The President's Council on Physical Fitness and Sports (PCPFS) recently launched its new national Adult Fitness Test. Here are the fitness challenges and tips to better your fitness and test scores.
Test Basics: To determine your aerobic fitness (or, how hard your heart, lungs, and blood vessels have to work in order to deliver oxygen and energy to your muscles), PCPFS has you lacing up the running shoes and hitting the track for a 1-mile walk or a 1.5-mile run (only do the latter if you already run for at least 20 minutes, three times a week.). If you prefer a treadmill to a track, keep the incline level at zero and let your arms swing at your sides instead of holding on to the handrails.
Extra Credit: Get into a cardio groove by starting up a running routine. Not only will running just three times a week for 20 to 40 minutes help you get your dream body (a 150-pound woman will burn over 230 calories after just 20 minutes of easy running), but you can also lower your risk for heart disease, boost your bone density, and improve muscle tone, too. Follow these steps to start racking up the running miles in no time.
Extra Credit: If you struggle to touch your toes without bending your knees, you can improve your flexibility, balance, and coordination through a series of stretching exercises. To do just that, work these simple stretches into your day.
Note that before you get your evaluation from PCPFS, you'll also need to determine your BMI and waist circumference. For more information on BMI testing, be sure to get the skinny on body fat.
And for more articles on improving your fitness, visit these links:
Five exercises for a sexy, beautiful back
Tone your tummy with these three exercises
Three exercises for gloriously toned glutes
Exercises for a Pilates body
Tips to have a healthy posture
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