# OT: Fitness tests (and modifications) **URL:** \ **Category:** Macro Economic Trends and Risks\ **Created:** [August 12, 2025, 10:44pm UTC](https://discussion.fool.com/t/ot-fitness-tests-and-modifications/120655 "2025-08-12T22:44:12Z")\ **Posts on this page:** 8\ **Page:** 1
**Author:** ![WendyBG](https://sea2.discourse-cdn.com/motleyfoolfree/user_avatar/discussion.fool.com/wendybg/32/67464_2.png) [@WendyBG](https://discussion.fool.com/u/WendyBG)\ **Post date:** [August 12, 2025, 10:44pm UTC](https://discussion.fool.com/t/ot-fitness-tests-and-modifications/120655/1 "2025-08-12T22:44:12Z")
METARs vary from super-fit to medium-fit to … welll…. I recently completed my cardiac rehab about 9 months after my open-heart surgery which knocked me flat. I’m 71 years old and also have Posterior Tibial Tendon Disorder (partly-healed torn ankle tendons). Besides, I’m a shrimp (5’3” after a lifetime of shrinkage) and a high step always hurt my knees. So I will add some mods. [https://www.nytimes.com/2025/08/12/well/move/fitness-tests-strength-cardio-balance.html](https://www.nytimes.com/2025/08/12/well/move/fitness-tests-strength-cardio-balance.html) # 4 Fitness Tests Trainers Swear By Starting a new workout routine? Just curious where you stand? Use these exercises to measure your fitness. By Jen Murphy, The New York Times, Aug. 12, 2025 ….. ## Cardio Fitness Test YMCA 3-Minute Step Test - You will need a 12-inch block - Set a metronome to 96 beats per minute to pace yourself. Step on and off the step 24 times per minute for three minutes. With each beat, move a foot: Up left, up right, down left, down right is one step, or four beats. Make sure your foot lands completely on the step. After you’ve completed three minutes, [find your pulse](https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/how-to-take-pulse/art-20482581) in your wrist and count the number of beats in 60 seconds. [Even when I did a step class in my 30s a 12” step hurt my knee. So my mod is to use a standard 4” step or add a 2” riser for a total of 6” high. For tall people who can do a 12” step without knee pain but aren’t super-fit try 1 minute instead of 3 minutes. Definitely use music!] ## Upper-Body Strength Test - push up You can compare your score [with those listed by the American Council Exercise](https://contentcdn.eacefitness.com/assets/certification/ace-answers/forms/pt/36_Push-up_Assessment_Protocol.pdf). If you can’t do a push-up, test yourself by holding a [plank](https://www.nytimes.com/2024/03/06/well/move/least-favorite-exercises.html?gws_id=nyt%3A%2F%2Finteractive%2Fce71fcc2-39a6-484b-953c-cd8e3e008943&gws_card=4) with good form for one minute. Once that feels easy, perform push-ups from your knees. ## Lower-Body Strength Test ### **Single-Leg Calf Raise Test** Complete as many single-leg calf raises off a step [with good form](https://www.youtube.com/watch?v=Tla2ScHQgu0). [28 is a good score](https://www.trailrunmag.com/2020/01/14/trail-coach-calf-strength-goals/) for men ages 40 to 49, and 24 is good for women of the same age group. This is a non-starter for me because of my ankles. My cardio rehab used sit-to-stand which is functional since I still had weakness in standing from a chair. ## Balance Test A [study in June](https://bjsm.bmj.com/content/early/2022/06/22/bjsports-2021-105360) by a Brazilian team found that 20 percent of the 1,700 older adults tested couldn’t balance on one leg for 10 seconds or more. And that inability to balance was associated with a twofold risk of death from any cause within 10 years. Oops, that doesn’t look good for me since my balance isn’t good. Wendy ---
**Author:** ![ges](https://sea2.discourse-cdn.com/motleyfoolfree/user_avatar/discussion.fool.com/ges/32/3397_2.png) [@ges](https://discussion.fool.com/u/ges)\ **Post date:** [August 12, 2025, 11:27pm UTC](https://discussion.fool.com/t/ot-fitness-tests-and-modifications/120655/2 "2025-08-12T23:27:42Z")
The only thing my old body tolerates without too much complaint is lap swimming which I do 3 or 4 days a week. Still get out and hike. But now the distances are usually 3 to 5 miles instead of 10 plus. The age related troubles really seem to have increased rather rapidly over the last two years (age 74 and 75). ---
**Author:** ![Leap1](https://sea2.discourse-cdn.com/motleyfoolfree/user_avatar/discussion.fool.com/leap1/32/72176_2.png) [@Leap1](https://discussion.fool.com/u/Leap1)\ **Post date:** [August 13, 2025, 1:41am UTC](https://discussion.fool.com/t/ot-fitness-tests-and-modifications/120655/3 "2025-08-13T01:41:24Z")
From the sounds of it I take it easy compared to most of you. I stretch and walk. I run around in the hallways at work. I could use email more. But I don’t. ---
**Author:** ![VeeEnn](https://sea2.discourse-cdn.com/motleyfoolfree/user_avatar/discussion.fool.com/veeenn/32/3379_2.png) [@VeeEnn](https://discussion.fool.com/u/VeeEnn)\ **Post date:** [August 13, 2025, 3:06am UTC](https://discussion.fool.com/t/ot-fitness-tests-and-modifications/120655/4 "2025-08-13T03:06:05Z")
@ges…..I toppled over the cliff with fitness at 69. That’s when I had my first lapiplasty. I expected to be _hors de combat_ for long enough to lose fitness and especially muscle mass, but I wasn’t prepared for just how much. I’d actually done about 3 months of “supercompensation” beforehand but, by the time I came to try to get back in the groove, it was almost as if I hadn’t bothered! ---
**Author:** ![MarkR](https://sea2.discourse-cdn.com/motleyfoolfree/user_avatar/discussion.fool.com/markr/32/2011_2.png) [@MarkR](https://discussion.fool.com/u/MarkR)\ **Post date:** [August 13, 2025, 4:27am UTC](https://discussion.fool.com/t/ot-fitness-tests-and-modifications/120655/5 "2025-08-13T04:27:28Z")
> [@WendyBG](#): > > A [study in June](https://bjsm.bmj.com/content/early/2022/06/22/bjsports-2021-105360) by a Brazilian team found that 20 percent of the 1,700 older adults tested couldn’t balance on one leg for 10 seconds or more. And that inability to balance was associated with a twofold risk of death from any cause within 10 years. Oops, that doesn’t look good for me since my balance isn’t good. Hmmm, I just tried it for the heck of it. Tried right leg first, got bored after 30 seconds, then tried second leg for 30 seconds. I could do much longer, but I suppose eventually my leg would get tired. Anyway, I guess I’m good for at least another 10 years! 🤣 ---
**Author:** ![ges](https://sea2.discourse-cdn.com/motleyfoolfree/user_avatar/discussion.fool.com/ges/32/3397_2.png) [@ges](https://discussion.fool.com/u/ges)\ **Post date:** [August 13, 2025, 4:28am UTC](https://discussion.fool.com/t/ot-fitness-tests-and-modifications/120655/6 "2025-08-13T04:28:24Z")
> [@VeeEnn](#): > > by the time I came to try to get back in the groove, it was almost as if I hadn’t bothered! Recovery is so much harder when on gets old. That’s why I am now much more cautious about falling, tripping, etc. Gave up the mountain biking…too much potential for injury. ---
**Author:** ![Volucris](https://sea2.discourse-cdn.com/motleyfoolfree/user_avatar/discussion.fool.com/volucris/32/70577_2.png) [@Volucris](https://discussion.fool.com/u/Volucris)\ **Post date:** [August 13, 2025, 8:11pm UTC](https://discussion.fool.com/t/ot-fitness-tests-and-modifications/120655/7 "2025-08-13T20:11:53Z")
> [@WendyBG](#): > > - push up Last year I had a complete shoulder replacement. No more pushups for me - I can’t wear out the new joint. It’s a bummer. ---
**Author:** ![WendyBG](https://sea2.discourse-cdn.com/motleyfoolfree/user_avatar/discussion.fool.com/wendybg/32/67464_2.png) [@WendyBG](https://discussion.fool.com/u/WendyBG)\ **Post date:** [August 13, 2025, 9:14pm UTC](https://discussion.fool.com/t/ot-fitness-tests-and-modifications/120655/8 "2025-08-13T21:14:08Z")
> [@VeeEnn](#): > > .I toppled over the cliff with fitness at 69. That’s when I had my first lapiplasty. I expected to be _hors de combat_ for long enough to lose fitness and especially muscle mass, but I wasn’t prepared for just how much. I’d actually done about 3 months of “supercompensation” beforehand but, by the time I came to try to get back in the groove, it was almost as if I hadn’t bothered! Try recovering from open-heart surgery where I was literally unable to sit up in bed unaided and it was a milestone when I was able to walk unaided from from my bed to a chair 3 feet away. On oxygen 24/7 and total lung capacity 500 cc since my lungs were surrounded by fluid and partially collapsed. (Pleural effusion and atalectasis). I had also prepared with plenty of exercise beforehand. It has taken 9 months to regain my strength and I still don’t feel 100%. (Though my heart and lungs are functioning well.) We both have to soldier on. Also @intercst who is only a little younger than we are and will have to regain the strength to live on his own. Wendy