Climb stairs without getting tired. Running across the street because the traffic light is going to turn red. Feeling strong and energetic to finish your workout. Are you in good physical shape?

Definition of being fit

Physical condition is what we popularly know as “being in shape” and with this we refer to the state of a person’s psycho-physical performance capacity at a given moment. In this definition taken from Wikipedia we include strength, speed, endurance, flexibility and coordination.

It is proven that to be in shape you have to maintain a healthy life that includes a healthy diet and enough physical exercise.

And it is that having the energy to face day-to-day activities is directly related to your physical condition, which improves when you practice sports. It is the whiting that bites its tail.

Your muscles and your body must be strong and prepared to face what comes and to postpone tiredness and fatigue, incidentally, some accuse faster or more intensely than others, depending on their fitness.

So how about we see where you are right now and how you can improve your fitness?

How to know if I am in good physical shape

When it comes to knowing how your body is doing, it is necessary to take into account up to four important elements: muscular endurance, aerobic endurance, flexibility and body composition.

Muscular endurance

It is the ability of your muscles to maintain an activity without fatigue and the best way to measure it is with the burpees test , which measures anaerobic or cardiovascular resistance. You will have to perform 4 movements and measure the amount of repetitions you can perform.

Aerobic resistance

It is the ability of your cardiovascular and respiratory system to send oxygen to the body during physical activity.

The best way to evaluate your aerobic endurance is through the Ruffier-Dickson test with which you will measure your cardiac recovery. Basically, you should measure your heart rate at rest (P1), your heart rate after doing 30 push-ups in 45 seconds (P2) and your heart rate after one minute of recovery after doing it (P3).

Note: P1 and P2 must be measured in 15 seconds and multiplied by 4 to eliminate the recovery factor.

Then you use those values ​​by applying this formula:

(P1 + P2 + P3-200) / 10

  • If the result is 0, excellent cardiovascular performance.
  • If it is between 0.1 and 5, good CV performance.
  • Between 5.1 and 10, average CV performance
  • Between 10.1 and 15, insufficient CV performance.
  • Between 15.1 and 20, poor CV performance (requires medical evaluation).


Ability of the muscles to adapt to joint movements that involve lengthening. To measure it, a test of hip-trunk-leg flexibility or an arm flexibility test can be used .

Body composition

Here we already talk about we are not talking about capacities, but about quantities (muscle, fat, bones and other parts of the body). The easiest thing is to measure it through the Body Mass Index (BMI) that is calculated from weight and height with this formula that you probably already knew:

BMI = WEIGHT (Kg) / HEIGHT squared

Depending on the result we have:


  • Less than 17 Malnutrition
  • 18-20 Low
  • 21-25 Normal
  • 26-30 Overweight
  • 31-35 Obesity
  • 36-40 Marked obesity
  • More than 40 Morbid obesity


  • Less than 16 Malnutrition
  • 17-20 Low
  • 21-24 Normal
  • 25-29 Overweight
  • 30-34 Obesity
  • 35-39 Marked obesity
  • More than 40 Morbid obesity

In addition, according to the gym near me for ladies, there are up to 8 tests to measure the physical condition of any person and that evaluate: weak abdomen, lower body power, anaerobic resistance, mobility, cardiovascular resistance (beep test), upper body power, posterior chain muscles (lumbar, glutes, hamstrings and calves) and flexibility.

In the book you can see what the standard metric is for each test and compare it with yours, as well as the exercises that you can put into practice to improve each one.

How to get in good physical shape at home

Do you remember our article on how to get fit at the office ? Well, the thing is not that difficult, really. You need motivation, a pinch of effort, and dedicate time to it every day. That’s it.

You don’t need to join the gym to gain muscle tone, to lose weight or, of course, to stay in shape. You can incorporate some of these routines into your day to day:

  • Stretch before and after every sporting activity you do. With them you will improve your flexibility and avoid injuries.
  • Try to park your car and walk to the places. The same with the elevator: much better to use the stairs.
  • To gain strength and endurance, you can perform cardio 30 minutes a day, either through an exercise bike, an elliptical bike or running.
  • Incorporate aerobic exercises into your routine. You can go for a walk and increase the intensity for 5-10 minutes to return to standard speed afterwards.
  • Include bodyweight exercises such as push-ups, pull-ups, sit-ups, or lunges. You can add dumbbells or resistance bands.
  • Start a healthy diet and if you have to lose weight do not use miracle diets. The healthy thing is not to lose more than 4 kg a month, so keep that in mind and go to your doctor before starting a diet to lose weight without having knowledge of nutrition.

In short, it is not impossible to get in good physical shape. It’s all about getting mental and starting to change your routines.