Forget elaborate and expensive diagnostic tests to determine your health.
According to experts, a simple at-home workout move could reveal how fit your body is for your age.
Sit ups are a good measurement of muscular strength and endurance – engaging multiple muscle groups, including the abdominal muscles, hip flexors, and lower back muscles.
Studies have shown that people who can do more situps are less likely to suffer age-related muscle loss, which increases the risk of a host of other diseases.
Based on age and sex, experts at the fitness website Topend Sports gave an average target number for sit up counts in one minute.
For those aged 18-25, men should set a goal for 35 to 38 and women should work toward 29 to 32 to show a good fitness level.
As age increases, the target goal declines.
In the 26 to 35-year-old age bracket, the number drops to 25 to 28 for women, while men should be able to perform 31 to 34 sit ups, according to the online guide.
Experts at the fitness website Topend Sports say that sit ups are a good measurement of muscular strength and endurance
Fast-forward 10 years to 36 to 45, Topend Sports says women should be able to do 19 to 22 sit ups, while the count stands at 27 to 29 for men.
For 46 to 55-year-olds, the count decreases to 14 to 17 sit ups for women and 22 to 24 for men.
Then again, the average counts drop to 17 to 20 for men aged 56 to 65, while for women of the same age, the experts say they should be able to do 10 to 12.
For the oldest age Topend Sports lists (65+), men should be able to do an average of 15 to 18 sit ups at a time, while for women, it drops to between 11 and 13.
To perform a correct sit-up, lay down on the ground, with your knees bent at right angles, with feet flat and on the ground.
Your hands should be resting on your thighs.
Squeezing your stomach, raise your back flat from the the ground, high enough for your hands to slide along your thighs to touch the tops of your knees.
Focus on engaging your core muscles to initiate the movement and do not use your head or neck, as this could result in injury.
Your lower back should also remain on the floor.
Then, lower yourself back to the starting position to complete one full sit up and continue until you need to stop and rest.
There is now evidence that just 20 minutes of physical activity per day slashes the risk of cancer, dementia and heart disease
While the guide is touted as an indicator of good fitness levels, fitness experts say it should be taken with a grain of salt.
New York-based personal trainer Caroline Beckwith told DailyMail.com she doesn’t agree with Topend Sports’ suggestions.
She explained: ‘From what I see with clients, the “ideal amount by age” is not usually what the average person is able to do.
‘Sit ups are a great exercise, but they can cause back and neck issues with seniors, and are not safe for anyone with osteoporosis or any neck and/or back injuries.
‘When I teach classes, since it is difficult to provide feedback for every single person.
‘I usually do ‘dead bugs’ instead of sit-ups or try to hold a plank for as long as possible.
‘Dead bugs are a core-strengthening exercise that involves moving opposite arms and legs while lying on your back.
‘I find that these are a much safer alternative to sit ups and do not cause any strain on your neck and back.’
To perform dead bugs, lie on your back on an exercise mat with your knees bent and feet flat on the floor.
Engage your core and lift your arms straight up toward the ceiling.
Lift your legs until your knees are bent at a 90-degree angle. Inhale and lower one arm toward the floor while extending the opposite leg toward the floor.
Exhale and return your arm and leg to the starting position. Repeat on the opposite side.
This article was originally published by a www.dailymail.co.uk . Read the Original article here. .