Cooper Test: I-12-Minute Run Ukuhlola i-Aerobic Fitness

Zama lokhu kuhlolwa okunamandla ukukala ukufaneleka kwakho kwe-aerobic

Ukuhlolwa kokuvivinya umzimba kwemizuzu engu-12 kwakhiwa nguDkt. Ken Cooper ngo-1968 njengendlela elula yokukala ukuqina komzimba we-aerobic futhi inikeze ukulinganisa kwe- VO2 max kubasebenzi bezempi. I-Cooper Test, njengoba nayo yaziwa, isasetshenziswa namuhla njengendlela yokuhlolwa kwensimu yokunquma ukufaneleka kwe-aerobic.

UDkt. Cooper wathola ukuthi kukhona ukulingana okuphezulu phakathi kwebanga umuntu angagijima (noma ahambe) emaminithini angu-12 kanye ne-VO2 max value, okulinganisa ukusebenza kahle umuntu angasebenzisa i-oxygen ngenkathi esebenzisa.

Lokhu kuhlolwa kusengenye yezivivinyo eziyisisekelo zokuzivocavoca ezisetshenziswa yizempi, kanye nabaqeqeshi abaningi nabaqeqeshi ukunquma ukuqina komzimba kanye nokulandelela ukuqina kwesikhathi. Lokhu kuhlolwa okulula kukuvumela ukuba uqhathanise ukukhuthazela kwengqondo yakho nabanye abaneminyaka yobudala nobulili.

Kuyini Ukukhuthazela Kwezinhliziyo?

Ezemidlalo, ukukhuthazela kwenhliziyo kusho ukugijima komdlali ukuthi aqhubeke nokuzivocavoca isikhathi eside imizuzu, amahora noma ngisho nezinsuku. Ukuhlolwa kokukhuthazela kuyindlela yokuhlola ukusebenza kahle kwesistimu yokujikeleza yomgijimi kanye nesistimu yokuphefumula ekunikezeni i-oxygen emisipha yokusebenza nokusekela umsebenzi owenziwe ngokomzimba.

Lapho sikhuluma ngokukhuthazela, ngokuvamile sibhekisela ekukhuthazeleni kwe-aerobic. Ukuvivinya umzimba kwe-aerobic kudinga i-oksijeni ukusiza ukuhlinzeka amandla okudingeka ukuba usebenzise umzimba. Ngakho-ke, inhloso yokuqeqesha ukukhuthazela ukuthuthukisa nokuthuthukisa izinhlelo zomzimba ezikhiqiza nokuletha amandla okudingeka ukuhlangabezana nezidingo zomsebenzi owedlule.

Indlela Yokwenza Ukuvivinywa Kweminye Imizuzu engu-12

I Cooper 12 minute test test idinga ukuthi umuntu ahlolwe ukuba agijime noma ahambe ngangokunokwenzeka esikhathini esiyiminyaka engu-12. Inhloso yokuhlolwa ukukala ibanga elide elihlanganiswe ngumuntu phakathi nesikhathi semaminithi angu-12 futhi kuvame ukuqhutshwa ngomkhondo ngokubeka ama-cones emabangeni ahlukahlukene ukuze sikwazi ukulinganisa ibanga.

I-stopwatch iyadingeka ukuqinisekisa ukuthi umuntu ugijima isikhathi esilinganiselwe.

• Ukuphepha Okokuqala . Lokhu kuyilingo lokuvivinya umzimba futhi kunconywa ukuba ube imvume yakho kadokotela ngaphambi kokwenza lokhu kuhlolwa ngokwakho.
• Izinsiza . Uzodinga i-timer ukwazi lapho kufika amaminithi angu-12.
• Indawo . Lokhu kuhlolwa kuklanyelwe ukuqhutshwa kwithrekhi ngebanga elimakwe ngokucacile. Ungenza uvivinyo kusikripthi, kodwa qiniseka ukuthi ukhulisa ukwehlisa izinga elilodwa ukulingisa ukusebenza ngaphandle.
• Ukufudumala . Yenza iminithi emifushane engu-10 kuya ku-15 ifudumele ngaphambi kokuba wenze noma yikuphi ukuhlolwa kokuqina.
• Run noma Hamba . Uma ushisa, hamba. Gijima noma uhambe kuze kube yilapho ungakwenza emaminithini angu-12.
• Qopha ibanga lakho . Qopha inani eliphelele lamamayela noma amakhilomitha owahamba ngawo emaminithini angu-12.

Bala imiphumela yakho yokuhlolwa kwe-12 Minute Run

Indlela elula yokuthola imiphumela yakho yokuhlola (i-score yakho ye-VO2 max) futhi uziqhathanise nabanye beminyaka yakho nobulili kulesi Sikhulumi Sokuhlolwa Kwemininingwane Ye- 12 Minute .

Bala isilinganiso sakho se-VO2 Max

Ukubala imiphumela yakho elinganisiwe ye-VO2 Max (ngo-ml / kg / umzuzu) sebenzisa noma yilezi fomula:

• KuMiles: VO2max = (35.97 x miles) - 11.29.
• Emakhilomitha: VO2max = (22.351 x amakhilomitha) - 11.288

Qhathanisa Imiphumela Yakho Yokuhlolwa Yobuqotho Yemizuzu engu-12

Emva kokuhlolwa kwakho okuphelele, ungaqhathanisa imiphumela yakho ezinkambisweni nezincomo zesikhathi sakho nobulili netafula elilandelayo.

_Umthombo:

Cooper, KH (1968), "Indlela yokuhlola ukuphefumula okukhulu kwe-oxygen," Journal of the American Medical Association, 203: 201-204.

Imiphumela yokuhlolwa ye-Fitness Minute Run