Ever wonder how your fitness level stacks up?
While everyone’s journey is unique, I’ve found that certainexercisesserve as reliable indicators of overall fitness level.
If you might perform these three specific moves for 60 seconds, you’re not just fityou’re elite.
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Read on to discover these moves and learn how to master them.
Why Endurance Matters
Highenduranceis what keeps you moving without getting winded.
Endurance strengthens your heart, lungs, and circulatory system to help you live longer and decrease injury risk.
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Having high endurance will improve yourheart’s efficiency, ultimately lowering your resting heart rate and blood pressure.
It will also increase lung capacity to aid in better breathing throughout daily activities.
Lastly, endurance is important to create energy for you by speeding up your metabolism.
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Bend at the knees then kick your feet back to a push up position.
Complete a push up followed by bringing your knees to your chest.
Jump straight up with your arms over your head.
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It will challenge your strength and cardio endurance all in one exercise.
Start with modified versions or less-intensity that you might build up over time.
it’s possible for you to also add short rest breaks in between repetitions to gradually increase the intensity.
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The biggest thing is to focus on form.
Having proper form will help you reach 60 seconds and decrease injury risk.
Common mistakes
The most common mistake is poor form.
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Don’t forget to breathe during your workout.
Many people tend to hold their breath as intensity kicks up, but keep a consistent breath pattern.
Bring one knee up to the same side shoulder.
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Then kick it back to the starting position while bringing the opposite knee up.
As you get into a rhythm, increase the speed as if you are running in a push-up position.
Similarly to burpees, this exercise activates multiple muscle groups.
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Mountain climbers are the ultimate fitness test.
It challenges your strength, endurance, agility, and cardio fitness pushing you to your limits.
Like burpees, you might begin with quicker bursts of reps that gradually increase as you build endurance.
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Not focusing on these aspects will significantly limit your endurance and increase injury risk.
The Final Test: Plank
Set up in a push-up position.
Lay your forearms flat with your elbows under your shoulders.
Keep your back in a straight line and hold the position.
The long static hold is strenuous on your muscles, leading to fatigue.
Planks are a true test that evaluate strength, endurance, and balance.
Try different variations of planks side planks, leg extensions or knee touches.
Having poor form is the most common mistake when performing a plank.
These could include arching your back, dipping your hips, or hunching your shoulders.
confirm you maintain breathing too throughout the hold.
Your plan should include practicing each exercise in smaller increments for a pre-determined number of sets.
When it comes to eating, focus on carbs and proteins both pre-workout and post-workout.
Having carbs before a workout will create quick energy, while the protein will assist in muscle performance.
Eating proteins after the workout will aid in muscle recovery and the carbs will restore glycogen stores.
Protein, complex carbs and healthy fats should be included in your daily diet.
These foods will support muscle performance, growth and recovery.
Hold yourself accountable to practicing and working on your craft to reach your ultimate goal.
This timeline will also depend on your starting fitness level.
Burpees:Most people will be able to perform burpees for 60 seconds within four to six weeks.
Mountain climbers:These can be performed continuously in about three to five weeks for the average person.
The second you veer from the plan; you will lose focus and lose track of your results.
Holding yourself accountable will create consistency that drives results to reach your goal.
Once you reach your goal, set a new one, and repeat the process!
