Category: Utilities

How to watch live TV channels for free

There are times when you want to watch live TV channels on your mobile or on TV when you away from your home country and the channels are not available in other countries. We can watch live TV channels for free. You need to perform a one time set up.

Requirements for free live TV channel set up

  1. High speed Internet
  2. For watching live TV channels on Mobiles, the mobile should be a smartphone
  3. For TV, either your TV should be smart TV or you will require an android box where you can download the applications. Or if you have Miracast dongle, you can do the setup on mobile and cast it on TV.


a) Installing KODI

KODI is an App which has number of pre-installed TV addons. First step is to Install KODI App from Google Play.

KODI for live TV channels

b) Installing FUSION:

Fusion is an installer which allows you to add more TV addons on the KODI application. It has unlimited number of choices. You can choose the addons based on your need and add it to KODI.

  1. Open the APP and click “file Manager” tab under SYSTEM Tab
  2. Click on “Add Source”
  3. A text input box with “NONE” written inside will appear.
  4. Select the box and type “ ” without quotes.
  5. Click on “Done”
  6. Under the box you will find Enter a name for this media Source. You can type any name. Let’s mark it as fusion and click OK. Now you have installed fusion on your device. You can see that “fusion” is listed within the “File manager” window.

c) Installing TV addons:

You can consider TV addons as applications linking to different live TV channels. Although KODI has its preinstalled Addons but the list may not contain all the required addons. Now using the fusion tool installed above, you will should be able to choose TV addons based on which channels you require. I will name a few along with set up.

  1. From Home screen, press the SYSTEM tab and then press
  2. Choose “Install from zip file” and then choose fusion (or whatever you have named)live-tv-channels-3
  3. Now go to “xbms-repos”. This repository contains large number of add
  4. Inside “xbms-repos” choose “International”. The  “international” option has maximum number of addons but you can search all the repositories here. live-tv-channels-5
  5. Choose the channels corresponding to your country. The following steps needs needs to be repeated to choose.I will use the “shani” repository as an example it contains ZEM TV-addon which is used to watch most of Indian channels.
  6. Choose “”. A message “Shani Add on enabled” appears at right hand corner for a short time. You have added Shani repository to KODI.
  7. Now go to “Install from Repository” this time and choose Shanis Addon Repository.
  8. Choose Video Addons and then choose
  9. A pop with “Add on information” will appear.
  10. Press Install. The pop up will disappear and downloading will start and it will show Enabled once done.
  11. Now go to home page, under VIDEOS tab, press add-ons. You will be able to Click on it and enjoy the channels you want.
  12. Under sports, you can also enjoy latest cricket matches live under
The Crunch Test

The Crunch Test for abdominal fitness

Crunch Test

The Crunch Test, technically referred to as the “partial curl-up” test, measures the abdominal strength and endurance, a combination that more truly reflects your fitness level than strength tests alone. This test is a better choice over the standard sit-ups because crunches are safer for the lower back and target the abs better. A timed crunch test can also be done anywhere.

Equipment needed: For the Crunch Test, all you need is a stop watch or timer that can measure one full minute; a ruler; a friend to help keep count and time you (optional).

Goal: The goal of the Crunch Test is to do as many crunches as you can in one minute.

Execution: Although this test involves regular crunches, it has some specific guidelines. Lie down on your back with your knees bent, feet flat on the floor and your heels about 18 inches away from your behind. Place your arms at your sides, palms down, fingertips next to your hips. Place a ruler next to your fingertips in this position and measure 6 inches further. You can put a piece of paper, the ruler itself, or a piece of tape at that 6-inch marker.

Keep your hands on the floor throughout the test. Just like abdominal crunches, engage the abs to lift your head, neck, and shoulder blades off the floor, but allow your fingertips to slide toward the 6-inch marker. Return to the starting position to complete one rep. Repeat this as many times as you can in 60 seconds, counting only the number of repetitions that your fingertips successfully reach the 6-inch marker. You may rest in the starting position (relaxed), but the clock continues to run.

What this measures: The Crunch Test measures the strength and endurance in your abdominal area.

Scoring: Here are the age-adjusted standards to measure the fitness level.

The Crunch Test norms for Men

Age <35 years 35-44 Years >44 Years
Excellent 60 50 40
Good 45 40 25
Average 30 25 15
Poor 15 10 5


The Crunch Test norms for Women

Age <35 years 35-44 Years >44 Years
Excellent 60 50 40
Good 45 40 25
Average 30 25 15
Poor 15 10 5
The 12 minute Run Test

The 12 minute Run Test

The Cooper 12 min run test

The Cooper 12 minute run Test or also known as the 12 min run test is a popular maximal running test to check your aerobic fitness, in which participants try and cover as much distance as they can in 12 minutes.

Equipment required: For the Cooper 12 minute run Test, you would require a ground with a flat oval or running track and a stop watch.

Purpose:  The Cooper 12 min run test is to test aerobic fitness (the ability of the body to use oxygen to power it while running)

Procedure: Place markers at set intervals around the track to aid in measuring the completed distance. Participants run for 12 minutes, and the total distance covered is recorded. Walking is allowed, but this will results in lower distance covered in the 12 minuter run, so the participants must be encouraged to push themselves as hard as they can to maximize the distance covered.

Results: There are Cooper norms table for general guidelines for interpreting the results of this test for adults. Based on your Age and the distance covered you can check your fitness level.

The 12 min run test norms for Men

Age 20-29 30-39 40-49 >50
Excellent >2800m >2700m >2500m >2400m
Above Average 2400-2800 2300-2700 2100-2500 2000-2400
Average 2200-2399 1900-2299 1700-2099 1600-1999
Below Average 1600-2199 1500-1899 1400-1499 1300-1599
Poor <1600 <1500 <1400 <1300


The 12 min run test norms for Women

Age 20-29 30-39 40-49 >50
Excellent >2700m >2500m >2300m >2200m
Above Average 2200-2700 2000-2500 1900-2300 1700-2200
Average 1800-2199 1700-1999 1500-1899 1400-1699
Below Average 1500-1799 1400-1699 1200-1499 1100-1399
Poor <1500 <1400 <1200 <1100
The Pusp Up Test

The Push Up Test

Push Up Test

The Push-Up Test measures muscular strength and endurance, a combination that better reflects your fitness level than your strength levels. A timed push-up test can be done anywhere.

Equipment needed: For the push-up Test, all you need is a stop watch or timer that can measure one full minute; a friend to help keep count and time (optional) or you need to count yourself and monitor the time placing the stop watch nearby.

Goal: Do as many push ups as you can in one minute.

Execution: When the push ups start, so does the clock! Press yourself up with arms fully extended and lower yourself back until your chest is three inches from the floor (but do not touch your body to the floor). Repeat as many times as you can in one minute. You may rest only in the “up” position if necessary.

What this measures: The push-up Test measures the strength and endurance in your chest, shoulders, and triceps.

Results : Here are the age-adjusted standards for the test.

Push Up test norms for Men

Age 17-19 20-29 30-39 40-49 50-59 >60
Excellent >56 >47 >41 >34 >31 >30
Good 47-56 39-47 34-41 28-34 25-31 24-30
Above Average 35-46 30-38 25-33 21-27 18-24 17-23
Average 19-34 17-29 13-24 11-20 9-17 6-16
Below Average 11-18 10-16 8-12 6-10 5-8 3-5
Poor <11 <10 <8 <6 <5 <3

Push Up test norms for Women

Age 17-19 20-29 30-39 40-49 50-59 >60
Excellent >35 >36 >37 >31 >25 >23
Good 27-35 30-36 30-37 25-31 21-25 19-23
Above Average 21-26 12-22 22-29 18-24 15-20 13-18
Average 11-20 7-11 10-21 8-17 7-14 5-12
Below Average 6-10 2-6 5-9 4-7 3-6 2-4
Poor <6 <2 <5 <4 <3 <2