Assess your weight and fitness level

EVALUATING YOUR CURRENT LEVEL of fitness is the first step in finding an exercise programme that is right for you. If you are a seasoned runner, joining the local rambling club is unlikely to challenge you. If  you haven’t exercised in 10 years, deciding to train for a triathlon in 2 months will surely result in injury. Once you are aware of your capabilities and limits,  you are more likely to find something you will stick to and you are less likely to be hurt.

Besides helping to find an exercise programme  you like, another reason to evaluate yourself and establish a baseline is so you can record your progress. On the following pages, we will measure weight and body composition, waist to hip ratio, muscle strength, and flexibility. These are key elements to any fitness programme.

Weight assessment

Let’s get the worst part over first. Weigh yourself  and write it down. Before you get discouraged and run off with a box of chocolates, keep in mind that the number on the scales is not the ultimate measure of fitness. Many factors genes that determine your body size and shape, age gender, what you eat, and how much you exercise affect your weight. Besides muscle weighs more than fat.

To determine if you are at a healthy weight, it is important to figure out what your body composition is. I n other words, how much of your weight is made of fat and how much is dense(likes muscles, bones, and organs)? The Body Mass Index, which measures your height and weight to calculate how much body fat you have.

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