From ordinary people to athletes, in order to complete the training objectives, physical fitness tests are needed. The purpose of physical fitness test is to let you know yourself basically first, and then make a suitable targeted training plan for yourself according to the results of physical fitness test, instead of everyone doing the same set of training moves. Endurance test is one of the basic physical fitness tests. The purpose of endurance test is to judge what kind of exercise intensity you are suitable for. Generally speaking, the endurance test of athletes is different from that of the general population, and the endurance test in various sports is also slightly different. Here are only some basic endurance test methods for weight loss or low-intensity exercise. Note: The people suitable for testing are generally healthy people, and the age group is relatively healthy. If you have any physical pain, bone problems or visceral problems (such as osteoporosis, hypertension and diabetes), don't do these tests. It is not impossible, but requires professional supervision to avoid accidents.

For healthy people, the lower the static heart rate, the better. The lower the static heart rate, it shows that the stronger the heart strength (in fact, cardiopulmonary endurance test is also a muscle endurance test, but not skeletal muscle, but the myocardium in the heart), the easier the work of blood supply to the heart, the better the cardiopulmonary endurance.

Medically, people whose resting heart rate does not exceed 100 are healthy and will not have heart problems. But if you want to exercise, the static heart rate should not exceed 80. If it is over 80, you may sweat after walking for a few minutes, and jogging makes you feel particularly tired or unable to perform at all. Some people will stop at once, but some people may continue to run for no reason, which will overload their hearts and may be dangerous.

If your static heart rate test exceeds 100, you should immediately change your living habits, eat less salty food, eat less greasy food, drink less coffee, smoke less, drink less, go to bed early, slow down the pace of life and work, and pay special attention to exercise, because at this time it is not a matter of choosing exercise to lose weight, but a matter of high blood pressure.

If your heart rate is between 80- 100, then you are suitable for doing some weight-loss exercises that people are doing, such as swimming and jogging. If the heart rate is between 60 and 80, you can add more running and jumping actions or comprehensive training actions to the training plan to make the training more efficient. If your heart rate is between 50 and 60, it is basically the athlete's heart rate. It's rare to be in a bad mood If you are in poor health, you can choose some high-intensity training with intermittent training cycles, but only if you also consider your muscle endurance. People whose heart rate is below 50 are generally athletes or people with high sports level, so it should be no trouble to lose weight. (ps: My current static heart rate is 52) Cardiopulmonary endurance and muscular endurance complement each other. If you have good cardio-pulmonary endurance and poor muscle endurance, you will find that you can keep up with the action breathing, but the rhythm and speed of the action can't keep up. If you have poor cardio-pulmonary endurance and good muscle endurance, you will find that you may be able to do some difficult movements, but after a few times, you will immediately panic and gasp. Cardiopulmonary endurance and muscle endurance have been tested before you can judge what kind of training intensity you are suitable for.

For a long time, the muscle endurance test in the fitness industry is particularly simple: push-ups+belly rolls+several static support actions. There is a saying: what kind of person you want to be, you have to practice. But the current problem is that many people don't know how to choose training methods according to their physical conditions, so my approach is to increase muscle endurance tests to let you know more about yourself, so that you can adapt to and choose more training methods in the future and make exercise more efficient.

The added test actions include: standing balance with one leg closed, hip flexion test, squat, and cutting squat. I will explain why these contents are added in turn. Now do the muscle endurance test from push-ups and belly rolls.

Push-ups: If the speed is slow during execution, you should stop and record the number of repetitions, instead of waiting until the action is deformed. The test standard completed 25 full marks and passed 15 times. The following 15 times shows that the basic muscles of the chest and upper limbs are not durable enough, so practice this action more. In ordinary push-ups or push-ups test, it is very important to ignore one link, that is, the activity of shoulder joint. If you will do limb support like climbing a mountain and then retract your legs in the future,

Your lumbar spine may be strained because your shoulder joint is not flexible enough. So, I changed this routine test action to: 1. When propping up, in addition to straightening your arms, you need to hold your chest out and pull your shoulder blades to both sides to make your back look spherical (you don't need to have your fingers flush, I just use this picture to illustrate that your back shoulder blades should be opened to both sides).

2. When going down, the elbow bends 90 degrees, and the shoulder blades on the back are completely attached together, so that the back looks like a very flat desktop. During the whole process, the waist and abdomen should be tightened and not collapsed.

This action mainly tests the muscle endurance of iliopsoas muscle. This test action is very simple. Stand on one leg, tighten your waist and abdomen, keep your torso in a straight line, bend your knees on the other leg, keep a perfect score of 30 seconds, and pass in 20 seconds. Less than 20 seconds means that the iliopsoas muscle is too weak and needs exercise. The fitness industry says that the iliopsoas muscle will hurt if it is too tight. Don't strengthen the iliopsoas muscle. Industry guidance is generally an old routine, the first half is very scientific, and the second half is to add some subjective opinions for their own business promotion purposes. It is not so much that people can't walk upright as that iliopsoas muscle can't be strengthened. Any leg contraction will tighten the iliopsoas muscle, and more and more people want to be in better shape and be more flexible and coordinated. It is inevitable to practice some comprehensive training movements with full participation. How to isolate iliopsoas muscle? So it is more important to balance the muscles, not to strengthen this muscle. I won't repeat the squat.

After the test, record the number of repetitions or maintenance time of each action. Remember to leave the results of the last flexibility test, and finally count them together to form the most basic reference standard for making your own training plan. Write the stability test next time when you have time. Welcome to communicate. (In fact, the above test actions are also training actions. If you fail, your body has changed after passing the training test or getting full marks. )