The Polar Fitness Test is a simple, fast and safe way to assess your aerobic fitness (cardiovascular functional status) at rest. The result, Polar OwnIndex, corresponds to your maximum oxygen uptake (VO 2max), which is typically a measure of aerobic fitness. The OwnIndex value is also affected by your training experience, heart rate, variability heart rate at rest, gender, age, height and body weight. The Polar Fitness Test is intended for healthy adults.

Aerobic fitness is a measure of how well your cardiovascular system transports and uses oxygen entering the body. The better your aerobic condition, the stronger your heart and the more efficiently it works. Good aerobic fitness has a beneficial effect on overall health. For example, it reduces the risk of hypertension, cardiovascular disease and stroke. If you want to improve your aerobic fitness, it will take you an average of six weeks regular training to highlight significant changes in OwnIndex. If you are initially in a not very good physical fitness, you will see progress even faster. The better your aerobic condition, the less your OwnIndex will change.

To improve aerobic fitness, training that involves large muscle groups is optimal. These include running, cycling, walking, rowing, swimming, skating and cross-country skiing. To track your progress, measure your OwnIndex score twice during the first two weeks, and then repeat the test about once a month.

To ensure the reliability of the test results, the following basic conditions must be met:

• You can perform the test in any conditions: at home, at work, in the fitness center; however, a calm environment must be ensured. Eliminate any noise that disturbs you (TV, radio, telephone); you must not talk to anyone.
• A repeat test should be carried out under the same conditions at the same time of day.
• 2-3 hours before the test, refrain from heavy food and smoking.
• On the day of the test and the day before, refrain from excessive physical activity, alcohol and stimulant medications.
• Relax and calm down. Lie quietly for 1-3 minutes.

Before the test

Please note that the test can only be carried out if you configured the A300 device Online flow.polar.com/start .

The fitness test only works with compatible Polar heart rate sensors. Fitness Test is Polar's own smart training feature that requires accurate heart rate variability measurements. This is why a Polar heart rate sensor is necessary.

Before starting the test, check that the data you entered in the Flow online service is correct.

Carrying out the test

1. Go to the menu Fitness test > Start testing. The A300 will begin searching for your heart rate sensor. The display will show Heart rate sensor found And Lie back and relax. The test begins.
2. Lie down, remain relaxed, and limit your body movements and interactions with people. As the test progresses, the bar on the A300 will fill up.
3. When the test is completed, Test Complete appears and the test results are displayed.
4. Press the DOWN button to find out the VO 2max value. Press the START button and select Yes to update the VO 2max value displayed in the Polar Flow web service.

You can interrupt testing at any time by pressing the BACK button. The display will show Test cancelled.

Troubleshooting

• The message is displayed Touch the sensor with the A300, if the A300 cannot find the heart rate sensor. Touch the sensor with your A300 to find the sensor and pair it.
• Could not find heart rate sensor. Check that the heart rate sensor electrodes are wet and that the belt is tight enough.
• If the A300 cannot find the heart rate sensor, it will display Polar HR sensor required.

Test results

The result of the last test can be viewed in the menu Fitness test > Test results. You can also view your results in the Flow app's Training Diary.

To visually analyze the results of a fitness test, use the Flow online service, where you can view detailed information about the test from the Diary.

Fitness Level Classes

Men

Age/Years	Extremely low	Short	Satisfactory	Average	Good	Very good	Excellent
20-24	< 32	32-37	38-43	44-50	51-56	57-62	> 62
25-29	< 31	31-35	36-42	43-48	49-53	54-59	> 59
30-34	< 29	29-34	35-40	41-45	46-51	52-56	> 56
35-39	< 28	28-32	33-38	39-43	44-48	49-54	> 54
40-44	< 26	26-31	32-35	36-41	42-46	47-51	> 51
45-49	< 25	25-29	30-34	35-39	40-43	44-48	> 48
50-54	< 24	24-27	28-32	33-36	37-41	42-46	> 46
55-59	< 22	22-26	27-30	31-34	35-39	40-43	> 43
60-65	< 21	21-24	25-28	29-32	33-36	37-40	> 40

Women

Age/Years	Extremely low	Short	Satisfactory	Average	Good	Very good	Excellent
20-24	< 27	27-31	32-36	37-41	42-46	47-51	> 51
25-29	< 26	26-30	31-35	36-40	41-44	45-49	> 49
30-34	< 25	25-29	30-33	34-37	38-42	43-46	> 46
35-39	< 24	24-27	28-31	32-35	36-40	41-44	> 44
40-44	< 22	22-25	26-29	30-33	34-37	38-41	> 41
45-49	< 21	21-23	24-27	28-31	32-35	36-38	> 38
50-54	< 19	19-22	23-25	26-29	30-32	33-36	> 36
55-59	< 18	18-20	21-23	24-27	28-30	31-33	> 33
60-65	< 16	16-18	19-21	22-24	25-27	28-30	> 30

The classification is based on a review of 62 studies in which VO 2max was measured directly in healthy adults in the United States, Canada and 7 European countries. References: Shvartz E, Reibold RC. Aerobic fitness norms for males and females aged 6 to 75 years: a review. (Study of aerobic state norms in male and female representatives aged 6 to 75 years). Aviat Space Environ Med; 61:3-11, 1990.

Vo 2max

There is an established relationship between maximum oxygen uptake (VO2 max) and cardiorespiratory endurance, since the amount of oxygen delivered to tissues depends on the work of the lungs and heart. VO2 max ( maximum consumption oxygen, maximum aerobic capacity) is the maximum level at which the body is able to use oxygen at maximum load; it is directly related to the maximum ability of the heart to supply blood to the muscles. VO2 max can be measured or calculated using fitness tests (eg, maximal exercise tests, submaximal exercise tests, Polar fitness test). VO2 max reliably reflects cardiorespiratory endurance and allows you to predict endurance during long runs, cycling races, cross-country skiing or long distance swimming.

VO2 max can be expressed in millimeters per minute (ml/min = ml ■ min-1) or in millimeters per minute divided by weight in kilograms (ml/kg/min = ml ■ kg-1■ min-1).

Analysis of your body composition (ratio of fat to muscle tissue) will allow you to set realistic goals and objectively evaluate the results of your training. Based on the results of fitness testing, an effective and safe individual training program will be created for you.

Have you decided to start playing sports? Pro tip: Take a fitness test first. With the help of professional tests, the club doctor will find out your current readiness for classes, the state of the cardiovascular system, determine safe loads, recommend a diet and the amount of fluid consumed, select additional activities in the pool, cardio training, etc. Tests will determine how much is in your body muscle, and how much fat tissue, and based on their ratio, it will be possible to outline achievable training goals and correctly evaluate the results. Fitness testing data will become the basis for your personal training program, which is effective, but does not overload the body. Proper nutrition is 70% of the effectiveness of sports and formation perfect body. Testing will help determine your individual list of recommended and “prohibited” products when various types physical activity.

Fitness testing is a guarantee that within 2-3 months you will see the results of your workouts. Where can I take the tests? Anytime convenient for you Club World Class in Moscow, where you plan to go for training. You can sign up at the reception.

World Class presents a new service - fitness testing using the Stress Test system. “Stress Test” is the latest system for diagnosing the state of the body. It is based on the method of variational pulsometry, which has found wide application in space medicine and professional sports. “Stress Test” is: an assessment of the real progress of sports training; visual presentation of results; express diagnostics of the body's condition. The use of the latest diagnostic technologies can significantly reduce the time of examination, which on the Stress-Test system does not exceed 10 minutes at the first visit and 5-7 minutes at subsequent calls, including consultation with a sports doctor. The “Stress Test” system helps to draw up and adjust the training program, allows you to optimally dose the load during training, and also demonstrate real progress in the physical condition of the body as a result of visiting the club. At the same time, you get the opportunity to get tested at almost any time convenient for you with minimal discomfort and time expenditure. “Stress Test” is simple: 1. filling out an individual electronic card; 2. diagnosis of your functional state (1.5–2 min.); 3. receiving a report and recommendations.

Accurate quantitative composition body or total weight - which is more informative? The answer is obvious! The percentage of body fat is a reliable measure of health and sports uniform person! Changing the composition (composition) of the body is one of the main components of fitness. To objectively assess the results of a workout, simple weighing is not enough - you need an accurate quantitative analysis of fat and muscle tissue. We know that the optimal way to reduce the percentage of adipose tissue is a combination of balanced nutrition and regular exercise. physical exercise. When undergoing a weight loss program, timely information about body composition helps avoid weight loss. muscle mass and unwanted changes in water balance, makes it possible to adjust nutrition and training. Professional body composition analysis using the unique FUTREX device will give a complete picture of qualitative and quantitative changes in your body composition. As a result of the study, you will learn: the percentage and absolute weight of body fat; percentage and weight of the so-called. “fat-free” (lean) mass; percentage, weight and volume of the liquid (water) component; body mass index; personal minimum amount of energy (in kcal) required for life (basal metabolism); current energy consumption (in kcal); general nutritional recommendations; recommendations for physical activity. Advantages of the study: high accuracy of results; comfortable and fast testing (receiving results in less than 1 minute with printing on color forms); absolute safety. The analysis is recommended to be carried out once every two months.

ON THE MARCH

After the ritual introduction (“what are you complaining about, do you suffer from edema, what illnesses have you had…”) they put me on a step machine. We test the endurance of the heart. Sensors record pulse, blood flow and blood pressure before my “climbing Everest”, during it, immediately after the end and after a minute’s rest.
I march cheerfully for three minutes, noting to myself that my breathing could have been smoother. But my fears are in vain, my indicators are within the normal range: the optimal heart rate during exercise is equal to two values ​​of the resting heart rate.
Fitness testing will only be truly useful if it is carried out by sports doctor. Please note that every 5 years such a doctor must confirm his qualifications by being certified by the relevant government agencies.

CHECKING FLEXIBILITY
I sit on a chair, spread my straightened legs and lean forward, stretching my arms as far as possible. Hmm... I'm not Catwoman. So, the path to yoga is forbidden to me? “Not at all,” the doctor smiles. “You reached your heels with your hands, that’s very good!”

MUSCLE STRENGTH
The next test is for muscle strength. I had to remember my unloved push-ups and abdominal exercises from school. To the rhythm of a metronome, I try to do as many leg raises as possible from a lying position, and then do push-ups at speed. To be honest, what pleased me most was that no one except the doctor could see my desperate movements.
The most common mistake when doing abdominal exercises is arching your back. So that testing shows the actual condition muscle corset, the lower back should be pressed tightly to the floor.

WE COUNT FAT
It's time to analyze the composition of my body using the Futrex device. This is a great way to find out if losing weight is worth it. Ray

An infrared sensor passes through the body and calculates how much subcutaneous fat, water, muscle and bone tissue it encounters along its path. After a minute, the computer gives the result - lean body mass (that is, your weight excluding fat and water), the percentage and weight of fluid and fat, and the number of calories that my body spends on basal metabolism. Good news - I only have one and a half extra pounds!
Body composition analysis is a good starting point for working on your figure. “Sometimes a woman is obsessed with the idea of ​​losing weight, but an examination shows that she has very little fat,” explains Irina Drugovskaya, cardiologist, sports doctor at the World Class fitness club. - Such a lady’s weight will decrease due to the loss of “lean body mass,” and this is definitely harmful. In this case, we will advise you not to starve yourself, to work on modeling your figure and thus get closer to the ideal.”

FINAL VERDICT
The relationship between pulse and blood pressure has been identified, possible deviations in the functioning of the cardiovascular system are predicted, safe training values heart rate calculated. Now the doctor can clearly tell me at what intensity and how often I need to train for the sport to benefit me.
I don’t have any problems with the cardiovascular system; I can do it on any cardio machine, but at a moderate pace. Muscle strength test revealed arm weakness and shoulder girdle, so it is advisable to include exercises for these zones in your training. Power training should be performed after cardio, and not vice versa. But I was advised to keep group aerobic exercise to a minimum.
Based on these recommendations, the instructor immediately draws up an individual training program: what other fitness lessons can I take, and which ones should be put off for now.
Our body adapts to new loads quite quickly, so fitness testing is recommended to be repeated periodically. Here's a sample schedule.
* Every 2-3 months - determination of tolerance to physical activity (on a step machine or bicycle ergometer).
* Once a month - body composition analysis.
* Every 3-4 months - testing of the musculoskeletal system.

THREE CONCLUSIONS *You should not trust your own ideas about your physical condition. We can either overestimate ourselves or underestimate our capabilities. *With the help of fitness tests you can find out almost everything about your cardiovascular system, spine, body composition, muscle and bone condition. And if you repeat the tests, there is an additional incentive to train - after all, when you get involved, you want to improve not only appearance, but also indicators of the body’s functioning. *The devices are impartial and cannot be deceived. So don't try to perform tests to the limit or hide your fatigue - it's not in your best interest. Unfortunately, testing often reveals certain health problems.

Many fitness clubs have introduced a new service - fitness testing. What is it, why do you need to do it and is it necessary at all? In order for training to bring benefits to the body and maximum pleasure, it must be within the power of the trainee.

Fitness testing will help determine your level of endurance, flexibility and strength. These tests are quite fast and most importantly very accurately determine the level physical training. This in turn allows you to create a safe and maximum effective program training, as well as objectively evaluate the results of training over time.

Purpose of fitness testing

The main purpose of fitness testing is to determine your general physical condition. Not every trainer can correctly calculate the optimal level of load, especially if classes are conducted in a group. As a rule, a general set of exercises is selected, they are performed in a single rhythm, and for some this turns out to be work at the limit of physical capabilities, while for others it is just a light warm-up. In order for classes to bring maximum benefit and did not cause harm to health and fitness testing is carried out.

There are two types of testing - primary and repeat.

You can undergo a full medical examination with many different tests, or choose a rapid test, which only takes ten minutes. The choice depends on what you want to get in the end - full information about your state of health or a general idea of ​​the capabilities of your body and the level of permissible stress. As a rule, a full examination is recommended if there are health problems or chronic diseases. If everything is fine with your health, then it is enough to undergo rapid testing.

The following devices are ideal for express testing: , and . Express testing is carried out periodically: once a week, or once every 2 weeks. There is no need to purchase any equipment for this. It is enough to rent them for one day and use them with the whole family or group of friends.

All results and medical examination and rapid testing are entered into the personal medical record. Based on the results obtained, a special computer program calculates optimal physical activity. An individual training plan, duration and frequency of classes is drawn up, exercises are selected for certain group muscles, a diet is recommended (if necessary).

To undergo initial fitness testing, you must fill out a questionnaire in which you describe your health status in detail; if you have any illnesses, be sure to take your medical card with you. And of course, don’t forget a simple recommendation - your last meal should be at least two hours before visiting a fitness testing specialist. Take it with you sportswear– in any type of testing you will have to perform physical exercises.

Repeated fitness testing is performed some time after the start of classes - a month, two or more. The purpose of repeated testing is somewhat different - to determine the effectiveness of training and make adjustments to the program.

Fitness testing at home

Yulia Tvorzhinskaya suggests conducting basic tests on your own, at home, that will “tell you about you.”

So, fitness testing consists of three parts.

Part one. Measurements of anthropometric indicators, such as: weight, chest volume, waist volume, hip volume. You will need: scales, a measuring tape, a table to fill out (compile and print it yourself), paste the table into your food diary.

It is recommended to perform control measurements weekly at the same time, for example on Saturday morning, on an empty stomach and after the morning toilet. The dynamics of these indicators will allow us to evaluate the effectiveness training process, will cheer you up and inspire you to new deeds and achievements. Don't take measurements every day, because weight loss is an undulating and completely unpredictable process. Therefore, daily measurements are not always objective and can sometimes only frustrate.

These tests are best supplemented with objective indicators from home self-monitoring devices. Read more about using devices.

Part two. Functional tests. You will need: a stopwatch and the ability to measure your pulse correctly. Functional tests will allow you to determine the state of functional systems: cardiovascular, musculoskeletal, respiratory. The orthostatic test, Stange test, Genchi test, and the body's response to stress (heart rate control before and after performing 20 squats) are used here. The training program must be built in accordance with the data obtained. This is very important so as not to harm yourself with excessive loads.

Part three. Tests to assess the level of physical fitness. You can make a special table where you list all the exercises below in a column, and write the dates in subsequent columns. Take intermediate measurements every 2 - 3 weeks of training and track the dynamics of the results. Offered the following exercises, before performing which be sure to do light exercises.

Exercises for women

Push ups

This test will determine the strength and endurance of your upper body muscles. Don’t do it if you don’t know the technique at all (although this exercise is advanced in the school curriculum). Objective: do as many repetitions as possible without stopping.

Technique: lie on your stomach, legs together, back straight. The arms are bent at the elbows and placed point-blank in front of you at shoulder level. Push up from the floor, straightening your arms and keeping your back and body straight. It is correct to perform push-ups on your hands and toes, but you can do a simplified version - on your hands and knees. Return to the starting position, but do not touch the floor, bend your arms at the elbows to an angle = 90 degrees. Do push-ups without stopping for as long as you can, counting the number of repetitions. There is no time limit; stop the test when you are very tired or when you cannot keep your back straight.

Test standards: for women	20-30 years:	30-40 years	40-50 years
Perfect	30 (+) reps	27 (+) reps	24 (+) reps
Very good	29-21 reps	26-20 repetition	23-15 repetition
Fine	20-15 reps	19-13 reps	14-11 reps
Acceptable	14-10 reps	12-8 reps	10-5 reps
Needs some work	< 9 повторений	< 7 повторений.	< 4 повторений

Press

This exercise will help you determine your muscle strength. abdominals. You will need a mat and a stopwatch.

Technique: take I.p. lying on your back, knees bent, hands behind your head. We perform a partial lift of the shoulders, so that the lower back remains firmly pressed to the floor, then we should return to the I.p. We record the time for 30 seconds, perform the exercises and count the number of repetitions. Write the result in a table and compare it with the test standards.

Test standards:

Excellent – ​​30 or more
Very good - 29-25 reps
Good - 25-15
Acceptable - 15-10 repetitions
You need to work - less than 10 times.

Flexibility

Bend forward from a sitting position. This test will determine the flexibility of the muscles in your lower back and legs.

Required equipment: school ruler. The task is to bend over as far as possible, sitting on the floor, legs in front of you.

I.p. sit on a gymnastic mat (or carpet), heels on the edge of the mat. Place one hand on top of the other, palms down. Exhale and reach towards the line (where your heels are) as far as possible without bending your legs. Place your palms on the floor and hold for 3 seconds. Measure the distance in cm that you managed to reach, counting “+” if it is beyond the line (further than your heels), and “-” if it is before the line (you did not reach your heels).

conclusions

Every fitness program should include assessment methods. Record the test results in tables. They are not at all difficult to compose and print (or draw by hand) yourself. It is advisable to conduct testing monthly. This will help evaluate the effectiveness (or ineffectiveness) training program and correct it in a timely manner. If the process is carried out correctly, then the result of testing is irrefutable evidence that your efforts have led to excellent results!

We invite you to . Resistance to stress is not an innate trait. You need to know that this is a skill acquired throughout a person’s life. Therefore, the question of how to increase stress resistance is very important. This trait generally implies the beliefs, actions, and train of thought of a person that he acquires in the process of his development.

Stress resistance is a set of qualities that allow the body to calmly endure the effects of stressors, without harmful outbursts of emotions that affect activities and others, and can also cause mental disorders.

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Greetings, dear readers!

It's no secret that the key to a good figure is proper nutrition and physical exercise. But what if you haven’t worked out for a long time and don’t know where to start?

What kind of sport should you choose and what level of stress can you afford so that your training brings both benefit and pleasure? The answers to these questions can be obtained by taking a fitness test. So, today I want to raise the topic - fitness testing, what it is and what its benefits are.

How does this happen

Many fitness clubs now have a testing service and often offer it as a bonus to their club card. But what is such a “gift”?

This is a complete diagnosis of your physical condition under various loads. As a result, you are offered the most effective and, at the same time, safe training program.

To ensure that the test results are as accurate as possible, it is best to consult a sports doctor.

To draw the correct conclusion, a specialist:

• Take measurements of height, weight, volume, etc.
• Will do a cardiogram.
• Measure pulse and blood pressure.
• Conducts various diagnostics - body composition, fitness indicators, stress test (pulsometry).

Let's take a closer look at what is usually included in the diagnosis:

• Body composition is determined using devices that, by scanning the body (for example, with infrared rays), provide data on the ratio of fat and muscle in the body, how much muscle and bone tissue is in the body, how many calories are spent on metabolism, etc.

Based on these indicators, you will be given recommendations for proper nutrition and quantity sports exercises, to achieve the goal.

• Fitness indicators are determined using physical activity. You will be asked to do a series of exercises that will show the level of acceptable cardio loads, strength training, level of flexibility, etc.

If a “weak link” is found, this will certainly be reflected in the recommended training plan so that your body is as harmoniously developed as possible.

• A stress test allows you to determine the adaptive capabilities of the body. Based on this, it will be possible to predict fatigue and prevent it, assess the body’s response to physical activity, etc.

It is impossible to accurately answer the question of how such testing is carried out, because in each institution this procedure is done with its own subtleties and nuances, but I tried to reveal the general picture to you in as much detail as possible.

What to do with conclusions

So, you spent about an hour of your time on all the exercises and tests. And what to do with the results, where they will be useful? It's simple, after the test you will receive answers to the following questions:

• What should be the regularity of training?
• What load is permissible during the adaptation period?
• How much time to spend on warming up?
• What is better to choose for the main part of the training.
• How to increase your efficiency during training.
• How to prevent overvoltage.
• What diet do you need?
• How much fluid should you drink during training?
• What additional methods of losing weight should be introduced - massage, sauna, etc.

Agree, knowing all this, you can exercise as efficiently as possible and, at the same time, avoid overexertion and, as a result, a negative attitude towards training.

The most important thing is to be honest during testing!) Don’t try to hide your fatigue, tell us in detail about your illnesses. All this will allow you to achieve accurate results, which will then go into an individual fitness program.

This means the effectiveness of your training will be high!

In general, I am for fitness tests, because they allow you to plan your workouts wisely, choosing the sport that best suits you. It may happen that you thought that you could only lose weight in a rocking chair, but it is not only ineffective, but also harmful to you, and yoga would be your best option. There are also such metamorphoses)

Write in the comments, have you ever done such testing, and how did it help you? I wish you a healthy body and optimal training!

Until we meet again,

Anastasia Smolinets