Daily Challenge #3--Aerobic Capacity

Today you are going to test your aerobic capacity by either walking a mile or running 1.5 miles. If you are new to exercise stick to the 1-mile walk. If you exercise regularly 3-5x week, give the 1.5 mile run a try.

Remember...the results of the test are to give you a starting point and a goal to work towards. Don't be discouraged by low test results. You can retest in a month or so after regularly exercising to see if you have improved.

1 Mile Walk Test

In order to complete the one-mile walk test, you need to be able to take your pulse. Your pulse can be found on the inside of your wrist just at the base of your thumb.

Equipment/Test Setting

You will walk one mile as fast as you can, and take your heart rate immediately at the end of the test.

Take your heart rate by counting the beats for 10 seconds and times that number by 6.

If you do this test on a treadmill no holding onto the handrails!!! That would be called cheating.

After finishing the test do a cool-down lap.

Check your results here-

http://www.adultfitnesstest.org/dataEntry.aspx

1.5 Mile Run Test-

Same idea applies. Run as fast as you can for 1.5 miles. You won't have to take your heart rate for this one. Just keep track of your time.

Make sure to cool-down.

Check your results here-
http://www.adultfitnesstest.org/dataEntry.aspx


Let me know how it goes!

Daily Challenge #2

Put your tummy to the test...sit-ups as fast as you can, as many as you can for 1 minute.

Find a partner.

Have them hold your feet. Or anchor your feet against a wall if you can't get somone to help you out. (See Pic.)

Cross your arms over your chest. Keep your arms in tight the whole time. (See Pic)

Do a full sit-up. As many as you can for 1 minute.

Keep a record of your number.

See how you measure up by clicking here.

Make a goal to do more the next time you test.

Good Luck!