"Base Lines...."

Most people start working out to lose weight and usually, the only way they gauge their “progress” is by checking the numbers on the scale. If you’ve been working out for a while, you probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks to measure your progress.

A variety of health and fitness services are available at larger gyms and health clubs. These tests are often done at little or no cost to the client and can be a great way to get a "fitness baseline". You can sometimes find these tests available at community health fairs and screenings as well. When you have a baseline for things such as body fat, strength and flexibility you can use it to measure progress in your fitness routine, and it can also help you set realistic fitness goals.

Basically, they start by measuring cardiovascular endurance where a trainer monitors your heart rate after you walk on a treadmill or ride a bike and use the info to determine your VO Max .Then, they take flexibility measurements with a sit and reach test. And finally, strength is measured by recording the maximum weight that can be lifted, using a machine that automatically measures your bicep strength by how hard you pull on the bar during a set time period (around 5-10 seconds).

Body fat percentages are typically tested using calipers and measurements since this is one of the more accessible ways to check body fat and is generally painless. The calipers measure skinfold thickness at several areas of your body, but the accuracy of the test depends on the skill of the tester at separating your fat from your muscle and finding the right spots to pinch. The result is based on the idea that thickness of fat under the skin reflects total body fat. The results are then plugged into a formula to determine your body fat.


However, if you don’t belong to a gym or don’t have the time to spend with a tester, you can get some idea of your aerobic and muscular fitness, flexibility and body composition yourself by:

-Taking your pulse rate before and after a one-mile walk

-Timing how long it takes to walk one mile

-Determining your target heart rate-You can use an online target heart rate calculator or do the math yourself.
If you're a healthy adult doing vigorous activity, aim for a target heart rate of 70t o 85 percent. Find your target heart rate by following these steps:
Subtract your age from 220. This is a rough calculation of your maximum program, aim for 40 to 50 percent of your maximum heart rate): heart rate.
Determine the lower end of your target heart rate by multiplying your maximum heart rate by 0.7.
Determine the upper end of your target heart rate by multiplying your maximum heart rate by 0.85.

-Counting how many push-ups you can do at a time (If you're just starting a fitness program, do modified push-ups on your knees. If you're already fit, do classic push-ups)

-Measuring how far you can reach forward seated on the floor with your legs in front of you (The sit-and-reach test is a simple way to measure the flexibility of the backs of your legs, your hips and your lower back)

- Testing your body fat. You can buy calipers to measure body fat at many fitness store or in fitness catalogs. As before, the accuracy depends on the skill of the person doing the measuring
Where to measure: Men can just do 3 sites - chest, abdomen, and thigh. More than 26% is considered obese for men.
Women can also get a good body fat estimation with three or four sites - tricep, suprailiac (above the hip), abdomen(at the navel) and thigh. More than 32% is considered obese for women.

Taking body measurements
1. Chest: Measure under your breasts but as high up as you can go, keeping the tape measure parallel to this line when you reach it around your back. Bust: Don't squish yourself -- measure all the way around your bust and back right at your nipple line, and make sure the tape measure is not lower
2. Waist: Measure wherever it is the smallest (if you have "no waist" go around yourself right at the navel line).
3. Hips: Measure at the very biggest part -- even if that is so low that you are almost on the top of your thighs.
4. Thighs: Measure wherever they are the biggest.
5. Calves: Measure wherever they are the biggest.
6. Upper arm: Measure wherever they are biggest above your elbows.
Remeasure yourself every couple of months. It may seem discouraging to see your measurements when you start an exercise plan, but once your begin to see results, the feeling of accomplishment is wonderful.

Determining your body mass index
(BMI calculator- http://www.mayoclinic.com/health/bmi-calculator/NU00597)
You can figure out your Body Mass Index using this online calculator.
BMI takes into account your weight and height, giving you a number that you compare with a BMI chart.
It doesn't give you a body fat percentage, but indicates whether you're obese or overweight. For example, if your BMI is 22, that doesn't mean your body fat is 22%.
A BMI less than 18.5 indicates underweight
A BMI of 25 - 30 is considered overweight
A BMI of over 30 is considered obese
This calculation doesn't take into account age or sex. And remember, a muscular person may have a high BMI that doesn't reflect the actual body composition.


Along with these self-tests, it’s good to have your doctor test both your cholesterol and your blood pressure since regular exercise will significantly improve both numbers.

It might seem like a lot of work at first, but when you re-examine your fitness level every 4-8 months, you’ll have more than just the scale as an indicator of success!