The Beep Test - Level Two

This morning saw the start of August's Level Two Boot Camp. There were some new faces along with several who have returned for another level 2 session.
And there were two graduates of Level one, Belinda and Steph who have moved up the Fitbitch fitness ladder. If you're reading this, thinking that there's no way you could ever run a race or even want to exercise other than to lose weight Belinda and Steph are proof that you can do anything if you set your mind to it.
Belinda has lost three stone since starting in April and has gone from never having run ANYWHERE to running regular 5km races every Saturday (morning!), along with Steph. Next step? The Brooks 10k.
This morning saw the group complete various fitness tests, including The Beep Test. If the only type of fitness you have ever done was PE at school, then you may never have had the pleasure of coming across the dreaded beep or Bleep test as it is known.
The test is a way of measuring a person's aerobic fitness - or maximum oxygen uptake (V02 max).
The test is made up of 23 levels with each level lasting approximately one minute. Each level comprises of a series of 20m shuttle runs with a starting speed of 8.5km/hr. This increases by 0.5km per hour each stage. So, what's the point of it, if other than to 'psyche' you up for Fitbitch?
You know at Boot camp were never about show or image - everything has a purpose...
With training it is possible to improve your oxygen uptake and the beep test is a simple tool to mark your progress. And in terms of improving your fitness and sports specific goals, it is worth being able to improve your V02 max levels.
Why? During most forms of exercise, the body depends on oxygen to help provide the energy it uses. It is extracted from the air by the lungs and transported via the blood to the working muscles. As intensity increases, there's an increase in the body's demand for oxygen.
But at a certain point, oxygen demand can not satisfy the muscles and the body switches to anaerobic (without oxygen)metabolism. The only disadvantage to this is that the it can only sustain high rates of energy production for a short while. think lactic acid build up - or that burning thigh feeling! Therefore, improve oxygen uptake and you are more likely to avoid the high levels of fatigue that come with anaerobic methods.
Here's your results girls!
Jan - Level 5, Shuttle 6
Maxine - Level 5, Shuttle 8
Thurka - Level 8, Shuttle 7
Belinda - Level 4, shuttle 6
Steph - Level 3, Shuttle 2