How can you test your endurance

We can test our endurance with help of a parent, teacher, or Physical Education Teacher. They can help us by timing us when we jog. We also test our cardio respiratory fitness when we test our endurance. We should follow these steps for fitness test.

(i) We should choose a measured track course.

(ii) Secondly, we should warm up for five minutes any sudden strenuous exercise can be dangerous for our heart or any other muscle. A warm up increases the blood flow to the heart. This gets heart ready for strenuous exercise of any kind.

(iii) Thirdly, we should start jogging when the person timing us says ‘Go’. Our speed should not be too slow or too fast. It should be at a steady pace for 20 minutes. If we become too tired and cannot keep jogging, in this case we should try to keep walking quickly.

(iv) After 20 minutes, the person measuring us will need to spot us where we are on the course and he will measure how for we went.

(v) After 20 minutes, we should cool down for 5 minutes by stretching or walking and we should not stop moving. This will help us to ring our heart rate to normal.

The sign of endurance fitness is different for a boy and girl. A sign of endurance grade is jogging 2.9 kilometers in 20 minutes. A sign of endurance fitness for a boy in fifth grade is jogging 3.2 kilometers in 20 minutes.