How Fit Am I?
I’ve made no secret about the fact that I have been in an exercise rut ever since my 10k three months ago. I have been pretty good with regular workouts, but they have been fairly half-hearted and monotonous.
I belong to a small, local gym and the guys there are really friendly and helpful. They suggested a few things for me, including running club (Check! Last night) and getting a fitness assessment.
And so it is that I got suckered into doing this full fitness assessment by Craig. Craig is a crazy workout madman who always makes fun of my “accent.” I use quotes because of course, I think it’s him who has the accent 
So I actually paid Crazy Craig to torture me for two hours. I had never really had any proper one-on-one training to this extent before, so it appealed to me to get some really tailored advice.
Matthew knew I wanted to post about my results, so in between his workout he took pictures of my assessment! At first I was against it, but then I remembered that I unabashedly love being in pictures Plus, what’s a post without photos, right?
It started, predictably, with taking my weight. I insisted on taking my shoes off. I don’t know if you can tell from this photo, but it’s an old school scale. I don’t trust those things.
Read on if you want to hear about the rest of the assessment and my results!
Next was the part I was actually looking forward to: measuring my body fat percentage. My scale at home measures it, but I have always wondered if it is accurate. Craig prodded and pulled at all the parts we women just love: side flesh (aka muffin top), triceps, and thighs.
He then took my blood pressure, which I already knew would be low. I got lectured about this, which was a first. I thought low blood pressure was desirable?! Obviously if it is too low I am dead, but being on the lower side? I Googled it and could only find that it is associated with dizziness (which I have found), but other than that it can be indicative of a healthy body weight and activity level. If there are any experts out there, I’d love to hear your thoughts! Stats to follow.
Then came flexibility tests. I knew I would at least rock those
Ok, so then we did the “12 Minute Cooper Test.” I had never heard of this before and really had no idea what I was doing. The idea is, you are supposed to run as far as you can in 12 minutes.
I did not do well. I was highly disappointed after I contemplated my results. I think if I would have thought about it ahead of time, I would have made more of a strategy as far as structuring my time. But I ran way too fast in the first five minutes and had very little steam for the remainder. My heart rate was WAY up the entire time, at one point getting to over 200. Craig said he almost stopped me but it recovered pretty fast.
A similar cardiovascular test followed on the bike. Then came a push up test (as many as you can in one minute), wall sit test (hold it for as long as you can), sit ups (as many as you can in one minute), and a plank test (hold it for as long as you can).
I wanted to die by the end of this. Matt snapped this of me and I think at this point we weren’t even halfway through yet.
Not even halfway through and I was pooped.
Then came two strength tests. These were simple enough. For lower body, I had to leg press the highest weight I could (a single rep), and for upper body, a chest press (again, a single rep at maxed out weight).
The last part was the hardest, I think because I was fatigued from the work we had already done. It was a series of tests to measure balance, quickness & coordination, and stability. Lots of jumping and hopping action. These were the types of exercises that someone would describe and you would think, “That’s easy!” but then actually doing them is surprisingly difficult.
Results:
Body fat percentage: He had me guess before he told me. Since we have owned our scale it has been anywhere from 14-22%, and Jillian says the scales tend to overestimate. I was optimistic and guessed 17%. Wrong. 19.7%. WHAT?! This, I am told, is on the lean side of normal. My new goal is 16%.
Blood Pressure: 107/64 (resting)
Resting Heart Rate: 72 BPM (any pros want to help me interpret this?)
MHR: 196
AHR: 160
Flexibility: Above average by 25%
Cardiovascular endurance: Average. I was disappointed by this given how much time I claim to workout.
Recovery Time: 6-8 minutes. I guess it is supposed to be closer to 5?
Muscular endurance: Good. I expected this result to be switched with my cardio result. This was surprising to me.
Balance: Imbalanced on the right side.
Speed and “Explosive Power” (I like saying that in an obnoxious voice): Average.
Core Stability: Good
Core Endurance and Strength: Below average. I was expecting that. I never, ever do ab work.
Craig had tested six people before me, all of whom were men. I was shocked to learn that not one of them had broken one minute for the wall sits and plank tests, and I did it for 1.5 minutes and 1:06, respectively. This is going to sound sexist, but I can’t help but think that women have some innate endurance over men. My mom has always told me this.
I asked for some sort of overall ranking, and he said he would put me at about average.
This was hugely disappointing. I do not consider myself an athlete by any means, but I thought that, compared with other women in my peer group, I would at least be on the higher end of average. I have worked so hard in the last year with fitness that I expected better results, especially in the cardiovascular department.
I’ve been thinking about this all night and have decided that I am now informed about what my body can do, and should now have a clearer set of goals to work toward. Tomorrow I will receive my new fitness plan and go over it with Craig. I am looking forward to that and continuing this journey to a fitter me!
If there are any readers out there educated about interpreting these stats better, I would love to hear from you. Craig really just measured and assessed but didn’t fully explain the results to me in detail. I would like to know more if possible.
Though it was absolutely exhausting (basically a two-hour workout), I highly recommend getting a fitness assessment if one is available to you. I learned some new things about myself and where I should be focusing my efforts during exercise. Getting assessed by a qualified professional is very revealing, and knowledge is power! You may be surprised by your results. I guess that is the point of this monster post.
Now, I am off to rest my tired bod!
Possibly related posts:
- “How Strength Training Changed My Life” I have a special guest post in store for you...
That’s cool! I would be interested to see what my results would be for something like that. (I would probably be disappointed in myself too), but it sounds like you did great : )
I think that’s pretty damn good! I would be scared to have my muffin top pinched.
Thanks for sharing this with us! You did great there is nothing wrong with being average
The test looked fun ( kinda) I would love to do something like this when I get back into shape and injury free 
WOW. Good for you for going for the assessment. I’ll admit, I think I’d be pretty scared to do it! I almost don’t want to know… but I do, oh I do. I just wouldn’t want to be disappointed. I think I’d have to really clamp down and work hard for a month or two before being willing to go in and get assessed hah. I think your results are great no matter what though! And it just gives you that extra push to strive to work harder which is always nice.
so i meant to comment on this post yesterday…but its prob better i took a day to breathe first. its just so frustrating when people who have no idea what they are talking about (ie this craig character) and give (wrong) medical advice.
just so you know, there is no such thing as too low a BP at your age. a 20 something like you who works out some-what regularly and eats right is a perfect example of how to avoid heart disease. i see patients every day who could have avoided being in the ICU had they done what you are doing.
diabetes, hypertension (high blood pressure) and hypercholesteremia (high cholesterol) come in a trio and 100% of my patients have all 3. on the unit we try to keep our patients systolic blood pressure (the top number) between 90-120, so if you are in that range id say youre a-ok. if you are under it and dont have any signs or symptoms (like dizziness) then the more power to ya! i bet lance armstrong has a pressure of 70/40 and a heart rate of 35 – not that we should be measuring ourselves up to him, but im just saying, what your trainer considers a “normal” range is probably taking into account all the 50+ year old fatties that i will end up nursing post-cardiac bypass. sorry for the rant, its just something im really really passionate about because prevention is so EASY.
another thing to mention is how much sodium is in the typical western diet (im considering you an american for this) – i am positive you get enough to keep your pressure in the healthy range
that said, i give you HUGE props for posting all your stats. your honesty is very admirable.
oh and btw, your HR and BP are perfect
That was one thorough test! (This is me bowing with extended arms to you for posting everything) I’d bet I would get an average too. It’s a great jumping point and now when you workout and then test again in several months, you can see your progress!
I have low BP too and do get dizzy from time to time and now I know what’s it from.
great post Lara!
SO SO COOL that you shared and documented all this.
brought back memories for me.
of when I was the trainer AND when I was the client.
Great post! I need to get some sort of fitness plan going. And great work by you, I don’t think I would even come in at average which is just pathetic. Anyone out there want to be a virtual trainer?!
Wow, what a test. I don’t know if I’d ever be interested in taking one, I don’t want certain things measured in numbers because I think it may entice negative thoughts, i.e. I should be better, how disappointing, so many other people are in better shape than I. I’d prefer to measure it by how sore I am after walking all day, how my arms and shoulders feel after moving my bf into his apartment, how my stomach feels after an amazing pilates class. In the last situation I like sticking with the exercise as I feel and watch my muscles transform and the entire routine because easier because I’m getting stronger. But, of course, that’s just me
. The nice thing about numbers is that you exactly see how far you go and will go. Best of luck with upping your numbers sweetheart!
wow- sounds pretty intense and useful! I think the plank is the only thing ut of that I could do- we had to hold it for 3-5 mins in dance…KILLED me! Haha.
Blood pressure and pulse sound good to me- I have low blood pressure (around 80/50) and low pulse (anywhere between 40-60, resting). Yours sounds picture-perfect from the advice I have been given!
Can I ask why, after being reassured that your body fat is on the lean side of normal, you want it lower?..
I love all the awesome pictures taken during the assessment!
I don’t see why he said you were average. Maybe average in terms of athletes? I think your stats look great- better than average!
Oh, now I know. He just doesn’t know what he’s talking about- he is wearing sandals after all!
Two thumbs up on the entire blog!!! I LOVE it.
It looks so…professional (and I mean that as a compliment). Like I mentioned, I am on blogger, so I don’t know if I can connect to you via blog, but I’m going to sign up for the feed. This is a great inspiration and motivation, Lara.
I read that you recently ran and trained for a 10K. Do you have any intentions on completing a marathon? My brother planted the idea in my head a while ago. I’ve been reading Runner magazine regularly and I think it is a reachable goal. Do you have any interest in training together when/if you guys are able to move back?
Once again, great blog!
that is a really cool test! i kinda wish i could do something like that…but i’d be too afraid to fail miserably!!! this chick has no flexibility whatsoever! hahaha…
i love all the pictures throughout though!
Love this! Thanks for sharing.
I think you’re way above average and in great shape. You seemed a little down about a few points but I think you are at an amazing place on all levels. You look fantastic. And you are in great shape!
And your body fat is beyond phenomenal. It’s perfect! I don’t think it needs to be any lower. It’s obviously your body and your choice – but I think you’re perfect where you are and shouldn’t feel any pressure to go lower. You certainly don’t need to.
You look rocking and should be super proud of how fit you are!! Because you are super fit!!! 
I’m so proud of you, hon. you did a great job (I should know, I was there!). If I had done mine first, I think you would have fared better, especially as Craig didn’t really explain the point of the tests. That to one side, you did really well, and you are way above average…AND You’re beautiful!
Thanks for sharing all of this! What an assessment to go through! wow! Don’t let some silly numbers on paper get you down though, hun. However, it is great that it helped you to set goals:) Ok, and your husband is SUPER sweet (saw his comment.)
Those are highly above average results, especially your body fat % ! Seriously Lara, 16 is way too low and as unhealthy as having too high- 19 is quite perfect, rather nearing on the “too low” in itself. We just covered body fat percentage reviews in class this week.
Did you know that 60% of the US is at or above 26% ?
below 16-16 is considered unhealthy- at risk
17-19 is considered underweight ( underweight is not necessarily healthy)
20-25 is considered healthy
26-29.9 is considered overweigh
30+ is considered obese..
19% is where you want to be! When it goes lower than that, you are at risk for osteoporosis. Your bones require the fat soluble Vitamin D (which requires fat to be absorbed) in order for your bones to absorb Calcium- without enough fat- your bones won’t absorb calcium. At age 30, you begin losing bone mass so you want to keep them as strong as possible!
It sounds like all of your other results were fantastic! A resting HR of 72 is great! You don’t want to go much lower than 60. You may see that drop the more running (cardio) you do since it strengthens your heart so that at rest, it doesn’t need to beat as fast because its stronger.
Stronger core muscles are crucial in balance- so you might find if you set a goal to increase your abdominal strength not only would you decrease your risk of heart disease but you would increase your stability, balance and muscle strength in general.
Sorry I didn’t comment more quickly!
I think bhealthier got the numbers confused with BMI…as the key she provided lines up with the numbers of BMI perfectly.
To view recommended body fat percentages, look at the table at this link: http://www.healthchecksystems.com/bodyfat.htm
For what it’s worth, 19% is very fit.
TORTURE!!! I can’t believe your HR got to 200! sheesh- my heart might have jumped out of my chest! I probably would have barfed too!
Good for you for trying. Some of those “test” components are probably things that you don’t do all the time so you won’t be as good at them as other things. I think you’re waaaaayyyyy above average, for what it’s worth!
Deb
By the way, if you can find an underwater weighing company out there, it’s worth the cash. I KNOW that you are leaner than I am, yet I’ve been recently weighed underwater at 18.5%. I’m going again this saturday to a different company to compare if they are accurate. I bet either I’m higher- like 20-21% or you’re lower, like 17% or less. FYI.
Ok got the skinny (sorry, couldn’t resist). So the other company has been kind to me and I am not happy about it. Today I was at 21.5% and I could tell it was more accurate. That’s 3% off! 19% is great so don’t sweat it (sorry, can’t stop myself!!!)
Deb