If you have decided to do more sport or start doing it again, you should first know your starting level. A short inventory test shows in just ten minutes which activity type you are currently. This is how you set the right goals.
The test gives an indication of what level you are at, so you can identify your strengths and weaknesses and define your goals. It is no use setting goals that are too low or too high, as motivation suffers as a result. To get a meaningful end result, add up your score during the exercises and see at the end what fitness level you are at.
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Although the resting heart rate is not included in the final evaluation, a short measurement can give you an initial impression of how fit you are at the moment. To do this, count your pulse for 15 seconds by measuring your pulse beats with three fingers on the inside of your wrist or on your neck. Then multiply that value by four. If you have an optional smart watch with a heart rate measurement function, you can also use it to measure it.
Important resting heart rate zones:
Ingo Froboese is a professor at the German Sport University in Cologne. He is primarily concerned with the topics of rehabilitation in sports and the prevention of injuries and illnesses. Froboese is head of the Institute for Movement Therapy and Movement-Oriented Prevention and Rehabilitation at the German Sport University. He was a guest lecturer at various German universities and has been advising the Bundestag as an expert on prevention and the Bundestag Sports Committee for twenty years. From his decades of research and experience, Ingo Froboese has developed the Froboese formula with the three key elements of exercise, nutrition and regeneration to pave the way for people to live a long, healthy and vital life.
For this exercise, stand upright with your legs together and your knees straight. To do this, take a folding rule in your hand, the zero end of which is perpendicular to the floor. Now bend down as far as you can and try to touch the floor with your fingertips. You can read the distance between the floor and your fingertips on the folding rule. This objective value gives you more clarity about your freedom of movement, because your own body usually tends to compensate for deficits with a better subjective feeling.
How much distance is between the ground and your hand?
The guide to a vital and healthy life – Prof. Dr. Ingo Frobose
Stack a stack of books 50 centimeters high on the floor. Lie face down in front of this stack and then tilt your upper body up until you can see the top book. Important: Do not support yourself with your arms!
How long are you able to hold this position?
The exercise is easy to test in everyday life. Find a sturdy chair with four legs. With your feet about shoulder-width apart, sit on the front edge of the chair and keep your back straight. Upper and lower legs are at a 90 degree angle to each other. Breathe evenly to save energy.
How often do you manage to stand up without momentum in 30 seconds?
The one-leg stand is one of the most important coordination tests and is also used in professional sports. Find a non-slip surface for this. Now stand on one leg, your body is upright and you are looking straight ahead with your eyes closed (or open if you feel too unsafe). The foot of the other leg lies loosely against the calf of the supporting leg.
Which of the following tasks can you do?
Completed all exercises? Great! Now add up your points to see what level you have.
Type 1: Athlete (up to 7 points)
You have an above-average level of fitness, hats off! As a real athlete, no one can fool you. If you are bored with the current exercises, feel free to try new, challenging exercises: There are (almost) no limits in the world of sports. However, you should ensure that you and your body have enough rest.
Type 2: Connoisseur (8-14 points)
Your fitness level is within the normal range. This is a good starting point to climb to a better level soon. As a connoisseur, you should look for activities that you enjoy. Maintain a balance between endurance, strength and mobility.
Type 3: Reluctant to be active (from 15 points)
Fitness level needs a lot of improvement, you are not active. It’s good that you want to do more sport from now on. After just a few units you will feel the first positive signs. Do more tasks in which you got a high score on the test.