30 sec fitness test: how fit are YOU?

Since my move, I’ve been training seriously for a solid 3 weeks now.

Weights twice a week, CAGE Cardio workouts twice a week, playing some sports and riding my bike like a madman everywhere I can.

At the beginning, I was feeling out of shape because I hadn’t been on a program for a good month or so.

I was just kinda wingin’ it…

Which is the worst thing you can do, from a results over the long-term perspective.

And my resting heart rate (RHR) confirmed how I was feeling – it was a shockingly high 62 beats per minute!

For the uninitiated, RHR is the number of times your heart beats in one minute at rest.

The best time to take it is in the morning after waking up and going to the bathroom.

Just sit down, take 3-4 deep breaths and then count how many heart beats occur in 30 seconds, then multiply that by 2 to get your RHR.

Well, lo and behold I just took mine again this morning and after 3 weeks of training I’m down 8 bpm to 54 bpm, which is close to the 48-52 bpm range that I feel best at.

Here are the RHR recommendations I make to my athletes before going into a fight:

[+] Welterweights and below: < 50 bpm
[+] Middleweights: 50-55 bpm
[+] Light heavy and above: 55-60 bpm

These are good #’s to shoot for that should give you confidence in your conditioning.

While RHR isn’t the only measure of aerobic fitness I use, it’s quick and does give you an indication of how efficient your cardiovascular system is.

A higher number (> 70) indicates that your heart is weak or your vascular system isn’t well developed because it takes your heart more beats to pump the amount of blood you need to function at rest.

A lower number (< 60) indicates that your heart is strong and vascular system well-developed so that each beat pumps out a lot more blood than those of you with higher numbers.

More blood pumped per beat = greater efficiency.

So, the lower, the better.

If you’re curious where you’re at, you can take your RHR right now following the instructions here, but just note that things like caffeine, stress, alcohol and workouts will affect the # and make it higher than what it truly is.

That’s why I recommend you do it in a consistent fashion, which is to wake up, go to the bathroom, take a few deep breaths and then measure it.

This is just 1 of many metrics I use to assess my athletes and is also 1 of many metrics used to assess all powerDOJO Kyoudai in their Gradings.

So when you wake up tomorrow, take your RHR and you’ll have a simple metric from which to compare the results of your conditioning work in the future.

If you’re not assessing, you’re guessing!

Eric “Measurable Results” Wong

P.S. If you do find your RHR is too high, these workouts will help you quickly lower it, especially the NRG System Complexes.

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6 years ago

I also suggest that Blood Pressure readings are also taken……every so often….for example…. my RHR is 48/51…blood pressure….150/160 over 78/80. Blood pressure was 170/180…being working on trying to reduce…if you can suggest some exercises, it will be appreciated. Into breathing through nose only all the time and this does relax and help.