You think “bodybuilding” and arnold Schwarzenegger immediately springs in the brain – he is the king’s kingpin, after all. Now you can test yourself against the four fitness tests designed to predict longevity and overall health without expensive tests or kits.
These tests are completely free and are available through Arnold Pump appYes, he has gone and puts a test in front of The Legend, Pewall of the application.
During each test, you will focus on a separate area of health, which may indicate your overall possible longevity. Expect push-ups, sit-to-stand capacity, grip strength and balance to go under the microscope.
Here’s how you can test, and what they mean to your health.
What are Arnold Fitness Tests?
“Arnold fitness tests are supported by published research,” Arni’s team writes. “Every one takes less than a minute. And they provide quick response to help you understand whether you are in Danger Zone – or in the peak position.”
For example, the push-up test score may indicate the risk of your heart disease, while the grip strength test is “powerful indicator of overall mortality”.
Cit-to-stand test check with its overall coordination, functional strength and dynamics, then one-leg balance test “is associated with brain health and longevity.”
To test, just:
- Download the app and enter your name and email
- The tests will load on the first screen you observed
- Click on each test to start, make sure you read the first instructions so that you are ready to go
- Enter your results
- Share your results with loved ones!
tests
Are you ready?
1. Push-up test
According to the team, a one-minute push-up test “can tell you more about your heart health and longevity than the treadmill stress test.”
Its purpose is to do as much push-ups without stopping in 60 seconds. If you stop, fall on your knees, or lose the form, you have to stop and record your score.
It is based on a Harvard study published in the test Jama Network Open.
Learn how to first do a push-up step-by-step, make sure that your hips are aligned with your shoulders and your chest reaches the ground with every representative-no half or quarter raps. This will establish you for success while completing a fitness test.
Looking for high score? Incredibly, the study found 96% less risk of heart disease in people who completed 40 or more representatives than finishing with 10 or less.
2. Hold power test
There is a reasonable strange Research This shows that grip power can predict longevity; People with weak grip have shown a greater risk of mortality in different ages and sexes.
For this one, you will need a set of dumbbells – I recommend adjustable dumbbells so that you can scale the weight accordingly – or kettlebels, or use a grip dynamometer.
Using a neutral grip (palms facing your sides), lift the heaviest weight that you can use a hand, then hold it on your side. Squeeze the handle as much as possible for five seconds. There should be no other part of helping you to maintain your grip at any time.
The heaviest for weight gain is the most possible you can catch without losing weight or without losing control. Remember to squeeze it a good good and still hold it.
3. One-leg stand test
Balance can tell you a stunning amount about your health. A study published in British Journal of Sports Medicine It was found that the 10-second one-leg balance test may help predict longevity, and it is one of the strongest mortality rate predictions for older people.
In theory, this test is simple: until you can move your leg down, or hopping about it without staggering. Not holding anything for support or opening your eyes, either!
Arnie’s team advised to keep your phone in one hand and keep their free arm across their chest. Start a timer, then raise a leg so that your thigh is perpendicular to your torso, as you are marching. Close your eyes and try to catch. Once you fall, log in your score, then repeat on the opposite leg.
4. Cit-to-stand test
It is easy to sit down and stand down, right? But this can tell you a lot about your functional strength and dynamics. You just need a chair or a bench for this test.
Sit on the chair and cross your arms on your chest. Next, start the timer, then stand and sit down in 30 seconds as many times as possible. Count your representative and record them at the end.
Avoid using any assistance, including a chair weapons. Keep your arms crossed and make sure you expand on your hips and knees with standing, then touches the chair completely with your butt as you sit-Sitting a trick representative completely and avoid “touch-end-go”.
Although a dated study, a piece Research published in 2012 This test was found in more than 50 people “significant prophet of mortality”, and many medical institutions still use similar tests during the health examination.
Although this type of tests have been around for some time, now you can test yourself under the guidance of Arni. You just need to download the app!
