If you are eager to know your fitness level and how strong your endurance is, the right thing you need to do is to perform some Physical Fitness Test (PFT). PFT’s are designed to calculate your stamina and overall vigor based on the result from each test. It is also a way of knowing your capacity to withstand a series of routines by maintaining a target heart rate and to choose of which kind of physical training appropriate to your body’s level of endurance. Here are some of the examples of PFT’s you can perform to test your level of physical fitness.
First of all, before you conduct a Physical Fitness Test, you must define first of which aspect of your fitness level you want to test and improve. Basically you’ll going to need to record every test so you can compare the results from the previous and to the present. Therefore, you should make a daily chart showing the results of every PFT so you can make a great plan on how to improve more your current fitness level. Once you’re ready then you can start with the exercises. By the way, before performing the routines for the PFT, always do warm-ups to prepare the muscles and to prevent muscle-stress as well.
In measuring your speed, definitely the right exercise for this aspect is by running. You can do a 50m sprint and by using a stop watch, measure the time you have accumulated in finishing the course. The speed is the result of the covered distance in a matter of time, meaning the shorter time you can reach the finish line then you are improving your speed. You can adjust the length of the course to 100m if you want so you can test if you can sustain such speed in farther distances. On the other hand, running in long distances is the way of measuring your stamina just like in a marathon race.
If you want to test your power, there are two ways to do this; through vertical jump and standing long jump. These Physical Fitness Tests are designed to measure the power of your legs. Vertical jump is being performed by standing next to a wall while your two arms are raised over you then jump as high as you can. For standing long jump, put yourself behind the starting point then jump as far as you can. Record your scores and try few attempts until you see improvements.
In testing your muscular endurance, try some push-ups and sit-ups routines. These exercises aim to measure the level of endurance of your upper body. Everyday add more counts to these routines if you want to improve your upper body muscles. For example, if you made 20 repetitions of push-ups and sit-ups in your first attempt then add 5 more repetitions in the next day.
There are lots of Physical Fitness Tests you can perform to measure your flexibility, balance, and strength. It is advisable to consult a fitness instructor for more ideas on how you can improve your body’s endurance and stamina.