6 Fitness Tests You Should Be Able To Pass
1. Plank
1. Hold a plank pose for 2 minutes
Forget about all the excess movement and back straining that comes with crunches. The plank pose is the real basic building block for all ab exercises. Just put your elbows on the floor and hold the rest of your body straight, not letting your back or legs sag toward the floor (you can also keep your arms outstretched, but most find that a bit easier). If you can’t make it to two minutes, scope out some other exercises to build up your abdominal strength and you should get there soon. If you can knock out two minutes easily, simply see how long you can go or add some modifications. Do a regular plank for the first minute, lift your left leg for the second minute, and lift up your right leg for the third. Or, balance your forearms on a foam roller or find some other tough variation
Forget about all the excess movement and back straining that comes with crunches. The plank pose is the real basic building block for all ab exercises. Just put your elbows on the floor and hold the rest of your body straight, not letting your back or legs sag toward the floor (you can also keep your arms outstretched, but most find that a bit easier). If you can’t make it to two minutes, scope out some other exercises to build up your abdominal strength and you should get there soon. If you can knock out two minutes easily, simply see how long you can go or add some modifications. Do a regular plank for the first minute, lift your left leg for the second minute, and lift up your right leg for the third. Or, balance your forearms on a foam roller or find some other tough variation
Squat
2. Squat your body weight
Squats are another time-tested fitness staple. Trink says this one has great carry-over potential for any sports and activities you partake in, so pay attention to it. Being able to do one rep of your body weight should be attainable for any guy who puts the work in, and, of course, it’s possible to move forward past that goal. “Go for 1 1/2 times your body weight and you’re likely to be one of the most impressive guys in the rec center,” Trink says. “Two times your body weight and you’re pretty much a beast.”
PASSING GRADE: Squat your body weight
Squats are another time-tested fitness staple. Trink says this one has great carry-over potential for any sports and activities you partake in, so pay attention to it. Being able to do one rep of your body weight should be attainable for any guy who puts the work in, and, of course, it’s possible to move forward past that goal. “Go for 1 1/2 times your body weight and you’re likely to be one of the most impressive guys in the rec center,” Trink says. “Two times your body weight and you’re pretty much a beast.”
PASSING GRADE: Squat your body weight
Rowing
3. Finish 500 meters of rowing in 90 seconds or less
Chances are, you probably weren’t on one of those prestigious college rowing teams, but that doesn’t mean you should avoid that often-neglected, old-fashioned, but seriously underrated piece of equipment in the back of the gym. The rower gives you a full-body workout and is another thing you should educate yourself on. “Getting in a 500 in 90 seconds requires all-out effort and good rowing technique,” Trink says, stressing that you should really add this into your regimen.
PASSING GRADE: 500m Row in 90 seconds
Chances are, you probably weren’t on one of those prestigious college rowing teams, but that doesn’t mean you should avoid that often-neglected, old-fashioned, but seriously underrated piece of equipment in the back of the gym. The rower gives you a full-body workout and is another thing you should educate yourself on. “Getting in a 500 in 90 seconds requires all-out effort and good rowing technique,” Trink says, stressing that you should really add this into your regimen.
PASSING GRADE: 500m Row in 90 seconds
Pull Ups
4. 15 unbroken pull-ups in a row
The next step is to knock out 15 straight pull-ups, another classic exercise you’ve been doing since the presidential fitness tests in grade school. The goal here varies based on your weight: 15 is good for a guy from 170 to 190 pounds or so, but he says to shoot for 20 if you’re 160 pounds or less and go for 12 if you’re 200 pounds or more. If these seem unattainable, just keep at it and ramp up your upper body and core work.
PASSING GRADE: 15 Unbroken pull-ups
The next step is to knock out 15 straight pull-ups, another classic exercise you’ve been doing since the presidential fitness tests in grade school. The goal here varies based on your weight: 15 is good for a guy from 170 to 190 pounds or so, but he says to shoot for 20 if you’re 160 pounds or less and go for 12 if you’re 200 pounds or more. If these seem unattainable, just keep at it and ramp up your upper body and core work.
PASSING GRADE: 15 Unbroken pull-ups
Run A Mile
5. Run 1 mile in under 9 minutes
Considering there are people out there who can run a mile in under four minutes, finishing one in under nine minutes shouldn’t seem too tough. However, if you’ve spent more time with dumbbell curls than you have on the track, it might be tougher than you think.” Cardio is important!
PASSING GRADE: 1-mile run in under 9 minutes
Considering there are people out there who can run a mile in under four minutes, finishing one in under nine minutes shouldn’t seem too tough. However, if you’ve spent more time with dumbbell curls than you have on the track, it might be tougher than you think.” Cardio is important!
PASSING GRADE: 1-mile run in under 9 minutes
Box Jump
6. Box jump 66% of your height
This one adds an explosive element to your fitness final exam. If you generally do basic strength training, this might be another one to include in your regular schedule to keep you well-rounded. Technique is important when box jumping, as always, but it’s not too technical an exercise and, thus, completely accessible. Two-thirds of your height is a pretty lofty goal to shoot for but so was dating three girls from the same sorority.
Whoa, unless you’re some sort of god, let’s hope it’s not that tough. Best of luck on all your exams, including this one. You’ll need it.
PASSING GRADE: Box jump 66% of your height
This one adds an explosive element to your fitness final exam. If you generally do basic strength training, this might be another one to include in your regular schedule to keep you well-rounded. Technique is important when box jumping, as always, but it’s not too technical an exercise and, thus, completely accessible. Two-thirds of your height is a pretty lofty goal to shoot for but so was dating three girls from the same sorority.
Whoa, unless you’re some sort of god, let’s hope it’s not that tough. Best of luck on all your exams, including this one. You’ll need it.
PASSING GRADE: Box jump 66% of your height
The vital step you’re missing out when you brush your teeth
Brushing your teeth twice a day is important for good oral hygiene, but it turns out many of us miss out one important step: cleaning our tongues. Here is what happens to our mouths by skipping this step and what’s the most effective technique for tongue cleaning…
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What happens if you don’t clean your tongue?
By missing out your tongue, you not only allow bacteria to form layers on your tongue, but you also increase the chances of oral issues such as bad breath. By failing to clean your tongue properly, bacteria that build up on your teeth, gyms and tongue release smelly gases. What can you use to clean your tongue? You can use your toothbrush to clean your tongue: some brushes even have specifically built-in tongue cleaners on the back which you can use to clean the tongue. |
However, if you find that this is not very effective, or you want a deeper clean, you should use a tongue scraper. Tongue scrapers are usually made of soft, flexible plastic that allows for the thin layer of bacteria to be scraped and removed from the surface of the tongue.
A tongue scraper may also prevent activating the gagging reflex, as a regular toothbrush can be too large and this can prevent getting towards the back of the mouth.
A tongue scraper may also prevent activating the gagging reflex, as a regular toothbrush can be too large and this can prevent getting towards the back of the mouth.
What is the best way to clean your tongue?
When using a tongue scraper, here is how to best way to get a thorough clean: Try to clean the whole surface of the tongue to remove as much bacteria as possible,. Start at the back and work towards the front. Do not brush too hard or you can cause irritation to the tongue.
When using a tongue scraper, here is how to best way to get a thorough clean: Try to clean the whole surface of the tongue to remove as much bacteria as possible,. Start at the back and work towards the front. Do not brush too hard or you can cause irritation to the tongue.
When and how often should you clean your tongue?
Clean your tongue as often as you brush your teeth: last thing at night and at least one other time during the day, with a fluoride toothpaste.
Make sure you use mouthwash at a different time of day from your brushing, however, so you do not wash away the effects of your fluoride toothpaste.
Clean your tongue as often as you brush your teeth: last thing at night and at least one other time during the day, with a fluoride toothpaste.
Make sure you use mouthwash at a different time of day from your brushing, however, so you do not wash away the effects of your fluoride toothpaste.