Fitness Monitoring
One of the most important behaviors for changing your health is monitoring your fitness.
Perform these assessments at the beginning of each level, and at the end of each month. If needed, find a friend that can help you out while performing some of the exercises.
Resting Pulse Rate -
Find your heartbeat and count your pulse for 15 seconds. Then multiply that number by 4.
Self Health Rating Perception -
1
10
For this rating, 1 means you feel your health is poor, and 10 means excellent.
Average workout minutes per week -
During the month, keep track of the average number of minutes you spend per week working out. Inspiration Tip: make a log of how many per week to see your progress.
Blood Pressure -
Head to the local grocery store or pharmacy to grab a quick reading. You need both numbers – systolic and diastolic
Blood Pressure -
Head to the local grocery store or pharmacy to grab a quick reading. You need both numbers – systolic and diastolic
Average workout minutes per week -
During the month, keep track of the average number of minutes you spend per week working out. Inspiration Tip: make a log of how many per week to see your progress.
For Level 1 Only
Shoe tying forward fold:
Stand with feet together knees straight, bend at waist and record where fingers touch. This measures your flexibility.
Shoe tying figure four:
Stand on one foot with opposite ankle on knee and record time in that position. This measures your balance.
Shoe tying kneeling:
Stand then try kneeling with one foot on the ground and one knee on ground; record how you kneel then record how you return to standing. NOTE: Preform with some one that can assist you off the ground, if needed. This measures your ability to get up from the ground.
Number of Pushups in 30 seconds -
Number of Squats in 30 seconds -
Standing with feet shoulder width apart, lower your hips until comfortable then return to standing. To increase difficulty, you may perform on one leg.
Number of knee-high marches in 2 minutes -
Plank time -
Start in plank position and record time that you can keep your ankles, knees, hips, and shoulders aligned. You may perform on elbows or hands.