Egyptian Collaborative Blog

- Hello once again, Today we finish the series of the home Fitness Tests with a test for your aerobic fitness… The Step Aerobics…

- This test is done by stepping on and off the 12-inch step (or any alternative) for 3 minutes and quickly beginning to measure your heart rate and check how much time it will take to return to your normal heart rate… You will have to use a metronome (if you don’t have one, check the links at the bottom for a link to an online one) and put it on 96 beats per minute, and you keep up the pace with it (with each beat you either get on the step with one of your legs and then when you get both on it, you begin getting down one by one too, and keep it on for 3 minutes)… At the end, sit on the step and count your heart rate (either from neck or wrist) for a minute…

YMCA

Ratings for Men, Based on Age

Ratings for Women, Based on Age

- If you’ve found that your rating is lower than average , or you just want to get above it, visit the Sparkpeople page to find ways of improvements, Have a Happier and Healthier life with better fitness levels Till next time…

Sources of Research/Links:-

Step Aerobics in Encyclopedia

Step Test

Online Metronome

The Adminstrator,

Hassan Elwy

- Hey again, Today I’ll be introducing the second easy home Fitness Test… The perfect measure for the abdominal strength and endurance… The Crunch…

Not to be mistaken for a sit-up, a crunch is a different story… Not really very different, A crunch just can be considered a safer alternative for the sit-up… The noticeable difference is that in a crunch your lower back mustn’t leave the ground… and just like the first test… The Crunch test must be done in one minute

American College of Sports Medicine

Ratings for Men, Based on Age

Ratings for Women, Based on Age

- If you’ve found that your rating is lower than good , or you just want to get above it, visit the Sparkpeople page to find ways of improvements, Have a Happier and Healthier life with better fitness levels

Sources of the Research:-

Crunch in the Encyclopedia

Crunch Test

The Adminstrator,

Hassan Elwy

- Did you ever wonder wether you are fit enough or not? and just wished there was some kind of machine that notifies you of your fitness level? While browing sparkpeople ( Yup, I’m a total addicted ), I’ve found an article just to inform you that there are 3 Tests to test your fitness easily at your home with no equipments whatsoever, and today I’ll talk about the first one…

- Push-ups… The official tracker and trainer for the muscular strength and endurance of many people (and official punishment way for others)

- There is an important unknown information about the push-ups, It has to be done in ONE minute interval

American College of Sports Medicine

Ratings for Men (Full Push-ups), based on Age

Ratings for Women (Modified -on the knees- Push-ups), based on Age

- If you’ve found that your rating is lower than average , or you just want to get above it, visit the Sparkpeople page to find ways of improvements, Have a Happier and Healthier life with better fitness levels

Sources of the Research:-

Push-ups in the Encyclopedia

Push-up Test

The Adminstrator,

Hassan Elwy