How to Figure Out Your Fitness Level

Teammates, how many of you got the Perfect Pushup this holiday? How's it going? I'm going to re-run a blog that will answer some of the questions I've been receiving. Great picture of rock climber extraordinaire Beth Rodden! Check out her thoughts on Perfect Fitness. AMM

Question: Steve from Tucson, AZ asked, "How do I figure out my fitness level when I first start using the Perfect Pushup?"

Answer: Great question! Begin the entire program by determining your fitness level with a one set MAX. This means, using the PPU in Regular Position, do as many pushups as you can. Next, move to the schedule to see what you need to do each day. The first day shows as you noted:

MAX Regular
1 Wide
1 Close

To conduct a one set Max - simply position your arms in the REGULAR Position - that is hands should be one hand width wider than your shoulders. Get into the pushup positions (see the Perfect Pushup checklist on the calendar or Power 10 workout cards for proper form). Now, push out as many Perfect Pushups as you can while rotating through the pushup movement - hands should rotate out on the way down, and rotate in on the way up. The moment you start losing your form STOP doing pushups and record the number you did.

Let's assume you were able to do 12 Perfect Pushups - 12 is your One Set Max. Now, take your one set max (12) and round to the nearest 10 - in this case 12 is closer to 10 than it is 20, so use 10 as your one set max fitness level on the PERFCT PUSHUP workout chart or Power 10 workout cards. Locate the "10" row on the workout chart and read from left to right to understand the number of reps required for each position - REGULAR, WIDE, and CLOSE.

In the case of the 10 row - REGULAR, WIDE, and CLOSE repetitions are: 8,6,4,2 - this means do 8 reps,followed by 6 reps, followed by 4 reps, followed by 2 reps in two minutes. Go to your knees if you have to, but do your ABSOLUTE best to complete all the reps in one two minute time period. Depending on your pace during the two minute drill - assuming you have time - you can drop to your knees and shake out your arms for a few seconds before attacking the next set of reps. Remember, you don't have to do all three two minute drills back to back - you can space them out throughout the day.

CHARLIE MIKE -- ALDEN

Beth Rodden on Bouldering

Beth Rodden, Team Perfect Athlete Ambassador

Hello again Perfect Fitness fans! I am just settling into ‘Valley Season’ (as we like to call it in Yosemite) after an amazing six week trip to South Africa. This was my second trip to the Rocklands of South Africa, a hot spot for climbing and bouldering (climbing without a rope, but on short enough rocks that you can fall safely onto pads). It is one of the main places for top boulderers around the world to travel to and climb, and this year we saw climbers from all over Europe, Asia, and the States traveling there for their summer trip.

Our first two weeks were spent climbing non-stop. We woke up, ate a quick breakfast and headed out until dark, climbing until our skin on our fingers couldn’t handle it anymore. Luckily, the Rocklands provided so much variation that at any given area there was enough climbing for all of us, regardless of ability. And, of course, I brought my Perfect Pushup Mobile Unit on the trip with me! It was right next to all of my most important climbing gear; shoes, chalk bag, and bouldering pad. So, each night when we got home, we would do a Navy SEAL workout before dinner. Waiting my turn for the Pushups, I sat and chuckled that there were all these climbers, lying on the floor, chest tired from their set, laughing and having a blast doing the workout! It was way better than TV.

After traveling through this amazing country, the last two weeks were spent solely in the climbing area. We saw sunsets that were out of this world and the wildflowers were in full bloom. The climbing is some of the best I’ve seen. Bullet-proof sandstone that provides for very athletic climbing. It is some of the best full body workout climbing that I have done. The angle of the rock is past vertical or vertical for the most part, which means that as a climber your arms, core, and back are doing a lot of the work. Your legs do provide much support and stability, but much of the weight is put onto your fingers and upper body. I think we were all super psyched to have the Mobile Unit to balance out all of the pulling that we were doing and do some pushing. Not to mention all the core you use while doing the Navy SEAL workout: my chest gets super sore and it hurts to laugh afterwards too! :)

I am so excited for the fall in Yosemite. It is my favorite time of year, when the temps start to drop, the leaves change and the climbing gets really, really, really good in Yosemite Valley. Stay tuned for more updates on how the season is progressing. My new V2s are in the training garage and all ready to kick my butt. I hope you are having fun whatever you are doing this fall! Get psyched and have fun!!

Beth Rodden

Meet Beth Rodden, Professional Rock Climber

Guest blogger: Beth Rodden, Perfect Athlete Ambassador

Hello fans of Perfect Fitness! My name is Beth Rodden and I am a fellow fan as well as a professional rock climber. Sounds kind of crazy, I know, but I am extremely lucky to be able to pursue my passion of climbing as my career. I spend most of my time climbing, surprise surprise or traveling, doing slideshows or clinics. And in between, I LOVE to bake, absolutely love it! Unfortunately I am allergic to dairy, so I am constantly looking for the perfect dairy-free dessert, usually including copious amounts of chocolate and sugar. If you have any suggestions, please let me know!

So, back to Perfect Fitness…..the products are amazing! I always had wrist problems doing conventional push-ups, and climbers are always dealing with elbow problems from doing too many pull-ups, but the Perfect Pushup and Perfect Pullup seem to squash those problems by allowing the joints to move freely in their natural motions. Check out my workout:

30 Crunches (legs in the air)
10 Pushups
30 Seconds in Plank Position (hands on PPU) alternating each leg in the air for 5 seconds
5 Pullups
It may not seem like it from my petite appearance, but I am a total hammerhead when it comes to working out. The Perfect Fitness products allow me to exercise until exhaustion without being prone to injury. I started climbing in the climbing gyms, so whenever I am able to get into a good gym for a workout it is like going back to my roots. I have also fallen in love with the mountains, and make my home in Yosemite, which allows great access to the best climbing in the world as well as being able to live in the Sierras, the most beautiful mountains in the world.

My favorite product is the Perfect Pushup Mobile because I have perfected living out of a suitcase and the Mobile fits perfectly [no pun intended] wherever I find myself, be it hotel room or campsite. Being a climber I try to work on opposition movement and exercises, which always include push-ups. From Calgary this spring, to South Africa this summer and then back in the Sierras for the fall, I hope to see you out in the mountains or in the gym.

Good luck with your personal fitness goals. Grab a friend, put on your favorite playlist, and try a new exercise. The most important thing is to have fun with whatever you are doing, that way you'll continue doing it for a long time.