The O-town Scene

FIT TIPS Fit Tips includes training advice from fitness experts at the Oneonta Family YMCA, as well as columns relating to fitness by others. Know Where You're Starting Fitness assessments to help measure progress Six weeks into the new year, and maybe you're just getting around to thinking of health changes you would like to make this year. Luckily, a fitness program can be started whenever a person is willing and able. If you are up for getting healthy, a fitness assessment is essential for defining exactly where you are starting. You can reassess in six to eight weeks and see if your workout is working for you. Assessing various aspects of fitness is important, because health is not solely measured by the number on the scale. The following fitness assessments focus on strength, stamina, flexibility and mobility. � Heidi Tanner-Brantley Body measurements Smallest part of waist: Fullest part of hips: Fullest part of thighs: Use measuring tape for the most accurate readings. Pushups How many can you do in a minute? Pushups can be done on your knees or toes, as long as they are done with good form and a flat back. Planks How long can you hold the perfect plank? Make sure your back is straight, and your back is not arched or sinking toward the floor. These can be done with arms extended or on your forearms. Cardiovascular test What is the fastest time you can complete 1 mile on the treadmill? Even if the best you can do is 30 minutes, don't get discouraged. It is a starting off point. After six to eight weeks, do the tests again and try to replicate the conditions of the first test as much as possible (ex. if you initially did the assessments at the gym after eating breakfast on a Saturday, do them six to eight weeks later at the gym after eating breakfast on a Satur- day). The goal in your post assessments is for body measurements to be a little smaller, to be able to crank out a few more push- ups, hold the plank a little longer and complete a mile a little faster. But keep in mind that regardless of the results, you will know how your work- out plan is working for you after six to eight weeks. Not seeing the results you want? Time to change up your workout. More on that next month. Heidi Tanner-Brantley is the child enrichment coordinator and group exercise coordinator at the Oneonta Family YMCA. Contributed 12 O-Town Scene Feb. 9, 2012

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