BSA Basic Fitness

  • Push-ups
  • Pull-ups
  • Sit-ups
  • Standing long jump
  • 1/4-mile walk/run

Tracking Your Activities

How can I train for altitude climbing if I live near sea level?

The best way to prepare would be to train and sleep at altitude, but the next best thing is to increase your endurance and “cardio strength.” Building “cardio strength” means raising your peak VO2—an indicator of how efficiently your body utilizes oxygen. The higher your VO2, the better shape you'll be in to handle the altitude.

Here's how to train:
1. To improve endurance, train at approximately 75 to 80 percent of your maximum heart rate (about 6-7 on a scale of 1-10 effort for those who don't use a heart rate monitor) twice a week for at least an hour.
2. To improve cardio strength, try intervals twice a week for the month of August. For instance, you can do 1- and 2-minute repeats for 30-45 minutes. You would warm-up, then do 1 minute of “work” at 90-95% intensity (an 8-9 level effort on a 1-10 scale) and then 1 minute walk. Do this five times, recover for 3-5 minutes, and then repeat. Continue for a total of 30-45 minutes.
3. Finally, take long walks another two days a week. Go for an hour or two just to get your body used to walking for long periods.
– Paul Robbins, Metabolic Specialist, Athletes' Performance and Core Performance

Fitness News

News released by the President's Council on Physical Fitness and Sports and the U.S. Department of Health and Human Services here.

President’s Council on Physical Fitness and Sports Launches New National Adult Fitness Test
WASHINGTON, DC— The President’s Council on Physical Fitness and Sports (PCPFS) launched its new national Adult Fitness Test today. The online self-test, available at Adult Fitness Org, measures overall fitness levels by assessing aerobic fitness, muscular strength, endurance, flexibility and body composition.

The Adult Fitness Test was launched at Results Gym in Washington, D.C., with the International Health, Racquet and Sportsclub Association, Acting Surgeon General Dr. Steven Galson, U.S. Rep. Zach Wamp of Tennessee and The Biggest Loser contestant, Bernardo “Bernie” Salazar. Council member and fitness expert Denise Austin led a group of adults through a demonstration of the test.

“The Adult Fitness Test has been adapted from the youth fitness test many of us remember taking in school,” says Melissa Johnson, executive director of the President’s Council on Physical Fitness and Sports. “Now adults have a test to measure their overall fitness and guide them toward a healthier, more active life.”

The Adult Fitness Test features activities that provide an overall assessment of a person’s physical fitness and can be used to help set fitness goals and measure progress. The test involves a one-mile walk or 1.5-mile run to test aerobic fitness, sit-ups or push-ups to test muscular strength and endurance, a sit-and-reach test to measure flexibility, and a body mass index (BMI) test to assess body composition. Adults can take the Adult Fitness Test alone, although it’s easier to do with a partner.

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