Now is the perfect time to make the most of the time we spend at home, so we suggest that you take this test to discover your real physical condition. Don't worry because you can do these exercises in your living room. Shall we start?

1. Coordination to harmonize body and mind

Balancing on one leg indicates good coordination skills. The higher your result in this test, the better you control the body. It is good for your health and allows you a high sports performance.

What should you do?

Take off your shoes on a smooth surface. Raise one leg without touching the supporting leg. Put your hands on your hips effortlessly. Try to keep your balance. If you exceed 10 seconds, in the same position, close your eyes. If you exceed 5 seconds this way, keep your eyes closed, raise your arms above your head and hold. Once you finish the exercise, see how balanced you are and write down the points it gives you according to your age.

Measure your degree of balance

A . You cannot balance on one foot or swing for even 5 seconds.
B . You can keep your balance for at least 5 seconds even if it is swinging at some point.
C . You are balanced for at least 10 seconds even if you swing.
D . You can keep your balance for at least 5 seconds with your eyes closed even if it is swinging.
E . You can balance for at least 5 seconds with your eyes closed and your arms stretched out over your head, even if it's swinging.

Under 45 years old

A - B = 1
C = 2
D = 3
E = 4

Over 45 years old

A = 1
B = 2
C = 3
D - E = 4

Result and pattern

1 or 2 points . Your physical shape would be quite far from the typical strong athlete model, but also from people in a “normal” physical shape. Your abs are not developed but you can do a lot to change it. Your guideline to follow: do the basic exercises twice a week for a month. The objective is to gain points in this test little by little. So we recommend that you repeat the test at the end of the month.
3 points . You have an abdominal strength that is average for the general population. A little more training can greatly improve your health with less back pain, for example. Your guideline to follow: perform the basic exercises once a week and twice the more complicated variants.
4 and 5 points . Your muscles are well developed, so you should at least keep it that way if you want to stay in shape. Your guideline to follow: perform the variations three times a week.

The advice . Performing a table of exercises with machines in the gym favors the development of the abdominal muscles. They will guide it to you in the same gym.

2. Flexibility so you don't feel limited

Do you have elasticity in the back muscles of your legs? And in the back? They are responsible for measuring your flexibility. Boost it! You will feel more agile and rejuvenated.

What should you do?

Sit on the floor with your back straight, your legs together and straight, and your arms stretched forward. You should keep your feet at a right angle. Now lean your upper body forward slowly as much as you can. Check what position you are able to hold for five seconds without feeling pain and observe the distance between your fingers and toes to assess your degree of flexibility according to your age.

Degree of Flexibility

A . The distance between the fingers of the hands and the toes is more than one hand.
B . The distance between the fingers and toes is approximately one hand.
C . The distance equals the length of the index finger.
D . You can touch the tips of your toes with the tip of your index finger.
E . The tips of the fingers are touched with the tips of the toes.
F . The hands cover the toes along their entire length.

Under 45 years old

A - B = 1
C = 2
D = 3
E = 4
F = 5

Over 45 years old

A = 1
B = 2
C = 3
D - E = 4
E - F = 5

Outcome

1 or 2 points . You are prone to injury and the more years you add, the more risk. And you have difficulty practicing sports properly. But you can improve a lot. For four weeks, do the two proposed exercises and then do the variant.
3 points . It's a good result but you can still increase your flexibility quite a bit. Your guideline to follow: two weeks doing the basic exercises and then you can move on to the variants.
4 and 5 points . You have a greater than average flexibility. Your goal is not to oxidize and improve to enhance your sports performance and therefore, your physical form. Therefore, train directly with the variants and you will stay elastic.

The advice . Flexibility is worked on in almost all sports, but more so in tennis, gymnastics or dance. Yoga, tai chi and chikung enhance it to the maximum. Before and after training, do stretches.

3. Strength to endure and shape

Do you have a well-worked abdominal muscles? She defines your strength. With this test you will check how it is and if it fulfills its mission: to support your body and stabilize your back.

What should you do?

Lie on your back with your knees bent and the soles of your feet in contact with the ground. Let your arms rest along the body and in contact with it. The fingers of the hands should point towards the feet. Now, make a mark on the ground where the fingers of the hands end. And then, 10 cm from it in the direction of the feet, make another signal. It is time to lift your head and shoulders and try to reach the second mark. Afterwards, return to the starting position, without letting the head rest on the ground and maintaining abdominal tension. Keep in mind that the entire movement should take about 3 seconds. Repeat the exercise as many times as you can and look in the table below for the points you have based on the repetitions you have been able to perform.

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Points according to repetitions
Under 45 years old
<15 = 1
16-19 = 2
20-24 = 3
25 - 29 = 4
> 30 = 5
Over 45 years old
<10 = 1
11 - 15 = 2
16 - 19 = 3
20 - 24 = 4
> 25 = 5

Result and pattern
1 or 2 points . Your physical shape would be quite far from the typical strong athlete model, but also from people in a “normal” physical shape. Your abs are not developed but you can do a lot to change it. Your guideline to follow: do the basic exercises twice a week for a month. the objective is to gain points in this test little by little. So we recommend that you repeat the test at the end of the month.
3 points . You have an abdominal strength that is average for the general population. A little more training can greatly improve your health with less back pain, for example. Your guideline to follow: perform the basic exercises once a week and twice the more complicated variants.
4 and 5 points . Your muscles are well developed, so you should at least keep it that way if you want to stay in shape. Your guideline to follow: perform the variations three times a week.
The advice . Performing a table of exercises with machines in the gym favors the development of the abdominal muscles. They will guide it to you in the same gym.

4. Stamina for your cardiovascular health
You are facing the last test: the one on the step, which evaluates your physical resistance , essential for doing aerobic sports. And there is even more: it will give you clues about how your metabolism works.

What should you do?
To perform this test you will need a watch with a second hand. And before you start, you should take your pulse. How to do it?
Count your beats on one wrist for 30 seconds and multiply the result by two.
Next, stand in front of a double step - about 35 cm high - to raise and lower it with one leg.
After three minutes of going up and down, switch legs.
Once you've finished the exercise, take your pulse again.
Write it down and from this second result you must subtract the result from the value of the pulse at rest.
Now, look for the difference in the following table according to your age and you will see the points you have obtained.
The speed with which you perform the movements will depend on your body weight : people up to 60 kg can go up and down up to 30 times per minute; those from 61 to 80 kg, 25 times per minute; those over 80 kg, 20 times.

Points according to the difference of pulses
Under 45 years old
> 75 = 1
70 - 74 = 2
60 - 69 = 3
55 - 59 = 4
> 30 = 5
Over 45 years old
> 65 = 1
60 - 64 = 2
55 - 59 = 3
50 - 54 = 4
> 25 = 5

Outcome
1 point . Your resistance is at a minimum and you have to act to change your physical form now. Your guideline to follow: perform the proposed exercises twice a week for five minutes.
2 and 3 points . The results you have obtained can be improved. What's more, it is recommended that you strengthen yourself much more to be able to maintain a rhythm, both vital and sporty, high and that has a positive impact on your physical condition. Your guideline to follow would be to perform the exercises three times a week for 10 minutes and then gradually increase the time.
4 and 5 points . Your endurance is optimal, but you must maintain your physical shape. Start training with the variants and dedicate 20 to 30 minutes to them three times a week.
The advice . Fast walking, running, cycling, and swimming are highly recommended. And any activity that reduces sedentary lifestyle is always welcome!