The FIT40 Podcast #309: Health Tracking Made Simple: The Only Metrics You Actually Need
In this episode of the FIT40 podcast, we dive deep into the most important numbers to focus on to get fit and stay fit for life when it comes to lifestyle management. We cover key health metrics like blood work, cardio, and strength standards that can have a profound impact on your overall wellbeing. Discover practical tips to optimize your cholesterol, blood pressure, A1C, and waist circumference - all essential markers for longevity. Plus, learn science-backed exercise guidelines to improve your cardiac health and build functional strength. This comprehensive guide provides the roadmap to take control of your fitness and wellness at 40 and beyond.
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CITATIONS
Mile Run Standards – Citations & Sources
Blair SN, et al. (1996).
Influences of cardiorespiratory fitness and other precursors on cardiovascular disease and all-cause mortality in men and women. JAMA.
▸ Demonstrates strong correlation between cardiorespiratory fitness and mortality.
American College of Sports Medicine (ACSM)
Guidelines for Exercise Testing and Prescription, 10th ed.
▸ Provides normative values for VO₂ max and field tests like the 1-mile run.
Cooper KH (1968).
A means of assessing maximal oxygen intake. Correlation between field and treadmill testing. JAMA.
▸ Foundational study introducing the Cooper test and correlating running distance/time to aerobic capacity.
10-Mile Bike Standards – Citations & Sources
Cooper Institute
The Cooper Test Manual (Bike variant).
▸ Adaptation of the original Cooper test for stationary and road bikes.
Kodama S, et al. (2009).
Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events. JAMA.
Ainsworth BE, et al. (2011).
Compendium of Physical Activities: Classification of energy costs of human physical activities.
▸ Supports METs estimation for cycling time trials.
British Cycling Time Trial Norms
▸ Competitive amateur cycling data used for benchmarking 10-mile efforts.
Push-Up Standards – Citations & Sources
Yang J, et al. (2019).
Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men. JAMA Network Open.
▸ Men completing ≥40 push-ups had dramatically lower cardiovascular event risk.
ACSM & NSCA Normative Data
ACSM’s Fitness Assessment Manual
NSCA’s Essentials of Strength Training and Conditioning
▸ Provide age- and sex-specific push-up standards.
Kraschnewski JL, et al. (2013).
Is strength training associated with mortality benefits? Prev Med.
Chin-Ups / Inverted Rows – Citations & Sources
Rantanen T, et al. (1999).
Midlife muscle strength and human longevity up to age 100 years. J Gerontol A Biol Sci Med Sci.
▸ Strength and functional movement as predictors of longevity.
ACSM Guidelines & NSCA Standards
▸ Norms for bodyweight strength tasks including pull-ups and rows.
Army Physical Fitness Test (APFT) & USMC Standards
▸ Used to create practical strength thresholds for chin-ups by age/sex.
Fagan JM, et al. (2020).
Maximal upper-body strength and pull-up performance in physically active adults.
▸ Correlates pull-up performance with upper body strength and endurance.
Reverse Lunge Standards – Citations & Sources
Schoenfeld BJ, et al. (2016).
Resistance training volume enhances muscle hypertrophy. J Strength Cond Res.
Cook G. (2010).
Movement: Functional Movement Systems.
▸ Assesses quality and asymmetry in single-leg patterns like lunges.
Kraemer WJ & Ratamess NA. (2004).
Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc.
ACSM’s Position Stand on Resistance Training for Healthy Adults
▸ Confirms efficacy and safety of loaded single-leg exercises for aging resilience.
Functionally-relevant studies on fall risk and lower-body strength
Hughes VA, et al. (2001). Age-related changes in strength and performance.
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