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Fitness test

Fitness test

Fitness tests have amazed many athletes. You ride your bike almost every day or run away from everyone when you jog doesn’t mean you’re the best performer on a fitness test. Many endurance athletes lack strength and mobility. Strength athletes, who consider themselves particularly fit because of their six-pack and taut biceps, often lack stamina. The following chapters tell you how to test your fitness and get fitter.

Check your fitness!

A fitness test reveals how to fit you are. Strength, endurance, flexibility, and physical agility are all examined. The most meaningful and individual test is the fitness check at the doctor, and not only sports physicians but also some general practitioners offer this test. There are also many fitness tests circulating on the internet. These offer an excellent orientation to assess yourself. If you have health concerns and want your fitness checked or your suitability for a high-intensity sport checked, you should see a doctor.

Fitness test: what is measured?

The following values ​​are measured in a medical fitness test:

To ensure that you have a healthy heart, a stress ECG is of great importance. Lactate values ​​are of particular interest to ambitious athletes. Lung and respiratory volume also provide information about your endurance level. The body fat percentage is often used to assess the state of fitness. The movement analysis provides information about possible leg or hip misalignments.

fitness test

How to test your fitness

Many fitness fans are into numbers. Numbers tell you how to fit you are, whether too fat or too thin. But many personal factors such as age, gender, disposition, illnesses, allergies, etc., are included in the fitness assessment. Who can only determine precise information with a medical history and medical measurement methods? Don’t try to force anything. If you fail an exercise on a fitness test, don’t worry. Then, you have a goal in mind that you can slowly work.


You should be able to stand on one leg for a minute, and one to five contacts with the raised leg is okay. Run sideways by putting one leg in front of and behind the other leg, and practice this movement if you are in danger of tripping.


You don’t have to worry if you can tie your shoes in a relaxed crouch and sit cross-legged. Can you touch the floor with your hands when your legs are straight? No? Then you should start with light stretches for your back and hamstrings.


If you are under 45, you should be able to do 15 to 20 push-ups for a man and 10 to 15 for a woman. You are good at ten to 15 or five to ten if you are older. Lie on your back, raise your legs at right angles, and raise your torso slightly off the floor. You have strong abs. If you can hold the position for 30 seconds, lie on your stomach and lift your arms and legs off the floor, and you can hold this position for more than 30 seconds.


You should work on your stamina if you get out of breath climbing stairs and can’t run for ten minutes at a time. You don’t have to worry as much if you can easily jog for half an hour. Or, when you cycle up a mountain, your pulse quickly calms down again.

How is BMI calculated, and what does it say?

When it comes to body weight, the term body mass index is used repeatedly. The BMI parameter gives a rough estimate of body weight about height. Build, fat, and muscle percentage are not taken into account. However, the last two values ​​, in particular, are crucial when assessing the state of health.

BMI calculate

The body fat percentage is more important to determine the fitness level. There are various methods for measuring this. Measurement with the caliper, a pair of pliers for measuring the thickness of the skin folds, is widespread and easy to carry out. There are also chemical processes and measurement methods using radiation. Measurement using a body fat scale is also frequently used.

The following tables provide an overview of the typical values ​​for body fat percentage

Body fat percentage

How do I get fitter?

To reduce your body fat percentageyou need to lose body fat and build muscle mass. Choose an endurance sport that you enjoy and do it three times a week. It can be cycling, swimming, jogging, walking, aerobics, or similar. It strengthens your cardiovascular system and burns a lot of calories. The more muscle mass you have, the higher your overall turnover. Activate your muscles as often as possible. Take the stairs instead of the elevator and cover distances on foot or by bike. If you are underweight, make sure you consume additional calories from healthy fats and carbohydrates, such as those found in nuts or avocados.

To improve your stamina, also choose one of the sports mentioned. Jogging is best, walking if you are overweight. 

Start strength training to strengthen your muscles. Posture is more upright, more minor discomfort, and performing everyday tasks is easier when you have a well-developed muscular corset. If your muscles, tendons, and ligaments are flexible simultaneously, there is less tension and shortening. Both strength and flexibility are easier to build up when you’re young. Stretching and strengthening exercises should be heeded early on and carried out after endurance training or alternation with it.

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