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Push-up: Nothing beats push-ups for testing upper-body strength. To begin: Lie facedown on floor, legs straight with toes curled under (no dropped knees, sorry) and arms bent so palms are flat on the floor directly beneath shoulders. Press up, keeping body in a straight line from head to ankle. Do as many push-ups in a row as you can-no time limit. The chart below reveals the average range for your age.
Age 20-29: 15-20
Age 30-39: 13-19
Age 40-49: 11-14
Sit-up: Good old crunches can gauge whether you have a hard core. To get credit here, keep your knees bent, feet flat on the floor. Your shoulder blades should come up one third of the way to sitting upright. Do as many sit-ups as you can in one minute, or until you say uncle!
Age 20-29: 42-44
Age 30-39: 33-40
Age 40-49: 29-32
Wall Sit: This will reveal how long your legs can hold out-whether from crouching or climbing stairs. Begin by standing with back against a wall, feet hip-width apart about 12 inches away from wall. With feet planted, slide down until knees form a 90-degree angle. Pretend you’re in a chair. Hold as long as you can.
Age20-29: 60-90 seconds
Age 30-39: 45-75 seconds
Age 40-49: 30-60 seconds
Sit-and-Reach: This simple drill can suss out how flexible you are from hips to hamstrings. Grab some masking tape and a yardstick. Place the yardstick on the floor, then make a foot-long piece of masking tape and stick it across the 15-inch mark to form a cross. Sit on the floor with legs extended in front of you on either side of the yardstick-the zero end facing you- so that bare heels touch the 15-inch tape mark. Keep feet slightly apart. Reach forward with both hands, bending at hips, and see the farthest mark your fingertips touch. Can you touch two inches past your heels? That means your reach is 17 inches.
Age 20-29: 19-21 inches
Age 30-39: 18-20 inches
Age 40-49: 17-19 inches
1.5-Mile Dash: How quickly you get from point A to point B is not only about leg muscles but also about how aerobically fit you are. Map out a 1 ½ -mile loop- at the high school track, toward the nearest Starbucks- and lace up. Your mission: Cover the distance as fast as you can by walking, jogging, running, or some combo.
Age 20-29: 12:51 to 14:15
Age 30-39: 13:41 to 15:14
Age 40-49: 14:33 to 16:13
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