So today, courtesy of Google, I was given a fitness evaluation. I was really dreading this. 5 months ago I gave birth to Riley and during that pregnancy I didn't work out and I gained 75 pounds. This was surely not going to go well. The test consists of getting a Resting Baseline and body measurements, then doing some exercises to test Cardiovascular Efficiency, Strength Endurance, and Flexibility.
I met Erin, one of the Google trainers and we started with the measurements. Height, RBP (resting blood pressure), RHR (resting heart rate) were fine. Weight and age, were annoying, but to be expected. Body Composition was 25.57% which is Good (range for good is 24.1-28%). I was really surprised at this, I sure do feel mostly fat. Waste to Hip Ratio .84, I think it should be better but its healthy.Strength Endurance part I (push-ups) was average, which was okay because I just did enough to be average. The tendonitis in my wrist has been doing much better and I didn't want to risk it. Strength Endurance part II (abs) were excellent. I can do crunches all day but still no six pack, probably the chocolate. I also tested "very good" for flexibility, but then there was the bad news.
Not a big surprise but my Cardiovascular Efficiency was "Below Average." I think this has always been the case. This is the area I'm going to have to work the hardest at, and its absolutely what I hate the most. Erin gave me a strength building workout to try and follow in addition to the Team-in-Training program (mostly cardio). We're going to do this test in a few weeks to see how I'm doing.
Strength Workout
3 sets 10 reps each
- Ball Squats
- Chest Press Machine
- Row Machine
- Tricep Pulldowns
- Lat Pulldowns (seated on stability ball)
- Step-taps - Shoulder Press
- Step-taps - Bicep Curls
- Glute Heel Pushups
- Hip Raises
Abdominals
- 3 sets of 12 ball crunches (both middle and side)
- 3 sets of 15 lower body bicycle
- 2 Planks (holding for a minimum of 30 seconds)
No comments:
Post a Comment