As one of the lucky individuals chosen to be a “Kin’s Green Fighter” I received a health and fitness evaluation. Boy, did I get a reality check!
Part of being selected as 1 of 13 contestants in this competition meant that I received a very comprehensive health/fitness analysis. Blood work, Dexa Scan, fitness testing (ECG treadmill stress test, pushups, situps, flexibility….) Lung capacity, grip strength – the works!
Here’s what I learned:
- I have 47.5% body fat are you SERIOUS?! I mean I know that I have gained weight, but that made me feel sick! How utterly embarrassing! I’m told that the “average woman” should have roughly 25%-33% body fat.
Embarrassment aside, the DEXA Scan was interesting. You lay on a bed, toes taped together, and a machine scans your body for 6 mins. measuring lean muscle, fat, and bone density. Apparently I do have a good amount of muscle, it’s just all hidden “under a nice layer of fat” …… sigh
- my bone density is not that great (I will now be taking Vitamin D along with a multi-vitamin and Omega 3-6-9)
- I lasted 9 mins on the treadmill stress test until I got to my target heart rate (I’ll be aiming for longer at my final evaluation after this 13 weeks. Time to up that cardio and get my heart even healthier)
- I can do 30 full standardized situps in 1 min (this puts me in the “good” range)
- I can do 7 standardized “men” pushups (feet together, on your toes … I’m unsure if this is “good” or “bad” as I cannot find a chart for women based on a full pushup, they all seem to be based on doing a pushup from the knees)
- I can jump, although I’m not exactly sure how high? (I forgot to get that measurement!)
- my flexibility is decent … there is always room for improvement (more yoga here I come!)
- I don’t get enough protein (I don’t like milk, I don’t eat much red meat.. I’m a veggies, beans, salad, smoothie and fruit kinda gal)
- my lung function is fantastic (yay for not smoking!) I met 99%-100% of what was expected
- my cholesterol level is slightly high (which, even though it’s genetic, it’s very important to me to fix this … healthy heart, healthy body is the goal here!!)
So here I am … can you see all that light pink? That’s FAT! All that dark pink, MUSCLE! I want more dark pink, less light pink
And apparently, according to my eldest daughter I have a small head! (I already knew that thank you!)
All in all, the health and fitness evaluation was very informative! Now it’s time to GET HEALTHIER!
fat vs muscle vs bone.. BODY COMP SCAN
1 Minute Sit Up Test (Women)
| Age | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ |
|---|---|---|---|---|---|---|
| Excellent | >43 | >39 | >33 | >27 | >24 | >23 |
| Good | 37-43 | 33-39 | 27-33 | 22-27 | 18-24 | 17-23 |
| Above average | 33-36 | 29-32 | 23-26 | 18-21 | 13-17 | 14-16 |
| Average | 29-32 | 25-28 | 19-22 | 14-17 | 10-12 | 11-13 |
| Below Average | 25-28 | 21-24 | 15-18 | 10-13 | 7-9 | 5-10 |
| Poor | 18-24 | 13-20 | 7-14 | 5-9 | 3-6 | 2-4 |
| Very Poor | <18 | <13 | <7 | <5 | ❤ | <2 |
