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Exercise - what science shows us - research by Michael Mosley - synopsis by me

Exercise – what science shows us

As proven by Michael Mosley Medical, Journalist for the BBC, with fitness & cognitive scientists

Most effective way to be fit

Two Tests – 1) for strength in Global muscles; 2) Cardio, how fit is your heart

  • Stand up and sit down on a hard chair 10 times - this tests your Quads & Glutes

Men under 35 should do it in 10 seconds or less

Women under 35 should do it in 12 seconds or less

Men between 35-55 should do it in 13 seconds or less

Women between 35-55 should do it in 15 seconds or less

Men over 55 should do it in 18 seconds

Women over 55 should do it in 20 seconds

  • Step – using a step, either at home on your stairs or an aerobic step –

Test for aerobic fitness -the lower your heart rate after 3 minutes the fitter you are

Set pace – L foot up, R foot up, L foot down R foot down – you can switch leading leg after 1 ½ mins

 

Men under 35 heart rate around 105 beats/minute is a good sign

Women under 35 heart rate around 110 beats/minute is a good sign

Men between 35-55 - 110 beats/min

Women between 35-55 -115 beats/min

Men over 55  - 115 beats/min

Women over 55 – 120 beat/min

My thought: I will be testing my clients before our next class

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