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maksibec Mann » Trainingstagebuch

17:05:26 Uhr

01:36:48 Std.

97 / 174 bpm

sehr, sehr hart (8 / 10)

346 kCal

Isomatte

Krafttraining

Indoor bei 22.1 ° C

Trainingsbemerkung

sehr, sehr hart (8/10)


#FBxt Fitness Test feat. Anne

ANNE
Fitness Blender's PFT (complete in the order shown)
Bike
     Fixed gear 50-19; 5 Minutes/Av. Watt; 8,5 bar; bei 5:00 ausrollen lassen ohne Treten (mit Schuhen aber nicht eingeklickt)
5 Minute - Av. Watt: 222 (max.316)

Push Ups:
     Do either full push ups (from hands and toes), half push ups (from hand and knees) or any combination of the two. Be sure to record how many of each type you do until you need to rest. Once you sit back onto your knees or drop and rest on the ground you are done. Be sure you keep proper form the entire time as you want to only count properly done repetitions.
Full Push Ups: 17     Half Push Ups: 88

Squats:
     With feet shoulder width apart do as many squats as you can keeping your back flat and the angle of your chest and shins the same.  If body weight squats are very easy for you then feel free to use extra weight to make it harder (so you fatigue more quickly) just be sure to also record the amount of weight used as well.  To keep your repetitions as even as possible you may want to use a chair, physio-ball or bench to mark the depth of your squat, being sure to come down and touch whatever you use with your butt, to keep yourself from using a smaller range of motion as you get more and more tired. As soon as you have to limit your range of motion or your form starts to suffer stop counting repetitions.
Number of Squats: 150   Weight Used (if any): no

Static Plank:
     Hold this position from forearms and toes keeping a straight line from shoulders to ankles. If your core can not yet handle a full plank then do a half plank from your knees but do not switch between the two while timing.  You will want to use a clock or watch with a second hand or preferably an actual stopwatch style timer. Start the time as soon as you move into the plank position and hold that position as long as you can. If you drop to the ground or your hips kick up too high into the air then stop and record the elapsed time.
Static Plank Time: 1:19:03

Sit and Reach:
     This is a very simplified version of the sit and reach test from our old PFT. In this version place a piece of tape on the ground and sit with your heels up to the edge of the tap closest to you. Holding another piece of tape in your hands (your marker) stretch down between your legs getting as close to or as far past the tape on the ground as you can. Place the marker tape you have in your hands on the ground then measure the distance from one piece of tape to the next being sure to measure from the edge of the tape on the ground that was closest to your heels to the edge of the marker tape that you placed with your finger tips.  If you placed the marker in between your legs, the distance will be a negative number (in centimeters or inches), and if you placed the marker tape past your feet then it will be a positive number.
Sit and Reach Measurement: 8,25

MAKSI
Fitness Blender's PFT (complete in the order shown)
Bike
     Fixed gear 53-19; 5 Minutes/Av. Watt; 8,5 bar; bei 5:00 ausrollen lassen ohne Treten
5 Minute - Av. Watt: 291 (max. 355)

Push Ups:
     Do either full push ups (from hands and toes), half push ups (from hand and knees) or any combination of the two. Be sure to record how many of each type you do until you need to rest. Once you sit back onto your knees or drop and rest on the ground you are done. Be sure you keep proper form the entire time as you want to only count properly done repetitions.
Full Push Ups: 26  /// Half Push Ups: nicht gemacht

Squats:
     With feet shoulder width apart do as many squats as you can keeping your back flat and the angle of your chest and shins the same.  If body weight squats are very easy for you then feel free to use extra weight to make it harder (so you fatigue more quickly) just be sure to also record the amount of weight used as well.  To keep your repetitions as even as possible you may want to use a chair, physio-ball or bench to mark the depth of your squat, being sure to come down and touch whatever you use with your butt, to keep yourself from using a smaller range of motion as you get more and more tired. As soon as you have to limit your range of motion or your form starts to suffer stop counting repetitions.
Number of Squats: 200

Static Plank:
     Hold this position from forearms and toes keeping a straight line from shoulders to ankles. If your core can not yet handle a full plank then do a half plank from your knees but do not switch between the two while timing.  You will want to use a clock or watch with a second hand or preferably an actual stopwatch style timer. Start the time as soon as you move into the plank position and hold that position as long as you can. If you drop to the ground or your hips kick up too high into the air then stop and record the elapsed time.
Static Plank Time: 1:48:00

Sit and Reach:
     This is a very simplified version of the sit and reach test from our old PFT. In this version place a piece of tape on the ground and sit with your heels up to the edge of the tap closest to you. Holding another piece of tape in your hands (your marker) stretch down between your legs getting as close to or as far past the tape on the ground as you can. Place the marker tape you have in your hands on the ground then measure the distance from one piece of tape to the next being sure to measure from the edge of the tape on the ground that was closest to your heels to the edge of the marker tape that you placed with your finger tips.  If you placed the marker in between your legs, the distance will be a negative number (in centimeters or inches), and if you placed the marker tape past your feet then it will be a positive number.
Sit and Reach Measurement: -3


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