A fitness analysis is a useful tool for monitoring and controlling of the training process of amateur- and professional athletes. The current physical performance of an athlete is measured and the performance progress can be documented over a defined period by means of the obtained results. These data provide the possibility to detect and correct possible mistakes in workouts or in the diet on a relatively early stage. Despite all the possibilities that are offered either inside or outside the Internet, I can only highly recommend to you that before you change your diet and/or exercise behavior massive, you should be examined by a specialist (doctor or sports medicine). Such an analysis provides information whether your body also allows such a change without any regrets. Only after this „Check-Up“ you should start exercising or even a coarser diet! Are there not any concerns, you can massively increase your workout progress with both the provided Tips and the Apps I made available on this website.
Basically, there are many proven methods to assess and analyze the physical performance and thus the physical state of a person. Many of these methods are based on scientific studies, but also on years of experience in the sector of health, nutrition and physical training. The commonly used base of valuation usually includes the Broca Index , Body Mass Index (BMI), Waist-to-Height Ratio (WHtR) , Body Fat Analysis , Energy Demand Analysis , Diet Recommendations and Workout Pulse Recommendations . Unfortunately, all these methods are not that efficient for you, if you don’t know how they can be identified and evaluated and how they are connected to your health. Therefore I have developed a few Web-Apps that will help us to do this job.
To apply the various methods of measuring the physical performance state, beforehand you have to know how they are performed and on what values they are based. To save you hours of research on the Internet, I have done it for you in advance and I have created in the following a brief overview of some of the most common used methods. All content of this section is based on information gathered from sports medicine readings, sports medical institutes, doctors, gyms and sports clubs.
In this type of calculation the normal weight is defined by a simple formula ( normal weight = height in cm - 100 ), a healthy body weight should be between normal weight +/- 10%. However, this type of calculation of body weight has the disadvantage that the formula can only be applied to people whose body size is approximately between 1.60 meters and 1.80 meters. Persons outside this target group or muscular people should not consider the results much and should better be focused on the significance of the Body Mass Index (BMI) and the Waist to Height Ratio (WHtR). Wherein the WHtR is probably the more accurate way to assess the body shape.
The Body-Mass-Index (BMI) is a parameter for the assessment of body weight of a person in relation to its body size. However, the index is only a rough guide because it does not capture the physical stature and its different composition of weight from fat and muscles. In addition to the Body-Mass-Index the Waist-to-Height-Ratio (WHtR) is becoming increasingly popular in recent years, because the WHtR is probably the most accurate way to assess the body shape.
The Waist-to-Height-Ratio (WHtR) is considered as the most meaningful value for the determination of risk areas in relation to obesity. In contrast to the Body-Mass-Index (BMI) not the body weight but the body waist is on main focus. The body waist is set in relation to body size, the result of the consideration can be an important indicator of the health condition of people. A big belly is a health risk, because the fat cells around the organs secrete substances, which can thus lead to calcification of arteries and an increased risk of heart attacks. In addition, the risk of disease with type-2 diabetes is increased. Another advantage compared with the BMI is, that the BMI provides little information about health-related causes of over- or under-weight, since, for example, very muscular men have a high BMI, but show no signs of an unhealthy lifestyle.
The most famous among them are measurements such as the NAVY-Formula - which only considers the size and scope of various parts of the body for fat content measurement, Body Analysis Scales, Infrared Measurements or the Skinfold Measurement (Caliper method) – which determines the body fat content by considering different measuring points on the body to combine and assess this measures by using a formula. The result of the different measurement methods often includes very large differences. But if you only want to pursue personal progress, this is not really a problem. Since it is only important, to choose one of these methods and subsequently apply the chosen method continuously and compare only these results. One of the probably most accurate methods to determine the body fat percentage, is the skinfold measurement using a Caliper. In this category, there are different approaches for the calculation available. The Jackson Pollock methods (3-Skinfold-Method and 7-Skinfold-Method) are considered as the most accurate in the body fat measurement using a Caliper. A relatively accurate determination of the body fat content can already be done with the 3-folds method according to Jackson-Pollock.
The total daily energy demand of a person indicates how much energy (kcal) the body needs per day to maintain the basic body functions as well as to support the body with enough energy for the various daily amounts of physical activities. So how much calories your body consumes per day. Whether during sleep, work, sports or by moving, all of these activities consume calories. The individual values in amount of energy (calories), which are required by practicing various activities is determined in laboratories and afterwards provided as guidelines to interested people. For details about daily energy consumption and calorie intake see section „Nutrition“ and paragraph Daily energy consumption and calorie intake
In recent years, it is becoming increasingly popular to determine the individual metabolic type of athletes in laboratories, in order to adjust their diet accordingly to the resulting metabolic type. The result usually differences between Carb Type - this type can process carbohydrates well, Protein Type - carbohydrates are for this type a cram resource and Mixed Type - this type tolerates both protein and carbs very well. This point of view is nothing new. It seems to be moreover a kind of a modern form, of the in 1943 by William Sheldon defined 3 different metabolic types. A distinction is basically separated in 3 different metabolic types - Hardgainer (ectomorph body type) - has a fast metabolism, Normalgainer (mesomorph body type) - and the Softgainer (endomorph body type) - has a slower metabolism, which is why it is hard to burn fat. Of course, no one is a completely pure type. Most people have features of all three types. For more information about each type, see the section see section „Nutrition“ and paragraph Nutrients and body types
The determination of the workout pulse levels can support the physical performance progress much. There are several ways to determine these heart rate levels. These range reaches from „Heart Rate Determination according Hills“ - which is determined in a purely mathematical way, to „Stress Test with Lactate“. The second-mentioned method defines the various physical limits on the measurement of the lactate values relative to the physical strain and is carried out on request at sports medical examination centers. Due to various exercise intensities in the various physical stress zones it is possible to reach your targeted goals faster, because each zone supports individual goals. Through the alignment of your individually tailored pulse zones with your workouts it is possible to reach your own targets with less effort. The various physical stress zones are generally divided into 5 zones Recovery Zone, Fat Burning Zone, Aerobic Zone, Anaerobic Zone, Danger Zone. For details about the individual workout zones see section „Workouts“ and paragraph Advantages of workouts in the correct heart rate zones
In a „Stress Test with Lactate“, usually during exercises a power curve is determined and documented on the base of the body’s own lactate levels and the corresponding detected heart rates. This physical performance tests are used to determine the current physical state. Moreover they are the base for a physical training consultancy as well as for other sports scientific and workout supporting actions. By usage of this method it is also possible to determine any physical weaknesses, if there are any. Whether amateur or professional athletes, such testing is certainly worth considering even if it costs a bit (about $120). It should be performed at prestigious performance sports centers or sports medicine departments in hospitals in order to obtain the best possible advice and quality.
After you have completed all these steps successfully you know the essentials of your current physical fitness. Next, we go ahead to the topic training and workouts to underpin your knowlege about essentials in that area.