Effective Ways to Tell if You’re Really in Shape.

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If you’re curious about how strong and fast you really are, we have some ideas as to how you can put yourself to the test.

You get two hours of moderate to vigorous exercise per weekWell, yes, technically you are in shape. Switch up your workouts, challenge yourself, and set a limit of two hours of exercise or more per week. You should get at least 150 minutes of moderate activity per week, which can include briskly walking or even mowing the lawn.

For a vigorous activity like running or higher-intensity aerobics, the recommendation is 75 minutes. Make sure to hit these guidelines at minimum, but for peak fitness, push for more vigorous activity when possible (just always remember to take rest days, too).

You can touch your toes easily

This usually comes with a great workout regimen and can also increase coordination. If you want to test yourself to see if you are physically fit, try touching your toes or stretching your arms across your body; if your muscles tighten or pull, it may be time to hit up your local yoga studio.

If you’re looking to increase your flexibility at home, Nerd Fitness recommends adding stretching into your gym routine. Try holding a hamstring stretch for 30 seconds three times a week, and you should start to see results within the month.

You can hold a plank for 60 seconds or more

This is a sign of strong abs and lower back. The plank is touted as one of the best full-body exercises you can ever do. If you can hold a plank for about a minute or longer, you are in pretty good shape. Want to know if you’re in really good shape? Go for two, or try any of these plank variations for even more of a challenge.

You can finish a two-mile run

Doesn’t this sound enticing? The two-mile run is a fitness test used by the U.S. military to test fitness. Jason Fitzgerald, the founder of strengthrunning.com, told Health, “It’s long enough to challenge your endurance, but short enough to allow you to really push yourself.”

If you’re struggling to run two miles, not to worry — Very well has a beginner’s running program that can help you work up to two miles. And, don’t forget the importance of cross-training — biking, swimming, and other aerobic activities can help shave your time and prevent injuries.

You sleep like a baby

Believe it or not, increased sleep is a sign if you are in shape or not. According to Psychology Today, exercise can strengthen your circadian rhythm and help those who struggle with insomnia. If your quality of sleep is suffering and you’re not regularly active, try incorporating some moderate activity, like a brisk walk, into your daily routine.

You can do 20 lunges

Great for your core, legs, and butt, lunges utilize a lot of different muscles. This is why they’re so tough. If you can do 20 lunges without falling over or wobbling too much, chances are you’re in fantastic shape.

Need an even bigger challenge? Check out these lunge variations that will really test your balance and lower body strength. You can add a dumbbell in each hand for extra added resistance, too.

You have a healthy BMI

Body mass index is a measure of body fat based on height and weight. Many people who undergo fitness training have their BMI measured before and after their training to see their level of improvement. WebMD outlines the following BMI guidelines so you can see where you fall.

Underweight: less than 18.5

Healthy: 18.5 to 24.9

Overweight: 25 to 29.9

Calculating your BMI online is a good start, but keep in mind it has limitations. By simply entering your age, height, and weight, you won’t be distinguishing between fat and muscle.

If you’re serious about fitness, a trainer at your local gym or a doctor will be able to more accurately calculate your body fat percentage using special scales or other methods. 🙂 🙂

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