Fitness Biomarkers | Putting Myself to the Test!

Welcome to my latest video where I put myself to the test with five key exercises that serve as indicators of good health. This 12-minute info-packed piece will take you through each exercise, backed by a ton of scientific research, to give you a comprehensive snapshot of your cardiovascular health, mobility, strength, balance, and coordination. Think you’ve got what it takes? Join me and try these out for yourself!

🔥 Chapters:
0:00 Intro - Let’s Get Tested!
0:34 Exercise 1: Sitting-Rising Test
3:12 Exercise 2: VO2 Max Test (Cooper Test)
5:37 Exercise 3: Balance Test (One-Leg Stand)
7:45 Exercise 4: Dead Hang Test
9:15 Exercise 5: Breath-Holding Test
10:53 Outro - Fitness is a Journey

🏋️‍♂️ Exercise Breakdown:
Sitting-Rising Test
Developed by Brazilian researchers in the 1990s, the Sitting-Rising Test (SRT) is a great predictor of overall health and can highlight mobility issues. Scored out of ten, you'll lose points for using hands, forearms, knees, or legs for support. Aim for over 8 points if you’re under 40. Scores below 8? Time to work on that mobility! For detailed instructions, check out my demo in the video.

VO2 Max Test (Cooper Test)
Running as far as you can in 12 minutes is a straightforward way to gauge your VO2 max, a crucial cardiovascular health indicator. Dr. Kenneth Cooper introduced this in 1968, and it’s still a gold standard. We tested it using our smartwatches to see how accurate they are. Spoiler: The results were hilarious! Aim for a higher VO2 max to improve your endurance and heart health.

Balance Test (One-Leg Stand)
Dr. Michael Mosley's balance test challenges you to stand on one leg, first with your eyes open, then closed. This exercise is essential for fall prevention and overall stability. Less than 2 seconds? You’re at a higher risk of mortality over the next decade. Aim for at least 45 seconds (eyes open) and 15 seconds (eyes closed) if you’re under 40.

Dead Hang Test
Grip strength is a vital sign and health biomarker. Dr. Peter Attia suggests men under 40 should aim for a 2-minute hang, while women should target a 90-second assisted hang. Grip strength correlates with overall strength, bone density, and even mental health. I tried my best, but this one is a real burner!

Breath-Holding Test
A study from the University of Edinburgh shows holding your breath for at least a minute post-hyperventilation indicates good pulmonary health. Hyperventilating first drops your CO2 levels, allowing longer breath holds. This test is simple but revealing. I managed over 2 minutes—can you beat that?

🔍 Why These Tests Matter:
These exercises provide insight into various health aspects. From cardiovascular endurance to mobility and balance, they offer a holistic view of where you stand and areas to improve. Fitness is about progress, not perfection.

🌟 Join the Challenge:
Try these tests yourself and share your results in the comments. Remember, consistency is key. If you didn’t hit the benchmarks, don’t worry—use these as goals to strive for and improve over time.

📅 Stay Tuned:
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