Sig de forbudte ting!
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Gab, hvor bliver det ellers kedeligt!
Når vi ikke kan tåle at høre om os selv.
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Drop retten til at være fornærmede og tage ting ilde op, selv om det ikke var ment sådan fra afsenderen!
Send den selvudnævnte højesteretsdommer på pension, og skab plads til detdet glade, selvironiske, det forbudte og de fantastiske befriende grin, vi kan få sammen.
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Det hele starter med at du føler dig smækker lækker med alle dine krop umulige særheder! – Ellers er vi ulidelige at være sammen med!
Vi mennesker er jo herlige, skæve og til tider krop umulige. og nyd det!
Skab plads til kærlige drillerier uden at vi bliver fornærmede på hinanden!
Sig de forbudte ting og få lækkert selskab!
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The 12-Minute Cycle Aerobic Fitness Test
Warm-Up:
Cycle at a light pace (e.g., 50-70% of your heart rate) for 2 minutes.
Cycling Phase:
Complete the following intervals:
1. 30 seconds hard effort (e.g., 70-85% of max heart rate)
2. 1 minute recovery pace (e.g., 50-60%)
3. Repeat for a total of 12 minutes
Cool-Down:
Cycle at a light pace for an additional 2 minutes.
Scoring:
Calculate your score as follows:
– 1 point per minute completed above 70% of max heart rate
– Subtract 0.5 points for each 30 seconds in the recovery phase
– Maximum possible score = 12 minutes
Example: If you complete all intervals with 1 minute above 70%, your score is (12 x 1) – (0.5 x 4) = 8 points.
Minute Cycle Test
The minute cycle test is a popular fitness assessment tool used to gauge aerobic capacity. It involves cycling at a steady pace for 12 minutes and covering as much distance as possible. This test is quick, effective, and widely used by fitness enthusiasts and athletes alike.
The results of the test are categorized based on age groups for males and females, providing insights into individual cardiovascular health levels.
MALES
Ages 18-25: 12.3 miles
Ages 26-35: 14.1 miles
Ages 36-45: 15.7 miles
Ages 46-55: 16.3 miles
Ages 56 and older: 13.4 miles
FEMALES
Ages 18-25: 9.3 miles
Ages 26-35:10.8 miles
Ages 36-45:11.5 miles
Ages 46-55:12.1 miles
Ages 56 and older:9.6 miles
Higher distances typically indicate better cardiovascular fitness, while lower values may suggest areas for improvement.
Similar Tests
If you’re looking for other quick and effective fitness assessments, consider the following:
– The 1-Mile Walk Test: A simple test where participants walk one mile as quickly as possible. It measures overall aerobic endurance.
– The Sit-and-Reach Test: Often used in older adults, it involves sitting down and reaching forward as far as possible. It assesses flexibility and lower body strength.
Testing Extra
Here are a few tips to ensure your minute cycle test is conducted properly:
– Warm-Up: Always start with a 5-10 minute warm-up to prepare your muscles and prevent injury.
– Bike Fit: Ensure your bike fits correctly; an ill-fitting bike can reduce performance and comfort.
– Pace: Maintain an even, steady pace throughout the test. Sprints or sudden accelerations can lead to lower accuracy.
– Hydration: Stay hydrated before and during the test to maintain optimal performance levels.
Myth Busting
Some common misconceptions about the minute cycle test include:
– Myth: “A higher age group always performs worse.” Not necessarily true, as fitness levels vary among individuals of the same age.
– Fact: Regular physical activity can significantly improve results across all age groups.
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Related Pages
Explore these related pages for more fitness insights:
General Fitness Tips
Exercise Workouts
Fitness Equipment Guide
Testing Extra
Stay motivated and keep testing your fitness levels regularly. Tracking progress over time can be a great source of encouragement and inspiration!
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