Fast Fit is a simple, fun, and fast, way of keeping track of your fitness
levels, and comparing overall fitness to others. The entire routine, including a few minutes for warm
up, can be done in ten minutes: less if you’re in really good shape, a bit longer if you’re just getting
The routine is the same for everyone, man or woman, young or old; the only difference is if you’re doing the run on track or treadmill. You simply see how fast you can complete this routine, which involves the whole body, and tests both cardiovascular fitness and strength.
You should being the timing as soon as you begin your run. The timer continues to run through the 4 events, so you want to take as little time as possible between them, and try to do them in the same area so you don’t waste time moving from one area of the gym to another.
On a typical full size track, this is two laps. The object here is to run at a steady pace. This is a very short distance, so if you’re in good shape you should really be running, not jogging. (You’ve warmed up, right?)
On a typical full size track, this is one lap. The object here is to run at a steady pace. This is a very short distance, so if you’re in good shape you should really be running, not jogging. (You’ve warmed up, right?)
Most people can’t do 50 push-ups continuously, so rest if necessary, but remember the
clock is always running! Technique is exactly the same whether you are inside or outside
Subject's hands are approximately shoulder width apart and you should go down until you are about the size of your fist from touching the floor, as if your fist was between you and the floor. The subject must keep his/her back straight at all times and from the up position lower his/herself to the floor and then push to the up position with arms fully extended.
The standard pushup format will be utilized for this exercise; the body weight is supported by the hands and feet during activity. Modified pushups, i.e., weight supported by the hands and knees are not acceptable.
These do not have to be done continuously; if you stumble after 50, you just do another 200 to reach 250. Take as many breaks as you need, just remember the clock is running!
A chin-up is named by bringing the chin up through space, specifically in relation to its position with the bar or other hand grips. This can be either touching the bar (more easily done by extending the neck, though that could be considered cheating) or by bringing the chin over the bar. This exercise is easier for males than females because of the male tendency to have stronger and larger biceps and higher centre of gravity.