Your Heart Rate
Based on gender, height, and age, your target heart rate while exercising will be very specific to you. It needs to be maintained while working out. First, find out what your resting heart rate is, simply by keeping track of your pulse through your neck or wrist for 15 seconds. Take that number and multiply by four; this is your heart's actual beats per minute.
Take the number 220 and subtract your age, and that will be your maximum heart rate. To find your target heart rate, though, you just want to multiply the maximum you just got by 50% and 85%. Staying within these numbers during your routine is the goal.
Determine Aerobic Fitness
Determining your aerobic fitness level is pretty straightforward. Just walk or jog a mile. Track the time it took you while recording your heart rate. You don't want to go sprinting or something though because then you've got anaerobic levels to worry about and things get more complicated.
Evaluate Your Muscle Fitness
Evaluating your muscle fitness is done by giving your muscles a real challenge. Try doing as many pull ups and push-ups as you can at one time. The pull ups will typically be a lot harder, but these numbers will show you just how fit your muscles actually are.