Knowing Your Fitness

Knowing Your Fitness table

Perofrmance	Analysis of the evaluation result	Recommended exercise ^Note
		Frequency (per week)	Exercise intensity	Accumulated time (minutes)		Type
		Frequency (per week)	Exercise intensity	Per day	Per week	Type
Excellent/ Good	Keep it up! Your fitness level is better than an average person. You should be able to handle physically demanding tasks easily.	3 - 7 days	Moderate - Vigorous	30 - 90	200 - 300	Suitable for people with average physical fitness and habitual physical activity. Certain sport related skills are required: running, rowing, swimming, racquet sport and ball games etc.
Above Average/ Average/ Below average	Within acceptable level and should be capable of doing physical tasks in daily life and work. To get better fitness, try more exercises with higher intensity if you have managed to workout at the suggested frequency.	3 - 5 days	Moderate - Vigorous	30 - 90	150 - 250
Above Average/ Average/ Below average		3 - 5 days	Moderate - Vigorous	30 - 90	150 - 250	Suitable for most people. No special skill and experience is required. The exercise intensity can be adjusted: brisk walking, jogging, dancing, cycling and hiking etc.
Poor/ Very poor	You may feel fatigued to have some daily physical activities. To increase your fitness, you should first increase the duration of each exercise session, followed by increasing the frequency of exercise per week.	2 - 3 days	Light - Moderate	30 - 60	120 -150

Note: Persons with cardiovascular diseases, respiratory diseases, diabetes mellitus, etc. should seek the doctor's advice and plan for appropriate exercise programs according to the their medical condition and individual exercise endurance.