This is boring. You should quit reading now.
A few days ago I suggested some baseline measurements to help you keep track of your fitness level, especially if you’re starting or altering an exercise routine.
I’m starting a new program soon. Here are my numbers:
- Weight: 168 lb (76.2 kg)
- Height: 5 feet, 11.5 inches (181 cm)
- Body mass index: 23.3
- Resting heart rate: pending
- Blood pressure: pending
- Maximum consecutive push-ups: 30
- Maximum consecutive pull-ups: 7
- Maximum consecutive sit-ups (knees bent, forearms folded over chest): 30
- 1-mile walk/run: 8 minutes, 45 seconds (jogging anywhere from 6 to 8 mph, average about 6.5 mph)
- Vertical jump (highest point above ground I can jump to touch): 108 and 3/4 inches (276 cm)
- Waist circumference: 92 cm (standing) or 87 cm (supine) [big difference, huh?]
- Biceps circumference: 33 cm (left) and 33.5 (right)
- Calf circumference: 39.5 cm (left) and 39 cm (right)
- Toe touch (stand and lock knees, bend over at waist to touch toes): 7.5 inches (19 cm) above ground
I was in much better shape a year ago after I finished 15 weeks of Verstegen’s Core Performance. The most surprising thing about that plan was that I recovered the ability to bend over and touch my toes; I hadn’t done that since my twenties. I’m 57 now. Clearly, I’ve regressed since slacking off from Verstegen’s program.
I was in much worse shape two years ago, thanks to laziness and the resultant sedentary lifestyle.
Just before the Verstegen program, I’d also developed some bothersome aching in my left shoulder, probably supraspinatous tendinitis. I cured that with a couple months of rotator cuff strengthening exercises.
So at this point I’m at an average or moderate level of fitness for me. If my numbers above seem wimpy, remember that I’m 57-years-old. Hard to be sure, but I’m fairly confident I’m above the 50th percentile for my age group.
I’ll tell you about my new physical activity plan soon.
Update April 4, 2012: I added sit-ups today after finding out that the U.S. Army tests soldiers for sit-ups (among other things) twice yearly.