Home Today's Paper Most Popular Video Gallery Photo Gallery
Subscription Blog Signin Register
Logo
Tuesday, November 21, 2017 04:59:00 AM
Follow Us On: Facebook Twitter Twitter Twitter Twitter

Are you as fit as you should be for your age?

photo by

By
25th-Aug-2017       
Comments
Share your thought
Post a comment »
Read all () »

Life Desk :
It's only human to work out what you're good at - then do that on repeat. Take running 5km for example. You might be able to do it without even breaking a sweat, but ask you to hold pigeon pose for 60 seconds? Unbearable.
Too many of us focus on one type of exercise, such as a weekly run or spin class, rather than having a varied exercise routine that covers strength, stamina and mobility.
There are actually five components of physical fitness: muscular strength (think power), muscular endurance (think time), cardiovascular endurance (think heart and oxygen pumping exercise over time), body fat composition (think compared to muscle) and finally flexibility (think mobility).
An effective fitness program will attempt to improve all five components.
"Exercise is important at any age but as we get older exercise becomes even more important for our mental and physical health," says Associate Professor Briony Dow, Director of the National Ageing Research Institute.
But just how 'fit' should you be at your age?
Sure push-ups and burpees are important, but this list proves it takes more than just cardio to be defined as 'fit'. Here is the checklist for each generation, as shared by Virgin Active fitness expert Tim Wright with The Telegraph. How do you rate?
In your 20s you should be able to ...
Run 5km in 30 minutes
Do 20 burpees in a row
Hold a full plank for one minute
In your 30s you should be able to ...
Run 2km in less than 12 minutes
Hold a plank for 45 seconds
Dead lift more than 50 per cent of your body weight
In your 40s you should be able to ...
Sprint for 60 seconds without stopping
Do 10 push-ups without stopping
Touch your toes comfortably with straight legs
In your 50s you should be able to ...
Run at a moderate pace for 60 seconds without stopping
Do five burpees without stopping
Lower yourself into a cross-legged position on the floor without using your hands, and then return to standing
In your 60s you should be able to ...
Regularly take more than 10,000 steps in a day
Do 12 body weight squats without stopping
Touch your fingertips with one hand over your shoulder and the other behind your back
In your 70s you should be able to ...
Walk 1.5km in less than 15 minutes
Climb a flight of stairs with 10 steps in under 30 seconds comfortably
Rise to stand from a chair without using your hands or arms, and repeat at least 12 times in 30 seconds.
Courtesy: body + soul

Tariff
Add Rate

News Archive

Inside The New Nation

Editorial »

Use of toxic tannery wastes in poultry feed


MEDIA reports said an increasing number of poultry feed mills using dangerously toxic tannery wastes laced with poisonous chemicals as raw materials remain the biggest threat to public health. They are moreover flouting is a ban of the High Court for producing and marketing the toxic feed for animals which ...

International »

Putin plan to rejuvenate Russian politics makes slow progress


Reuters, Moscow :Poised to run for a fourth term, President Vladimir Putin has started clearing out the old Russian political elite and says he's bringing in young people with "fire in their eyes."But a Reuters analysis shows that he has made limited progress so far.In the run up to March ...

Sports »

Participants run during the Delhi Half Marathon in New Delhi, India on Sunday. Ethiopia's Birhanu Legese and Almaz Ayana won the men's and women's elite categories, respectively.


Entertainment »

Bollywood congratulates Manushi Chillar on winning Miss World crown


After a wait of 17 long years, Indian model Manushi Chhillar has won the Miss World crown. Since yesterday’s announcement, many Bollywood celebs and public figures have congratulated her on winning the prestigious event. Here are some endearing messages from Bollywood celebs: The Megastar of Bollywood Amitabh Bachchan congratulated Manushi ...

Entertainment »

Runa Khan coming with her first movie


Sheikh Arif Bulbon :Most of her colleagues always appreciate the acting of Runa Khan. There is no other alternative or choice of her in TV plays. So she has acceptability among the directors. Viewers also like her acting. Runa will entertain the viewers by virtue of her acting skill with ...

City »

BNP Chairperson Begum Khaleda Zia cutting cake marking birthday of BNP Senior Vice-Chairman Tarique Rahman at her Gulshan office in the city on the early hours of Monday.


National »

GAFFARGAON: Vice-Chairman of the Central Committee of Muktijodha Sanghati Parishad Major (Retd.) Md Rezaul Karim, a veteran freedom fighter and an Awami League leader addressing a meeting on his participation in the coming National Election as a candidate from Awami League in the election area Mymensingh-10 (Gaffargaon & Pagla PS) Primary School field, Gaffargaon on Friday. Among others, freedom fighter Mofazzal Hossain, Auditor (retd.) Alhaj Abdul Karim and Ex Ward Member Saiful Islam also spoke in the meeting at Charalgi (Nidiar Char) .


Editorial »

Higher production capacity for power plants


THE state-owned power plants can't generate electricity to a minimum of their stated capacity as they lack improved technology, besides management failure to achieve the highest output as per a report in The New Nation on Sunday. The report quoting Bangladesh Power Development Board (BPDB) said its power plants can ...

International »

Hariri announces return to Lebanon as crisis simmers


AP, Paris :Lebanon's Prime Minister Saad Hariri said he will return home in the coming days from where he will declare a political stance for the first time since making a strange resignation announcement from Saudi Arabia that unleashed fears of a crisis in Lebanon.Hariri and his family met Saturday ...

International »

Trump blasts Hillary for questioning legitimacy of election result


Xinhua, Washington :US President Donald Trump on Saturday denounced allegations of Hillary Clinton who questioned the legitimacy of his victory in last year's presidential election.Calling his Democratic presidential rival the "worst of biggest loser of all time," Trump tweeted that "She just can't stop, which is so good for the ...

Business & Economy »

Md. Abdul Hamid Miah, Managing Director of Islami Bank Bangladesh Limited, receiving the 'Islamic Retail Banking Awards (IRBA) 2017' from Professor Humayon Dar, Chairman and Founder of IRBA on Tuesday at JW Marriott Marquis Hotel in Dubai. The bank achieved the award for strongest Islamic retail bank in South Asian Region conferred by UK-based financial intelligence house Cambridge IF Analytica.


Sports »

Opening ceremony of the Bengal Plastic Asian U-14 Series Tennis competition at Ramna National Tennis Complex in the city on Sunday.


Entertainment »

Documentary on Dilara Zaman


Entertainment Report :Ekushey Award winner noted actress Dilara Zaman got the house where she lived with her parents 65 years ago. After finding the house this noted actress broken down into tears because she tried to find out it for several times. This time after getting this she became excited ...

Editorial »

Engage the dignitaries for a prompt multilateral approach


FIVE foreign ministers from top Asian and European countries including a few high-ups of the European Union have started arriving in Dhaka since yesterday for discussing the Rohingya crisis with government officials. It has apparently become clear that our foreign office has finally woken up to realise that - not ...

Sports »

Asian U-14 Series Tennis competition begins tomorrow


The Bengal Plastic Asian U-14 Series Tennis competition will begin tomorrow (Monday) at Ramna National Tennis court complex in the city, said a Bangladesh Tennis Federation press release.A total of 22 boys and 15 girls' from host Bangladesh, Hong Kong, India, Korea, Philippines, America, and Sri Lanka will take part ...

 
Items that you save may be read at any time on your computer, iPad, iPhone or Android devices.
 
Are you new to our website? Do you have already an account at our website?
Create An Account Log in here
Email this news to a friend or like someone
Email:
Write a comment to this news