| The Bleep Test | | | | upper body strength and endurance. It is used in |
| The Bleep Test, otherwise known as the Beep | | | | combination with the vo2 max test by armed |
| Test, Multi Stage Fitness Test (MSFT) or vO2 | | | | forces, emergency services and professional |
| Max test, is a great way to measure your overall | | | | athletes all over the world to improve the |
| level of cardiovascular fitness. | | | | performance of their personnel, as well as being a |
| The standard test involves running between | | | | highly effective recruiting tool. |
| points 20 meters apart, in time with pre recorded | | | | The test really gives a good cardiovascular |
| bleeps at set intervals- which get shorter and | | | | workout and you'll definitely feel the burn in your |
| shorter. | | | | arms, chest and core. The dynamic nature of the |
| The Bleep Test is used by many different | | | | pushup movement means you'll have a supreme |
| organisations to test the fitness levels of their | | | | workout. It's also a good way to train for a "do |
| personnel, ranging from the Military through to | | | | as many pressups as you can in x minutes" test, |
| professional Sports teams. Here are a few | | | | widely used by the royal marines, army, airforce |
| examples of fitness standards expected of UK | | | | and navy. |
| military forces: | | | | There are 2 main ways of performing the test, |
| -Royal Air Force Officers 9.10 | | | | and both are widely used in recruiting gym tests. |
| -Army officers 10.2 | | | | It's worth your while to practice them both so |
| -Royal Marine Officers at least 11.0 | | | | you are prepared to dominate any test that |
| To do the bleep test at home, you will need the | | | | comes your way, and also it puts different |
| following equipment: | | | | amounts of stress on your muscles, giving you a |
| -2 cones/ markers | | | | bit of a difference. |
| -A tape measure (or some other way of | | | | The first way involves starting at the top of the |
| measuring 20 meters- maybe a bike | | | | pressup position and going down and up on each |
| speedometer) | | | | beep. Beep (down), Beep (up), Beep (down) etc. |
| -A copy of the Bleep Test on Mp3 or CD | | | | Pretty simple, but listen well. |
| Bleep Test is meant to take you to the max, so | | | | The second way is more difficult and involves |
| prepare to feel the pain! To achieve best results | | | | doing a pressup (down and up) on each bleep. |
| remember to warm up effectively for 5-10 | | | | Bleep (down & up), Bleep (down & up), |
| minutes before hand, and stretch well. | | | | Bleep (down & up). Prepare to feel the burn |
| The Pressup Bleep Test <!-- ParagraphTitleEnd | | | | and get used to exhaustion! |
| --> | | | | To get a free mp3 download, follow beep test. |
| The pressup bleep test is a fantastic way to build | | | | |