Julie Lohre Online Fitness Test

How Fit Are You? Online Fitness Test

Online Fitness Test

How Fit Are You?  Online Fitness Test for Women

Being fit is about so much more than the number on a scale or fitting into a certain clothing size.  While being at a healthy weight is important, there are other measures the can be most helpful in giving us a full picture of your overall fitness.  And your fitness level is what matters most at the end of the day because it directly links to how long you live and your quality of life.  In particular, how fit you are in your 30's and 40's correlates with long term health and even mortality rates.

So, what are the important factors when we are looking at true fitness levels?  I like to look at 3 critical factors of fitness that you can influence with proper training and nutrition and that can be used as measures of progress over time.   Cardiovascular endurance, flexibility, and strength are all important indicators and things we can measure fairly easily.

How fit am I Online Fitness Test

As part of my Online Personal Training,  I ask each woman to complete a series of tests once a month called the FITBODY Fit Test.  This test allows us to see how a woman’s body is changing in those most important measures of fitness.  These measures can be just as important (if not more so!) than the inches and weight changes she may see at our 2 week check ins.  They tell us with certainty whether or not she is moving forward and becoming fitter and healthier or if we need to re-evaluate her program.

Whether you have been exercising for years or you are just now making a commitment to a fit & healthy lifestyle, you can take my Online Fitness Test yourself as well and see how you are changing over time. I have complied data over the years to create benchmarks that let you know how you compare.  All benchmark data is based upon women that have participated in the FITBODY Training program with the average age of 35.

If you are working to get to your personal best and want to really know if your training and nutrition is making a difference, I encourage you to jump in and complete the FITBODY Online Fitness Test along with us!

Online Fitness Test #1: Resting Heart Rate

How do to it: This one seems easy.  Sit quietly for 2 mins in a relaxed position and take your pulse.  If you can do this one first thing in the morning, that is best.  It does not have to be done at the same time as the rest of your fit test.  You can use a heart rate monitoring watch if you have one or simply count your pulse at your neck or wrist for 15 seconds and multiple that by 4.  

Why resting heart rate is important:

Resting heart rate is measured by beats per minute or BPM. For the super fit, RHR tends to be lower because a healthy heart is able to pump more blood with each beat with greater efficiency, thus requiring fewer beats per minute to pump blood throughout the body. Conversely, an elevated heart rate can be a sign of health issues.

What I am looking for:

As we watch over time, we are looking for a reduction in your RHR as a result of increased fitness, meaning your heart is working more efficiently. These numbers can be especially motivating as you progress through our workout program. When you notice your RHR slowly declining over weeks and months, it’s an indication you’re getting fitter.

What kind of changes are possible over time?
To help you understand what kind of change is possible, I checked in with a few women I work with online so you can see the changes they have been able to make:

Ornella G. (38)Time Period:  4 MonthsChange in Resting Heart Rate:  88 BPM to 64 BPMApril L.  (42)Time Period:  7 MonthsChange in Resting Heart Rate:  87 BPM to 71 BPM

Kelly K. (25)Time Period:  8 WeeksChange in Resting Heart Rate: 70 BPM to 64 BPM

Julie W (53)
Time Period:  24 WeeksChange in Resting Heart Rate: 91 BPM to 73 BPM

Elaina C. (40)Time Period:  12 WeeksChang in Restin Heart Rate:  75 BPM to 65 BPM

What should my resting heart rate be?  Women's Resting Heart Rate Chart by Age:
Resting Heart Rate Chart Women

Online Fitness Test #2: 1 Mile Run

How do to it:  Find a 400-meter track and complete four laps as fast as you can. Begin with five minutes of very light jogging to warm up, then start your watch and go for it. Record your time. The mile is not a sprint, so pace yourself so that you are able to complete the entire mile.

FITBODY Bench Marks for the 1 Mile Run for Women

Excellent:  Sub 7:30 min mile
Above Average: 7:30 – 9 mins
Average: 9 – 11 mins
Below Average:  More than 11 mins

What kind of change is possible over time?

With my online personal training program, women can seriously improve their cardiovascular endurance as demonstrated by their one mile run time.  Here are some of those changes:

Melissa C (38)
Time Period: 16 weeks
Starting 1 Mile Run Time:  9:08
Ending 1 Mile Run Time: 7:38

Renee C (53)
Time Period: 8 weeks
Starting 1 Mile Run Time:  12:15
Ending 1 Mile Run Time: 10:48

Rajaa S (32)
Time Period: 8 weeks
Starting 1 Mile Run Time:  13:20
Ending 1 Mile Run Time: 10:35

Mindy R (25)
Time Period: 3 months
Starting 1 Mile Run Time:  9:14
Ending 1 Mile Run Time: 6:58

Online Fitness Test #3: Pushups

How do to it:  Using Proper Pushup Form, complete as many pushups as possible without resting.  For each pushup, your chest must touch the ground and as you rise to full arm extension, a straight line should be maintained from shoulders to heels.

FITBODY Bench Marks for the Pushups for Women

Excellent:  More than 20
Above Average: 10-20
Average: 5-10
Below Average:  Less than 5 

What kind of change is possible over time?

With my online personal training program, women can seriously improve their strength as seen with the number of strict pushups they can complete without resting.  Here are some of those changes with the pushup test:

Tonya T (44)
Time Period: 16 weeks
Starting Pushups:  4
Ending Pushups: 16

Renee C (53)
Time Period: 8 weeks
Starting Pushups:  6
Ending Pushups: 12

Stacy S (24)
Time Period: 16 weeks
Starting Pushups:  15
Ending Pushups: 30

Tammy S (32)
Time Period: 3 months
Starting Pushups:  0
Ending Pushups: 10

Online Fitness Test #4: Sit & Reach Test

The sit and reach test measures flexibility in your lower back and hamstrings.

How do to it: You will need a tape measure and adhesive tape.
A. Lay the tape measure on the floor and place a piece of adhesive tape across the tape measure at the 15 inch mark.
B. Without your shoes on, sit on the floor with your heels at the tape line, about 12 inches apart and the zero mark of the ruler toward your body.
C. Keep your knees completely straight and hands together as you reach forward as far as possible.
D. Hold the farthest position for 3 seconds. Do not bounce or allow one hand to reach further than the other.
E. Repeat this test 3 times and record your farthest reach.

Online Fitness Test Sit and Reach

Online Fitness Test Bench Marks for the Sit & Reach Test for Women

**Results are recorded with the 15 inch mark being even with your heels

Excellent:  More than 23 inches
Above Average: 16-23 inches
Average: 12-16 inches
Below Average:  Less than 12 inches

What kind of change is possible over time?

With my online personal training program, women can seriously improve their flexibility as seen with the sit and reach test.  Here are some of those changes in flexibility:

Michelle D (32)
Time Period: 16 weeks
Starting Sit and Reach Test: 8  
Ending Sit and Reach Test: 16

Melissa W (51)
Time Period: 8 weeks
Starting Sit and Reach Test: 12  
Ending Sit and Reach Test: 20

Stacy A (29)
Time Period: 16 weeks
Starting Sit and Reach Test: 17 
Ending Sit and Reach Test: 25

Theresa S (41)
Time Period: 3 months
Starting Sit and Reach Test: 11  
Ending Sit and Reach Test: 21

Online Fitness Test #5: Long Jump

How do to it: Using a tape measure, line out 7 feet on the ground. Stand with your feet next to one another at the 0’ mark and take a long bound forward as far as you can. Record your jump length.

FITBODY Bench Marks for the Long Jump for Women

Excellent:  More than 65 inches
Above Average: 50-65 inches
Average: 40-50 inches
Below Average:  Less than 40 inches



Ready to get in the best shape of your life?
Get started today working directly with Julie Lohre in her Online Personal Training Program!

Online Fit Test for Women Online Fitness Test Transformation