Beep/Bleep Test - Multistage Fitness Test

Beep Test is a test that is performed to test the fitness level of any individual. The test is performed to strengthen your stamina and endurance. It is also known as bleep test, multi stage fitness test or 20 m shuttle run test. It is used to measure the maximum VO2.

Beep Test is usually performed by athletes, to test their level of maximum oxygen intake.

Equipments needed :
Markers
A pre-recorded audio tape, CD or laptop” plays “bleep” sounds.

How to Perform the Test ?

• Place markers 20 meters apart.
• The individual has to run between two markers which is of 20 m apart.
• Start the audio tape or CD while you start running.
• Before you hear the beep sound, run to the opposite marker.
• If you reach the marker, wait there until you hear the beep sound.
• If you cant reach the marker before the beep hears, try to reach before you hear the third beep.
• Follow this process until you cannot reach the pace before the beep sound.
• Or continue until you reach the 21st pace.

VO2 Max Formula :

VO2Max = 3.46 x (Level + No. of Shuttles / (Level x 0.4325 + 7.0048)) + 12.2

How to Calculate VO2 Max?
A man has crossed 7 levels with 5 shuttles who has beep test score of 8. What is his vo2 Max?

= 3.46 x (7 + 5 / (7 x 0.4325 + 7.0048)) + 12.2
= 38.1444

Calculate VO2 Max Online with beep test calculator

Body Adiposity Index (BAI) - Body Fat Percentage

BODY ADIPOSITY INDEX (BAI)

    BAI is the measure of the fat in human body in consideration with the hip circumference and individual height. It is considered as a new measure of obesity.

BAI is used to find what type of weight you are.

There are generally four types of weight as :

• Under Weight
• Healthy Weight
• Over Weight
• Obese 

 

Using BAI, you can able to know your body weight type and can work for a normal weight.

BAI Calculation :

  BAI can be calculated using the formula 

  

 

   Where , 

     

       hip in cm = Circumference of the Hip in cm,

       height      = Height of the individual in meters.

Measure the circumference of the hip in centimeters using a tape.

Your BAI and Type of Weight : 

• If BAI is less than 8, you are underweight.
• If BAI is from 8 to 21, you are healthy.
• If BAI is from 21 to 26, you are overweight.
• If BAI is above 26, you are Obese.

 

 Check out your BAI and find what type of weight you are :

 

Having a adiposity index very high and too low is harmful and so check out yours and start working for a healthier weight.