How Do You Know If You’re Unfit?

There are tests you can take that depending on the results, can be indicators if you are unfit or not. Specifically they include:

  • Body Mass Index
  • Heart Recovery Rate
  • Resting Heart Rate
  • Cardiovascular Strength

Body Mass Index (BMI)


BMI is a comparison of body weight to height. Both are factored into a formula to come up with a number. Depending if you are above or below the ideal BMI indicates if you are fit or not.

According to most BMI calculators found online, you are considered at a normal weight for your height if your BMI is 18.5 to 24.9. Anything over 24.9 is considered overweight; anything under 18.5 is underweight. A reading over 30 indicates obesity. While BMI is an indicator, it is not the only indicator.

Heart Recovery Rate


This indicator measures how fast your heart rate returns to normal after exercising. Right before you stop your workout, take your heart rate. Take your heart rate again after resting for one minute. It should have dropped by 20 beats per minute or more in that first minute after you stopped exercising. It should continue to drop at about that same rate for each minute after until it reaches your resting heart rate. If you have a slow heart rate drop, it could indicate that you are unfit.

Resting Heart Rate


Unfit people generally have a higher resting heart rate because the body has to work harder at rest than someone that is fit. A normal heart rate should be in the low to mid 70’s beats per minute. If your resting heart rate is above 75, it could be an indicator you are unfit.

Cardiovascular Strength


This is a measurement of the fitness of your heart and lungs. It is a simple test. A fit person can walk up three flights of stairs and be able to carry on a conversation at the same time. An unfit person will have to stop part way up to catch their breath and will most like already be perspiring.


These are just four of the many fitness tests available. Keep in mind the results from each test are just indicators as to whether you may be unfit or not. While failing one test may not mean you are unfit, failing two or more could be cause for concern and you should schedule an appointment with your healthcare professional for more in-depth tests regarding your fitness level and overall health. If found unfit, s/he can prescribe an exercise regimen and diet that will improve your level of fitness.