In this article, I would like to talk about numerical standards when it comes to fitness.
With the fitness boom, it seems that there are many people who go to gyms, used to go to gyms, or have no interest.I myself have to go to the gym! The idea is not to say things like.If you want to use the equipment like barbells and machines, you have to go.If you just want to enjoy "exercise", you can participate in competitions, belong to a sports community, find something that you can enjoy alone, or go running.However, if you engage in a good amount of exercise and your goal is to lose weight or something similar, you may become very inefficient or even suffer from muscle pain or other disorders.We believe that it is a good idea to know and formulate your training while measuring your benchmark score, so here is some information from the Mayo Clinic as a source for tips.
Preparation of tools *Good if you have
・Something to measure your time.
・Things that can measure distance, etc.
・A person to help you measure your score with these things.
Things other than the people listed above can be applied with smartphone apps.
Stopwatches, distance measurement tools, etc.
If you feel the app is too hard to use, I recommend using a cloth tape or measuring tape.These can be used to check your fitness and flexibility to measure your time.
Target heart rate
You can use a wearable device, but you can also use analog methods to find out.
This is a method of measuring the radial artery.Touch the part of the wrist where the watch or other device is wrapped around with two fingers when going from the index finger to the elbow.If you are not familiar with this method, you can close your eyes.When you feel your pulse, look at your watch and count your heart rate for 10 seconds.Multiply that number by 6 to find your heart rate per minute.ex If your heart rate is 15 beats per 10 seconds, your heart rate for one minute is 90.
Target heart rate
25 years old, 98~146, maximum is 195
35 years old 93~138 Maximum is 185
45 years old 88~131 Maximum is 175
55 years old 83~123 Maximum is 165
65 years old 78~116 Maximum is 155
It was said that the standard for proper fitness was to stay within this range.
After a 10-minute jog or run, aim for a pace that falls within this range in terms of heart rate at the end of the run.Wearable devices are useful in this aspect.
Push-ups
One of the most common fitness programs.
Here's a rough guide on how many times you can do this. Here is a rough guide on how many times you can do this.
25 years old, 20 times for women, 28 times for men
35 years old: 19 times for women, 21 times for men
45 years old: 14 times for women, 16 times for men
55 years old, 10 times for women, 12 times for men
65 years old 10 times for women 11 times for men
This is the standard number of times to perform a set.With practice, you will be able to meet this standard.In the beginning, pay attention to your form rather than the number of times.
Squats
This is one of the most popular fitness programs.Here are some guidelines on how many times you can do this. The following is a rough guide on how many times you can do this.
25 years old, 39 times for women, 44 times for men
35 years old: 30 times for women, 40 times for men
45 years old: 25 times for women, 35 times for men
55 years old, 21 times for women, 30 times for men
65 years old Female 12 times Male 24 times
This is the approximate number of times you can perform a set.This is the approximate number of times you can perform the exercise in one minute.With practice, you will be able to meet this standard.In the beginning, pay attention to your form rather than the number of times.
Get Heart Rate. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp-.WFAha 3eZOfc. accessed December 13, 2016.
A Guide to Physical Activity and Your Heart. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/resources/heart/obesity-physical-active-guide. Accessed November 28, 2016.
Adult Physical Fitness Assessment and Codes and Law Enforcement. Dallas, TX: The Cooper Institute; 2013.
Summary.
Know the number of times to aim. This article is about as good as it gets.If these times are difficult for you, make sure you can do them slowly.If you can clear them easily, have a good workout while being aware of your fitness within your heart rate.
This may be an easy guideline for you to pay attention to, especially if you have a chronic illness.If you are still worried, consult your doctor while working on it.
