by Greg Landry
Here’s a quick and easy way to estimate your fitness level. This was developed by Kasari and is gives you a fitness score that is indicative of aerobic fitness.
Calculate your fitness score by multiplying your score for each category (score = intensity x duration x frequency). For example if you walked at a moderately heavy intensity for 40 minutes, five days per week, you would multiply 3 x 4 x 4. Your fitness score would be 48 and your fitness level would be “fair.”
SCORE
ACTIVITY
Intensity
5
Sustained heavy breathing and perspiration
4
Intermittent heavy breathing and perspiration
3
Moderately heavy
2
Moderate
1
Light (slow, easy walking)
Duration
4
Over 30 minutes
3
20 to 30 minutes
2
10 to 20 minutes
1
Under 10 minutes
Frequency
5
Daily or almost daily
4
3 to 5 times per week
3
1 to 2 times per week
2
A few times per month
1
Less than once per month
SCORE
FITNESS LEVEL
80 to 100
High
60 to 79
Very good
40 to 59
Fair
20 to 39
Poor
Under 20
Very Poor
If your score is where you’d like it to be, great, keep up the good work. If your fitness level is not where you’d like it to be, get movin’!
By Greg Landry, M.S., Exercise Physiologist www.greglandryfitness.com
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