Are You as Fit as You Think You Are? This Is How to Tell
If you're big into health and wellbeing, you've more than likely devoted at least a little time towards actively improving your fitness level. Whether this means employing a personal trainer to help you set and push towards strength goals, or slowly teaching yourself how to prepare for Scorpion pose, most fit girls like to set expanding targets. (It's more fun that way, right?) But no matter how long you can spin without stopping, or how perfectly you can balance a headstand, have you ever stopped to think about your level of overall fitness? If you do consider yourself "fit", how do you make that assessment? Not sure ourselves, we reached out to Nike Master Trainer Steph Bruckner for her take.
According to Bruckner, there are some skills that it's generally accepted you need to master before you can consider yourself a well-rounded athlete: "I selected the below moves as they are representative of what I incorporate into NTC and my day-to-day work in the gym—if you master these, not only will you be training like a professional, you’ll also be performing with purpose." Before you scroll on, remember that as much as you may want to nail every last move, there's no point ticking them off unless you're moving with proper technique. For a start, you wont achieve the same results. More importantly, improper form can cause serious injury and imbalance. It's always worth checking with an experienced trainer to make sure you're moving exactly how you think you are.
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BARBELL BACK SQUAT
The Fine Print: Complete multiple sets of 5 to 10 reps, loaded with your approximate bodyweight.
The Fine Print: 30+ consecutive reps, performed on your toes, with perfect form.
The Fine Print: 5+ consecutive full range reps, performed without assistance bands.
The Fine Print: Multiple sets of 5 to 10 reps, performed loaded with your bodyweight.
The Fine Print: Complete a 500 metre row in approximately 1 minute and 45 seconds.
The Fine Print: Chest to floor, 25 reps completed in 60 seconds.
The Fine Print: Multiple reps completed with the box at mid-thigh height or higher.
The Fine Print: Master this move with coordination at a speedy pace and you’ve nailed it.
The Fine Print: With perfect form for 2+ minutes.
The Fine Print: Unassisted, 5+ consecutive reps on each leg.
For an intense workout like the one above, we love Nike's Metcon 3 Women's Training Shoe ($200).