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The benefits of sport on your body are numerous and the more you go on over the years, the more sports can help you grow old in health. Thanks to physical activity you can regulate the pressure, make the arteries more elastic and reduce the risk of fat deposits. But before that you will better to understand your training level. However, in order to stay in shape it is essential to follow a healthy diet, but with the sole control of the nutrition it is not possible to obtain a toned body.

You have to engage and do some exercises in order to stimulate the muscles and to have a good physical shape. To understand if you have a toned body, the secret is not to be obsessed with the scales: lean mass (muscle tone), in fact, weighs more than the fat mass then, at the same weight and height, an active person will be slimmer than a sedentary.

In addition, sports people have a faster metabolism than inactive, improving not only the physical appearance, but also the entire cardio-circulatory system. During sports, the body burns calories and the more the body is muscular the more it burns calories even while sleeping! It is for this reason that, once the diet is over, it is advisable to start or continue to practice sports, because physical activity helps to fuel muscle mass, so it allows you to burn more calories.

To improve your performance and do not take risks to your health, it is essential to know your training level before starting a sport: in this way you can adjust the intensity of the effort to your ability, not to subject your body at a stress, but you can also reshape it as you progress. Seeing how to improve your performance from week to week will also help you keep your motivation high, so you do not risk giving up halfway. We offer 5 simple and fast tests to help you understand what your training level is.

training level

Test to find out your training level

The tests combine strength and strength, so they are perfect to perform to assess your condition before starting a physical activity after a long break, but also to monitor your progress once you have resumed training. For each of these tests, the highest level is the one that manages to reach an athlete   who trains every day, so do not be discouraged if the results are not good!  Intensify your training and, after a few weeks, repeat the test (s) to see improvements.

Training level and test

If you are practicing an anaerobic activity, run the Ruffier test, which is an effort test that helps you understand your recovery skills, and you notice that you are struggling to recover, we recommend that you introduce an aerobic activity   such as run at least once a week and repeat the test after a few weeks to see if your recovery capacity has improved.

Recommendations:  These tests are famous and easy to do in your home but, for optimal results, do not forget to spend at least 10 minutes heating, not only to avoid hurting yourself but also to prepare your body and mind for the effort.

The 5 training level tests proposed

  1. The push-ups.
  2. The chair.
  3. The plank.
  4. Pull ups.
  5. Ruffier test.

Remember that these tests do not replace a medical examination to assess your state of health. If you want to start a physical activity, go to the sports doctor. Only he can tell you if you are ready to do the sport you have in mind!

1) The bending test

This test measures the strength of your back muscles, chest muscles and shoulders. For 1 minute, perform as many push-ups as possible and check the table data to evaluate your level (1 to 5) depending on your age and gender.

How to properly perform the push- ups: put yourself in the starting position – the opening of the hands must be slightly higher than the width of the shoulders – and try to respect the rules “chin, chest, thighs”: means that these 3 parts of the body must go down together during the flexion. The goal is to try to touch the ground when you come down and move them away together when you go up.

2) Chair test

The chair test is frequently used by skiers, is easy to perform and does not require any type of equipment to be built. It helps you to understand the resistance of   the thigh muscles in isometry. Hold the position for as long as possible and check the time on the table to evaluate your level.

How to correctly perform the exercise of the chair.  Standing back to the wall, feet about half a meter from the wall, slides downward to form a 90-degree angle with the legs. Pay attention to balance the weight on the heels. Inhale and exhale bring the belly inward.

training level

3) Test of the plank

Having relaxed and out-of-body abs   has serious consequences for the spine and can cause low back pain, sciatica and herniated disc. Take the plank test to measure the strength of your abs. Hold the position for as long as possible and check the time on the table to evaluate your level.

How to properly run the plank.  Get on your knees with your elbows on the ground, bring your outstretched legs back by placing your feet on your toes and raising your pelvis paying attention to keep your back straight and parallel to the floor. Bring your stomach in and contract your buttocks.

Very important. Never let your tummy come out! Keep the cervical in a neutral position, that is, in the extension of the body.

4) Traction test at the bar

It is the only test that requires material, so get a simple door bar that has a very low cost (from 4.50 to 12 euros). It is a multi-joint exercise that stimulates all the back muscles. The optimal physical level is reached by 15 tractions up!

How to correctly perform the traction to the bar: grab the bar with your hands, palm facing you or outside, hands open to shoulder width, bring the bar to the chest trying to bring the chin over the bar. Perform the highest number of tractions.

5) Ruffier test

The Ruffier test that takes its name from the doctor who created it is a sports medicine test that measures your level of training, your cardio respiratory capacity and recovery after the effort. It is a 3-step test based on heart rate (FC) before and after the effort. Once you have the result, check the table to evaluate your recovery time. Under 8 o’clock it is advisable to consult a doctor.

How to correctly execute the squats.  Starting standing, legs apart at shoulder width, toes slightly rotated out, and the weight of the body in the middle. Bend your knees, bring your buttocks back, lightening your toes and feeling the weight of your body on your heels. Straight torso, active abdomen and arms forward to facilitate balance during the descent phase.


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