Monitoring success 2017-12-28T12:48:59+00:00

Monitoring success 

Upon joining send us your initial progress picture along with your LRG Fitness test results. Retake the test in 60 days and provide us with your updated picture and latest fitness stats. We’ll contact you directly to talk you through our findings and offer recommendations on further improvement to include dietary advice.   

Before starting any exercise programme, or undergo any fitness tests LRG Fitness recommend you seek advice from your GP or a health professional if you have any health concerns, such as a health condition or an injury. 

Why Should You Monitor the Success of an exercise programme?

For those people who are interested in tracking the success of any exercise programme, weight loss on its own is not necessarily an accurate measure of good health.

LRG Fitness has devised a series of tests allowing individuals to identify strengths and weaknesses. Undergoing a fitness test can provide motivation and acts as a measurement to see developments during your exercise programme. Fitness goals will differ, from improving speed or endurance, to burning fat or increasing muscle mass. You can also document your successes by taking progress pictures every time you retake the test. Looking back at old pictures of yourself can help see how far you’ve advanced in tracking your improvements! Failure to track your progress will make it difficult to determine if what you are doing is working. As you work towards your goals and new lifestyle retake the test every 60-90 days and record your results!

Ensure you have completed a full warm up before taking part in any of the below fitness tests. Do each test with plenty of rest in-between so that you are fully recovered.

Plank test

The purpose of this test is to measure the strength and endurance of the core stabilising muscles.

Aim: to hold a plank position for as long as possible. The test should end when you are unable to hold the correct form and plank position.

Equipment: stop watch

Procedure: make sure you are on a stable, non slip surface. Lie on floor, put your elbows beneath your shoulders and your forearms on the floor. Keep your feet together and tuck your toes under. Lift your hips off the floor and hold in a straight position from your head to heels. Do not let your hips lower or back arch – when they do the test is over.

Scoring: the total time you held the correct plank position.

Press Up Test

The purpose of this test is to measure upper body strength and endurance.

Aim: to do as many well executed press ups as you can in a minute.

Equipment: stop watch

Procedure: make sure you are on a stable, non slip surface. Start with your hands shoulder width apart and arms straight. Tuck your toes under and lift hips off the floor. Keep your body as straight as possible. Bend your elbows and lower your chest to a 90 degree bend of your elbows, then push back up to straight arm position (without locking your elbows completely straight). Repeat as many times as you can in one minute. You may rest if necessary. If you can’t perform a correctly executed press up, do them on your knees.

Scoring: the total amount of press ups carried out in one minute.

Squat test

The purpose of this test is to measure lower body strength and endurance.

 Aim: to do as many well executed squats (or jumping squats) as you can in a minute

Equipment: stop watch

Procedure: make sure you are on a flat, non slip surface. Take your feet shoulder width apart, with your feet facing forwards. Bend your knees to a right angle position, pushing your bottom back (as if you were going to sit on a chair). Then stand back up to a straight leg position. Repeat as many times as you can in one minute. If you find this easy, you can do the same test but jump the squats instead.

Scoring: the total amount of squats (or jumping squats) carried out in one minute.

Mile walk/run test

The purpose of this test is to measure aerobic (cardiovascular) fitness levels.

Aim: to see how fast you can walk or run (depending on fitness levels) one mile.

Equipment: stop watch, a one mile flat walking surface, comfortable clothes and training shoes.

Procedure: before starting this test we recommend you have been walking or running at a steady pace for 3-5 minutes. When you are ready start your stop watch and walk or run the mile distance as fast as you can. Stop your stop watch at the end of the mile. Make sure when you have finished the mile you carry on walking or running for a couple of minutes at a slower rate to bring down your heart rate and cool down.

Scoring: the total time to complete the one mile.