THE FITNESS TEST

How fit are you? Our simple fitness test will determine your level of conditioning—and teach you how to improve it

It starts when the training wheels are removed from your bike and you're expected to move forward, continues when you measure yourself against your high school peers on the playing field, and reaches a critical mass of sorts when you put your talents into the job market for the first time. Life is an unending series of tests, friend. And each test has one thing in common with all the others: the pressure not to fail.

Now that you've established a career and a relationship--you gave up the idea of living solo in Bora Bora--you probably figure you don't have to take no more stinkin' tests, right?
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Surprise! We've got another one for you. But relax, this test doesn't involve multiple-choice questions or a No. 2 pencil (you can use your Visor for the easy calculations you'll have to do), no pass/fail pressure. It's a fitness test, designed by two experts exclusively for Men's Fitness readers.

By testing yourself in various fitness components--cardiovascular capacity, body-fat distribution, flexibility, and muscular strength and endurance--you can get a snapshot of your strengths and weaknesses and evaluate just how effective your training program is. Fitness testing "provides a benchmark for improvement over time," says test co-creator Richard' Cotton, spokesperson for the American Council on Exercise and an editor of ACE's Personal Trainer Manual.

"You can see how well you're improving, because you ... have some real numbers, which are psychologically perceived as being more objective, more real than just, I feel better, or, My clothes fit better," adds Cotton's collaborator on the test, Roger Earle, co-editor of Essentials of Strength Training and Conditioning and a former strength-and-conditioning coach at Creighton University.

Here's the plan: Take the test. Record your results. Whether you're new to fitness or a returnee, stick to a regular program and you should see improvements quickly, so test yourself every four to six weeks. If you're a workout regular, improvements will be more long-range, and you can wait eight to 16 weeks before retesting. You can also mix and match trials not covered (for example, pull-ups and running stairs) in order to suit your needs.

Keep notes on your performance and the test conditions, and retest later under the same conditions to see how you've progressed. If you're just starting a workout program or are over 40 years old, consult a doctor, and give yourself a month or two to adapt to training before you take the test. And merely by taking the test, you get an A for making an effort to improve your fitness.

1. CARDIOVASCULAR FITNESS

Test: Resting Heart Rote

Why: The better your endurance and cardiovascular fitness, the lower your resting heart rate, because of the increased amount of blood that the heart pumps with each beat. Your resting heart rate usually decreases as your cardiovascular fitness improves.

How: Take your pulse in the morning, just before you get out of bed. Count for a full minute, or for 30 seconds and multiply by two.

How you compare: The average rate for men is about 70 beats per minute, but there can be a wide range here--"normal" extends from 40 to 100. Aerobically fit people usually are below 60; an astronaut's heart rate is even lower.

Drawbacks: Some people have a naturally elevated heart rate no matter what their level of fitness. Conversely, if you start with a naturally low rate, you may not see significant improvement over time. The best application is for monitoring overtraining--if you notice an elevation of 10 to 15 beats per minute, you may not be recovered from the previous day's training.

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Test: Rockport Fitness Walking Test (for beginner/ intermediate)

Why: This test measures your cardio efficiency, giving you an approximation of your V02 max, which is the amount of oxygen per minute your body is able to use while exercising. The higher your V02 max, the better your endurance, which means the faster and longer you can walk, jog, bike or row.

How: Warm up by walking and doing light stretching on a quarter-mile track. Then do a one-mile walk (four laps) as fast as possible, stopping if you feel dizzy or experience any chest pain. After completing the mile, keep walking but slow the pace.

Immediately take your pulse for 10 seconds, counting the first beat a zero, then multiply by six. Record your pulse and the time it took you to complete the mile, then cool down for five minutes.