Generally speaking, the coach in the gym can do a more comprehensive physical assessment. Of course, you can also do some simple physical assessments at home. Let's explain it alone.
Most gyms have body composition analyzers, and coaches master the methods of physical fitness test and posture analysis. If the financial ability permits, it is a good start to find a coach with a solid professional foundation to help you do an analysis and teach you some basic knowledge and basic movements. This will help you start with a correct understanding of yourself and help you make your own exercise plan reasonably and scientifically. Generally speaking, systematic physical fitness evaluation includes: body composition analysis, basic physical fitness test and posture analysis.
Body composition analysis: measure body fat rate, muscle mass and basal metabolism of all parts of your body at present.
This analysis can effectively show the muscle distribution and fat accumulation in all parts of your body. A coach with excellent professional knowledge will help you analyze the data. This test is also one of the tests often done in training. The purpose is to check the changes of your body composition during this period and make reference for the next training plan. Friends who have done body composition analysis will know that weight is not everything. The layman looks at the weight, and the expert looks at the body fat.
Basic physical fitness test: cardiopulmonary endurance test, muscle endurance test and flexibility test.
Cardiopulmonary endurance test is generally measured by treadmill, and muscle endurance test allows boys to do push-ups and girls to do belly rolls. It's all intuitive. Flexibility test is usually observed by sitting forward.
Attitude analysis: side view and back view.
Posture analysis is an analysis of the arrangement of various joints in the body, mainly to see if the body is unbalanced. If there are obvious posture abnormalities, such as head leaning forward (high cervical pressure), round shoulders (bad posture) and pelvis leaning forward (long-term tension in the waist), you need to do special training in the next exercise. If the second exercise is directly ignored, the risk of sports injury is higher.
That's right, posture analysis is not like this, and no suitable map has been found ~
Sorry, let's use our imagination.
These four tests can give you the most intuitive and comprehensive understanding of your physical condition, and the coach can also arrange the most suitable exercise plan for customers according to these evaluation results. Moreover, the physical assessment test should be re-examined regularly to observe and evaluate the exercise effect, so as to make reference for the next stage of exercise.
In fact, you can also do a simple physical assessment at home.
Some of the tests and evaluations mentioned above require special equipment, while others require strong professional knowledge. It is difficult for people without this knowledge to test themselves. In fact, at home, we can also do some simple tests. The tools needed are: tape measure, weighing scale, stopwatch function on mobile phone.
weight
Simply speaking, you can buy a weight to weigh yourself, try to weigh it on an empty stomach, try to choose to weigh it at the same time to avoid big errors. You can record your daily weight changes and form a table. Every time I see this table, I secretly tell myself to eat less, haha.
Next, measure the circumference of each part of the body, and measure it with a tape measure, generally measuring 7 parts.
Chest circumference: Men measure from the nipple, and women measure from the maximum circumference of the chest (about above the nipple).
Right upper arm (big arm): elbow joint is straight, palm is up, arm abduction is parallel to the ground, measured by maximum circumference.
Right forearm (forearm): the elbow joint is straight, the palm is up, and the arm abduction is parallel to the ground, measured by the maximum circumference.
Waist circumference: measured above navel.
Hip circumference (hip): put your feet together and measure the most prominent position of your hip.
Right thigh: Measure the position of the middle thigh.
Right calf: Measure the middle position of the calf.
Static heart rate detection
The self-check of static heart rate is also very simple, and the heart rate can be measured in radial artery (near wrist joint) and carotid artery. The pulse rate of radial artery or carotid artery for 60 seconds is the static heart rate of one minute. The static heart rate was measured accurately in the morning, and I didn't do anything to affect my heart rate when I first got up.
Regular aerobic exercise can reduce the static heart rate. The decrease of static heart rate is a sign of heart health in medical indicators. Many foreign cardiac surgeons suggest that patients should take aerobic exercise scientifically after rehabilitation to reduce the static heart rate, thus greatly reducing the frequency and possibility of recurrence.
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