THE MOST EFFECTIVE AND SUCCESSFUL WAY TO CONDUCT YOUR BEEP TEST

Doing exercises regularly can have long-term benefits to your health. People with different age, body size, shapes and abilities need physical exercise to be more active in life. Being active physically will increase your chance of living a longer life and reduce stress and diseases in your body. There are many ways of exercising that one can practice to stay healthy exercises such as aerobics, strength, balance and flexibility



Beep Test is a great aerobic exercise and it’s mainly called the test of fitness that measures your capacity of aerobics that you do.It is mainly used by sports people to weigh how much of the training capacity one has achieved or what is the maximum oxygen can an athlete take.it is mainly important for sports such as rugby, hockey and football. The test should ideally represent the aerobic fitness of a person but many people do no know how to do beep test.



Before conducting the test, you should be prepared well for at least 24 hours since you conducted your last aerobic training session. Also being tough mentally is important to create a positive mind state.The test involves running continuously between two lines which are 20 m apart to recorded beeps in time. The time decreases with each minute you take between beeps.



To carry out the beep test you need to do the following:

You need some items in order to have a successful test. These include a recording tape or a laptop, recording sheets, making cones, tape measure which is 30 meters. You will conduct the beep test on a slippery free surface which should be flat and also look for someone to assist you.



Measure and space out a 20 m part section and use a marker cone to mark each end. Here you are making a place to carry out your beep session.



Conduct a warm-up program before starting such as stretching and jogging to prepare your body and your mind.



You should place one foot beyond or on the marker 20m at the end of the shuttle each accordingly.



If you arrive at the shuttle end before the beep, you should wait for the beep and then continue to run



You keep on running as possibly long as you can according to the speed set up by the tape until you feel like you can't run anymore.



If you fail to reach at the shuttle end before the beep, you keep trying two to three times more and gain the proper pace before you withdraw.



Ensure that you record the number and level of shuttle that you have completed at the end level.



finally, Conduct a warm down stretching session to finish your beep test.

To help you in minimizing excess waste of your energy during turning ensures that you are using the most efficient turning techniques that are comfortable. For the first strides drop your hips a little bit and push off with strength in order to get the pace up then you can be sure to have a complete and satisfactory and you will have no problem on how to do beep test.

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