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Push-ups: A Fitness Gauge
If lifting your makeup bag is the most exercise your arms get these days, it might be time to get into a push-up routine. There’s no need for fancy gym equipment to get started; all that’s required is some clean floor space.
Push-ups are the ultimate test of fitness, working muscles in your arms, shoulders, chest, abdomen, hips and legs. They also develop muscle strength by using your body weight as the workload, and multiple reps increase endurance. Follow these steps to get in perfect push-up position.
- Extend your body flat on the ground and place your hands under your shoulders.
- Lift your body so your back and legs form a straight line, your toes curl under to brace your legs, and your hands fall slightly ahead of your shoulders.
- Keeping your back flat, lower your chest to roughly two inches above the ground and push straight back up. Remember to keep your back flat.
If the standard push-up position is too taxing, try a modified push-up. Bend your knees and allow them to touch the floor. You will still engage your entire upper body, but you’ll carry less weight.
The American College of Sports Medicine provides fitness ratings based on the number of consecutive push-ups men and women can do. Women between ages 20 and 29 need to do 15 to 20 for a Good rating. For 30- to 39-year-olds, the range is 13 to 19; for 40- to 49-year-olds, it’s 11 to 14; and for 50- to 59- year-olds, it’s seven to 10.
To see how your push-up numbers match up with those of other people, check out this calculator.
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