Nhamba yeAerobic Fitness uye Maximum Oxygen Uptake
VO2 max, kana kuti yakakura oksijeni uptake, inowanzoenzaniswa nekubatana nekutsungirira kwevamwe vatambi vanoshandisa kugona kufanana kwavo kwakakwana. VO2 max ndiyo chiyero chehuwandu hwemhepo yakakosha iyo munhu angashandisa panguva yakaoma, kana kuti kuraira kwakanyanya. Inoyerwa se milliliters ye okisijeni inoshandiswa muminiti imwechete kilogiramu yehutatu hwemviri (ml / kg / min).
Icho chinhu chimwe chinogona kubatsira kubvisa mukana wemutambi kuti aite zvekudzidzira zvakasimba.
Mutambi wemu VO2 max chikoro chinowanzotorwa kuburikidza nemishonga yemapiristologist seimwe yezviratidzo zvakanakisisa zvemutambo wemapfungwa yemwoyo uye kushivirira kwekubata. Nechepfungwa, iyo yakanyanya kukisijeni yaunogona kushandisa munguva yepamusoro-soro, izvo zvinowedzera adenosine triphosphate (ATP) simba raunogona kubudisa mumasero ako. Izvi zvinowanzoitika kune vakomana vatsva vanotsungirira, avo vanowanzove vakakwirira zvikuru VO2 mavhareji.
VO2 max haifaniri kunge yakavhiringidzika nechetate chikumbaridzo (LT) kana anaerobic chikumbaridzo (AT) , iyo inotaura nezvechikonzero panguva yakareba, iyo yose yekuvhima iyo inonzi lactate inowedzera mumisungo munguva yekurovedza muviri. Nekudzidziswa kwakakodzera, vatambi vanowanzokwanise kuwedzera maAV uye kushandiswa kwenguva yakareba pane zvakanyanya.
VO2 max inoparadzaniswa neVO2 nheyo yekuti panguva ye VO2 peak test iyo nyaya inopa simba rakawanda asi hairi kuzadzisa zvinodiwa zve VO2 max test.
Nzira yekuti VO2 Max Inoderedzwa sei
Chiyero chakarurama che VO2 max chinowanikwa mumutambo webasa remitambo. Zvose zvinoshandiswa zvinoshandiswa pamutambo kana bhasikoro pasi peprotocol yakasimba. Izvo zvirevo zvinosanganisira kuwedzera kwekukurumidza nekukurumidza kwekudzidzira uye kuunganidzwa uye kuenzanisa kwekutakura kwehuwandu uye okisijeni yemhepo yakanyoroveswa uye yakanyarara.
Izvi zvinotarisa kuti oksijeni mutambi wacho ari kushandisa sei.
Mutambo wemhepo inoshandiswa mumitambo inowedzera muukama huri pakati nepakati pemashandiro ekurovedza-kusvikira pane imwe nzvimbo. Pane imwe nzvimbo iyo oxygen yekushandisa plateaus kunyange kana kuwedzera kwekushanda kuchiwedzera. Iri tepa rinoratidza VO2 max. Ndiyo inorwadza mu VO2 mairi kuongorora apo mutambi wacho anobva pane aerobic metabolism kusvika anaerobic metabolism . Kubva ipapo, hazvisi nguva refu musikana kuneta kunokonzera mutambi kuti amire kushandiswa.
Muedzo unowanzoita maminitsi gumi nemaminitsi gumi nemashanu uye unoda mutambi kuti agare akasununguka uye anokurudzirwa kutsungirira kurwadziwa kwenguva yakakwana kuti awane VO2 yake chaiyo.
VO2 max inogona kufungidzirwa kuburikidza nemhando dzakasiyana-siyana dzemitemo, kusanganisira muBruce treadmill test . Zvisinei, hapana chimwe chezvizvi chakarurama sekuedzwa kwakananga.
Ungakwanisa Kuvandudza VO2 yako Max?
Kutsvakurudza kunoratidza kuti kunyange VO2 max ine ruzivo rwemazwi, inogona kuwedzerwa kuburikidza nekudzidziswa. Nzira mbiri dzekuwedzera VO2 max dzinosanganisira kuwedzera mune zvose kudzidzira inzwi nekukura.
Kutsvakurudza kunoratidzawo kuti iwe hauna kukwana zvakakwana, iwe unowedzera kuwedzera VO2 yako kuburikidza nekudzidzisa. Zvechokwadi, vashandi vekudzidzira vanove vakakwanisa kuwedzera VO2 max ne20 muzana kuburikidza nekudzidziswa kwakakodzera.
Vatambi vakakodzera vane nguva yakaoma kuwedzera VO2 yavo, zvichida nokuti ivo vatova pedyo nevanokwanisa mazita avo.
Kunze kwezvisikwa zvemajini, zvimwe zvitatu zvinokonzerwa ne VO2 max:
- Zera: Kunyange zvazvo yakasiyana zvikuru nemapurogiramu evanhu uye mazano, kazhinji, VO2 max ndiyo yakakwirira pane makore makumi maviri uye inoderedza anenge 30 muzana nezera remakore 65.
- Gender : Vatambi vechikadzi vakawanda vakadzika nepamusoro VO2 mafungiro akawanda kupfuura varume vakawanda. Asi nekuda kwekusiyana kwekukura kwemuviri nekugadzirisa, ropa rezwi, uye hemoglobin zvakagadzirwa, mukadzikadzi VO2 max inowanzoita 20 muzana pasi pane VO2 max.
- Kureba : Nokuti pane mhepo shomanana yakakwirira kumusoro, mutambi anowanzova ne5 muzana inoderera mu VO2 mazho emagumisiro ega ega imwe neimwe yakaita mamita mashanu kubva muhupamhi.
Highs and Lows
VO2 migumisiro yakawanda inowanzosiyana. Nhamba yega yega sedentary munhu ari pedyo ne 35 ml / kg / min. Vatambi vechiElite kutsungirira vanowanzosvika 70 ml / kg / min.
Imwe yepamusoro yepamusoro ye VO2 max results (90 ml / kg / min) yaiva yepambuka-nyika skier. Cyclist Lance Armstrong's VO2 max yakashumwa pa 85 ml / kg / min munguva yepamusoro yehutano hwake.
Inonyanya VO2 Max Inofanirwa Nayo Athletic Performance?
Vatambi vemauto vakawanda vachave ne VO2 mavhareji akawanda kupfuura 60ml / kg / min, nhamba iyi chete haisi chivimbiso chekushanda kwakanaka. Ipamusoro yeVO2 max inogona kuratidza kukwanisa kwemutambi wekutenderera kukuru kwekubata, asi zvimwe zvakawanda zvinogona kugadzirisa uyo anokunda rimwe rudzi.
Zvimwe zvezvikonzero izvi zvekubudirira kwemitambo zvinosanganisira kudzidzira unyanzvi , kugadzirisa mupfungwa, kugadzirisa chidziro chokudzidzira, kuzorora nekudzoka , nekudya .
Mitemo ye VO2 Max
| VO2 Max Maitiro evanhu akaenzaniswa mu ml / kg / min | ||||||
| Age | Haina Urombo | Varombo | Zvakanaka | Kugona | Zvakanaka | Superior |
| 13-19 | <35.0 | 35.0-38.3 | 38.4-45.1 | 45.2-50.9 | 51.0-55.9 | > 55.9 |
| 20-29 | <33.0 | 33.0-36.4 | 36.5-42.4 | 42.5-46.4 | 46.5-52.4 | > 52.4 |
| 30-39 | <31.5 | 31.5-35.4 | 35.5-40.9 | 41.0-44.9 | 45.0-49.4 | > 49.4 |
| 40-49 | <30.2 | 30.2-33.5 | 33.6-38.9 | 39.0-43.7 | 43.8-48.0 | > 48.0 |
| 50-59 | <26.1 | 26.1-30.9 | 31.0-35.7 | 35.8-40.9 | 41.0-45.3 | > 45.3 |
| 60+ | <20.5 | 20.5-26.0 | 26.1-32.2 | 32.3-36.4 | 36.5-44.2 | > 44.2 |
| VO2 Max Maitiro Evakadzi Sekuenzaniswa mu ml / kg / min | ||||||
| Age | Haina Urombo | Varombo | Zvakanaka | Kugona | Zvakanaka | Superior |
| 13-19 | <25.0 | 25.0-30.9 | 31.0-34.9 | 35.0-38.9 | 39.0-41.9 | > 41.9 |
| 20-29 | <23.6 | 23.6-28.9 | 29.0-32.9 | 33.0-36.9 | 37.0-41.0 | > 41.0 |
| 30-39 | <22.8 | 22.8-26.9 | 27.0-31.4 | 31.5-35.6 | 35.7-40.0 | > 40.0 |
| 40-49 | <21.0 | 21.0-24.4 | 24.5-28.9 | 29.0-32.8 | 32.9-36.9 | > 36.9 |
| 50-59 | <20.2 | 20.2-22.7 | 22.8-26.9 | 27.0-31.4 | 31.5-35.7 | > 35.7 |
| 60+ | <17.5 | 17.5-20.1 | 20.2-24.4 | 24.5-30.2 | 30.3-31.4 | > 31.4 |
> Kwakabva:
> Kenney WL, Wilmore JH, Costill DL. Physiology yeMitambo uye Kuyevedza . Champaign: Human Kinetics; 2012.