Physical Fitness Test for Men Fitness Test Fitness Test Calculator
Physical Fitness Test for Men
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Target Heart Rate Calculator

Whether you jog or walk or bike or swim, your muscles need to reach a certain level of activity for the exercise to be maximally efficient. It is during this optimal range of exercise intensity that your heart reaches the so-called target heart rate.
Try our target heart rate calculator...

Odds Of Dying Calculator

Have you just turned 50 or older? Researchers at the San Francisco Veterans Affairs Medical Center developed a simple, yet accurate test capable of calculating ones chances of dying within four years.
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Physical Fitness Test for Men

Physical fitness is an important indicator of good health and longevity. If you are wondering how fit (or unfit) you are, please take a few moments and take our physical fitness test. While is seems deceivingly simple, this test is based on solid research.

Physical Fitness Protects Men Against Heart Attacks

According to a study published in the May 12, 2005 issue of the New England Journal of Medicine, the heart-rate profile during exercise and recovery is a predictor of sudden death.

The researchers followed a total of 5,713 men for 23 years. In the first years of the study, all participants underwent testing on exercise bikes, including measurements of their heart rate before exercise (i.e. at rest), during maximal exertion and at one minute after exertion. They then looked at those who died of heart attacks and other diseases. Of all the factors studied, heart rate variations were most closely linked to risk of death.

Ready to measure your fitness level? We have created an easy to use, interactive physical fitness test on this page. Just follow the instructions below and in a few minutes you will find out how fit - or unfit you are. Also, the test will measure your individual risk of a heart attack as compared with the participants in the above study.


This fitness test is designed for healthy males interested in measuring their fitness level.
If you are over 40 years of age, if you suffer from any health problems or if you have not been exercising for a while, please consult with your physician before taking this test.
Also, if during performing this test you experience any chest pain or other discomfort, stop immediately. If symptoms persist, call your doctor.

Fitness Test Instructions

1. Measure your resting heart rate

The best time to measure your resting heart rate is first thing in the morning, right after you wake up and before you get out of bed or do anything else.
To find your pulse...
Place the finger (not the thumb) on the opposite wrist at the pulse point, which is below the base of the thumb, and start counting. Alternatively, you can place your right palm over the left chest and count the heart beats you feel.

Press "Start" and begin counting your heart beats as instructed.

As not many of us are able to do that (after all, there are more important things to do first thing in the morning, don't you think?), a more realistic way to do it is this: lie down in a horizontal position for about 5 minutes, relaxing. Make sure you don't drink any coffee at least for a few hours before you do this test. Have a watch showing seconds close, and count your heart beats for a full minute. Alternatively, you can use the watch/counter on this page, if the monitor is visible from where you are lying. The number you get is your resting heart rate. Enter it in the form below.

2. Measure your maximum heart rate

Do some vigorous exercises (do as many push-ups as you can, go for a jog around the block, jump rope, run on your treadmill, etc.) until you are just about exhausted. If you have a heart monitor, use it to get a more accurate measurement of your maximum heart rate (your heart rate starts slowing down as soon as you stop exercising). If not, count your heart beat for 15 seconds right after your stop exercising. Use the counter on this page to make things easier. Multiply the result by 4 to get your maximum heart rate per minute. Enter this number in the form below.

3. Measure your recovery heart rate

Sit down, rest for another full minute and then measure your heart rate again for a full minute. Subtract the result from your maximum heart rate you just measured earlier. The result is your recovery heart rate. Make sure you enter it, too, in the form below.
First Name
Resting Heart Rate beats per minute
Maximum Heart Rate beats per minute
Recovery Heart Rate beats per minute
Did any of your parents suffered a heart attack before age 65?

Dr Gily

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