Home Today's Paper Most Popular Video Gallery Photo Gallery
Subscription Blog Signin Register
Logo
Tuesday, July 17, 2018 07:34:05 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

Editorial »

Govt`s pragmatic step is needed to save Bangladesh from adverse impact of global warming


A RECENT study has shown that Bangladesh is among the countries 'most at risk' as over one billion people in the world are lack of air conditioning and refrigeration to keep them cool and to preserve food and medicines while global warming increasing temperatures. More electricity demand for fridges, fans ...

Football »

Harry Kane wins Golden Boot


England captain Harry Kane has won the Golden Boot after finishing as the World Cup's top scorer with Croatia's Luka Modric winning the Golden Ball for being the player of the tournament.Belgium midfielder Eden Hazard was the second-best player, with France forward Antoine Griezmann third.His French team-mate Kylian Mbappe won ...

Football »

Luka Modric (left) poses with the Golden Ball with Kylian Mbappe holding his Young Player Award on Sunday.


Entertainment »

Mamo, Mehazabien together


Entertainment Report :Zakia Bari Mamo and Mehazabien Chowdhury came to showbiz from the common platform. Both of them have common respect to each other. They won the hearts of many viewers by virtue of presenting their acting skills in last Eid works. Directors can easily rely on them. In last ...

City »

President candidate of a faction of BFUJ Molla Jalal, among others, at a journalists' rally organised by 'BFUJ Nirbachane Dabi Adai Sangram Committee'at the Jatiya Press Club on Monday demanding declaration of BFUJ election result.


International »

Gaza mourns teenage boys killed in Israeli air raid


Al Jazeera News :Umm Luay zooms in on a photograph on her mobile phone and kisses the screen, again and again.In the photo, her son, Luay Kaheel, is seen smiling alongside his friend, Amir al-Nimra. The two teenagers, 16 and 15 respectively, died on Saturday minutes after an Israeli air ...

Editorial »

Nobody could enjoy freedom to foil peaceful movement of students


ONCE again, the activists of Bangladesh Chhatra League (BCL) yesterday assaulted some students and teachers of Dhaka University to foil their human chain programme at Central Shaheed Minar demanding release of three quota reformists. The reformist leaders Jashim and Moshiur were shown arrested in a case filed for the attack ...

City »

HT Imam, Political Adviser to the Prime Minister was present as Chief Guest at a discussion meeting marking the 2oth founding anniversary of the Ministry of CHT Affairs at Cirdap Auditorium yesterday.


International »

N Korea, US hold talks on war dead repatriation


AFP, Seoul :North Korean and US military officials met at the inter-Korea border Sunday to discuss repatriation of the remains of American troops killed during the Korean War, a report said.Returning the remains of the US soldiers who perished during the 1950-53 conflict was part of a deal signed by ...

Football »

Belgium players celebrate after Thomas Meunier`s goal gave them an early lead in the third-place playoff against England.


Sports »

After baby steps, Serena plans giant leap in Wimbledon final


Serena Williams was reduced to tears by her daughter Olympia's first steps at Wimbledon, but now the seven-time champion is planning a giant leap of her own in Saturday's final against Angelique Kerber.Just 10 months after giving birth, Williams can complete an incredible comeback as she bids to become the ...

Editorial »

UN-Myanmar deal cannot remain secret : We must not undermine UN efforts


The Transparency International Bangladesh (TIB) on Monday claimed that a secret deal has signed between the United Nations and Myanmar over repatriation of Rohingyas staying in Bangladesh. The Memorandum of Understanding was signed between the Myanmar government and UN's two offices -- UNDP and UNHCR. TIB somehow seems not happy ...

International »

White House official who favored more refugee admissions is out


Reuters, Washington :A White House official who supported higher numbers of refugee admissions to the United States and clashed with immigration hard-liners in the Trump administration left her position on Thursday, two U.S. officials with knowledge of the departure said.Jennifer Arangio, a senior director at the White House National Security ...

City »

International Society for Krishna Consciouness brough out a rally in the city on Saturday on the occasion of Rathyatra, a religious festival of the Hindu Community.


Entertainment »

Kajol has an interesting role in Helicopter Eela


Three years after her last release Dilwale, Kajol is all set to return to the big screen after with Pradeep Sarkar's Helicopter Eela. The actress will be seen playing a possessive mother in the film. She gives up her dream of becoming a singer to raise her only child. Her ...

 
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