So here we go…we are on
our way to getting “Fit after 50”!
By the time
you read this, I will have completed my pre-program fitness testing…a very
humbling experience when you know that you used to be capable of so much more!
However, I AM confident that I can regain some of the “youthfulness” of my
pre-half-century glory days with a little hard work and discipline.
I have
chosen the following tests/measures based primarily on the Adult Fitness Test
established by The President’s Council on Fitness, Sports and Nutrition (please
refer to http://www.adultfitnesstest.org/ if you are interested in more
information). These tests measure an individual’s health-related fitness (linked to fitness components that may lower
risks such as high blood pressure, diabetes, or low back pain) rather than performance-related fitness (linked to
athletic performance such as speed, reaction time, and coordination). I have
added pull-ups to the parameters being tested, simply because I was interested
in seeing how many I could still do! In addition to improving my fitness level,
I am hoping to lose a little weight and a lower my BMI (Body Mass Index) as
well.
Please note
that I have not set specific goals
for the end of the 50 day program, but rather, I plan to improve as much as I can in each area being
tested. That is my motivation…to see how much change I can produce in my
fitness level in 7 short weeks.
Here are my test results
and rank based on age group…
-
Timed 1.5 mile
run 15:10 40%ile
-
Maximum # of
push-ups 28 85%ile
-
Maximum # of
pull-ups 9 unknown
-
# of half sit-ups
in one minute 46 60%ile
-
Sit and reach
flexibility test 16” 75%ile
-
Body Weight
185
-
Body Mass Index
(BMI) 28.1 Overweight
-
Waist
circumference 35
¼ Increased risk of disease
If you are
planning to join in the fun of trying to improve your fitness level over the
next 50 days, be sure to set goals that are attainable and appropriate to your level of fitness. Maybe you have a
goal to walk a mile in 15 minutes, run your first 5K, or complete a century
ride on a bicycle! Whatever motivates you…go for it!
Keep striving to stay fit…
Don Freehafer, PT
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