Home Today's Paper Most Popular Video Gallery Photo Gallery
Subscription Blog Signin Register
Logo
Tuesday, September 26, 2017 10:30:51 PM
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

Sports »

Kenya`s Gladys Cherono celebrates after winning the women's race of the 44th Berlin marathon in Berlin, Germany on Sunday.


Entertainment »

After recovery Sheikh Runa wants to return in play direction


Promising play director Sheikh Runa has been passing days on bed at hospital now. On September 8 while returning to Dhaka from Sirajganj she was critically injured in a road mishap. Among 12 out of 14 persons of that microbus were killed in that accident. Fortunately Runa was saved. Now ...

Editorial »

Angela Merkel wins Fourth Term


ANGELA Merkel creates history by winning election fourth time. Her Christian Democratic Union/Christian Social Union (CDU/CSU) had maintained a double-digit lead over the Social Democratic Party (SPD) led by Martin Schulz in opinion polling since the 2013 election. Merkel's conservative bloc won 32.5 percent of the vote, making them the ...

City »

Chief Justice Surendra Kumar Sinha administering oath of office to two newly appointed members of Bangladesh Public Service Commission Nurjahan Begum and Kazi Salahuddin Akbar at the Supreme Court Judges Lounge on Monday.


International »

Abe announces snap election amid worries over N Korea crisis


Reuters, Tokyo :Japanese Prime Minister Shinzo Abe said he would dissolve parliament's lower house on Thursday for a snap election, as he seeks a fresh mandate to overcome "a national crisis".Abe, in power for five years, said he needed a mandate to shift some revenues from a planned future tax ...

Editorial »

Despite repeated global condemnation plight of Rohingyas worsens


THE inflow of Rohingya refugees from violence-torn Rakhine State in Myanmar slowed for the last few days owing to bad weather but thousands have started entering Bangladesh once more. According to news sources, at least 10,000 refugees have arrived in Bangladesh so far since last Saturday. Moreover, Amnesty International has ...

Cricket »

Shane Warne accused of hitting porn star


Former cricketer Shane Warne has been accused of hitting a porn star as a row escalated at a nightclub in Mayfair.Valerie Fox took to Twitter to share pictures of her alleged injuries - including a bruised eye - after the incident."Proud of yourself? Hitting a woman? Vile creature," she tweeted.The ...

Sports »

Member of FIFA Mahfuza Akter Kiron handing over the prize to a winner of the AFC Under-16 Women's Championship at Chonburi in Thailand recently.


Entertainment »

Khurshid Alam to get Lifetime Achievement Award


Entertainment Report :Legendary singer Khurshid Alam will get the Lifetime Achievement Award in this year’s Channel i Music Award. The award giving ceremony will be held on September 29 at Bangabandhu International Conference Center in the city’s Agargaon area. Awards in sixteen categories concerning music will be given in this ...

City »

Bangladesh Government Primary School Employees Welfare Association formed a human chain in front of the Jatiya Press Club on Sunday demanding nationalization of clerical jobs.


Life »

Even refined sugar invites health risks


Life Desk :When the rest of the world is turning their face away from refined or processed sugar, consumers in Bangladesh have been tending to the detrimental food item. Refined white sugar attracts a large proportion of consumers, but domestically made cane sugar cannot take its fancy, though it is ...

International »

Missile strike on US inevitable: N Korean FM


AP, United Nations :North Korea's foreign minister told world leaders Saturday that U.S. President Donald Trump's insult calling leader Kim Jong Un "rocket man" makes "our rocket's visit to the entire U.S. mainland inevitable all the more."Ri Yong Ho called the American president "a mentally deranged person full of megalomania ...

Sports »

Members of BKSP team, who became champion in Under-16 two-day long Judo Competition pose for photo with the trophy and guests at the Shaheed Suhrawardy Indoor stadium in Mirpur on Saturday.


Editorial »

India to supply Myanmar arms!


INDIA has shunned its reputation of being democratic, generous and hospitable country. They have decided to strengthen their security along the largely porous eastern border with Bangladesh and is using "chilli and stun grenades" to block the entry of Rohingya Muslims fleeing from violence in their homeland of Myanmar. Border ...

Entertainment »

I am not Varun Dhawan that I can dance with Ileana D'Cruz


Sanjay Dutt is all set to make his comeback on the silver screen with Bhoomi that hits the theatre tomorrow. The film revolves around a father who is seeking revenge from the molesters of his daughter's dignity.With Aditi Rao Hydari playing the role of a daughter to Dutt, the senior ...

 
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