Sam (![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
l33tminion) wrote2009-08-01 07:43 pm
l33tminion) wrote2009-08-01 07:43 pm
Fitness Progress, One Year In
FitTest results from one week into the current iteration of my strength program (last test was on 10/20/2008, a bit more than 9 months ago):
Weight: 170 lbs. (-13 lbs.)
BMI: 27.4 (-1.1)
Measurements: Up an inch around hips (probably from all the squats and deadlifts), down 0.75 in. around waist, down 1.5 in. around chest and 2.25 in. around shoulders. Calf, thigh, and arm slightly skinnier, forearm slightly broader.
Fitness Scores
Overall: 39 → 57
(1-100, 50 is average, higher is better, compared to other males my age)
Bodyfat (3-Pinch Measure): 23 → 30 (21.7% → 19.8%)
Bodyfat (Impedance Measure): 10 → 24 (27% → 21.3%)
Resting Heart Rate: 72 → 50 (62 BPM → 68 BPM) (weird, but despite the huge change in score, the measurement isn't that different)
Active Heart Rate: 28 → 60 (116 BPM → 97 BPM)
60-Second Situps: 60 → 73 (40 reps → 44 reps)
Maximum Pushups: 10 → 84 (10 reps → 37 reps) (?!)
Sit-Reach Flexion: 75 (19.5 in.)
Current plan is three more weeks of my latest strength rotation, then move more focus to cardio goals. My trainer wants me to be running a marathon (or half-marathon) in a year, which is a bit O_o since my running endurance is still really bad. (Although given the improvements in my cardiovascular fitness, I could probably start training towards such a goal without dying...)
Weight: 170 lbs. (-13 lbs.)
BMI: 27.4 (-1.1)
Measurements: Up an inch around hips (probably from all the squats and deadlifts), down 0.75 in. around waist, down 1.5 in. around chest and 2.25 in. around shoulders. Calf, thigh, and arm slightly skinnier, forearm slightly broader.
Fitness Scores
Overall: 39 → 57
(1-100, 50 is average, higher is better, compared to other males my age)
Bodyfat (3-Pinch Measure): 23 → 30 (21.7% → 19.8%)
Bodyfat (Impedance Measure): 10 → 24 (27% → 21.3%)
Resting Heart Rate: 72 → 50 (62 BPM → 68 BPM) (weird, but despite the huge change in score, the measurement isn't that different)
Active Heart Rate: 28 → 60 (116 BPM → 97 BPM)
60-Second Situps: 60 → 73 (40 reps → 44 reps)
Maximum Pushups: 10 → 84 (10 reps → 37 reps) (?!)
Sit-Reach Flexion: 75 (19.5 in.)
Current plan is three more weeks of my latest strength rotation, then move more focus to cardio goals. My trainer wants me to be running a marathon (or half-marathon) in a year, which is a bit O_o since my running endurance is still really bad. (Although given the improvements in my cardiovascular fitness, I could probably start training towards such a goal without dying...)
no subject
Walking / hiking is a good and pleasant way to get places and burn calories, but not a good way to build cardiovascular endurance (except for people who are in such bad shape that even walking raises their heart rate significantly from its resting level). I made some (admittedly slow) progress on that front with treadmill jogging intervals (quick walk for a minute, jog for a minute, repeat for half-an-hour, preferably at a slight incline; as you make progress, you can increase the length or speed of the jogging portion).