Simple Tools to Help You Measure Your Endurance

Strength is one measure of fitness. There’s also your VO2max or the measure of oxygen consumption. And there’s also your endurance. Endurance may be one of the most important levels of fitness because it impacts your body in a number of ways.

So how do you measure your endurance? How do you know if you’re in shape, what goals to set, or how to improve your endurance? You need a starting point, a measurement.

One-Mile Endurance and Fitness Test

The simplest test is the one-mile test. This test requires you to run/walk a mile as fast as you can. The only tool you need is a stopwatch so you can see how fast you are able to cover the distance.

It’s strongly recommended that you warm up. Walk a mile first to get your muscles ready to go and your cardiovascular system warmed up.

Once you’re warm, it’s time to walk or run that mile as fast as you can.

Record your results. There are charts you can use to determine your endurance and fitness level based on your time. For example, if you’re female and between the ages of 40 and 49, anything less than fourteen minutes is excellent.

For a man of the same age, anything less than thirteen minutes is excellent.

If you don’t achieve “Excellent” results, don’t worry. You can begin an endurance training program and start improving your endurance and overall fitness level.

The Three-Minute Step Test

Another test you can take at home is the three-minute step test. You need a step, about twelve inches tall.

You can use your home steps if you don’t have a fitness step. You also need a metronome and a stopwatch.

You may have a smartphone application that counts beats per minute.

You want to set your watch or metronome to 96 beats per minute.

Each beat is a step up or a step down. Continue stepping on the beat for three full minutes.

As soon as the three minutes is up, take your pulse for a minute.

You can do this by putting your fingers on the main artery in your neck.

Count all the beats for a minute. Again, there are charts you can find online that will help you determine your score. For a man age 46-55, an excellent score is a heart rate between 56 and 82 beats per minute.

A woman of the same age would have an excellent score if her heart rate were between 63 and 91.

If you’re concerned about your fitness level, you can also head to your doctor and request a fitness test. VO2max tests can be performed at your local sports performance center as well.

Knowing your endurance levels can help you determine an appropriate fitness program so you can effectively boost your health.


Learn more here in our weight loss section guide for How to Start a Home Fitness Program For Beginners

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