The Beep Test is
considered to be one of the toughest (if not the toughest) fitness test
around. The test is commonly used for athletes to asses their condition
and it is also one of the main fitness tests to join the armed forces and
firefighters. In this article I would like to give some hints and tips on
how to beat the much feared beep test.
Preparation – Warm
Up properly
Many state that
since the beep test starts with a very slow pace you do not need to make
any warm up, I beg to differ. I believe a 5 minute warm up which include
very light jogging and stretching will improve the beep test performance.
First few levels
The first few levels
are going to be easy, you will be cruising at a mildly speed of 8.5km/h
but be careful, one of the most common mistakes I see done during the
initial part of the beep test is that the participants will be so eager to
go that they will not pace themselves with the test. Most people will be
sprinting the first few levels and will spend a couple of seconds waiting
on the line for next beep. This will build up lactic acid (athlete’s term
for the intensive pain at the end of exhausting exercises) in your body;
this is not a good thing.
Turning
The turns play a
huge part in the beep test. Remember that you will be turning every 20
meters so you should think on how you will be turning. The simplest best
turn is the ‘netball’ turn, where you actually turn on the spot. Making
short quick steps towards the line is important to keep the rhythm.
Obviously the worst turn you can ever make is the circle turn where you
take around 4 seconds to go around an imaginative round on the line.
Cooling
down
The
very vigorous level of activity built up as the test progresses to peak
levels should be followed by cooling down once the test is completed.
Gentle stretching of muscle groups (especially those most heavily exerted)
together with relaxation will help to accommodate the physiological return
of bodies to a normal state and avoid the risk of post activity collapse.