4 standing tests standing to master after 45

Standing strength only concerns muscle power; It reveals the ease with which your body moves throughout the day, avoids injuries and remains balanced. As we get older, a low low body becomes essential to perform daily tasks like raising a chair, climbing the stairs and catching up with a trip. This is why we discussed with an expert to learn four permanent force tests that each person over 45 should master to continue to carry out a healthy and independent lifestyle.

“These tests identify the weaknesses of strength, endurance or stability that can increase your risk of falls, slow down your movement and affect your ability to perform daily tasks,” said Ben Johnson, DPTFyzical Therapy & Balance Centers – St. George. “The poor results often indicate muscle weakness, the stiffness of the joints or the balance deficits which must be processed by targeted training.”

If your results are lower than the average, this can point out a reduced muscle mass, a decrease in joint stability or early signs of drop in mobility.

“The good news – with coherent balance and strength training, most people can considerably improve their scores and reduce their risk of injury,” said Johnson. “Regardless of your starting point, these four tests should indicate where your mobility is located today and where it can be in the future.”

4 Standing force tests each person over 45 should master

30 -second chair support

1. Start sitting on a chair with your arms crossed.
2. Get up and sit several times for 30 seconds.

Benchmarks:

• Elderly men 45–54 should be able to perform 19 to 23 repetitions
• 55–64: 17–21 repetitions
• 65–74: 15–19 repetitions
• Elderly 45–54 should be able to perform 17 to 21 repetitions
• 55–64: 15–19 repetitions
• 65–74: 13–17 repetitions

If you can pass these 3 force tests after 60 years, you are stronger than 90% of your peers

Stand

1. Balance on one leg with your relaxed arms.
2. Hold as long as possible with an appropriate form.

Benchmarks:6254A4D1642C605C54BF1CAB17D50F1E

• 45 to 54 years: 28–38 sec
• Aged 55 to 64: 18 to 28 sec
• Aged 65 to 74: 10–20 s

The 60 -second force test which reveals your real fitness age

Heel elevation test

1. Stand on both feet.
2. Lift your heels several times, counting rehearsals in 30 seconds.

Benchmarks:

• Elderly men 45–54 should be able to perform 22 to 26 repetitions
• 55–64: 19–23 repetitions
• 65–74: 17–21 repetitions
• Elderly 45–54 should be able to perform 20 to 24 repetitions
• 55–64: 17–21 repetitions
• 65–74: 15–19 repetitions

The 7 tests each man over 40 should master

Falls under one leg

1. Stand.
2. Lift a leg on the side and keep.
3. Repeat on the other side.

Benchmarks:

• 45–54: 20–25 sec
• 55–64: 17–22 sec
• 65–74: 14–19 sec

Are you looking for easier ways to lose fat? Here is How long your training should be to shrink the belly fat.

Alexa Mellardo