Shuttle runs and beep tests are methods used by athletic coaches and police forces to measure and ensure the fitness of their members and recruits.
A shuttle run is performed by running back and forth along a predetermined length, called a shuttle, which is typically 15 meters (UK) or 20 meters (US) long. The beginning of a shuttle is indicated by an audible beep, hence the term "beep test." The goal is to travel the entire shuttle length at a speed that enables the runner to reach the other end just prior to the beep signaling the start of the run in the opposite direction.
The entire exercise is divided into stages or levels, each composed of 7 or 8 shuttles. In each succeeding stage, the runner runs a bit faster than the previous stage. Standard shuttle run or beep test tables found on the internet are usually calibrated for people already at a certain level of fitness, such as those joining the police force or a football team.
Here are some of the benefits of shuttle runs and beep tests:
• They are a reliable way to measure aerobic fitness.
• They can be used to assess progress over time.
• They are relatively easy to administer and score.
• They can be used to motivate and challenge participants.
If you are interested in improving your fitness, shuttle runs, and beep tests are a great way to do it. However, it is important to start slowly and gradually increase the intensity of your training.

The Shuttle Run inspired cardiovascular training App:
This to-and-fro running app was designed not for athletes and coaches or for members of police forces and their recruits but for ordinary everyday folk who want to steadily increase their fitness but have no practical means to do so. No access to costly treadmills, gym facilities or subscriptions, track and field areas or even uncrowded, unpolluted outdoors.
It is a minimalist fitness buff’s app requiring only a pair of running shoes, a short length of floor space to run in and a smartphone to track run data. Though sweat wiping towels, drinking water and a change of clothes after is highly recommended to have handy. A smartwatch that measures heartrate during exercise is optional but would be a great match to have along with the app. The method has been tested to raise an app user’s heartbeat to anaerobic levels on just a straight length as short as 7.6 meters indoors.

BobbyG I.T. Agency

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