Fitness testing. Features of your body

As part of the editorial special project, four heroes dared to make an experiment: to get in shape for summer in 30 days, using different opportunities to achieve their goals.

Today we will tell you why it is so important to know all the features and capabilities of your body before starting intensive training, and how, where and most importantly how to pass such a test. All the heroes of our project found themselves in different conditions: the Managing Director of “Championship” Maxim Syreyshchikov went to the Russian Olympic Committee to conduct a study, Polina and Nikita decided to take tests with the help of World Class trainers, and student Dayana tried to conduct a fitness test at home. What happened and what parameters our participants managed to measure, read on.

Indholdsfortegnelse

Maxim Syreyshchikov, Managing Director of “Championship”

Maxim Syreyshchikov

Maxim’s test took place in the innovation laboratory of the Russian Olympic Committee, where leading athletes were tested, including the Kamaz-master team, one of the best freestyle motocross riders in Russia Alexey Kolesnikov and participants of the longest bicycle race Red Bull Trans-Siberian Extreme. The duration of the test took 2.5 hours, a few more days were spent on deciphering all the data and making an individual plan of recommendations. During the test all kinds of parameters were measured: from trivial measurement of volumes and weight, to lung volume, psychological testing and measurements of optimal heart rate zones for training. The final summary table – a circle, on which strong and weak points in the body were marked as points, gave a clear understanding of how healthy the body is, and helped to identify problem areas that can and should be worked on.

It’s like going to a fitness test and feeling like you’ve been selected to be an astronaut.

You may find these tests conducted as part of the research interesting.

Body composition analysis – the task of this test was to determine the basic anthropometric characteristics, including various mass indices (distribution by components – fat-free body mass, body fat) and a number of derived coefficients to assess metabolic processes in tissues. As a result, the body mass was 89.2 kg (of which: 17.4 kg was body fat, 71.8 kg was fat-free body mass)

Maxim Syreyshchikov

Functional test with gas analysis – the test was conducted to determine the indicators of aerobic performance, to assess the capacity of the lungs and the body as a whole under increased load. The load test was performed on a treadmill with a constant angle of inclination of 1% and with a constantly increasing speed of 0.5 km/h in one minute. Pre-start speed was 8 km/h for a duration of 1 minute and recovery for 2 minutes at the same speed. Start speed – 8 km/h and continued operation until no further operation. Oxygen consumption and PANO were determined using a MetaLyzer 3B – R2 gas analyzer.

3D video analysis – within the framework of three-dimensional kinematic analysis quantitative characteristics of separate phases of running (moments of putting the foot on the support, passing the vertical, completing the push-off, completing the front swing), work of hands and body movements are determined, “weak points” in the athlete’s running technique are revealed.

Recommendations on the basis of the fitness test: even long running at least 3 times a week, interval training with consideration of pulse zones.

Polina Sycheva, freelancer

Polina Sycheva

Try everything and realize that you want to try more!

The test that Polina went to was held in the fitness club nearest to her home. It is in World Class Tverskaya where she will continue to attend trainings during the first week of participation in the project. In order to evaluate her abilities and understand what kind of experiments our heroine is ready for, the coaching staff of the club prepared for her an intensive training session with the most unusual directions. In just two hours Polina managed to try a standard TRX functional training, stretching in the popular anti-gravity manner and even perform several popular yoga asanas on a raft in the pool.

Polina Sycheva

The whole training session as a whole made it clear what emphasis should be made in the program being put together for Polina. The coaching team noted that it is necessary to devote time to working out the muscles of the body, to perform complex stretching as a warm-up to any workout, and then to adjust the program based on her goals and desires.

Advice from the trainer: if we are talking about weight loss, any regular physical activity will help you get closer to the result, and then you will need to pay attention to individual problem areas.

Nikita Kuzin, journalist

Nikita Kuzin

To pass the fitness test Nikita decided to visit World Class Tulskaya and take advantage of a free trial session with a trainer, which is offered to all beginners. During this session, the trainer gave Nikita a classic strength training session and advised him on the questions he had: how much weight to start with, whether it is necessary to take breaks between strength training sessions so that the body has time to recover.

Nikita Kuzin

The trainer recommended Nikita to do cardio as a warm-up after training and to stick to the schedule: to visit the gym 3-4 times a week. With the help of this workout our hero was able to determine his initial data, it will be interesting to track: what weight Nikita will be able to lift in 30 days and how habitual cardio training will become for him.

Advice from the trainer: if your goal is to gain muscle mass without losing extra pounds, then refrain from intense cardio in your workouts, as it causes a strong fat-burning effect.

Dayana Mukhametzhanova, student

Dayana Mukhametzhanova

Dayana approached the preparation for the fitness test very responsibly. The heroine had two options – to go to the gym for a free trial session with a trainer or to arm herself with a phone, the Internet, dumbbells and a yoga mat and perform standard exercises, so familiar to us from physical education lessons at school. Together we managed to prepare for you the instruction “How to test your body without leaving home?”.

I’m going to conduct a test at home no worse than in a fitness gym!

Test 1. Pumping abs. Objective: to understand the condition of our abs. To do this, we time 30 seconds on a stopwatch and perform torso lifts from a lying position. In the starting position your hands are behind your back.

Our result: for 30 seconds our heroine performed 21 twists, it shows that the abdominal muscles are normal, but we definitely have room to grow. Let’s find out how many twists Diane will be able to perform in 30 days.

Dayana Mukhametzhanova

Test 2. Put on a fitness bracelet and measure our heart rate at rest, then jump rope for 1 minute. Once again, we measure our heart rate. With the help of the table, which you can easily find on the Internet, and your average HR, we identify the optimal heart rate zone, which should be during the entire workout.

Test 3. Perform a flexibility test. Stand with your feet together. Reach with the toes of the hands to the feet.

Our result: Dayana managed to reach her toes with her hands and even partially put her palms on the floor. This indicates good muscle flexibility, which can and should be developed with stretching.

Test 4. Weighing and measuring. This is one of the most important points of our test, which will be the starting point in the further transformation of our heroine. By changing these indicators (volume and weight) it will be possible to monitor the effectiveness of the entire training and nutrition plan that our heroine adheres to.

It is important to remember: even if sometimes the arrows of the scales freeze on the spot and treacherously do not want to move down a kilogram, your training definitely gives its results, if your mood improves, the volume of certain parts of the body decreases, you feel light.

Test 5. Let’s go outdoors to determine how far to start our daily cardio workouts. We turn on a stopwatch, play our favorite song and run at our own pace.

Our result: on her first run, Diane ran 3.5 kilometers. The period of recovery of heart rate (we clocked her heart rate with a fitness bracelet) and breathing – 1.5 minutes. If you believe the Internet, the indicator is more than positive.

Based on the results of the test, Dayana made a training program for herself. Now every morning our heroine starts with a 30-minute cardio. And the evening ends with a training program at home – lunges, sit-ups and, of course, stretching.

Very soon the guys will be able to share their emotions about how the first week of training went and reveal the secret of their training plans and diets. Detailed recommendations, meal plans and recipes will be available on our website soon. Which of the heroes are you personally worried about?