BioScore Health and Fitness Assesment

BioScore Health and Fitness Assesment

DISCOVER YOUR REAL AGE

BioScore is our simple health and fitness assessment which calculates your age biologically in comparison to your age in years. 


We asked five sets of identical twins, ranging in both age and fitness ability, to take a BioScore assessment. Watch our video as they prove how much lifestyle choices really can affect your biological age.

Want to see more about a Fitness First BioScore assessment? Meet the twins that took part in our behind the scenes video. 

Behind the scenes video

BioScore FAQ's

The assessment, conducted by a trained BioScore specialist, looks at your health, lifestyle and physical fitness levels and for each test, it will assess whether your result is making your BioScore older or younger so you can easily see the areas you need to work on in order to start turning back the clock.

HOW MUCH DOES IT COST?

As with our club membership prices the price of a BioScore assessment differs from club to club. However we recommend all new members take a BioScore assessment when you join Fitness First so you have a benchmark from which to track your ongoing progress, therefore BioScore is included as a free option within our BodyFirst and BodyFirst+ packages – designed to give you the best possible start.

WHAT ARE THE BENEFITS OF COMPLETING AN ASSESSMENT?

BioScore is a great way to understand the impact that your health, lifestyle and fitness is having on your life expectancy. Whether your BioScore is younger or older than your actual age, you’ll have a clear breakdown of your results and how you compare on every test. We’ll then work with you to design a training programme that addresses any problem areas, so you can start to turn back the clock! We recommend you take your BioScore assessment every three to six months so you can see the impact your training is having.

HOW CAN I BOOK A BIOSCORE ASSESSMENT?

BioScore assessments are conducted by our trained BioScore specialists. Ask in club for more details and to book your appointment.


Download FAQ's

Maintaining or Improving Your Bioscore Results

Now that you've taken the BioScore assessment, this handy how-to guide helps explain each element of the assessment and provides expert guidance and support on what to do next. The guide is separated into sections, so simply go to the areas that interest you the most, and learn how you can maintain or improve your results with advice from our experts.

Health Assessment

During your assessment, we looked at Lung function, Blood Pressure and Body Composition (Height: Waist ratio) to determine your biological age.

Health assessment - Lung Capacity

What is it?

 

Lung capacity refers to the volume of air associated with breathing. Lung volumes are a direct measure of your  fitness level. Lungs functioning well help you perform better for longer in and out of the gym. It can also help diagnose conditions such as asthma.

 

Why is it important?

 

When you move, your muscles tell your brain that they need more oxygen. Your brain then tells the muscles that control breathing and you might start to breathe more heavily. More oxygen is then absorbed from your lungs into your blood and carried to the muscles you are using to exercise; this process is how you get fitter.

 

How can I improve it?

 

Unique to Fitness First, CustomFit is our digital training system designed to keep you fit. Working with our hands on trainers, we’ll build a series of workouts based on improving or maintaining your lung function, blood pressure and body composition.

 

Search for these specific exercises on CustomFit:

 

- Browse exercises/Search/ Row

- Why not try 500m x 3 with 60 seconds rest?

- Browse exercise/search/Barbell step ups

- Try 5 sets of 60 seconds with 30 rest

 

Alternatively, try the following classes:

 

- Freestyle Group Training: HIIT

- Victoria Pendleton Pro Cycling

Health assessment - Blood Pressure

What is it?

 

When your heart beats, it pumps blood round your body to give it the energy and oxygen it needs. As the blood moves, it pushes against the sides of the blood vessels. The force of this is your blood pressure.

If your blood pressure is 140/90mmHg or higher, this indicates you have high blood pressure. A reading below 130/80mmHg is considered to be normal.

 

Why is it important?

 

High blood pressure puts extra strain on your heart and arteries which could lead to a heart attack or a stroke. If your blood pressure is 140/90mmHg or higher, this indicates you have high blood pressure. A reading below 130/80mmHg is considered to be normal. If you have any concerns regarding your blood pressure, please consult your GP.

 

How can I improve it?

 

There are many ways to lower your blood pressure, including keeping your weight at a healthy level, reducing the amount of salt and alcohol you consume, reducing stress and of course exercise.

 

Search for these specific exercises on CustomFit:

 

-  Browse exercises/Search/ Treadmill

-  Try 15 to 20 min at walking/jogging at a steady pace

-  Browse exercise/search/Cross-Trainer

-  Try 15 to 20 min at a steady pace

 

Alternatively, try the following classes:

-  Freestyle Basics                 

-  Freestyle Core 

Health assessment - Body Composition

What is it?

 

We measure your height:waist ratio because weight alone is not the best indicator of health. For example, if you have a high percentage of lean muscle, this will increase your weight as muscle is heavier than body fat. 

 

Why is it important?

 

Fat stored around the abdomen carries more health risks such as diabetes and heart disease. Therefore your midriff is the most reliable indicator of whether your weight is healthy for your height and age.Losing the body fat from around your waist can give you more energy and boost your confidence also. 

 

How can I improve it?

 

Search for these specific exercises on CustomFit:

 

- Browse exercises/Search/ Barbell deadlift

- Try 4 sets of 12 reps with 30 seconds rest

- Browse exercise/search/Kettlebell deadlift

- Try 4 sets of 15 reps with 30 seconds rest

 

Alternatively, try the following classes:

 

- Freestyle Group Training: HIIT

- Victoria Pendleton Pro Cycling

 

Fitness Assessment

During the assessment, we asked you to complete the following tests to help us understand your overall physical fitness levels. ViPR Loaded Movement Assessment, TRX Row, Standing Jump, Core Endurance, Hexagonal Agility, 500m Row.

Fitness Assessment - ViPR Loaded Movement

What is it?

 

This assessment is used to test your mobility and flexibility in 3 directions whilst using a weighted piece of equipment at the same time. Flexibility is the range of movement across a joint. Many activities in daily life require good flexibility as it prevents injury by reducing the chance of straining or pulling a muscle.

 

Why is it important?

 

Mobility is an indication on how well and efficiently we move. A person with good mobility is able to perform movement patterns with no restrictions in the range of motion. Poor mobility can be caused by your lifestyle, for example, sitting down all day at work can restrict your mobility, so it’s important to do specific exercises to help improve this.

 

How can I improve it?

 

Search for these specific exercises on CustomFit:

 

- Browse exercises/Search/ 3D hip flexor

- Try 2 sets of 60 seconds on each hip

- Browse exercise/search/Glute hamstring activation

- Try 2 sets of 45 seconds on each leg

 

Alternatively try the following classes:

 

- Freestyle group training: Strength        

- Body Balance

Fitness Assessment - TRX Row

What is it?

 

As we age, we lose muscle tissue. This upper body strength assessment will help us understand whether your muscular strength corresponds with your age. The TRX Row tests your functional strength which improves your ability to perform everyday tasks.

 

Why is it important?

 

This assessment focuses on your upper body strength, and is important because the upper body controls your ability to perform everyday functional activities such as reaching, pulling, pushing and lifting.

 

How can I improve it?

 

Search for these specific exercises on CustomFit:

 

- Browse exercises/Search/ Suspension Row

- Try 4 sets of 15 reps with 30 seconds rest

- Browse exercise/search/Cable machine high row

- Try 3 sets of 10 reps with 60 seconds rest

 

Try the following classes:

 

- Freestyle Group Training: Power

- Body Pump

Fitness Assessment - Standing Jump

What is it?

 

A standing long jump is used as a functional test to assess power in your legs.  Power training uses fast twitch muscle fibres which have better potential for growth and strength. This training requires the body to coordinate and produce the greatest amount of force, in the shortest amount of time. 

 

Why is it important?

 

By focussing on your power training, you may increase your muscle strength, bone strength and strength in daily activities performed in life including balance and metabolism.

 

How can I improve it?

 

Search for these specific exercises on CustomFit:

 

- Browse exercises/Search/ Plyo soft box  burpee box jump

- Try 3 sets of 30 seconds with 30 seconds rest

Browse exercise/search/Reverse lunge

Try 2 sets of 15 reps on each leg with 30 seconds rest

 

Try the following classes:

 

Freestyle Group Training: Power        

Freestyle Group Training: HIIT

Fitness Assessment - Core Endurance

What is it?

 

This is used to measure your core endurance over a set period of time all with varying levels of difficulty. The core includes muscles like abdominals and obliques. These muscles work as stabilisers for the entire body. Core training is simply doing specific exercises to develop and strengthen these stabiliser muscles.

 

Why is it important?

 

Acting as stabiliser muscles, the core can reduce the risk of injury in many daily activities such as picking the shopping up, doing cleaning in the house or getting in and out of a car. They will also benefit all of your workouts in the gym as your core is the foundation of all exercises.

 

How can I improve it?

 

Search for these specific exercises on CustomFit:

 

- Browse exercises/Search/ Sandbell kneeling chop

- Try 3 sets of 30 seconds  with 30 seconds rest

 Browse exercise/search/Bosu side plank

Try 3 sets of 45 seconds on each side  with 30 seconds rest

 

Alternatively, try the following classes:

 

Freestyle Group Training: Core

Team GB Pro Athlete

 

Fitness Assessment - Hexagonal Agility

What is it?

 

This assessment is used to test your speed and agility in 3 dimensions. Agility or nimbleness is the ability to change the body's position efficiently, and requires movement skills using a combination of balance, coordination, speed, reflexes, strength, and endurance.

 

Why is it important?

 

Agility helps you to physically react to situations, such as correcting and maintaining balance when faced with varying walking surfaces. Day-to-day activities such as mowing the lawn or playing with a child can be performed more efficiently when participating in agility training.

 

How can I improve it?

 

Search for these specific exercises on CustomFit:

 

Practice the hexagonal  tests  using the compass on the floor you did on your Bioage assessment

Try 3 circuits of the compass

Browse exercises/Search/ Plyo soft box hop on hop of

Try 3 sets of 30 seconds  with 30 seconds rest on each leg

 

Alternatively, try the following classes:

 

Freestyle Group Training: HIIT

Team GB Pro Athlete

Fitness Assessment - 500m Row

What is it?

 

This assessment shows us how well your lungs and heart work together in completing a task in the fastest time possible. It will give an indication of your current level of aerobic fitness.  The term ‘aerobic’ means with oxygen, and anaerobic means without oxygen. Anaerobic exercise is the type where you get out of breath in just a few moments, like when you lift heavy weights.

 

Why is it important?

 

By improving your aerobic and anaerobic fitness, this naturally leads to you having a stronger heart, stronger lung function and optimal immune system, it also helps with weight loss and improves your muscle health. 

 

How can I improve it?

 

Search for these specific exercises on CustomFit:

 

- Browse exercises/Search/ Row

- Try 4 x 400 meter  with 60 seconds rest

- Browse exercise/search/Battle ropes in and out waves

- Try 3 sets of 45 seconds  with 30 seconds rest 

 

Alternatively, try the following classes:

 

- Freestyle Group Training: HIIT

- Victoria Pendleton Pro Cycling

LIFESTYLE ASSESSMENT

In addition to your health and fitness, BioScore also looks at your lifestyle choices in and out of the gym: stress, smoking, alcohol, sleep, and nutrition, providing a more holistic view.

Lifestyle Assessment - Stress

What is it?

 

This assessment measures the level of stress you may have in your lifestyle by asking a series of questions. Stress can be caused by a series of every day pressures such as work and home life. 

 

Why is it important?

 

Stress can affect your health and fitness in many ways. It can make your heart beat faster, putting extra strain on your heart health. It can release hormones that react with different parts of your body and cause a change in your mood or your ability to deal with specific situations.

 

How can I improve it?

 

Try listening to some music, this can help you feel calm and relaxed again

Eat a balanced diet making sure you get a wide mix of nutrients and avoid too much caffeine or sugar

Exercise regularly

Aim to get more sleep, even an extra 30 minutes a night can make a difference

Deep breathing and other relaxation methods can help

Try classes such as yoga or tai-chi

Lifestyle Assessment - Smoking

What is it?

 

This assessment looks at how any smoking habits you have may be affecting your health and fitness.

 

Why is it important?

 

We know that smoking can cause many health dangers such as cancer, but it can also cause respiratory and cardiovascular diseases which can impact how fit you are.

 

How can I improve it?

 

Seek help on giving up smoking (see link below)

Reduce the amount you smoke gradually

Try nicotine replacement from your GP

NHS Stop Smoking website

Lifestyle Assessment - Alcohol

What is it?

 

Looking at your alcohol consumption can tell us a lot about your fitness. 

 

Why is it important?

 

Alcohol is full of calories and makes weight loss or weight management very difficult. It also makes the body dehydrated, causing your workouts to be less effective 

 

How can I improve it?

 

- Try to avoid casual drinking

- If you tend to consume large amounts at weekends, try to reduce this amount

- Try a lower or alcohol free alternative

Lifestyle Assessment - Sleep

What is it?

 

This assessment looks at your sleep patterns to see if the amount of sleep you get is affecting your health and fitness.  

 

Why is it important?

 

The body needs adequate time to recover, and sleep allows time for muscles to repair themselves and also helps the mind stay alert.

 

How can I improve it?

 

Make sure you get into a regular sleep routine

Turn off all lights to make your bedroom as dark as possible

Avoid watching TV or looking at electronic devices just before bedtime

Make sleep a priority

Lifestyle Assessment - Nutrition

What is it?

 

This assessment will weigh up how healthy and balanced your nutrition by reviewing what you eat and drink. 

 

Why is it important?

 

The right nutrition plays an important role in fuelling the body, so eating a balanced, healthy diet will improve your health and fitness.

 

How can I improve it?

 

- Make sure you eat a well balanced diet

- Eat 5 or more servings of vegetables daily

- Drink 6-8 glasses of water daily

- Avoid cakes, pastries and sugary treats

TAKE YOUR TRAINING FURTHER WITH OUR FREE APP

The CustomFit app is designed to help you get the most out of your training. Whether you need support or inspiration, CustomFit can provide it.


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