A Fitness Report is a personalised health assessment that evaluates key metrics related to physical fitness, body composition, cardiovascular health, and flexibility to guide training, track progress, identifying areas for improvement. This data-driven report provides a scientific baseline to optimise health, safety, and performance.

 

What to Expect

 

You will come for an appointment at the ElesaPT training space. We will have a nice chat about your fitness goals, interests, exercise history, etc., and then we will engage with some fitness tests (see below - things like flexibility testing, and body fat analysis). After I conduct your tests, we will have a light workout together. Then, I will create a fully personalised fitness report for you, which I will email to you as a PDF a few days later. The report will give you an excellent snapshot of your current fitness levels, alongside recommendations for future exercise choices, and interesting data such as target calorie consumption.

 

The Fitness Report is designed as a standalone product, but if you would like to use it as a base to begin personal training, we can also arrange PT sessions together as soon as you would like to begin! Here's what we will measure:

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Key Components Explained

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• Bodyfat Analysis & Body Weight
  Measures the percentage and distribution of body fat and overall weight, helping assess risks for cardiovascular disease, diabetes, and metabolic syndrome. High BMI and waist circumference are linked to increased risk for chronic disease, especially type 2 diabetes and hypertension. 

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• Basal Metabolic Rate (BMR) & Daily Calorie Intake
  BMR is the number of calories the body burns at rest and depends on factors like age, sex, muscle mass, and body composition. Adjusting daily calorie intake based on BMR helps manage weight, improve energy levels, and support healthy metabolism.

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• Karvonen Formula, Heart Rate at Rest, & Fat Burning Zone
  The Karvonen Formula calculates optimal exercise heart rate ranges, factoring in age and resting heart rate to identify personalized “fat burning zones” for weight loss and cardiovascular fitness. Monitoring heart rate at rest serves as an indicator of cardiovascular health—lower rates typically signal fitter hearts.

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• Blood Pressure
  Blood pressure assessment is crucial; normal adult ranges are typically 120/80 mmHg, and elevated levels are strongly associated with higher risks of stroke and heart disease. Regular monitoring during fitness assessments supports early detection and management of hypertension.

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• Flexibility Test
  Evaluates the range of motion at key joints, contributing to injury prevention and improved functional performance in sports and daily activities. Poor flexibility is linked to greater injury risk and reduced overall mobility.

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