Fitness in Motion Program – Do You Know Your Numbers?

Categories: Fitness in Motion

Most of us have heard by now that we should be doing at least 30 minutes per day of moderate intensity cardio training five or more days a week, for a total of 150 minutes.  Did you also know that you should strength train at least two times per week as well?  Even if you are not a “gym person” there are easy ways to work on improving your strength right from your own home and we would love to help you figure out a plan!

For those of you who might already be doing strength training, have you noticed that your body has accustomed to your regular exercise regimen?  What should you do when your workout doesn’t pack the same punch it did when you first started?  The good news: you are getting more fit, but your program needs to be modified to continue the trend.  This is where Colorado in Motion’s Fitness in Motion program can help! Our Fitness Physical measures eight different areas of focus: health risk factors, posture and alignment, upper and lower body strength, flexibility, core strength, agility, balance and coordination, and aerobic endurance.

Once you have completed the evaluation, you will receive a summary of findings and your personalized exercise prescription.  Your plan will give you recommendations about how to take control of your fitness safely and to achieve the most optimal outcomes.   No matter where you are in the fitness continuum, the Colorado in Motion Fitness in Motion program can help create a custom plan tailored to your unique needs to support and encourage you through your fitness peaks, valleys, and plateaus.

As we set up your personalized exercise prescription did you know we can measure exercise intensity in “METs” which is another name for metabolic equivalent; a measure of exercise intensity based on oxygen consumption?  There is data that tells us METS for everything!  Did you know that using a stationary rowing machine at a light level is the same MET level as standing and fishing from a river bank or mopping your kitchen floors?  Or that a little higher MET level of running/walking to play with children or animals at a vigorous level  is equal to cleaning your gutters or painting the outside of your house or playing golf if you carry your clubs.  Science and research have given us MET level equivalents for any and every task, so we can prescribe an exercise program specific to what fits your lifestyle!

Ready to test yourself on a few of our fitness tests to get a sneak peek at your numbers to know where you stand?

Measure your waist circumference – Did you know that this measure can be the biggest predictor of disease risk?  If you are a male you goal for most body types would be to have a measurement of 40 inches or less, and 35 inches or less for women.  To measure this find the top of your hip bones and that is where the tape measure goes – against your skin, not over any clothing.

Measure your overall lower body strength – The Sit to Stand Test

-Place a solid chair – like a dinning room chair against a wall. Your goal is to see how many times you can go from sitting to standing as fast as you can!  If you are 59 years old or under keep going until you are fatigued – if you reached 50 you maxed out the test and can stop.

If you are 60+ years old, same test but time yourself to see how many you can do as fast as you can in just 30 seconds. If you reached 25 you maxed out the test and you can stop.

This test is scored more specifically based on your age and gender.

How’s Your Balance?

Stand on one leg in your socks or bare feet on a solid floor.  Don’t let your non-standing leg touch your standing leg – that’s cheating!  How long can you keep your balance? Try the other side.  See if you can make it at least 30 seconds on each side.  Doing well – make your goal 90 seconds on each side!   The younger you are the longer you should be able to balance, but balance is quite important as we age, it can help prevent falls and keep us stable on our feet especially on unstable surfaces or if as step wrong or start to slip.  Good balance can help improve your reaction time!

So…. how did you do?  Were your numbers where you had thought or had hoped you would be? Regardless of where your numbers landed, we would love to help you meet your goals!  Contact Christina Vink at for more information!