Training for the Beep Test

Introduction

The beep test is used to measure your physical fitness level and aerobic fitness. In order to improve your test score, you need to perform both general and specific aerobic types of training. It is unavoidable. You will have to some cumbersome exercise.

Despite the fact that the energy system being tested is primarily aerobic, in most activities, it is not the only source of energy, and anaerobic system also known as speed endurance or lactate tolerance also contributes significantly to beet test performance, as you increase the speed, effort is needed to reduce and accelerate from each turn. 

The amount of beep test training you need and the intensity will depend on your level of fitness currently. You should perform 4 to 6 training methods per week, as guideline requires, in order maximizing your beep test score as well as increasing aerobic fitness. The following may be included in the session:

Some long distance slow running -2 to 6 miles or 3 to 10 km.

One kilometer or mile runs by 3 to 5.

Circuit training to incorporate the activities of whole body i.e. cycle, stepper, running, lifting weights and body weight exercise.

Fartlek or interview training, repeat 400 to 800 runs with jogging or a short rest in between.

Repeat sprints, like 10by 200m.

These are proposed training sessions you can include. The most important thing is to do a variety of intensity and distance to stimulate your aerobic system properly, ensuring that you are performing at high intensity so that adaptation takes place. It is important to have at least one or two days of rest every week to prevent burn out and aid recovery.

The following ways will help you to increase your cardiovascular fitness as well as prepare you for the main fitness test.Note that long and steady paced runs will increase your general level of fitness, but it is not the best training. You need to focus on high intensity training to increase your aerobic capacity.

If you can access treadmill, set it to 1% incline. Use five minutes to warm up. Walk at a steady pace to increase heart rate. The tread mill should be set to 8km/hr. increase the speed every meal by 0.5km/hr. continue increasing the pace each minute until you cannot keep up wit the pace. Avery significant point that you should not forget is recording your results. It is important to track you’re your progress and improve.

Conclusion

The above highlighted procedures have been tested, tried and proven to be the best beep test training method. Most military academies around the world use the method to test fitness levels of their officers.

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