Fitness
FITNESS FEATURE
A Fit Man Can...
10 ultimate performance standards that every man should shoot for
By Adam Campbell; Photographs by Mark Nicdao; Styling by Isha Andaya; Grooming by Kiko Escobar; Models: Rich Herrera and Cassandra Ponti
We have a lot of time on our hands, so the other day we looked up "fit" in the dictionary. We read about fit (as in flipping out) and fit (as in what your hat should do) before finally landing on definition number three: "Sound physically and mentally."
Not exactly helpful. After all, it doesn't say squat about how many pushups a man should be able to do. Or how much weight he should be able to lift. Or how fast he should be able to sprint.
Which is why we've taken matters into our own hands. On the following pages, you'll find our definition of fit—10 simple (though by no means easy) things every man must be able to do before he stamps himself "in shape." Says who? Says us.
The good news: If you don't measure up to our admittedly high standards right away, we've given you the tips and training strategies you need to get there quickly. Then you won't need to look in a dictionary for the definition of fit.
You'll just need to look in a mirror.
A fit man can...
Bench-press 112 times his body weight
Upper-body strength is important for more than bench-press bragging rights. Literally being able to throw your weight around—plus half that of the guy standing next to you—is the ultimate sign that you'll never have a problem hanging drywall, holding your ground in the post... or looking great in a tank top.
The Test
Use a bench-press machine and keep your feet flat on the floor during the entire lift. To get your score, divide the heaviest weight you can lift one time by your body weight.
The Scorecard
Less than 1.0: Weak
1.0-1.49: Ordinary
1.5 or more: You rule on the bench
Boost Your Bench Press
The key to strengthening any muscle is lifting fast, says Louie Simmons, strength coach to five of the world's top bench-pressers. Follow Simmons's plan for four weeks to improve your own bench-press performance:
Using a weight that's about 40 percent of what you can lift one time, do nine sets of three repetitions, with 60 seconds' rest between sets. Lower and raise the bar as fast as possible, and alternate your grip every three sets, so that your hands are 16, then 20, then 24 inches apart.
Three days later, perform three sets of flat, incline, or declinebarbell bench presses (alternate varieties each week) with the heaviest weight you can lift six times.
Bonus tip: Press your head into the bench as you lift. You'll activate the muscles called neck extensors, which help ensure that your spine is in a straight line. That'll put your body in a stronger position.
Run a mile and a half in 10 minute
Breaking the 10-minute mark for a mile and a half isn't just a sign that you can outrun the feds. It's also an indicator of peak aerobic capacity—your body's ability to deliver oxygen to your working muscles. Regular aerobic exercise lowers your cholesterol and helps keep your body fat low—both of which significantly decrease your risk of heart disease.
The Test
Run 1½ miles on a flat path as fast as you can.
The Scorecard
12 minutes or more: Slow
Between 10 and 12 minutes: Ordinary
10 minutes or less: Endurance excellence
Air Out Your Aerobic Ability
To build aerobic capacity, you need to run far. But you also need to run fast, says Barrie Shepley, CSCS, Canadian Olympic triathlon coach and president of Personal Best Health and Performance. Follow Shepley's plan for 6-10 weeks and you'll increase your endurance about 30 percent.
Perform a 40-60-minute run on Saturday at a pace just slow enough that you never feel winded. (Walk if you need to.)
On Tuesday, do 4-6 half-mile intervals at your goal pace for the mile-and-a-half run. (If your goal is 10 minutes, run each interval in three minutes, 20 seconds.) Rest for the same amount of time as each interval takes.
On Thursday, perform 4-6 uphill runs at a moderate pace, with each lasting about 90 seconds, and take about two minutes' rest after each interval. After your last interval, jog for 10-15 minutes at an easy pace.
Bonus tip: Train like Roger Bannister. That is, split the distance into four 600-yard intervals and run them at a pace that's about 10 percent faster than your 112-mile pace, resting one minute after each. Bannister used this method to train for the first sub-four-minute mile.
Touch the rim
You bet. In addition to the fact that a fit man just ought to be able to show off once in a while, a good vertical leap is the ultimate sign of lower-body power. It means you can combine lower-body speed and strength into one quick movement. And that'll help you anytime you need to move explosively—stealing a base, grabbing a rebound, diving for cover. (For the record: Guys with the best hops always have help from genetics, plus a few extra inches, but a fit man should still be able to score high on the vertical-jump test. If the rim is out of reach, make the backboard your goal.)
The Test
You'll need a small bag of chalk to do this test. Chalk your fingers and stand flat-footed next to a wall. Place your chalked hand as high as possible on the wall and mark it with your fingertips. Then, without taking a step, dip your knees, swing your arms up, and jump as high as you can, again marking the wall with your fingertips. The distance between the two marks is your vertical-jump height.
The Scorecard
20 inches or less: Grounded
Between 20 and 26 inches: Ordinary
Higher than 26 inches: High flyer
Have Better Hops
To leap higher, you have to practice explosive jumps, says Craig Ballantyne, CSCS, a strength coach in Toronto.
Stand on a box or step that's about 12 inches high. Step off the box, and as soon as your feet hit the floor, jump as high as you can. Repeat five times.
Do four more sets, resting 30 seconds between sets.
Bonus tip: Never use your first jump as your score. You can expect maximum air on your third attempt.
» Fitness archive
Men's Health Philippines - May 2006 Issue
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