怀孕嘴巴发酸吃什么:身体有多健康，来瞧瞧是否合符标准

一般来说，健身可以通过4个关键领域进行评估——有氧体能测试，肌肉锻炼，柔韧性，身体构成指数。进行这方面评估，你需要的是：

一个带秒数显示的手表或一个计时器

一个布卷尺1

一个码尺

耐用胶布

帮助你进行柔韧性测试的伙伴

同时你需要一只铅笔或钢笔和纸去记录你每项评估所得的分数。你可以将分数记到笔记本或日记中，或者保存为电子数据表或其他格式。

下载健康水平记录表（http://www.mayoclinic.com/images/pdfs/fsm14_persfitassmt.pdf）1

进行有氧体能测试：快步走

有氧体能测试的评估，只需你进行一次1英里（1.6千米）的快步走。你可以在任何地方进行，无论是小径还是跑道，甚至是在超市或跑步机上。你要将你跑之前与之后的脉搏记录到笔记本或日记中。

通过你的颈动脉来测量脉搏需要你将食指和中指放在你脖子上靠近气管的一边。而手腕脉搏需要你将2个手指放在手腕骨头和桡动脉（靠近手腕拇指方向的一侧）之间。当你感觉到你的脉搏，看着你的手表并计数每10秒跳动的次数。将这个数字乘以6就得到了你每分钟的心率。

例如你在10秒中测得15次跳动，15乘以6就是每分钟90次。1

记录完你的脉搏之后，记下手表显示的时间并再次走1英里（1.6千米）。当你完成后，检查并记录你完成时的时间（用分与秒记录）在笔记本或日记上，然后再一次检查并记录你的脉搏次数。
测试肌肉锻炼：俯卧撑

俯卧撑可以帮助你的测试肌肉强度。如果你刚开始一个健身计划，可以进行碰膝盖的改良式俯卧撑，如果已经适应，进行传统模式的俯卧撑。2种类型都如以下动作：

脸朝地板向下，肘关节弯曲，手心靠近肩膀。

保持背部挺直，向上推你的手臂直到手臂伸直。

降低你的身体直到你的胸部接触到地板。

提升你的身体，恢复到刚开始的位置。

每一次恢复到初始位置计算为一次俯卧撑，尽最大可能进行最多次数的俯卧撑，直到你需要休息为止。在你的笔记本和日记中记录俯卧撑的次数。
评估柔韧性：屈体前伸测试

屈体前伸测试是一种测量腿脊背、臀部和腰部柔韧性的简单方式，下面是测量方法：

放一个码尺在地板上，用胶带固定码尺在15英寸（38厘米）标志处。
将脚底放在与尺码一样的位置。

找一个帮手用手支撑住你的膝盖。
尽可能地伸向前，并保持在最远位置2秒。

记录你能达到的距离。

重复测试2次以上。
记录3次成绩中最好的一次。

评估你的身体构成指数：腰围和体重指数 

利用布卷尺测量你髋骨以上的腰围，以英尺或厘米为单位记录到笔记本或日记中。

然后通过体重指数表或在线进行计算确定你的体重指数（一种关于身体脂肪比例的指标）。如果你需要自己进行计算，可以用你的体重（公斤）除以身高的平方（米平方）（如果测量的单位是厘米，需要将高度除以100换算成米）。将你的体重指数和其他分数记录到笔记本或日记中。
监督你的进度

现在你已经知道了你的健康水平，保持跟踪你的健身进度。在你进行锻炼计划6周后进行同样的测量，并保持周期性的监测。每次你重复进行评估后，为自己喝彩，并相应地调整自己的健身目标。与你的医生或私人教练分享你的成果，获取额外的指导，你的成果有可能激发你去参加“总统天天向上奖”的评比。

原文
How fit are you? See how you measure up#健身【Mayo健康指南】
How fit are you? See how you measure up
Ready to start a fitness program? Measure your fitness level with a simple four-part test. Then use the results to set fitness goals and track your progress.
By Mayo Clinic staff
You probably have some idea of how fit you are. But knowing the specifics can help you set realistic fitness goals, monitor your progress and maintain your motivation. Once you know where you're starting from, you can plan where you want to go. And it's easier than you might think. Get started with the simple four-step assessment below — based on guidelines provided by the President's Challenge, a program designed by the President's Council on Fitness, Sports and Nutrition.
Gather your tools
Generally, fitness is assessed in four key areas — aerobic fitness, muscular fitness, flexibility and body composition. To do your assessment, you'll need:
A watch that can measure seconds or a stopwatch
A cloth measuring tape
A yardstick
Heavy-duty tape
Someone to help you with the flexibility test
You'll also need a pencil or pen and paper to record your scores as you complete each part of the assessment. You can record your scores in a notebook or journal, or save them in a spreadsheet or another electronic format.
Record your fitness levels(http://www.mayoclinic.com/images/pdfs/fsm14_persfitassmt.pdf) (PDF file requiring Adobe Reader)
Check your aerobic fitness: Brisk walk
To assess your aerobic fitness, take a brisk one-mile (1.6-kilometer) walk. You can do the walk anywhere — on a trail or track, inside a shopping mall, or on a treadmill. Before and after the walk, check and record your pulse in your notebook or journal.
To check your pulse over your carotid artery, place your index and middle fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist. When you feel your pulse, look at your watch and count the number of beats in 10 seconds. Multiply this number by 6 to get your heart rate per minute.
Let's say you count 15 beats in 10 seconds. Multiply 15 by 6 for a total of 90 beats per minute.
After you've recorded your pulse, note the time on your watch and walk one mile (1.6 kilometers). After you complete the walk, check your watch and record the time it took you to finish — in minutes and seconds — in your notebook or journal. Then check and record your pulse once more.
Measure muscular fitness: Push-ups
Push-ups can help you measure muscular strength. If you're just starting a fitness program, do modified push-ups on your knees. If you're already fit, do classic push-ups. For both types:
Lie face down on the floor with your elbows bent and your palms next to your shoulders.
Keeping your back straight, push up with your arms until your arms are extended.
Lower your body until your chest touches the floor.
Push your body upward, returning to the starting position.
Count each time you return to the starting position as one push-up. Do as many push-ups as you can until you need to stop for rest. Record the number of push-ups you complete in your notebook or journal.
Assess your flexibility: Sit-and-reach test
The sit-and-reach test is a simple way to measure in general fashion the flexibility of the backs of your legs, your hips and your lower back. Here's how:
Place a yardstick on the floor. Secure it by placing a piece of tape across the yardstick at the 15-inch (38-centimeter) mark.
Place the soles of your feet even with the mark on the yardstick.
Ask a helper to place his or her hands on top of your knees to anchor them.
Reach forward as far as you can, holding the position for two seconds.
Note the distance you reached.
Repeat the test two more times.
Record the best of the three reaches.
Estimate your body composition: Waist circumference and body mass index
With a cloth measuring tape, measure your waist circumference just above the hipbones. Record your waist circumference in inches or centimeters in your notebook or journal.
Then determine your body mass index (BMI) — an indicator of your percentage of body fat — through a BMI table or online calculator. If you'd rather do the math yourself, divide your weight in pounds by your height in inches squared and multiply by 703. Or divide your weight in kilograms by your height in meters squared. (To determine your height in meters, divide your height in centimeters by 100). Record your BMI with the rest of your scores in your notebook or journal.
Monitor your progress
Now that you know your fitness level, keep track of your progress. Take the same measurements six weeks after you begin your exercise program and periodically afterward. Each time you repeat your assessment, celebrate your progress — and adjust your fitness goals accordingly. Share your results with your doctor or personal trainer for additional guidance. Your results may even inspire you to sign up for the Presidential Active Lifestyle Award (PALA).