Wanting to get in shape? Start a workout? Get your fitness on? Or advance your fitness and health levels?
As a personal trainer over the last 30 years, I’ve helped individuals discover their current fitness levels to know where to begin, and learn how to best get in shape.
Fitness levels can be assessed in four different areas: aerobic/cardiovascular, muscular strength, flexibility and body composition.
These assessments can be useful for the Certified Personal Trainer to use to best help the trainer design a safe and effective program. As well as, for the individual to know where to start or what they may need to change or add to reach their health and fitness goals.
The four assessments are not only valuable in giving a starting point for designing a workout but they are also beneficial for tracking progress and can be motivating. Performing the assessments on a routine basis, is an essential part to a workout program.
FITNESS AREAS & ASSESSMENTS
When beginning your journey to get in shape, CARDIOVASCULAR/AEROBIC EXERCISE (such as bike riding, walking, running, dancing, and swimming) are all great for losing weight or maintaining a healthy weight. Aerobic type of exercises also strengthens the heart, improves lung capacity and is great for mental health. Cardiovascular exercise should be done 3-5 times a week for 30 minutes.
CARDIOVASCULAR/AEROBIC ASSESSMENTS
The most effective test to measure the body’s ability to use oxygen for producing energy that can be used by the muscle is called the VO2 max test. Basically, the maximum aerobic power or the max volume of oxygen that can be used. These tests can give an idea of the individual’s cardiovascular health and fitness.
You want to be able to slowly work up to comfortably doing a 20 minute cardiovascular workout. Typically, using a talk test to determine what speed for the treadmill, bike etc. can be used if no assessment is available. Most VO2 max tests are done in a clinical setting but many devices can have VO2 max estimates. When I worked at Fitness for Her, we performed the tests on a bike which worked extremely well for a health club setting, but getting closer to a more accurate VO2 number would be in the clinical setting.
STRENGTH TRAINING is important for building lean muscle, increasing strength and bone health. While also changing the body shape and controlling body fat. It also reduces the risk of injury and body pain. Strength training is a low impact exercise that can be done 2-3 times a week to reap the benefits.
Most of my main components in training clients revolves around strength training. Using bands or your own body weight are just some of the ways to incorporate strength training into your fitness routine.
MUSCULAR STRENGTH ASSESSMENT
When I start with a new client, I use the muscular endurance and strength test. This test assesses the ability to resist fatigue and shows muscular strength. It assesses the maximum amount of force an individual can produce in a specified number of repetitions or RM. I usually start with a 1 rep max or a submaximal test to determine a starting weight with the submax about 5-10 reps. I prefer a submax test to determine a beginning weight the 1 rep max for someone already in a strength training program.
Often, this is how personal trainers will find the best weight/rep for the client to be using to either start their weight training program — or to evaluate where their current client is, and adjust according.
Flexibility and a stretching routine
Another critical part of getting in shape is flexibility. Flexibility is important for efficient body movement, increasing range of motion, and can improve posture. Being flexible may also decrease the chance of sustaining muscle injury or soreness and low back pain. Flexibility assessment and exercises are crucial for lengthening muscles that are too tight. Stretching or yoga can be done 2-3 times a week to see results. Or you can incorporate a flexibility routine that can be done for 5-10 minutes after most workouts.
FLEXIBILITY ASSESSMENT
Over the years, I have utilized the flexibility tests which can be done in gyms, health clubs and in home gyms sit and reach test, the V sit test, the toe touches tests are all great examples.
BODY COMPOSITION
The scale gives the overall weight but knowing the overall body composition (body-fat vs. muscle weight) is more important in tracking health and fitness levels. Depending upon the personal goals you can also more accurately measure the progress being made by measuring inches (lost or gained) as well as measuring the body fat vs muscle.
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BODY FAT COMPOSITION ASSESSMENT
In my personal training business, I train at in-home gyms, parks, beaches and online. In the beginning, with the health assessment, one of the key components is getting the baseline of measurements and body fat composition. I use the measuring tape and body fat caliper which most gyms, health clubs and personal trainers use.
Over my 30 years of training, tracking these four fitness assessments seems to get the best results in being healthy and getting in shape. The assessments are a great tool for reaching a healthy weight, achieving strength and flexibility and reaching health and fitness goals to find the fittest you!
If you are ready to start (or re-start) your journey to get in shape, send me a message at Michelleticknerfitness@yahoo.com ! And don’t forget to follow me on Instagram where I post lots of videos with fun and easy workouts!
MICHELL TICKNER
Michelle resides in the beautiful city of Temecula located in Southern California where she is founder and business owner of Fitness by Michelle. Michelle has a Bachelor’s Degree in Education, is an ACE Certified Personal Trainer, a YogaFit 1 Certified Yoga Instructor, and is Certified in Structural Integrated Fitness Training. With over 25 years of being in the Fitness Industry, Michelle brings her passion, knowledge and experience to making health and fitness a lifestyle that is attainable and promotes health and happiness.
Michelle is a mother of two and a soon to be grandma. Time is precious and limited, being a single mom really helped her to relate to the issues so many have with finding time for themselves while balancing family and work. Inspiring others to do this without it being expensive or time consuming is her passion.
In living the lifestyle she promotes you can find Michelle walking or doing yoga on the beach, strength training, hiking or biking on trails. She also enjoys traveling, fashion and spending time with family as much as possible while living the Southern California lifestyle.
