2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Take the Cooper test and check how good your physical condition is.
In 1968, Dr. Kenneth Cooper developed a series of fitness tests for the US Army. The most famous are two of them. The first includes a 12-minute run with fixing the distance traveled and the subsequent analysis of sports and medical indicators. The second is a set of exercises that are performed for a while. We'll talk about this test.
This set of exercises will not only test your level of physical fitness, but also put a serious load on the cardiovascular system, make your muscles work and show that you still have something to strive for. You have to do four circles, in each of which there are four exercises, 10 repetitions each.
One circle includes:
- 10 push-ups. After completion, remain in the support lying.
- 10 jumps from a lying position. After completing, roll over onto your back.
- 10 body lifts, or twists, or leg abductions.
- 10 squats, or jumps from a full sit, or steps (knee should touch the floor).
The point is that all this needs to be done in a short period of time.
Three minutes is an excellent result, 3 minutes 30 seconds is good, 4 minutes is satisfactory.
If you need more time, work on yourself and do it again later. The test is performed in different variations, so you can try several and find what works best for you. But do not feel sorry for yourself: after all, this is a fitness test, and not a lazy warm-up in bed.
Before you get started, watch one of the few videos where the test really does the right thing.
In addition to its direct purpose, this set of exercises can be used in your regular workouts. Many people perform the Cooper complex as a warm-up or, conversely, to give the last portion of the load to the body at the end of the workout.
By doing these exercises regularly and keeping in mind the allotted time, you will significantly increase your level of endurance and, accordingly, you will be able to perform the test more and more successfully.
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