3 easy diy fitness tests

You can be a serious athlete or a couch potato. It is natural to feel the urge to check your fitness at some point of time or the other. These few do-it-yourself tests will help you assess your fitness and will tell you if you really need to hit the gym or whether your gym efforts are actually paying off. There are three main criteria to be evaluated.
Aerobic fitness
Aerobic fitness is related to healthy functioning of your heart and lungs and their delivering blood to the muscles. A good level of aerobic fitness is essential for preventing diseases such as heart diseases, high blood pressure etc.
The cooper test devised by Kenneth Cooper, the inventor of aerobics, is a good way of determining the levels of your aerobic fitness. For this test, all you will need are a timer and a way to determine the distance that you have run. Start the timer when you start running. Stop running when twelve minutes. At the end of twelve minutes, determine the distance that you have covered using the given formula.
VO2max = (35.97 x miles) - 11.29. VO2max = (22.351 x kilometers) - 11.288
A VO2 max of more than 49 indicates that you are in excellent physical fitness whereas a value less than 222 indicates that you are in very poor shape.
Muscular strength and endurance
The push-up test is a great way to measure your muscle strength and endurance. Push-ups generally are associated with upper-body strength and endurance but can also be used as an indicator of general fitness levels.
To perform the test, assume the normal push-up stance. Start the timer and count the maximum number of push-ups that you can do in one minute. Depending on your age group and your sex, different values indicate different fitness levels.