Bleep Test and VO2 Max
Next Bleep Test - March 2012
What is a Bleep Test?
It involves you running up and down a measured 20m track on flat ground. You start of at a good walking pace and get faster, you have to be on the line when the beep on the CD player goes off, If you miss the beep that is the level you stop. This will be recorded. Your score takes into account your gender and age. There are around 10, 20m shuttle runs for each level.
It is a very good way to see where your fitness is.
What is VO2 Max?
Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week.