of each exercise – then build from there.

Recommended Targets

Here are some average targets for each age group:

Mens: Push-Up Test

Age
Target
20-29
47
30-39
41
40-49
34
50-59
31
60-69
30
70+
8 - 10

Womens: Push-Up Test

Age
Target
20-29
32
30-39
28
40-49
20
50-59
16
60-69
12
70+
3 - 5

Mens: Sit-Up Test

Age
Target
20-29
49
30-39
41
40-49
35
50-59
31
60-65
28

Womens: Sit-Up Test

Age
Target
20-29
39
30-39
33
40-49
27
50-59
24
60-65
23

Mens: Squat Test

Age
Target
20-29
34
30-39
32
40-49
29
50-59
26
60-69
23
70+
10 - 15

Womens: Squat Test

Age
Target
20-29
29
30-39
26
40-49
23
50-59
20
60-69
20
70+
5 - 10

Midlife Excellence

1

What's your resting heart rate?

The heart is the only muscle in your body required to work around the clock. And your heart rate is a straightforward measure of fitness.

2

Can you blow out a match held six inches from your mouth?

The Snider Test is a crude way of testing lung function - if you can't blow out that match, you should seek medical advice.

3

String Test?

The height to weight ratio (keeping your waist circumference to less than half your height) is a useful predictor of high blood pressure, diabetes, and cardiovascular events like heart attacks and strokes.

4

Step Test?

The Step Test measures a person's aerobic fitness. Participants step up and down, on and off, an aerobics-type step for THREE minutes to increase heart rate and to evaluate the heart's recovery rate during the minute immediately following the step test exercise.

5

How long can you hold a plank position?

The plank is an excellent indication of core strength, which plays a vital role in your posture.

6

How long can you stand on one leg with your eyes closed?

The single-leg balance test will very quickly indicate the quality of your proprioception. – with your eyes shut, you can tell where your body is in space.

7

Flexibility?

The sit and reach test measures the flexibility of your hamstrings, hips, and lower back. It is a good indication of your overall suppleness.

8

How good is your posture?

Posture is about the balance of your body. Exercise that will help bring your hip muscles into balance teaches left and right to do the same amount of work.

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Even for a SUPER-A, staying motivated to exercise can be challenging physically and psychologically. So please sign-up to my newsletter for my latest blogs, workshops and retreats.
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