Four - Part Fitness Test for Long - Term Health

Author: Chris Shugart

Introduction

If you consider yourself strong or muscular, that's commendable. However, to ensure a lifespan extending beyond 50 years, it's crucial to pass this concise, four - part fitness assessment.

The Shift in Goals with Age

In the past, many individuals adhered to the motto, "Whoever dies the biggest wins!" Over time, numerous adherents of this maxim achieved significant strength and size but unfortunately passed away, some even before reaching 50. As we age and gain wisdom, our goals evolve. While strength and muscle building remain important, we also prioritize feeling well and living a long life.

Four Science - Backed Fitness and Health Tests

These four tests are supported by scientific research. You don't need to complete them all at once; aim to fit them into your week. Three of the tests take approximately one minute each, and one requires exactly 10 minutes. Share your results in the comments section.

Test 1: Measuring Belly Fat with the Maffetone Method

• The Problem of Overfatness

A study reveals that 90% of men and 80% of women are overfat. Statistically, this likely includes you. Overfatness can lead to cardiometabolic dysfunction and various chronic diseases.

• Defining "Overfat"

"Overfat" represents a new category on the body fat continuum:

• Normal Weight

• Overfat (new category)

• Overweight

• Obese

• Morbidly Obese

The Body Mass Index (BMI) scale is commonly used to measure "Normal weight" and the latter three categories. However, BMI is a simplistic formula based on height and weight. It fails to distinguish between muscle mass and fat mass and provides no information about fat storage location.

• The Significance of Fat Location

Storing fat in the abdominal area is more detrimental to health than in other locations. Additionally, BMI doesn't differentiate between visceral adipose tissue and subcutaneous adipose tissue:

• Visceral fat, stored within the abdominal cavity around internal organs, can cause insulin resistance and premature death.

• Subcutaneous fat, the jiggly layer beneath the skin, is less dangerous but unsightly when excessive.

• The Maffetone Method

Health expert Philip Maffetone and his team suggest that a person not classified as obese or overweight by BMI can still have an unhealthy amount of body fat, especially in the abdominal region. This overfatness can signal current or impending health issues.

The Maffetone method is as follows: "If the circumference of your waist measures more than half your height, you're overfat."

• How to Conduct the Maffetone Test

• Example: Let's assume a person is 5'11" (71 inches). Half of this height is 35.5 inches.

• Measure the belly circumference at the navel area (not the pants size). For instance, if the jeans size is 32, but the belly measurement is 34 inches, this is the relevant number. Use a tape measure without sucking in the gut.

• Compare the belly measurement to half of the height. If the belly measurement is less than half the height, the individual is not overfat.

• Utilizing the Information

This test aims to prevent heart disease, 13 types of cancer related to excess fat, type 2 diabetes, etc. It's more reliable than BMI, especially for athletes, and can be easily performed at home. Excess abdominal fat can be a problem even if not overweight by traditional standards. This test can serve as a wake - up call, and while it may seem strict, it's beneficial for a long, disease - free life.

Test 2: Stair - Climbing Heart Health Test

• The Test Setup

Gather four male friends. Statistically, one of you may face a heart - related death. This test should be relatively easy, yet some bodybuilders and powerlifters struggle with it.

• The Test: Walk up 4 flights of stairs (about 60 steps) in under 45 seconds.

• The Rules: Start a timer and walk (do not run) up the stairs without stopping to rest.

• Evaluation of Results

• Less than 45 seconds is a good result.

• Around 60 seconds indicates there may be room for improvement.

• Over 90 seconds warrants a doctor's appointment.

This test, developed by researchers at the European Society of Cardiology, is an accurate measure of overall heart health and a predictor of coronary artery disease risk, comparable to doctor - supervised stress tests and advanced heart imaging.

Test 3: Push - Up Cardiovascular Indicator Test

• The Findings

Based on a 10 - year study by Harvard researchers, men who can perform 40 proper push - ups are less likely to die within the next 10 years. In contrast, men who can do fewer than 10 are more likely to pass away in the same period. Push - up capacity is more strongly associated with cardiovascular disease risk than the standard submaximal treadmill test.

• The Rules

• Perform one set of consecutive push - ups with proper form (chest touching the floor each rep).

• The test ends when you can't complete another full rep or need to take a 2 - 3 - second break to do so.

Push - up ability doesn't directly prevent cardiovascular disease but indicates upper - body strength that offers cardioprotective benefits. Cranking out 40 + push - ups in one set also serves as a metabolic conditioning and relative strength test.

Test 4: 10 - Minute Mile Running Test

• The Test Requirements

According to Dr. Jarett D. Berry, an inability to run a 10 - minute mile indicates general unfitness.

• The Rules: Run one mile on a treadmill set at 6 miles per hour (a 10 - minute mile pace). The objective is to sustain this pace for 10 full minutes.

This test may seem easy for regular runners or those with a lower body weight but is a great assessment for strong lifters and larger individuals. Lifters often neglect cardiovascular fitness in favor of high one - rep maxes, but a balance is essential. The goal is to be able to pass this test with relative ease at any time and as we age.

Reality Check

If you can't pass these tests, it's likely due to excess fat, which is often a result of a poor diet. T Nation offers diet strategies to help you shed fat while retaining muscle.

References

• Maffetone PB et al. "Overfat Adults and Children in Developed Countries: The Public Health Importance of Identifying Excess Body Fat." Front Public Health. 2017 Jul 24;5:190. PubMed: 28791284.

• European Society of Cardiology. "Test your heart health by climbing stairs." ScienceDaily. 11 December 2020.

• Yang J et al. "Association Between Push - up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men." JAMA Netw Open. 2019 Feb 1;2(2):e188341. PubMed: 30768197.