Making the Cut (2 page)
Authors: Jillian Michaels
Thighs:
Measure around the biggest part of each thigh.
Arms:
Measure around the largest part of each upper arm.
STARTING | AT YOUR PEAK |
Weight: | Weight: |
Bust: | Bust: |
Chest: | Chest: |
Waist: | Waist: |
Hips: | Hips: |
Right Thigh: | Right Thigh: |
Left Thigh: | Left Thigh: |
Right Arm: | Right Arm: |
Left Arm: | Left Arm: |
FITNESS TEST
This is a series of tests designed to quickly gauge your general fitness level and to act as a benchmark for future testing. If you have one, use a stopwatch. If not, your cell phone clock or a wall one will do just fine. After you complete my program, take the test again and compare the results.
If you rate below average on any of these tests, you may be better off beginning a less advanced fitness program and saving this book for later. Again, you can go back and pick up my first book—it’s a great place to start.
The testing is divided into four sections, but you should do all parts of the test in one session, with a four-minute rest between each to give yourself the recovery time you need so you will see ideal results.
Step Test to Measure Aerobic Endurance
Using a 12-inch-high bench (or a similar-sized stair in your house), step on and off for three minutes. Step up with one foot and then the other. Step down with one foot, again followed by the other. Try to maintain a steady four-beat cycle; it’s easy if you say “up, up, down, down.” Go at a steady and consistent pace. At the end of three minutes, remain standing while you immediately check your heart rate by taking your pulse for one minute. To do this, find your wrist pulse-point, and using your index and middle finger, count the number of beats while watching a minute go by on the clock. Then consult the charts below, to see how your rate compared with others in your age group.
THREE-MINUTE STEP TEST (MEN)
AGE | 18–25 | 26–35 | 36–45 | 46–55 | 56–65 | 65+ |
Excellent | <79 | <81 | <83 | <87 | <86 | <88 |
Good | 79–89 | 81–89 | 83–96 | 87–97 | 86–97 | 88–96 |
Above Average | 90–99 | 90–99 | 97–103 | 98–105 | 98–103 | 97–103 |
Average | 100–105 | 100–107 | 104–112 | 106–116 | 104–112 | 104–113 |
Below Average | 106–116 | 108–117 | 113–119 | 117–122 | 113–120 | 114–120 |
Poor | 117–128 | 118–128 | 120–130 | 123–132 | 121–129 | 121–130 |
Very Poor | >128 | >128 | >130 | >132 | >129 | >130 |
THREE-MINUTE STEP TEST (WOMEN)
AGE | 18–25 | 26–35 | 36–45 | 46–55 | 56–65 | 65+ |
Excellent | <85 | <88 | <90 | <94 | <95 | <90 |
Good | 85–98 | 88–99 | 90–102 | 94–104 | 94–104 | 90–102 |
Above Average | 99–108 | 100–111 | 103–110 | 1-5–115 | 1-5–112 | 103–115 |
Average | 109–117 | 112–119 | 111–118 | 116–120 | 113–118 | 116–122 |
Below Average | 118–126 | 120–126 | 119–128 | 121–129 | 119–128 | 123–128 |
Poor | 127–140 | 127–138 | 129–140 | 130–135 | 129–139 | 129–134 |
Very Poor | >140 | >138 | >140 | >135 | >139 | >134 |
Push-ups to Test Upper Body Strength
How many push-ups can you do in a minute? Both men and women should use the standard “military style” push-up position, with only the hands and toes touching the floor. Keep your back and legs completely straight as you lower your chest to the ground. (“Girly” push-ups? I don’t even want to hear it—toughen up or go buy someone else’s book.) Do as many push-ups as possible until exhaustion. Count the total number of push-ups performed. Use the chart below to find out how you rate.
PUSH-UP TEST (MEN)
AGE | 17–19 | 20–29 | 30–39 | 40–49 | 50–59 | 60–65 |
Excellent | >56 | >47 | >41 | >34 | >31 | >30 |
Good | 47–56 | 39–47 | 34–41 | 28–34 | 25–31 | 24–30 |
Above Average | 35–46 | 30–39 | 25–33 | 21–28 | 18–24 | 17–23 |
Average | 19–34 | 17–29 | 13–24 | 11–20 | 9–17 | 6–16 |
Below Average | 11–18 | 10–16 | 8–12 | 6–10 | 5–8 | 3–5 |
Poor | 4–10 | 4–9 | 2–7 | 1–5 | 1–4 | 1–2 |
Very Poor | <4 | <4 | <2 | 0 | 0 | 0 |
PUSH-UP TEST (WOMEN)
AGE | 17–19 | 20–29 | 30–39 | 40–49 | 50–59 | 60–65 |
Excellent | >35 | >36 | >37 | >31 | >25 | >23 |
Good | 27–35 | 30–36 | 30–37 | 25–31 | 21–25 | 19–23 |
Above Average | 21–27 | 23–29 | 22–30 | 18–24 | 15–20 | 13–18 |
Average | 11–20 | 12–22 | 10–21 | 8–17 | 7–14 | 5–12 |
Below Average | 6–10 | 7–11 | 5–9 | 4–7 | 3–6 | 2–4 |
Poor | 2–5 | 2–6 | 1–4 | 1–3 | 1–2 | 1 |
Very Poor | 0–1 | 0–1 | 0 | 0 | 0 | 0 |