I got my fitness tested last night. I was in for a surprise and a bit of shock too - my BF% was less than what I thought it was and my aerobic fitness barely passed the "needs work" category. Here's the report:
BF%: 19.3 (Excellent)
Biceps Strength(lbs): 42 (Fair) - I was disappointed w/ this
Back Flexibility (cm): 37 (Needs work) - I kind of expected this
Systolic Blood Pressure: 110 (Excellent)
Diastolic: 66 (Excellent) - Both S & D were higher than usual though
Resting Heart Rate (bpm): 78 (Fit)
Aerobic Fitness (ml/kg/min): 28.5 (Fair) - This barely crossed the "Needs Work" range
Total Fitness Score: 56 (Fair - just a tad below the Fit mark of 60)
My height: 60"
Weight: 119.1 lbs
Triceps skinfold (mm): 16.6
Suprailium Skinfold: 9.8
Thigh skinfold: 22.6
The biggest surprise was my BF - my digital scale at home consistently shows my BF to be between 26 and 27. And I believed it was high considering the amount of fat I carry in thighs, derriere and belly. How accurate are these skinfold tests? The person who did the test said for the test to be really accurate, they have to measure at 7 different points as opposed to the 3 he did, but this was a close approximation.
How do I increase my Aerobic Fitness, flexibility and biceps strength?
What is your interpretation of this report? What do I have to do get fitter? What has worked for you and shown improvements?