Answer these 20 questions to find out how fit you are

Everyone has different ideas about what it means to be fit. For some it’s about bench pressing 300 pounds without breaking a sweat or hitting the gym with religious zeal six days a week. Others consider weekend yard work adequate for a healthy lifestyle.

Daily exercise is a good start, but being fit is about more than making it around the track or cranking off a dozen bicep curls. It’s also about eating the right foods, getting enough sleep and learning how to handle stress.

Take M’s fit quiz and find out whether your daily habits hit the fitness mark or fall short.

1 vegetable serving = 1/2 cup cooked veggies or 1 cup raw veggies; 1 fruit = 1 small apple, banana or 1 cup berries

a. 1 or 2 (1 point)

b. 3 to 6 (2 points)

c. 7 or more (3 points)

d. I don’t have them every day (0 points)

1 serving of milk = 8-ounce glass; 1 serving of yogurt = 3/4 to 1 cup

a. 3 or more (2 points)

b. 1 or 2 (1 point)

c. I don’t have dairy foods(0 points)

1 serving = about an ounce

a. none (0 points)

b. 1 to 3 servings (1 point)

c. 4 or more servings(2 points)

a. I don’t drink water, just soda and juice (0 points)

b. 1 to 4 (1 point)

c. 5 to 7 (2 points)

a. every day (0 points)

b. 1 to 2 times a week(2 points)

c. 3 to 4 times a week(1 point)

a. only on the weekends(0 points)

b. every day (2 points)

c. 3-4 times a week (1 point)

a. blueberry muffin (1 point)

b. mocha latte (0 points)

c. yogurt and fruit (2 points)

a. bag of potato chips(0 points)

b. unbuttered popcorn or a rice cake (1 point)

c. apple (2 points)

a. walk, with occasional rests (0 points)

b. run the whole way(2 points)

c. combination of run/walk(1 point)

Use proper form. Men should use the standard "military style" pushup position with only the hands and the toes touching the floor. Women have the additional option of using the "bent knee" position. To do this, kneel on the floor, hands on either side of the chest and keep your back straight. Do as many push-ups as possible until exhaustion. Count the total number of push- ups performed.

Male – average

Age 17-19: 19-34 push-ups Age 20-29: 17-29 push-ups Age 30-39: 13-24 push-ups Age 40-49: 11-20 push-ups Age 50-59: 9-17 push-ups Age 60-65: 6-16 push-ups

Female - average

Age 17-19: 11-20 push-ups Age 20-29: 12-22 push-ups Age 30-39: 10-21 push-ups Age 40-49: 8-17 push-ups Age 50-59: 7-14 push-ups Age 60-65: 5-12 push-ups

a. Results fell within my age range and gender (1 points)

b. Results were above the average for my age (2 points)

c. Results were below the average for my age (0 points)

Lie on a carpeted floor with your knees bent at approximately right angles, with feet flat on the ground. Your hands should be resting on your thighs. Squeeze your stomach, push your back flat and raise high enough for your hands to slide along your thighs to touch the tops of your knees. Don’t pull with your neck or head and keep your lower back on the floor. Return to the starting position.

Male – average

Age 18-25: 35-38 sit-ups Age 26-35: 31-34 sit-ups Age 36-45: 27-29 sit-ups Age 46-55: 22-24 sit-ups Age 56-65: 17-20 sit-ups Age 66+ : 15-18 sit-ups

Female - average

Age 18-25: 29-32 sit-ups Age 26-35: 25-28 sit-ups Age 36-45: 19-22 sit-ups Age 46-55: 14-17 sit-ups Age 56-65: 10-12 sit-ups Age 66+ : 11-13 sit-ups

a. Results fell within my age range and gender (1 points)

b. Results were above the average for my age (2 points)

c. Results were below the average for my age (0 points)

Male: 40 inches

Female: 35 inches

a. Based on my gender my waist is above the figures listed (0 points)

b. Based on my gender my waist is below the figures listed (1 point)

BMI is used to determineobesity. You can calculate your BMI through this simple math equation or go to the National Institutes of Health’s BMI calculator at www.nhlbisupport.com/bmi/bmicalc.htm.

BMI = weight in pounds x 703 height in inches²

a. BMI is less than 18.5(1 point)

b. BMI is 18.5 to 24.9(2 points)

c. BMI is 25 to 29.9 (1 point)

d. BMI of 30 or greater(0 points)

Underweight = <18.5 Normal weight = 18.5-24.9 Overweight = 25-29.9 Obesity = BMI of 30 or greater

Male: Come within 4 inches Female: Come within 2 inches

a. Nope, not even close(0 points)

b. Can reach within guidelines, but it’s a struggle(1 point)

c. Not a problem (2 points)

a. Nope, not a chance(0 points)

b. Yes, but it’s a struggle(1 point)

c. Not a problem, I could go longer (2 points)

a. No (0 points)

b. Yes, but it’s a struggle to get there within 40 seconds (1 point)

c. Not a problem, I could do more (2 points)

a. 7 to 9 hours (2 points)

b. less than 4 hours (0 points)

c. 5 to 7 hours (1 point)

a. smoke cigarettes or drink alcohol in excess (0 points)

b. watch TV (1 point)

c. exercise, meet up with friends, meditate or write in a journal (2 points)

19. Take your resting heart rate.

Typically you want to take this while seated in an upright position in a straight back chair; and be rested, relaxed and comfortable. The best time to take your resting heart rate is in the morning after you’ve woken up. The most common places to measure heart rate are at the wrist (radial artery) and the neck (carotid artery). Place your index and middle fingers together on the opposite wrist, about 1/2 inch on the inside of the joint. Feel for a pulse and then count the number of beats within a one minute period.

a. Resting heart rate between 65 to 100 beats per minute(1 point)

b. Resting heart rate between 50 to 65 beats per minute(2 points)

Explanation of scoring: Resting heart rate usually rises with age, and it’s generally lower in physically fit people. According to the YMCA fitness assessment 50-65 beats per minute would indicate a physically fit person.

20. Determine your target

heart rate. Your target heart rate allows you to measure your fitness level. You should take your pulse and determine your heart beats per minute as you exercise. You want to stay within 50 percent to 85 percent of your maximum heart rate. Your maximum heart rate is 220 minus your age. For example, if you’re 40 years old, your maximum heart rate would be 180 beats per minute. See the table provided by the American Heart Association to determine you’re at your target heart rate.

a. I’m above my maximum heart rate (0 points)

b. I am below my maximum heart rate, but still not within my target heart rate (1 point)

c. I am within my target heart rate (2 points)

Are you fit?

0-13 Couch Potato. Yikes, it’s time to learn about how to change your lifestyle. Your diet consists of sweets, not fruits and veggies, you’re not getting enough sleep and the only exercise you get is lifting the TV remote. Make sure to visit with a doctor before starting a new physical regimen. A physician, nutritionist or personal trainer can help put you on the path to a better, healthier life.

14-27 Average Joe. Trying not to fall off the wagon. OK, OK. Not bad, but it’s time to focus on ways to improve. Maybe you work out regularly, but your diet and sleep habits are off. Perhaps, that new job has you working long hours and it’s hard to get to the gym. Remember, it’s not just about eating right or occasionally exercising. To hit the triple crown you need to have: a healthy diet, regular exercise and plenty of sleep.

28-40 Superstar. You eat well, get plenty of sleep and exercise and people probably notice. When it comes to those stressful situations, your healthy habits help you navigate life’s little problems with ease. m