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Body Measurements

Sometimes it is useful to make certain measurements with the idea of creating a benchmark for assessing progress. A good personal trainer can readily make these measurements for you (contact us for referrals on Maui) or you may measure them yourself using the instructions provided and the help of a friend.

Note: Measurements are not designed to make you feel bad. If they do, back off and simply notice the way your body changes by observing how you look, how your clothes fit and how you feel.

Basic measurements often include weight, height, body fat, age, strength, level of fitness, and flexibility. Some simple and traditional measures of strength, fitness, composition and flexibility are provided below. Please consult your physician before attempting any measurements that require physical activity.

 

Strength Measurement:

One measure of strength is the push-up test. In general, the more push-ups you can perform, the stronger you are. (Detailed instructions for a push-up test).

How many push-ups (standard or women's) can you do?

Traditional benchmarks for a push-up test- what does it mean?

 

Fitness Measurement I:

The simplest measure of fitness is resting heart rate. Your resting heart rate is the number of times your heart beats in one minute when you are at rest. Resting heart rate is measured in beats per minute or bpm. In general, the lower your resting heart rate, the more fit you are. (Detailed instructions for measuring resting heart rate.)

What is your resting heart rate?

Traditional benchmarks for resting heart rate- what does it mean?

 

Fitness Measurement II:

For a more accurate assessment of fitness, you may measure the recovery of your heart rate after exertion. In general, the more fit you are, the faster your heart rate will recover to a low heart rate after physical exertion. (Detailed instructions for measuring heart rate recovery.)

What is your heart rate recovery?

Traditional benchmarks for heart rate recovery- what does it mean?

 

Fitness Measurement III:

A simple, fun and more functional measurement of fitness is the step-test count. In general, the more steps you take each day, the more fit you will be. Pedometers are simple devices that measure the number of steps you take. They are readily available and can be purchased for a nominal fee from this site or your local sports or discount store. (Detailed instructions for using a pedometer vary from device to device and are provided with the device.)

How many steps do you take each day?

Traditional benchmarks for daily steps- what does it mean?

 

Body Composition Measurement I:

Weight measurement is the most common, but not the most accurate measure of firmness. Measure your weight on a scale. Measure your height using a yardstick or other measuring device.Take note of the time of day and clothing you are wearing the time of measurement.

What is your weight?

What is your height?

Traditional benchmarks for weight as a function of height- what does it mean?

 

Body Composition Measurement II:

Another measurement of firmness is hip to waist ratio. Measure the circumference of your waist at the narrowest point. Measure the circumference. Calculate the ratio (hips in inches divided by waist in inches).

What is your weight?

What is your height?

Traditional benchmarks for weight as a function of height- what does it mean?

 

Body Composition Measurement III:

The best measurement of firmness is the measurement of body fat. In general, the lower your body fat (to a point!), the more firm (lean) and healthier you will be. You may measure your body fat by a number of means. If you do not have a pacemaker or other electronic devices in your body, borrow or purchase an electronic body fat measuring device.

What is your % body fat?

Traditional benchmarks for % body fat as a function of age- what does it mean?

 

Body Composition Measurement IV:

The simplest measurement of firmness is body mass index (AKA BMI). It is a simple ratio designed to compare weight in relation to your height. Measure your weight using a scale and your height using a yardstick or other measuring device. Take note of the time of day and clothing you are wearing at the time. Calculate the BMI.

What is your weight?

What is your height?

Traditional benchmarks for weight as a function of height- what does it mean?

 

Flexibility:

The simplest and most commonly used flexibility measurement is the sit and reach test. (Detailed instructions for performing a sit and reach test.)

How far can you reach?

Traditional benchmarks for sit and reach- what does it mean?

 

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Last Updated: 1/29/07