How to Do the Squatting Fitness Test
From your Weight Loss Guide

This test was in use long before the treadmill-stress and like tests pushed them out of doctors' offices. It is safe and handy, and you can monitor your exercise progress at home any time you want.

Difficulty Level: Easy    Time Required: one minute

1. After sitting quietly for a few minutes, measure your heart rate (HR)
2. If you are a man and your HR is below 75, or a woman and your HR is below 80, go to step 5, if you don't match these descriptions, go to step 3.
3. Stand with your heels together, toes apart. Squat all the way down, lifting your heels while keeping your back straight. Repeat 10 times, at one-second intervals.
4. After completing the exercise, immediately measure your HR. If it exceeds your resting HR by 50 percent, you need to see your doctor to discuss your cardio-fitness program. If not, go to step 5.
5. Put your heels together, toes apart. Squat all the way down, lifting the heels, while keeping your back straight. Repeat 20 times at one-second intervals.
6. After completing the exercise, immediately measure your HR. If it exceeds your resting HR by 25 percent, your fitness is excellent; 25-50 percent is good; 75 percent is fair. A HR of greater over 75 percent could indicate health risks; consult a physician.
   

Tips:

1. To measure your HR, find an artery on your neck or wrist and count the heart beats for 10 seconds. Multiply the result by 6.
2. Once in awhile, compare results of this test with computerized tests in your gym or your doctor's office.
3. Choose an exercise program that is safe for your level and follow the schedule to improve your fitness.

Related Information:

• Weight Loss Program
• Walking Fitness Tests
• Simplest Cardio Fitness Tests
  

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