The first thing you have to do to make a plan is to find out what your
fitness level is at the moment. To do this there are a variety of different tests you can do.
Finding your aerobic fitness
Equipment: Stop watch, somewhere to run 1km, Pen and paper
Instructions: Find a flat area that you will be able to
run 1km around. You can measure the distance using google earth which is a free program to download. Run or walk 1km and try
to keep it at a constant pace that feels comfortable too you. Straight after you have ran take your heart rate and write it
down (finding your heart rate). Do this test once a month when you first start your program. Compare the
results and if your heart rate is lower, your fitness is improving.
Equipment: Stopwatch, 30cm step, Pen and paper
Instructions: Step up and down the step for 3 minutes as fast as you can. To measure the distance use
a school ruler. Try to maintain a fast, steady pace throughout. At the end of the 3 minutes immediately record your heart
rate for one minute. As in the 1km run, compare your results and see if you are getting fitter.
Finding your Muscular Strength
Equipment: Flat Surface, Pen and Paper
as many push ups as you can and record the results. When doing the push ups keep your hands shoulder width
apart. If you feel you cannot do normal push ups you can do modified ones. You can bend your knees and put them on the ground.
When doing them do not stop to have a rest in between. If you cannot continue write down how many you did.