Baseline Measurements: What to measure before starting a health program

I found this useful little list of things to measure before starting a health program so you can start seeing results and stay motivated. I am going to try to get as many of these as possible as soon as I can. Luckily, I just had a health assessment done by the U to get a discount on health insurance so I have a lot of my lab numbers. Does IHC do that? If not, I would recommend getting them somehow even if it is just a "checkup" with Mark to see if you can get some gabapentin or something for your feet. I will bring the 'stuff' tonight if you are going to be there or I will just drop them off. ;D

I was thinking we could remeasure these things once a month at the beginning of the month (except weight- I check that weekly usually). Whaddya think?

What to Measure

1. Weight
2. Blood pressure
3. Resting heart rate (first thing in the AM before getting out of bed)
4. Waist circumference (upright and supine)
5. Height
6. Body mass index (Calculate your BMI HERE)
7. Mid-arm circumference, both arms, hanging relaxed at your sides
8. Maximal calf circumference, both calves, while standing at ease
9. Maximum number of consecutive pull-ups (I'm not going to measure)
10. Maximum number of consecutive push-ups
11. Maximum number of consecutive sit-ups
12. Run/walk one mile as fast as you can
13. Maximum vertical jump (stand by a tall wall then jump and reach up as high as you can with one arm, noting the highest point above ground your fingers can reach) (probably not going to measure)
14. Can you touch your toes? Stand up straight, locking knees in extension, then bend over at your waist and touch your toes with your fingertips. If you can touch toes, can you flatten your palms against the floor? If you can’t reach your toes, measure the distance from your fingertips to the floor.
15. Optional blood work for special situations: fasting blood sugar, hemoglobin A1c, triglycerides, cholesterols (total, HDL, LDL, sub-fractions)

The particular aspects of fitness these measure are strength and endurance in major muscle groups, cardiovascular and pulmonary endurance, a little flexibility, and a hint of body composition.

You may appreciate an assistant to help you measure some of these.
Record your numbers. Re-test some or all of these periodically. If you’re in fairly poor condition at the outset, you’ll see some improved numbers after a couple or three weeks of a good exercise program. It takes months to build significant muscle mass; you’ll see improved strength and endurance before mass.