2 minute fitness test.mp4

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Play, download and edit the free video 2 minute fitness test.mp4.

Summary:  You'll go between two points as fast as you can for two minutes and count how many lengths you did.  

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1. Set up markers for Shuttle Runs... 15-25m apart.  You can use lines on a football pitch, etc. poles, trees, anything fixed.  If nothing handy you can measure out the distance and placing objects - make sure the distance is the exact same each time.  Make sure the objects aren't too light so that they can be pushed or blown away too easily.

2. Warm up 5 minutes - do the same warm up each time.  

3. Heart Rate Monitor on.
Have it on tight.  Set it going (any 'activity' will do) and leave it recording for 10 minutes afterwards and save the session.  (It will be obvious when the shuttle runs start).  
If the monitor slips during the test, ignore it and just keep running on... counting the max number of runs you can do in 2 minutes is more important.

You will need to touch the ground at or beyond the object each time you turn. This is important (even if it is difficult).  

4. Before you start, check the timer/alarm  will be loud enough for you to hear as you are running.  Set timer on to 2:10 "two minutes and ten seconds".  You can leave the phone/timer at your starting position.  

5. When ready press 'go' and start running at the 2:00 point.  
You need to keep on going for the full two minutes... you need to really push yourself.  
Don't forget to COUNT!  You might end up on say "9 and a ½".  Do WRITE it down somewhere before you forget.  But capturing it all on video will help.

Lastly, 28 days is a really short time to show increases in your fitness levels... so you will. need to push yourselves and train hard.  If you do you'll reap huge rewards!  Wishing you the joys of training and the very best of luck!Dr Louis

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