Yo-Yo (Bleep) Tests

Yo-Yo Tests

The yo-yo test, also referred to as; yo-yo intermittent recovery tests, beep/bleep tests, and shuttle runs, is a test designed to examine the endurance and aerobic power of athletes in regards to running. These tests can be used by both men and women alike and are very simple to perform.

How To Set Up Yo-Yo Tests

The basics of yo-yo tests is simple. First of all, a CD (or other recording) is required for these tests, but these are readily available. The CD contains a series of beeps, and the gap between this beeps decreases as the recording goes on. The second part of the set up involves setting up two markers, 20 metres apart. The test is now set up.

The Test

The basic idea of the test is to run from one marker to the other, arriving at the same time as the beep. We then turn around and run to the other marker. This continues, from one marker to the other until the test is over. As the gap between the beeps gets shorter as we progress, the difficulty increases. If we fail to make it to the marker before the beep, we lose a life. We get two lives so when we fail to reach the marker twice the test is over. We measure our total time for our final result.

Steps To Take When We Plateau

The Plateau

When we get into our training routine we begin to see the results we want. However, there comes a point in most, if not all, of our training programmes where we hit a wall, and the results seem to disappear – the dreaded plateau.

Can we combat the plateau?

Yes! Fortunately, there are a number of ideas that can be implemented in order to battle past our plateau and to help us to continue to see the results that we want.

Combating a Plateau

Higher reps – if we have been training with 6-8 reps while lifting weights, we should try increasing this number to 10-15 reps.

Increase sets – in a similar vain to increasing the number of reps per set, we can also change our workout by increase the number of sets that we do. Instead of completing 3 sets of 8 reps, we can try increasing to 5 sets of 8 reps.

Alter the exercises – there are many different exercises that work the same muscles. Therefore, there is nothing to say that we can mix things up by doing different exercises to what we are used to. Instead of doing pull ups, change to chins ups, for example. Something as simple as a hand grip/position can make a difference!

Rest – sometimes we overwork ourselves and we just need a little rest. We should try taking a couple of days off from exercising before getting back on it!

To conclude

Most of us will reach a point in our training program where we are not seeing the desired results, we plateau. This is not something that we need to worry about and there are number of things that we can try to get through this, for example increasing the number of repetitions we do. Essentially we must change something in our workout, though, and we will get through the plateau.

High-Intensity Interval Training

HIIT Training

High-Intensity Interval Training (HIIT) is a form of exercise that mixes the intensity of a workout. A typical HIIT workout will include warming up, moderate intensity exercise, high intensity exercise and a cool down. The number of times each of these sections is performed will vary between workouts. This type of training is generally associated with cardio exercises such as cycling and running.

Benefits of HIIT Training

There are a number of benefits associated with HIIT training.

First of all, HIIT can be used to save time. As it requires short bursts of high activity, the length of the workout is cut short. This means that HIIT can be used when we are short of time to still gain great results. Essentially, we can still get the same results as a longer, moderate workout in less time.

Secondly, HIIT has been shown to help to increase our resting metabolic rate, which basically means that we will be burning more calories during rest. If we are aiming to lose the flab then HIIT is certainly a method of training that can be used.

Another benefit of HIIT appears to be the suggestion that we will not lose muscle mass from exercising. When trying to lose weight, it is suggested that standard cardio exercise can contribute to the loss of muscle mass.

HIIT is a very challenging method of exercise. This is good because it can encourage us to workout when we have challenges to test ourselves.

There are, of course, other benefits associated with HIIT training, but these are some of the main advantages.

Example Workout

Here is an example (adapted from the Men’s Health Website) of HIIT training on an exercise bike.

1)      Cycle at a low resistance, low intensity for a brief warm-up of 3 minutes

2)      At this point we need to increase to a higher intensity for 30 seconds

3)      Again, increase the intensity of the workout and aim to increase every 30 seconds until we can no longer hold the intensity level

4)      After this we should rest for 3 minutes

5)      Repeat the workout for the desired number of times (1 for beginners, 3 for advanced)