Good physical fitness performance

In life, we always mention physical fitness. In fact, if your physical fitness is good, the probability of getting sick is relatively small. So when it comes to the manifestation of physical fitness, it is reflected in diseases. If your physical fitness is poor, you are likely to catch colds, fevers, flu and other diseases. However, if your physical fitness is poor, you can also improve it through sports and diet.

Self-Assessment

How to measure your heart rate yourself

Military physical fitness training method: run up to four floors in one breath, and then measure your heart rate. Evaluation criteria: If you can run up to four floors in one breath without feeling any effort or being out of breath, it proves that you have good physical fitness. Those with a heart rate between 100 and 130 beats per minute have a very good physique. Those with a heart rate between 130 and 140 beats per minute have an average physique. Those with a heart rate of more than 150 beats per minute have poor physical fitness and should pay attention to strengthening their exercise.

How to test your endurance

Standing on the same step, step up two steps with your right foot, then step up two steps with your left foot, and then step back two steps with your right foot. Repeat this cycle, completing one round every 2 to 3 seconds, and measure your pulse after 3 minutes. Evaluation criteria: Due to significant physiological differences between men and women, the standards for endurance are also different. For men, a pulse rate of 63-76 is good; 77-90 is good; 91-106 is fair; 107-120 is passing; and 121-134 is poor. For women, a pulse rate of 73-86 is good; 87-100 is good; 101-117 is fair; 118-130 is passing; and 131-144 is poor. How to self-test your physical strength: do sit-ups and push-ups; stand with your back against a wall, with your calves in a 90-degree horse stance, until your thighs feel warm. Evaluation criteria: Sit-ups: 30 for men and 20 for women.

Push-ups: 18 for men and 10 for women. Those who can hold the horse stance for 1 minute pass, those who can hold it for 2 minutes are considered good, and those who can hold it for more than 3 minutes are considered excellent. How to self-test your flexibility: Sit on a chair with your legs straight and your heels on the ground. Place a ruler horizontally between your heels, with your heels 40 cm apart. Then lean forward and stretch your arms toward your feet as far as possible. Touch your toes with your hands. If you can't touch them, move your feet further apart until you can just touch your toes. At this time, write down the scale on the ruler between your heels. Evaluation criteria: The standards for flexibility are different for men and women. For men, flexibility is good when the distance between the two feet is: 20 to 30 cm; average when it is 40 to 53 cm; and poor when it is over 60 cm. For women, flexibility is good when the distance between the two feet is: 35 to 40 cm; average when it is 50 to 58 cm; and poor when it is over 70 cm.