Isibali se-Beep Test

Linganisa i-VO₂ max kusuka ku-shuttle run

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izinga eliphezulu oliqedile ku-beep test yamamitha angu-20, isb. 9

Isibali se-Beep Test

I-beep test, noma i-multi-stage fitness test, iyi-shuttle run ejwayelekile yamamitha angu-20 esetshenziswa ezikoleni, emasosheni nakwemidlalo yamaqembu ukukala amandla e-aerobic. Faka izinga ofike kulo bese lesi sibali silinganisela i-VO₂ max yakho futhi sinikeze isilinganiso sokuqina komzimba wakho ngokumelene nezilinganiso ezijwayelekile zabantu abadala. Sisebenzise ukuhlola ukukhuthazela, ukulandelela inqubekelaphambili, nokubeka umgomo wezinga lakho elilandelayo.

I-beep test (i-multi-stage shuttle run yamamitha angu-20) ikhulisa isivinini sokugijima njalo emzuzwini ngamunye kuze kube yilapho ungasakwazi ukulingana neqondo. Kusuka ezingeni ofike kulo, leli thuluzi lilinganisela isivinini sokugijima (8 + 0.5 × (izinga − 1) km/h) futhi libikezela i-VO₂ max ngefomula ka-Léger yabantu abadala (5.857 × isivinini − 19.458). Njengesiqondiso esivamile sabantu abadala, i-VO₂ max engaphansi kuka-25 imbi, cishe u-35–43 umaphakathi, futhi ngaphezu kuka-52 kuhle kakhulu — izindinganiso zishintsha kakhulu ngeminyaka nobulili, ngakho-ke landelela isimo sakho.

Indlela yokusebenzisa le khalikhuletha ye-beep test

Faka izinga olifinyelele ekugijimeni kokuya nokubuya kwamamitha angu-20 okwezigaba eziningi — i-beep test — bese uthepha okuthi bala. Ubona ngokushesha isivinini sokugijima saleyo zinga, i-VO2 max elinganiselwe ngo-ml/kg/min kanye nesilinganiso sokuqina komzimba kusukela kokubuthaka kuya kokuhle kakhulu, ngaphandle kokubhalisa. Uma ungaqiniseki phakathi kwezinga nohambo, sebenzisa izinga lokugcina olaqeda ngokuphelele.

Indlela yokufunda umphumela wakho

Isivinini sezinga L singu-8 + 0.5 × (L − 1) km/h: izinga loku-1 liqala ku-8 km/h futhi izinga ngalinye lishesha ngo-0.5 km/h. Leso sivinini singena kunhlelo ye-Léger ukulinganisa i-VO2 max, ngamabhande athi: ngaphansi kuka-25 kubuthaka, 25–34 ngaphansi kwesilinganiso, 35–42 isilinganiso, 43–51 kuhle, no-52 nangaphezulu kuhle kakhulu. I-VO2 max ephakeme isho ukuthi umzimba wakho ungathutha usebenzise umoya-mpilo omningi ngomzuzu.

Isayensi engemuva kwezinombolo

Ukuhlolwa kwamamitha angu-20 kwashicilelwa nguLéger nozakwabo njengesilinganiso senkundla esisebenzayo samandla aphezulu e-aerobic: imisindo ye-beep eqoshiwe ibeka isivinini esikhula umzuzu ngamunye, futhi isivinini sokugcina osigcinayo sibikezela i-VO2 max. Le khalikhuletha isebenzisa unhlelo lwabantu abadala i-VO2 max = 5.857 × isivinini − 19.458. I-VO2 max ingesinye sezibonakaliso eziqine kakhulu zokukhuthazela nempilo yesikhathi eside.

Imikhawulo namathiphu asebenzayo

Isilinganiso senkundla asiyona into yaselabhorethri: indlela yokujika, ukubambelela kwaphansi, ukwabiwa kwesivinini, ugqozi neminyaka kuyawushintsha umphumela, futhi ifomula yabantu abadala ayinembile kangako ezinganeni. Fudumala kahle, gijima uze ukhathale ngempela bese uphinda ukuhlola ezimeni ezifanayo. Qhathanisa nekhalikhuletha ye-VO2 Max ye-CaloNote, hlela ukuzilolonga nge-Running Pace ne-Heart Rate Zone, futhi ubhale amaseshini ku-app ye-CaloNote.

Imibuzo Evame Ukubuzwa

What is the beep test?
The beep test, or 20 m multi-stage shuttle run, measures aerobic fitness. You run between two lines 20 metres apart in time with audio beeps that speed up each level. The level you reach estimates your VO2 max and overall endurance.
How is VO2 max estimated from the beep test?
The calculator uses the level and shuttle you reached to estimate VO2 max in mL/kg/min from validated shuttle-run equations. Enter your final level (and shuttle if known) and it returns your VO2 max plus a fitness rating for your age and sex.
What is a good beep test score?
Scores vary by age and sex, but recreationally fit adults often reach around level 7-10, while well-trained athletes exceed level 12-13. A higher level means greater aerobic capacity. Compare your result against age- and sex-matched norms rather than a single fixed target.

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