How to Assess Fitness at Home

Assessing your fitness at home is a practical and effective way to monitor your health and training progress. Here are some methods and tests that you can perform without leaving your home, using basic equipment or even just your body weight.

1. Body Mass Index (BMI)

BMI is a simple measurement that uses your weight and height to determine whether you are within a healthy weight range. The formula is:

$\text{IMC} = \frac{\text{Peso (kg)}}$ {\text{Height (m)}^2}

Classification:

• Underweight: BMI < 18.5
• Normal weight: BMI 18.5–24.9
• Overweight: BMI 25–29.9
• Obesity: BMI > 30

For more information on how to calculate and interpret your BMI, see our in-depth article on BMI and health .

2. Body Measurements

Taking body measurements helps monitor changes in body composition. Measure the following areas:

• Waist circumference: indicator of abdominal fat.
• Hip circumference.
• Chest circumference.
• Circumference of arms and legs.

Our online consulting service can help you interpret these measurements and adjust your training plan. Learn more at Online Consulting .

3. Flexibility Test

Flexibility is an important component of fitness. The sit and reach test is a simple method for measuring hamstring and lower back flexibility.

How to do it:

1. Sit on the floor with your legs stretched out in front of you.
2. Extend your arms and try to reach your toes.
3. Measure the distance achieved (touching feet, passing or remaining distance).

Check out our video tutorial on stretching and flexibility in the workout videos section of Home Workout .

4. Muscle Strength Test

Push-ups:

1. Lie on your stomach and place your hands on the floor shoulder-width apart.
2. Push your body up until your arms are fully extended.
3. Count how many push-ups you can do without stopping.

Squats:

1. Stand with your feet shoulder-width apart.
2. Squat down until your thighs are parallel to the floor.
3. Count how many squats you can do in one minute.

To maximize your results, consider purchasing our workout equipment available in the online store .

5. Cardiovascular Endurance Test

The Cooper test is a good indicator of cardiovascular endurance.

How to do it:

1. Warm up for 5-10 minutes.
2. Run or walk as far as you can in 12 minutes.
3. Measure the distance traveled.

Classification (for race):

• Excellent: > 2.7 km
• Good: 2.4–2.7 km
• Medium: 1.8–2.4 km
• Below average: < 1.8 km

We have several articles on how to improve cardiovascular endurance in our workout tips section. See more at Workout Tips .

6. Muscular Endurance Test

Board:

1. Lie on your stomach and raise your body, supporting yourself on your forearms and the tips of your feet.
2. Keep your body straight and time how long you can hold the position.

7. Resting Heart Rate

Resting heart rate is an indicator of cardiovascular health. To measure it:

1. Sit and relax for 5 minutes.
2. Place two fingers on your wrist or neck and count your heartbeats for 60 seconds.

Classification:

• Athlete: 40-60 bpm
• Good: 60-80 bpm
• Medium: 80-100 bpm
• Above average: > 100 bpm

For a more in-depth analysis, use our heart rate monitors available in the online store .

8. Body Composition Analysis

If you have access to a bioimpedance meter, you can use it to get a detailed analysis of your body composition, including your body fat percentage, muscle mass, and bone mass.

Conclusion

Performing these tests regularly can help you monitor your fitness and adjust your training program as needed. Remember to record your results and monitor changes over time. Staying aware of your physical health is crucial to achieving your fitness and wellness goals.

Service Suggestion

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