Josh Dickinson - The BEEP Test: Is This The Most Effective Form Of Cardio EVER?

[webmaster]

For all of us, who have been involved in team sports in our adolescents, no doubt you have used 'shuttle runs' as part of your training program. The beep test is a test used by Physical Training Instructors to assess the fitness of soldiers. Learn what it is and if it will work for you!

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[Otter]

I think this is far too vague of an article... how far should the lines be apart? Where can I get a beeper? How do I determine the levels? This is a great idea, that I would really like to try, but I still have no idea how to apply it.

if doing intense cardio boost your metabolic rate. why dont you just do intense weight lifting, cause it increases your metabolic rate higher than intense cardio

[bmanmob]

I disagree with this article. The Beep Test sounds like a great test of your fitness level, but for fat loss I'd go with low to mid intensity cardio for a a longer duration of time (45 min or so).

[WorldMuscle]

bmanmob, High intensity Interval Training for cardio has been proven 10x more effective than slow long duration cardio.

Go look up HIIT in the search

One thing that this doesn't talk about is injuries. What if running hard gives you bad knees or painful shins? I have both due to high arches on my feet, causing unstable ankles and so forth.

I tried the high intensity Tabata Protocol for 6 weeks and didn't feel like I lost even one pound.

I am now doing 6 weeks of walking hard on the tradmill for 50 minutes 4 times a week. I feel like I'm losing some weight without killing my knees.

Anyone else agree with this?

[BadWog]

Originally posted by Otter
I think this is far too vague of an article... how far should the lines be apart? Where can I get a beeper? How do I determine the levels? This is a great idea, that I would really like to try, but I still have no idea how to apply it.

get Kazaa or Kazaa Lite

go to audio and type in "beep test"

get the one that goes for 22 minutes and 19 seconds

burn it to cd

put 2 lines 20metres apart, hit play and start running

DONT CHEAT! u run to the line...wait for the beep...run to the next line...wait for the beep again...NEVER head off b4 the beep!!!! first few levels will be an absolute cakewalk, but depending on how fit you are, after about level 9 or 10 you will most likely start to really feel it...

[joshdickinson]

Cardio-Vascular training is one thing, but EFFECTIVE Cardio-Vascular training is a completely different story. If you only have 20 mins to spare and you want a workout that will not only burn fat but also increase your overall fitness (which will help you lift MORE weight) and be a real mental challenge as well, the beep test is a great training tool.

You can download a free copy from my site. Go to www.physique-essentials.com, go into the free site and click free stuff.

Set your distance between shuttles (20m), hit play on your CD player and you are off!

I used the beep test last year with my contest prep (that and standard high intensity cardio) and I have never looked better

regards

Josh