The beep test program, also known as the bleep test program contains a wide range of names. Generally, it is most referred to as the Multi-stage Fitness test. No matter the name this test is basically a standardized assessment of someone's fitness levels. It is a very simple program, but extremely powerful test, which allows you to determine/estimate your maximum oxygen intake (VO2 Max) capacity. After then, you can benchmark yourself against the best fitness needs for your sport. Actually, it is an amazing tool for exercising if you are fit enough for the 5-a-side. So here's what you should know in order to help you how to do a bleep test.
What Does the Beep Test Involve? This beep test is useful for players of sports such as rugby, football, or hockey. It involves running nonstop between two points which are usually 20 meters apart. These continuous runs are synchronized with a pre-recorded CD, audio tape or even laptop that plays beeps at certain set intervals.
As you proceed with your test, the intervals between every successive beep decreases, forcing you to increase velocity during the test and this continuous until it becomes impossible to keep in synchronization with the recording. At the point where you fail to hit the line before the beep, then will be your highest score and that is the end of the test. Luckily, the best thing about this test program is that it wouldn't take you long to be done. Many people will actually be done before reaching level 13 that takes not more than 14 minutes. If you can make it up this level, you will then run more than 2.5 km (1.6 miles). The complete set of this program has 21 levels, which means that if you complete it, then you have run about five kilometers in a shade within 22 minutes; something that has proved to be difficult to reach.
The Right Equipment for Beep Test As mentioned yearly, you don't need very fancy equipment to do this test, it is absolutely free. However, there are certain tools you need which you can easily find around your home. They include:
1. Measuring tape and markers - They are used for setting up a 20-meter distance lane, or you can use an already marked-out athletic track found within your locality. Make sure your measuring tape is long enough, probably more than 30m for guaranteed accuracy. Accurate measurement is very important since wrong measurement can give wrong results.
2. Comfortable sports clothing and shoes - Always make sure that your sports clothing and shoes have enough grip and are comfortable.
3. Audio recording - These days, there a variety of devices you can use to give you the beeps. For instance, a Smartphone is one that you can install free apps which will do the work instead.
4. Location - Above all, you need a good, even surface without any obstructions. In fact, an athletics' track is one of the ideal places because it saves you time from marking out your own 20m lines. However, anywhere else such as indoors, on concrete, or on grass can also do as long as the area is flat and there is enough grip for turning without injury risks.
Conclusively, the beep test program is specifically created to measure the person's maximum endurance, so it is not designed for people with low fitness levels.