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Find out everything about your body. Fitness test. Special editorial project

As part of an editorial special project, four heroes ventured into an experiment: get in shape by the summer in 30 days, using different possibilities to achieve their goals.

Today we will tell you why it is so important to learn all the features and capabilities of your body before starting intense training, and how, where and most importantly how to pass such a test. All the heroes of our project found themselves in different conditions: the managing director of the Championship, Maxim Syreishchikov, went to the Russian Olympic Committee for research, Polina and Nikita decided to take tests with the help of World Class coaches, and student Dayana tried to conduct fitness testing at home. What came out of this and what parameters our participants managed to measure, read on.

Maxim Syreishikov, Managing Director of the Championship

Find out everything about your body. Fitness test. Special editorial project

Maxim Syreishchikov

Photo: Polina Inozemtseva - Championship

Maxim's test was held in the innovation laboratory of the Russian Olympic Committee, where the leading athletes were tested, including the Kamaz-master team, one of the best Russian freestyle motocross riders Alexei Kolesnikov and participants in the longest Red Bull Trans-Siberian Extreme cycling race. The duration of the test took 2.5 hours, and a few days after it was spent decrypting all the data and drawing up an individual plan of recommendations. During the test, all sorts of parameters were measured: from the banal measurement of volumes and weight, to the volume of the lungs, psychological tests and measurements of the optimal heart rate zones for training. The final pivot table - a circle on which strengths and weaknesses in the body were marked as points, gave a clear understanding of how healthy the body is, and helped to identify problem areas that can and should be worked on.

These tests carried out in the framework of the study may seem interesting to you.

Body composition analysis - the task of this test was to determine the main anthropometric characteristics, including various mass indicators (distribution by components - lean body mass, body fat) and a number of derived coefficients for assessing metabolic processes in tissues. As a result, body weight was 89.2 kg (of which: 17.4 kg is body fat, 71.8 kg is lean body mass)

Find out everything about your body. Fitness test. Special editorial project

Maxim Syreishchikov

Photo: Polina Inozemtseva - Championship

Functional test with gas analysis - the test was carried out to determine the indicators of aerobic performance, to assess the capabilities of the lungs and the body as a whole with increased load. The stress test was carried out on a treadmill with a constant 1% incline and a continuously increasing speed of 0.5 km / h per minute. Pre-launch speed - 8 km / h duration1 minute and recovery 2 minutes at the same speed. Starting speed - 8 km / h and further work until refusal to continue work. Oxygen consumption and TANM were determined using the MetaLyzer 3B - R2 gas analyzer.

3D video analysis - within the framework of a three-dimensional kinematic analysis, quantitative characteristics of individual running phases are determined (moments of placing the foot on a support, passing the vertical , completion of take-off, completion of the forward swing), the work of the arms and body movements, weaknesses in the athlete's running technique are revealed.

Recommendations based on the fitness test: uniform long-term running at least 3 times a week, interval training with taking into account heart rate zones.

Polina Sycheva, freelancer

Find out everything about your body. Fitness test. Special editorial project

Polina Sycheva

Photo: Polina Inozemtseva - Championship

Testing, which Polina went to, took place in the fitness club closest to her home. It is in World Class Tverskaya that she will continue to attend trainings in the first week of participation in the project. In order to assess her capabilities and understand what kind of experiments our heroine is ready for, the coaching staff of the club prepared for her an intensive training session, capturing the most unusual directions. In just two hours, Polina was able to try a standard functional TRX workout, stretching in the popular anti-gravity style and even perform several popular yoga asanas while on a raft in the pool.

Find out everything about your body. Fitness test. Special editorial project

Polina Sycheva

Photo: Polina Inozemtseva - Championship

The whole training session as a whole made it possible to understand What emphasis should be placed in the program compiled for Polina. The coaching team noted that it is worthwhile to devote time to working out the muscles of the body, as a hitch for any workout, perform a complex stretching, and then adjust the program, starting from your goals and desires.

Advice from the coach: when it comes to losing weight , then any regular physical activity will somehow help you get closer to the result, and then you will need to pay attention to certain problem areas.

Nikita Kuzin, journalist

Find out everything about your body. Fitness test. Special editorial project

Nikita Kuzin

Photo: Polina Inozemtseva - Championship

To pass the fitness test Nikita decided to visit World Class Tulskaya and take advantage of a free trial lesson with a trainer, which is offered to all beginners. As part of this lesson, the trainer conducted a classic strength training for Nikita and advised him on the questions that arose: what weight to start with, whether to take breaks between strength training so that the body has time to recover.

Find out everything about your body. Fitness test. Special editorial project

Nikita Kuzin

Photoabout: Polina Inozemtseva - Championship

The coach recommended that Nikita do cardio as a cool down after workouts and stick to the schedule: visit the gym 3-4 times a week. With the help of this training, our hero was able to determine his initial data, it will be interesting to track: how much weight Nikita will be able to lift in 30 days and how familiar cardio training will become for him.

Advice from the trainer: if your goal is to gain muscle mass without shedding extra pounds, then give up in your workouts from intense cardio, as it causes a strong fat burning effect.

Dayana Mukhametzhanova, student

Find out everything about your body. Fitness test. Special editorial project

Dayana Mukhametzhanova

Photo: Polina Inozemtseva - Championship

Preparing for fitness Dayana's test came up very responsibly. The heroine had two options - to go to the gym for a free trial lesson with a trainer or arm herself with a phone, the Internet, dumbbells and a yoga mat and perform standard exercises that are so familiar to us from physical education lessons at school. Together we managed to prepare instructions for you How to test your body without leaving your home ?.

Test 1 . We swing the press. Purpose: to understand the state of our abdominal muscles. To do this, we note 30 seconds on a stopwatch and perform torso lifts from a prone position. In the starting position, the hands are behind the back.

Our result : in 30 seconds, our heroine performed 21 twists, this indicates that the abdominal muscles are normal, but we definitely there is room to grow. Let's find out how many twists Dayana can perform in 30 days.

Find out everything about your body. Fitness test. Special editorial project

Dayana Mukhametzhanova

Photo: Polina Inozemtseva - Championship

Test 2 . We put on a fitness bracelet and measure our heart rate at rest, then we jump rope for 1 minute. We measure the pulse again. Using a plate, which can be easily found on the Internet, and our average heart rate, we identify the optimal heart rate zone, which should be throughout the entire workout.

Test 3 . We perform flexibility testing. Get up, keep our feet together. We stretch our fingers to the feet.

Our result : Dayana managed to reach her toes with her hands and even partially put her palms on the floor. This indicates good muscle flexibility, which can and should be developed through stretching.

Test 4 . Weighing and measurements. This is one of the most important points of our testing, which will become the starting point for the further transformation of our heroine. By changing these indicators (volume and weight), it will be possible to control the effectiveness of the entire workout and the nutrition plan that our heroine adheres to.

It is important to remember: even if sometimes the arrows of the scales freeze in place and treacherously do not want to moveto go down not a kilogram, your workouts will definitely pay off, if your mood improves, the volume of certain body parts decreases, you feel lightness.

Test 5 . We go outside to determine where to start our daily cardio workouts. We turn on the stopwatch, favorite song and run at our own pace.

Our result : Dayana ran 3.5 km on the first run. The recovery period of the pulse (measured by the clock, the pulse was measured with a fitness bracelet) and breathing was 1.5 minutes. According to the Internet, the indicator is more than positive.

Based on the results of the test, Dayana compiled a training program for herself. Now every morning our heroine starts with a 30-minute cardio. And the evening ends with a workout program at home - lunges, squats and, of course, stretching.

Very soon, the guys will be able to share their emotions about how the first week of training went and reveal the secret of their training plans and diets. You can find detailed recommendations, meal plans and recipes on our website shortly. Which hero do you personally worry about?

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