Establishing a Baseline

Each person has different approaches to attaining goals, but some common steps are helpful. One of the first steps is establishing your baseline—that is, your starting capabilities for each goal. If you want to decrease your fatigue while walking, you must establish how far you can currently walk without fatigue. Measuring your baseline can be simple or complex, depending on your need. If you have not been exercising at all, I recommend a slightly more comprehensive baseline test —although none of the tests identified here are extremely complicated. If you are already active but wish to modify your program, you may only do a formal test for new areas or the ones you want to modify.

For example, if you walk regularly but have realized that you need to add some resistance training, do baseline tests for strength. For your walking routine, note your current fitness level using the distance of the walk or the duration and intensity of the routine. Regardless of your level, you need to have some idea of your initial fitness status, both for determining the initial program and for tracking progress. As I will discuss in chapter 2, there are three basic components of fitness—cardiovascular (aerobic) endurance, muscular strength, and flexibility.

Aerobic Fitness Tests

Strength Tests

Flexibility Tests