Physical Fitness For Women

Physical fitness for women is evaluated in three areas: strength, endurance and flexibility. There are several nationally recognized organizations who have accepted benchmarks of physical fitness tests, in these three areas. The President’s Challenge Adult Physical Fitness Test is one nationally recognized test. Another nationally recognized test is the Annual Physical Fitness Test, which is administered to test the physical fitness of fire fighters and marine cadets.

The President’s Challenge Adult Physical Fitness Test incorporates three different events, to test the level of a woman’s physical fitness. The first event is a mile and a half walk/run or a 500 yard swim, which tests cardiovascular endurance. The second event is reaching or surpassing a benchmark, for a number of correctly performed sit-ups, in a prescribed amount of time.

The third event is reaching a benchmark, for a number of correctly performed push-ups, in a prescribed amount of time. These benchmarks differ depending on a woman’s age. Each test has a rubric for scoring one’s performance and the implications the score has for one’s level of fitness.

There are a variety of places to have one’s physical fitness levels tested. One location to test a woman’s fitness levels, is her doctor’s office, which could test her cardiovascular strength using an EKG. The doctor could also run blood tests to determine her blood cholesterol levels and pre-disposition for diabetes as well as determining a woman’s blood pressure.

A certified personal trainer would also be able to administer a physical fitness test, at a local health club. Another easily accessible place to take a physical fitness test is the local gym or YWCA.It would also be possible for women to form a club or church group and work together to test their fitness levels, by following the instructions for the physical fitness tests mentioned above.

Women who are considered fit will have a good baseline of fitness health in all three areas of endurance, strength and flexibility. For example, a woman between the ages of 17 and 62, is expected to be able to run 2 miles in the range of 15-25 minutes. The time benchmark changes as the woman ages, but this is the generally accepted range. In two minutes, a woman is also expected to perform 19-42 push-ups and 26-78 sit-ups, again depending on her age. Her medical profile is also an important factor in determining physical fitness, as is her mental health.

A healthy, active lifestyle will ensure the highest level of physical fitness for a woman. The general recommendation is that a woman engage in 30-90 minutes of moderate to vigorous physical exercise, most days of the week. In addition, it is important that a woman engage in some weight-bearing exercises in order to maintain her muscular strength and bone density. A regular sleep schedule is also a very important component of physical fitness and influences not only a woman’s energy level but also her ability to handle stress and concentrate well. A good sleep regime also enhances a woman’s immune system.

A healthy, balanced diet also is a critical component of building and maintaining a good level of physical health. The USDA recommends that a woman eat a diet of low-fat or no-fat dairy products, lots of fruits and vegetable, lean meats, poultry and whole grains. For optimal health, a woman should avoid too much salt in her diet as well as saturated and trans fats and white sugar.

By eating a healthy diet and by participating in a variety of physical activities, a woman develops and maintains good physical fitness in all three categories of strength, endurance and flexibility. Depending on the exercise activity in which she participates, she will also stay active and connected to other members of her community, which is a core component of good health.

The benefits of being fit are myriad. A woman’s risk of heart disease will be lowered as will her risks of osteoporosis, diabetes and hypertension. A fit woman will feel better and be able to concentrate and handle stress more easily. Her outlook on life will be more positive and her risk of depression will be lowered.

Through strength training, her bone density and muscular strength will be improved, which will help her navigate the daily tasks of life more easily and protect her from bone fractures as she ages. If she chooses to engage in an exercise activity with other community members, such as a yoga or aerobics class, she will stay more socially connected, which will enhance her sense of well-being.