Fit Test & Better Body Fix Workout

Extreme Team,

Your challenge is this fitness test for sure. This will show how much you have grown in your strength and how far you have come as the weeks go on. As always listen to your body and what you aren't able to do today write it down and you will later be strong enough to finish.

I am proud of you for taking this challenge on and can't wait to hear how you are doing!

Stay strong,
Michelle Freeman


Resting Heart Rate:
Resting heart rate is the number of beats in one minute while you are at a complete rest state. Your resting heart rate indicates your basic overall heart health and fitness level. The more conditioned your body is, the less effort it needs to make to pump blood thru your body.

The best time to take your resting Heart Rate is before getting out of bed.

Men
Age	18-25	26-35	36-45	46-55	56-65	65+
Athlete	49-55	49-54	50-56	50-57	51-56	50-55
Excellent	56-61	55-61	57-62	58-63	57-61	56-61
Good	62-65	62-65	63-66	64-67	62-67	62-65
Above Average	66-69	66-70	67-70	68-71	68-71	66-69
Average	70-73	71-74	71-75	72-76	72-75	70-73
Below Average	74-81	75-81	76-82	77-83	76-81	74-79
Poor	82+	82+	83+	84+	82+	80+

Women
Age	18-25	26-35	36-45	46-55	56-65	65+
Athlete	54-60	54-59	54-59	54-60	54-59	54-59
Excellent	61-65	60-64	60-64	61-65	60-64	60-64
Good	66-69	65-68	65-69	66-69	65-68	65-68
Above Average	70-73	69-72	70-73	70-73	69-73	69-72
Average	74-78	73-76	74-78	74-77	74-77	73-76
Below Average	79-84	77-82	79-84	78-83	78-83	77-84
Poor	85+	83+	85+	84+	84+	84+

Source: http://www.topendsports.com/testing/heart-rate-resting-chart.htm

Checking your pulse on the wrist

You can easily check your pulse on the inside of your wrist, below your thumb.

• Gently place 2 fingers of your other hand on this artery.
• Do not use your thumb, because it has its own pulse that you may feel.
• Count the beats for 30 seconds, and then double the result to get the number of beats per minute.

NOTE:
Normal resting heart rates can range anywhere from 40 to 100 beats per minute. Below is a chart relating resting heart rate and fitness level. As can be seen on this chart, your resting heart rate can vary with your fitness level and with age — the fitter you are, generally the lower the resting heart rate. This is only a generalization, there are other factors which may account for variations in heart rate such as illness and stress.
2-MILE RUN
Extreme Team Goal: 13- 20 minutes or less
I say run but you can jog, walk or sprint. It's totally up to you. If you walk it because you can't run that's ok just write it down and write down your time. As you get stronger we will see your time improve no matter if you are running or walking. Just make sure you are putting your best effort forward.
Note: (Warm up first by walking easy pace for 5 minutes.)


PUSHUPS
Extreme Team Goal: 40 for women & 80 for men

Take 2 seconds to lower your body until your upper arms dip below your elbows; pause for 1 second; then take 1 second to push your body up. This ensures that you'll perform the test identically each time you take it.

NOTE: If this is too hard on your toes drop down to your knees and make a note that you dropped to your knees.

SITUPS
Extreme Team Goal: 80 in 2 minutes
Without resting, do as many situps as you can, timing yourself from start to finish.

• Lie on a carpeted or cushioned floor with your knees bent at approximately right angles, with feet flat on the ground. Your hands should be resting on your thighs.
• Squeeze your stomach, push your back flat and raise high enough for your hands to slide along your thighs to touch the tops of your knees. Don't pull with you neck or head and keep your lower back on the floor.
• Then return to the starting position. 

CHINUPS

Extreme Team Goal: 12 or more
Without resting, do as many chinups as you can, timing yourself from start to finish. If you have to use a chair for your feet so as to help lift your body that's ok just make a note of that and next time see how many you can do without the chair.

FLEXIBILITY
Place a yardstick on the floor and put a foot-long piece of masking tape across the 15-inch mark. Sit down with your legs out in front of you and your heels at the edge of the tape, one on each side of the yardstick. Put one hand on top of the other and reach forward over the yardstick as far as you can by bending at your hips. The number your fingertips touch is your benchmark.

AGE
Percentile	18-25		26-35		36-45		46-55		56-65		>65
Gender	M	F	M	F	M	F	M	F	M	F	M	F
90	22	24	21	23	21	22	19	21	17	20	17	20
80	20	22	19	21	19	21	17	20	15	19	15	18
70	19	21	17	20	17	19	15	18	13	17	13	17
60	18	20	17	20	16	18	14	17	13	16	12	17
50	17	19	15	19	15	17	13	16	11	15	10	15
40	15	18	14	17	13	16	11	14	9	14	9	14
30	14	17	13	16	13	15	10	14	9	13	8	13
20	13	16	11	15	11	14	9	12	7	77	7	11
10	11	14	9	13	7	12	6	10	5	9	4	9

 COMING SOON:( Be on the lookout for these new workouts) The will be posted very, very soon.) I wanted to put the fitness test out first so everyone can be ready for what is to come.

Pick from 3 Better Body Fixes:

• Waving Arms & Back Fat Banisher
• Bubble Butt & Thighs Solver
• Double Chin and Chest fat Slimmer
• Flat Abs in 15 minutes

HOW TO GET THE MOST OUT OF YOUR WORKOUT:

Maximum Heart Rate:
A maximum heart rate (Max HR) is the highest number of beats your heart contracts during a one minute measurement. Max HR is a useful tool to measure training intensities and typically is used to measure or predict the level of exercise. It's always good to measure your Max HR while doing exercises to ensure you stay within a safe range or use it to measure if the exercise is actually working well enough to raise your heart rate to acceptable ranges and levels.

Measure Max Heart Rate:
AThe best method of determining your individual maximum heart rate is to be clinically tested and monitored on a treadmill. This is called a treadmill stress testing and is done by a cardiologist or certified physical therapist. Based on your age and physical condition, a formula is used to predict your Max HR. The other method is by using an age-predicted maximum heart rate formula:

WOMEN: 226 - your age = age-adjusted Max HR
MEN: 220 - your age = age-adjusted Max HR

Example: If you are a 30-year-old woman, your age-adjusted maximum heart rate is 226- 30 years = 196 bpm (beats per minute).
*note that this formula allows you to estimate your Max HR. Be sure to consult with your exercise trainer and doctors for the most effective rates that are customized to your health.

Fitness Target Zones: Heart Rates
Exercise Level	Benefits	Intensity Level (Max HR %)
Light Exercise	Healthy Heart Maintenance	50% - 60%
Weight Loss	Burn Fat & Calories	60% - 70%
Base - Aerobic	Increase stamina & endurance	70% - 80%
Conditioning	Fitness conditioning, muscle building, and athletic training	80% - 90%
Athletic - elite	Athletic training and endurance	90% - 100%

Select which level represents your physical condition and then locate the Heart Rate Zones for your age from the Target Heart Rate Chart. For Example: if you want to burn fat to lose weight, select your favorite exercise and keep within 60-70% of your maximum heart rate, based on your age, for at least 30 minutes a day, 3 times a week.