Edza izvi kuedza muviri wakakwana kuti uone kufanana kwako kweaerobic
Maminitsi gumi nemaviri ekupindira muviri wakagadzirwa naDkt. Ken Cooper muna 1968 senzira iri nyore yekuyera kushaya muviri kwakanaka uye inopa kuongororwa kweVO2 max yevasungwa. Iko Cooper Test, sezvainozivikanwawo, ichiri kushandiswa nhasi semuedzo webasa rekugadzirisa utano hweaerobic.
Dr. Cooper akawana kuti pane kuwirirana kwakanyanya pakati pechigarire mumwe munhu anogona kumhanya (kana kufamba) mumaminitsi gumi nemaviri uye VO2 yavo inokosha, iyo inoyera kukosha kwokuti mumwe munhu angashandisa sei oxygen paanenge achishandisa.
Iyi miedzo ichiri chimwe chezviyero zvakakosha zvehutano zvinoshandiswa nemauto, pamwe chete nevadzidzisi vakawanda nevadzidzisi kuti vasarudze mafungiro ehutano uye mafambiro ekufamba kwenguva kwenguva. Uyu muedzo wakajeka unobvumirawo kuti uenzanise nekutsungirira kwepfungwa dzako nevamwe vezera rako uye zvepabonde.
Chii Chinonzi Cardiovascular Endurance?
Mumitambo, kutsungirira kwemwoyo kunoreva kukwanisa komutambo kurambira kwenguva refu kwenguva refu, maawa, kana kunyange mazuva. Kuedza kutsungirira inzira yekuyera kukwanisa kwemutambi wenharaunda uye kuporesa chirongwa pakupa oksijeni kumisungo inoshandiswa uye kutsigirwa kwakachengetedza muviri.
Apo patinotaura nezvekutsungirira, tinowanzoreva kubvumira kunobatsira. Basa reAerobic rinoda okisijeni kuti ibatsire kupa simba rinodiwa pakuita zvekuita. Chinangwa chekutsungirira kurovedza, ikozvino, kukudziridza nekuvandudza zvirongwa zvemuviri izvo zvinogadzira uye zvinopa simba rinodiwa kuti zviite zvinodiwa zvekuita kwenguva refu.
Nzira Yokuita Nayo Kuteerera Kaminitsi 12
The Cooper 12 Minute run test inoda kuti munhu ari kuedzwa kuti amhanye kana kufamba-famba sezvaanogona mumaminitsi gumi nemaviri. Chinangwa chekuedza ndechokuyera kureba kwemafuro akavharwa nemunhu panguva yemaminitsi gumi nemaviri uye inowanzoitwa nenzira inofambisa nekuisa maonde pamakwikwi akasiyana-siyana kuti zvive nyore kuenzanisa kure.
Chikamu chechigadziro chinotarisirwa kuve nechokwadi chokuti munhu anomhanya kwenguva yakakwana.
- Kudzivirirwa Pakutanga . Iyi ihwo hutano hwekushaya muviri uye hunokurudzirwa kuti uve nechibvumirano chechiremba wako usati waita ichi chiedzo iwe pachako.
- Zvishandiso . Iwe uchada timer kuti uzive kana maminitsi gumi nemaviri apera.
- Nzvimbo . Uyu muedzo wakagadzirirwa kuti uitwe pamugwagwa une kure zvakanzwisiswa kure. Iwe unokwanisa kuita chiyero pane treadmill, asi iva nechokwadi chekusimudza kutenderera kune imwe yero kuenzanisa kunze kunoshanda.
- Kusuruvara . Ita maminitsi gumi kusvika gumi nemashanu ekudziya usati wapedza kuongorora muviri.
- Mhanya kana kufamba . Paunenge uchidziya, enda. Mhanya kana kufamba uchienda kune iwe unokwanisa mumaminitsi gumi nemaviri.
- Nyora Zvaunofambisa . Nyora nhamba yakazara yemakiromita kana makiromita wawakafamba mumaminitsi gumi nemaviri.
Verengai Mhinduro Yako 12 Minute Runza Mhinduro
Nzira iri nyore yekuwana mhinduro dzako (yako VO2 max score) uye kuzvienzanidza nevamwe vezera rako uye zvepabonde iri neIndaneti 12 Minute Test Results Calculator .
Tora Zvaunofungidzirwa VO2 Max
Kuti uverenge kuti inofungidzirwa yei VO2 Mazamu makuru (mum ml / kg / min) anoshandisa imwe yemazita aya:
- Miles : VO2max = (35.97 x maira) - 11.29.
- MuKilometer : VO2max = (22.351 x makiromita) - 11.288
Enzanisa Navo 12 miniti Run Run Fitness Test Results
Mushure mekunge mazadza chiyero chako, unogona kuenzanisa zviwanikwa zvako kumitemo nekukurudzira kwezera rako uye zvepabonde netafura inotevera.
Kunobva:
Cooper, KH (1968), "Nzira yekuongorora kuwanda kweokisijeni," Journal of the American Medical Association, 203: 201-204.
12 Minute Run Fitness Test Results
| Age | Zvakanaka | Pamusoro Pakati | Avhareji | Pasi pezvinotarisirwa | Varombo |
| Mukadzi 20-29 | > 2800m | 2400-2800m | 2200-2399m | 1600-2199m | <1600m |
| Vakadzi 20-29 | > 2700m | 2200-2700m | 1800-2199m | 1500-1799m | <1500m |
| Varume 30-39 | > 2700m | 2300-2700m | 1900-2299m | 1500-1999m | <1500m |
| Vakadzi 30-39 | > 2500m | 2000-2500m | 1700-1999m | 1400-1699m | <1400m |
| Varume 40-49 | > 2500m | 2100-2500m | 1700-2099m | 1400-1699m | <1400m |
| Vakadzi 40-49 | > 2300m | 1900-2300m | 1500-1899m | 1200-1499m | <1200m |
| Varume 50 | > 2400m | 2000-2400m | 1600-1999m | 1300-1599m | <1300m |
| Vakadzi 50 | > 2200m | 1700-2200m | 1400-1699m | 1100-1399m | <1100m |