Make it in four minutes: How to test your stamina

Make it in four minutes: how to test your endurance

This is how American soldiers’ readiness for service was tested.

In 1968, Kenneth Cooper, a famous American doctor, created a number of tests to assess the level of physical fitness for service in the U.S. military. However, anyone can take such a test and test themselves.

This variant consists of four exercises. They must be repeated ten times each for four rounds without stopping. But before you start testing, be sure to warm up!

What does one round of exercises consist of?

First, you need to perform ten push-ups, and after this exercise, stay in a lying rest. Then – ten jumping jacks from a lying position, after which you should turn over on your back. Next, do ten body lifts – you can replace them by putting your legs behind your head and twisting. Lastly – ten squats, which can be replaced by a variation or jumping out of a full squat.

How to know the result?

Everything is quite simple. The result of the test depends on the time for which all the exercises were performed. So, for example, the result in three minutes is considered excellent, in three minutes and thirty seconds – good enough, in four minutes – satisfactory. Well, if the time it took more than four minutes, it means that strength training and endurance leave much to be desired – in the U.S. Army with such indicators will not be taken.

How else can these exercises be used?

Cooper’s complex is suitable not only for a fitness test, but also for regular exercise. You can perform these exercises in any part of the training. And if you do it regularly, you will be able to develop strength and increase endurance, which will allow you to achieve higher results.

What are the variations of the Cooper test?

There is also a running test, a swimming test, and a cycling test. The running one, for example, can be performed at the beginning and end of the season to compare results and assess your progress.

The essence of these tests is to cover as much distance as possible in 12 minutes. The distance covered, gender and age of the person tested are then compared on a table developed by the doctor to find out the result.