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Test VO2 Max With Beep Test

Updated on July 17, 2011

Test your fitness to burn more fat!

Interval training is a great way to improve your VO2 Max score and burn more fat.
Interval training is a great way to improve your VO2 Max score and burn more fat.

Learn How to Lose Fat by Improving Your Vo2 Max and Beep Test Scores

There are a lot of different fitness assessments that can be done to determine your physical condition. You should submit to a test prior to and after your training cycle in order to see whether or not you've improved. It is important to keep track of your fitness level and stay on a progressive track that will help you to increase your level of fitness.

Why Everyone Should Test Their Fitness

If you are just starting a brand new fitness program or just happen to be curious to see what your true fitness level is, you should submit to a professional round of fitness testing. Here is a list of the most widely-used fitness tests:

1 - How many reps of push-ups can you do?

2 - How many sit-ups can you do in a minute?

3 - How many reps of chin-ups can you do?

4 - How far can you sit and reach?

5 - The "Beep Test". This test is perhaps the best indicator of your individual fitness level.

While the "beep test" is considered by many to be the most fears, the other tests on this list will check out muscular endurance, flexibility and overall muscular strength. The beep test is feared because it is nearly impossible to cheat, and what's more, it is very easy to spot those who try to cheat, unlike sit-ups or push-ups where you can get away with doing them in a sloppy manner.

What Does the Beep Test Do?

This particular multi-level test is used to measure the level of cardiovascular fitness in each individual. It has been found to be a well-designed, effective and lower-cost substitute to submitting to more expensive lab tests, such as the Vo2 max, which measures that max amount of oxygen that your body uses during maximum exercise for a 1 minute period. The interesting thing is that the beep test is nearly impossible to complete, however professional athletes such as David Beckham and Lance Armstrong are rumored to have beat it. Most sports teams won't publish their teammates' results of this test with good reason. Especially in the case of professional sports teams, the results of these tests - particularly if they are low - have the potential to make certain players look bad to their competitors or even fans.

Who Takes This Test?

A lot of different organizations use the beep test as it will reveal the ability of an individual athlete or employee to be able to sustain an exhaustive, high-intensity exercises, which some organizations use to set the bar for becoming a member. This is list of some of the types of organizations that use the beep test:

* Professional Sports Teams

* National Sports Teams

* Various Law Enforcement Agencies

* National Military (Marines, Navy, Army, etc.)

How Should the Test be Performed?

Experts recommend that you do such a test using an audio CD in a gym setting so you can control the variables in the environment. If you do not have gym access, here are some tips to help you set the test up in another type of setting.

Suggested Equipment

* A flat, non-slip surface indoors or outdoors, as long as it is flat.

* A 20-meter measuring tape.

* Pylons, which will be placed at each end of the measuring tape.

* Chalk, which will be used to draw a line at each end of the measuring tape.

* An iPod or other type of mp3 player.

* And the strength to see it through!

Methods Used to Perform the Test

* Begin by starting at one end of the pylons and 20-meter tape and wait for the audio instructions.

* Once you hear the sound of the beep, move quickly to the other end of the starting line.

* Continue to do this until you can no longer do it.

* You must quit if you miss the beep two consecutive times.

* It is important to wait until you hear another beep before moving to the other end again.

* Your beep test score is determined by the last level that you hear before you complete your session.

The Vo2 levels that were mentioned earlier in this article, correlate well with a high beep test score. These are important because studies have shown that your body burns fat more efficiently if you have a higher Vo2 Max level. These results show the reason why athletes that are properly conditioned will score the best on the beep test and have a very low body fat ratio.

A report that was published by USA Today stated that if you have a high Vo2 Max level you will also have the ability to burn more fat following a period of physical exercise. The information shared in these studies and reports is very valuable, because you can work to improve your Vo2 Max levels.

One way to increase your Vo2 Max level is through the use of HIIT Training. HIIT stands for High Intensity Interval Training, and is now incorporated into most of today's fitness workout routines. There are many benefits to HIIT training, such as an increase HGH production, which helps to increase the body's fat burning response within the cells, and an increased after burn effect.


What else can you do?

Beyond the HIIT basics, there are some strategies that you can employ to get the most out of your training. Longer intervals of HIIT training will help you to increase your Vo2 Max levels much faster. For example, if you start your workout week doing longer interval periods of training at a slower speed, and then move toward a shorter interval period of training by the end of the week that focuses on high intensity sprints, you will see a big improvement. However, it is important to be careful and not overdo it.

Here is a Sample Interval Plan for you to try.

Note: You can switch out walking and running for any other activity, such as swimming, elliptical or cycling.

* Monday - Do 3 rounds of an 8 minute run followed by a 3 minute walk.

* Tuesday - Do 6 rounds of a 4 minute run followed by a 3 minute walk.

* Wednesday - Rest on this day.

* Thursday - Do 10 rounds of a 2 minute run followed by a 2 minute walk.

*  Friday - Do 10 high intensity rounds of a 30 second sprint run followed by a 20 second walk.


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