What Should My Cardio Fitness Levels Be?

If you're into cardio and you're wondering what fitness levels you should be aiming for, this article will tell you everything you need to know.

The target heart rate zone is a rise in your heart rate of 50% to 85% of the maximum heart rate for your age, which is sufficient to put your heart and lungs to good use.

Moderate intensity activities: aim for 50% to 70%, and vigorous activities: 70% to 85%. two women and a man doing cardio in a gym

The first thing you need to understand is that there are different types of cardio; for example, running and cycling are both forms of cardio, but they're quite different activities.

Running is a high-impact activity that can be tough on your joints, while cycling is a low-impact activity that's easier on your body.

If you're just starting out, it's important to ease into things and not try to do too much too soon.

Start with moderate-intensity activities and work your way up to more vigorous activities as you get more fit.

Gather Your Tools

  • A stopwatch or a watch that can measure seconds
  • A cloth measuring tape
  • A yardstick
  • Heavy-duty tape
  • A scale
  • Someone to help you record your scores and count repetitions

A stopwatch or a watch that can measure seconds

First on your list should be a stopwatch or watch that can measure seconds. You'll need this to time yourself during the test.

Most Fitbits and Apple watches have this feature, or you can download a stopwatch app on your phone.

A cloth measuring tape

Getting on scales never tells you the whole story. You should also invest in a cloth measuring tape.

This will help you measure your waist circumference, which is a good indicator of visceral fat.

To find your waist circumference, wrap the measuring tape around your bare stomach, just above your hipbones. Make sure the tape is level and snug, but not too tight.

Then, record the measurement. For women, a waist circumference of 35 inches or more is considered high risk, and for men, it's 40 inches or more.

A yardstick

A yardstick will come in handy for the next two tests. You'll need it to measure your vertical jump and your standing long jump.

Heavy-duty tape

For the vertical jump test, you'll need to tape down a yardstick (or something similar) to the floor. Make sure to use heavy-duty tape so it doesn't come loose during the test.

A scale

You'll need a regular bathroom scale for the body mass index (BMI) test.

BMI is a measure of body fat based on height and weight. It's not a perfect measure, but it's a good place to start.

To calculate your BMI, divide your weight in kilograms by your height in meters squared. You should also be able to find BMI calculators online to help you.

A BMI of 25 or more is considered overweight, and a BMI of 30 or more is considered obese.

Someone to help you record your scores and count repetitions

For most of the tests, you'll need someone to help you out. They can act as a spotter for the push-ups and sit-ups, plus they can also help you count your repetitions.

They can also help you measure your vertical jump and standing long jump, and they can record your scores for you.

The goal is to get your heart rate up to your target heart rate zone and keep it there for at least 20 minutes. This will give your heart and lungs a good workout and help improve your overall fitness level.

Aerobic Fitness: Heart Rate At Rest

One way to gauge your aerobic fitness is to find out what your heart rate is at rest. This is the number of times your heart beats per minute when you're at rest.

To find your resting heart rate, simply place your fingers on the inside of your wrist, just below your thumb. Count the number of beats you feel in 15 seconds, and then multiply that number by four.

For example, if you count 20 beats in 15 seconds, your resting heart rate would be 80 (20 x 4 = 80).

Your resting heart rate can vary depending on a variety of factors, such as how much caffeine you've had, how well you've slept, and what time of day it is.

In general, a lower resting heart rate is better, because it means your heart is working more efficiently.

A normal resting heart rate for an adult is 60-100 beats per minute. However, athletes may have a resting heart rate that's below 60.

To get an idea of what's considered "normal" for you, take your resting heart rate at different times of day and on different days of the week.

Aerobic Fitness: Target Heart Rate Zone

Another way to gauge your aerobic fitness is to find out what your target heart rate zone is.

This is the range of heart rates that you should aim for during exercise in order to get a good workout.

To find your target heart rate zone, you first need to find your maximum heart rate. This is the highest number of beats per minute that your heart can reach, and it's usually about 220 minus your age.

For example, if you're 30 years old, your maximum heart rate would be 190 (220 - 30 = 190).

Once you know your maximum heart rate, you can figure out your target heart rate zone. As mentioned above, this is usually 50-85% of your maximum heart rate.

So, using the example above, if your maximum heart rate is 190, your target heart rate zone would be 95-161 beats per minute (190 x 0.5 = 95; 190 x 0.85 = 161).

To get an idea of what your target heart rate zone is, you can use a heart rate monitor or simply count your pulse for 15 seconds and then multiply that number by four.

Once you know your target heart rate zone, you can start exercising and aim to keep your heart rate within that range.

Related: Cardio Equipment

Aerobic Fitness: Running Or Jogging Test

Determining your aerobic fitness can be done using running or jogging. For this, you'll need a stopwatch and a flat, level surface that's at least 200 meters long.

Start by warming up with a light jog for five minutes. Then, start the stopwatch and begin running at a comfortable pace.

Run for two minutes, and then stop the stopwatch. The goal is to see how far you can run in that two-minute period.

Repeat the test two more times, for a total of three runs. Record your distances for each run, and then take the average of those three distances. This will give you your final score.

Muscular Strength And Endurance: Pushup Test

Muscular strength and endurance can be tested using the pushup test - again, you'll need to find a stopwatch and a flat, level surface.

Start by lying on your stomach with your palms flat on the ground next to your shoulders.

Push yourself up so that your arms are straight, and then lower yourself back down until your elbows are bent at a 90-degree angle.

Do as many pushups as you can in one minute, and then record your score.

If you can't do any traditional pushups, you can try modified pushups instead. These are done from your knees instead of your toes.

Muscular Strength And Endurance: Sit-up Test

The sit-up test is another way to measure your muscular strength and endurance.

For this test, you'll need a stopwatch and a flat, level surface - a mat or towel will make it more comfortable.

Start by lying on your back with your legs bent at the knees and your feet flat on the ground.

Place your hands behind your head, and then press your lower back into the ground as you lift your torso up until you're sitting all the way up.

Lower yourself back down until your shoulder blades touch the ground, and then press back up.

Do as many sit-ups as you can in one minute, and then record your score.

Flexibility: Sit-and-reach Test

Flexibility can be measured using the sit-and-reach test. For this, you'll need a stopwatch and a flat, level surface - again, a mat or towel will make it more comfortable.

Start by sitting on the ground with your legs straight out in front of you and your feet together.

Place your hands on the ground next to your hips, and then press your palms into the ground as you lean forward and try to reach your toes.

Go as far as you can without pain, and then hold that position for two seconds before returning to the starting position.

Do this 10 times, and then record the average distance that you were able to reach.

Body Composition: Waist Circumference

Body composition can be measured using the waist circumference test - here, you'll just need a measuring tape.

Start by measuring your waist at its smallest point, or just above your belly button.

Make sure the measuring tape is level all the way around, and then record the measurement.

Body Composition: Body Mass Index

Body composition can also be measured using the body mass index, or BMI. To calculate your BMI, you'll need to know your height and weight.

Once you have those numbers, plug them into the BMI formula: BMI = (weight in pounds / (height in inches x height in inches)) x 703. This will give you your BMI.

Stay Active And Monitor Your Progress

No matter what your fitness goals are, it's important to stay active and monitor your progress. By doing this, you can make sure that you're on track and getting the results you want.

If you find that your fitness levels are not where you want them to be, don't get discouraged. Just keep working hard and stay motivated, and you'll eventually reach your goals.

FAQs

Why is my cardio fitness level going down?

There are a few reasons why your cardio fitness level might be going down. Maybe you've been slacking off on your workouts, or perhaps you're not eating as healthy as you should be. Whatever the reason, don't get discouraged - just keep working hard and you'll eventually get back to where you want to be.

How can I improve my cardio fitness level?

The best way to improve your cardio fitness level is to exercise regularly and eat a healthy diet. by doing this, you'll gradually increase your fitness level and reach your goals.

What is a good cardio fitness level?

A good cardio fitness level is different for everyone. It depends on your age, weight, and other factors. However, in general, a good cardio fitness level is one that allows you to do moderate-intensity activity for 30 minutes or more without getting winded.

What is cardio fitness level on Apple Watch?

The cardio fitness level on the Apple Watch is a measure of your aerobic fitness. It's based on factors such as your heart rate, age, sex, and weight.

Is Apple cardio fitness accurate?

The cardio fitness feature on the Apple Watch is generally considered to be accurate. However, as with any fitness tracker, there may be some inaccuracies.

If you're concerned about the accuracy of your Apple Watch, try wearing it on your non-dominant hand or calibrating it using a known distance.

How do I increase my cardio fitness level on Apple Watch?

To increase your cardio fitness level on the Apple Watch, you need to exercise regularly and stay active. The more you do, the higher your fitness level will be.

You can also try increasing the intensity of your workouts or adding more variety to your routine. by doing this, you'll challenge your body and see even better results.

What does my cardio fitness score mean?

Your cardio fitness score is a measure of your aerobic fitness. It's based on factors such as your heart rate, age, sex, and weight.

A score of 50 or below means that you're not very fit, and a score of 60 or above means that you're in good shape.

What is the highest cardio fitness level?

The highest cardio fitness level is 100. This means that you're in excellent shape and can handle any type of activity without getting winded.

How do I know if I'm in the fat-burning zone?

The fat-burning zone is a heart rate range that's said to be ideal for burning fat. However, there's no scientific evidence to support this claim.

Wrapping Up:

There really is no one perfect answer to what your cardio fitness levels should be. What is considered "cardio fitness" varies depending on the person's age, health, and activity level.

It's important to understand what "cardio fitness" actually means. Cardio fitness refers to the ability of your heart and lungs to supply oxygenated blood throughout your body during sustained physical activity.

There are a few key factors that affect your cardio fitness levels: age, resting heart rate, maximal heart rate, and VO2 max (the maximum amount of oxygen your body can consume in one minute).

Age: As you get older, your maximum heart rate gradually decreases. This means that your cardio fitness levels will also decrease over time.

Resting Heart Rate: Your resting heart rate is the number of times your heart beats per minute when you're at rest. The lower your resting heart rate, the more efficient your heart is at pumping blood.

Maximal Heart Rate: Your maximal heart rate is the highest number of times your heart can beat per minute during physical activity.

VO2 Max: VO2 max is the maximal oxygen uptake capacity of your body. It's a measure of how much oxygen your body can consume in one minute.

There are a few ways to improve your cardio fitness levels: exercise regularly, eat a healthy diet, and avoid smoking.

Regular exercise is the most important factor in improving your cardio fitness levels. aerobic exercise, in particular, is great for your heart health.

Eating a healthy diet is also important for maintaining a good level of cardio fitness. Eating foods that are high in fiber and low in saturated fat can help improve your heart health.

Avoiding smoking is another key factor in maintaining a good level of cardio fitness. Smoking damages your heart and lungs, which makes it harder for them to supply oxygenated blood throughout your body.

Cardio fitness levels should only ever be what's right for YOU. By exercising regularly, eating a healthy diet, and avoiding smoking, you can help ensure that your cardio fitness levels are where they should be.

If you're ever unsure about your fitness levels, it's always best to consult with a doctor or other medical professional. They'll be able to give you the most accurate information and help you create a plan to improve your fitness if needed.

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