BLUE42DOWN
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State of the Blue42Down - 2013 fitness review

Thursday, January 03, 2013

A year ago, after three-and-a-half months active on SparkPeople, with the New Year 2012, I decided to do a review of a variety of statistics about myself - keeping my focus more on fitness than pounds. (** Hehe, hurried to post before midnight - now I'm going to get the last few measurements done. **)

First State of the Blue address:
www.sparkpeople.com/mypa
ge_public_journal_individu
al.asp?blog_id=4648619


Three months:
www.sparkpeople.com/mypa
ge_public_journal_individu
al.asp?blog_id=4815690


Six months:
www.sparkpeople.com/mypa
ge_public_journal_individu
al.asp?blog_id=4950876


Nine months:
www.sparkpeople.c
om/mypage_public_journal_i
ndividual.asp?blog_id=5089593


And now today! (Well, actually I did most of the testing on the 1st. I'm just getting the blog done today.)

Height = 5' 7.75"
Weight = 175 pounds TO 168 pounds (7 pounds down)
Body Fat % = 36% or 27.23% to 34% or 27.31%
BMI = 26.8 (Overweight) TO 25.73 (Overweight)
BMR = 1532.575 TO 1502.125

Forehead = 23.5 TO 23.5"
Neck = 14 TO 13.75"
Shoulders = 42.5" TO 43"
Chest = 39 TO 39"
Bust = 43 TO 41.25"
Ribs / Strap = 35.5 TO 34.25"
Bicep = 13.5" TO 12.75"
Forearm = 10.5 TO 10"
Wrist = 6.75 TO 6.75"
Waist at Navel = 36.5 TO 36"
Hips = 43 TO 42"
Seat = 43 TO 42.5"
Thigh = 23.75 TO 23.25"
Calf = 15.5 TO 15"
Ankle = 9.5 TO 9.5"


Fitness testing:

Resting Heart Rate = 55/49 bpm (machine) TO 59 (machine)
Target Heart Rate = 124 - 150 bpm
Blood Pressure = 93/62 TO 103/72

(Using www.topendsports.com/tes
ting/hometest.htm
for instructions and scaling)

Situps = 35 (Excellent) TO 29 (Good)
Modified Pushups = 10 (Average) TO 10 (Average)
Squats = 50 (Excellent) TO 60 (Excellent)
Step = 132 (Poor) TO 147 (Very Poor)
Vertical Jump = 8.5 (Below Average) TO 9" (Below Average)
Sit and Reach = +0.5 (Average) TO +1.5" (Average)

Aerobic fitness check:

Heart rate before walk = 60 bpm TO 78 bpm
Time for 1 mile brisk = 14:09.9 TO 13:45
Heart rate after 1 mile brisk = 120 bpm TO 105 bpm
Time for 2nd mile brisk = 13:57.62 TO 13:30
Heart rate after mile 2 = 128 bpm TO 111 bpm
Time for 1 mile normal = 15:24.59 TO 16:30
Heart rate after 1 mile normal = 120 bpm TO 89 bpm


Comments:

Situps were really hampered by a very sore tailbone from a fall ice skating on Saturday.

I actually did a full military pushup first then 9 modified pushups, in part to kind of prove to myself I could.

Step was done after everything else without enough delay to have my heart rate closer to resting before starting, but I was hurrying to finish before the gym closed.

Walking was on a treadmill again, so heart rate check more accurate and speed more controlled.

Physical / injury comments:

No major changes this time around. (Well, there's the temporary injuries - a major bruise on my right thigh/hip and a very out of joint tailbone from ice skating falls. I'm still careful sitting with those, and they're making certain workout moves uncomfortable.)

=======================

Now, the last three months didn't really see significant changes in these numbers (and I'm not complaining because it was 100% due to choices I made and actions I took). However, looking back a year I've gone from:

15-minute miles with my heart rate nearly at 85% of max at the end of mile 2 TO 13-minute miles with my heart rate barely getting over 60% at the end of mile 2!

Really struggling to do 3 Modified Pushups TO doing a Full military pushup followed by 9 modified pushups.

Doing 15 squats and my knees hurting too much to continue TO 60 squats (and those after the 3 miles on the treadmill to boot)

(And those don't show all the constant little improvements I can feel and measure regularly in my workouts - like pushing the level on the recumbent bike to 10 because 8 feels too easy, when I could barely struggle along on 5 at first.)

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