Test Your Fitness

Test Your Fitness

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 Challenge

I DO 60 Push-ups and 60 squats 2-3 times a week before bed to help me burn excess energy and get a night of restful sleep and burn more calories.

There are many exercises you can pair with push-ups to make a superset-based workout that will make you strong and ripped. I choose a superset of push-ups and squats because it is a great way to work out the whole body and burn a lot of calories.

Push-ups are great exercises because they use your whole body, don't require any special tools, and can be done quickly and anywhere, at any time.

Squats are a great way to build strength and improve balance. They work a lot of different muscle groups, such as your calves, quadriceps, abs, and glutes.

They are both functional movements, which means they help you get stronger and less likely to get hurt so you can do your everyday tasks. See what you should be able to do at your age in the charts below.

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
60-65
30

Womens: Push-Up Test

Age
Target
20-29
32
30-39
28
40-49
20
50-59
16
60-65
12

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
60-65
23

Womens: Squat Test

Age
Target
20-29
29
30-39
26
40-49
23
50-59
20
60-65
17
‘Everyone wants to be a Super-A; otherwise, what is the point in exercising?’
Wayne Lèal

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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.

Subscribe to the FREE Wayne Lèal Newsletter

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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