Ukulinganisa kwe-Aerobic Fitness ne-Maximal Optgen Uptake
I-VO2 max, noma ukuphakama okukhulu kwe-oksijeni, isilinganiso esivamile esixhumene nokukhuthazela kwe-aerobic ukuthi abadlali abaningi basebenzise ukunquma impilo yabo yonke. I-VO2 max isilinganiso semali esiphezulu yoksijini umuntu angasebenzisa ngesikhathi sokuzivocavoca okukhulu, noma okuphezulu. Ilinganiselwa njenge-milliliters of oxygen esetshenziswa ngomzuzu owodwa kilogram yesisindo somzimba (ml / kg / min).
Kuyinto eyodwa engasiza ekunqumeni ikhono lomdlali ukuthi enze umsebenzi oqhubekayo.
Umqeqeshi we-VO2 max wezemidlalo ngokuvamile ubhekwa njengama-physiologists wokuzivocavoca njengenye yezinkomba ezinhle kakhulu zokuqina komzimba we-athlete nokukhuthazela kwe-aerobic. Ngokweqile, oksijini okungaphezulu ongayisebenzisa ngesikhathi sokuzivocavoca okusezingeni eliphezulu, amandla e-adenosine triphosphate (ATP) ongayenza kuma amaseli akho. Lokhu kuvame ukubhekana nabadlali be-elite ukukhuthazela, abavame ukuphakama kakhulu kwe-VO2 max.
I-VO2 max akufanele ididaniswe nesibalo se-lactate (LT) noma i-anaerobic threshold (AT) , ekhomba iphuzu ngesikhathi sokuphelela, ukuphuma okuphelele lapho i-lactate eyakha khona emisipha ngesikhathi sokuzivocavoca. Ngokuqeqeshwa okufanele, abagijimi bavame ukukhulisa i-AT yabo ngokujulile futhi basebenzise isikhathi eside kakhulu.
I-VO2 max ihluke ukusuka ku-VO2 ukuphakama kokuthi ngesikhathi sokuhlolwa kwe-VO2 le ndaba inikeza umzamo omkhulu kodwa awufezi izinyathelo zokuhlolwa kwe-VO2 max.
Indlela VO2 Max Isilinganiselwa ngayo
Ukulinganisa okulinganisako kwe-VO2 max kwenziwa ekhibhodi yokusebenza kwezemidlalo. Umzamo owenziwe konke owenziwe ku- treadmill noma ngebhayisikili ngaphansi kweprotocol eqinile. Lezi zivumelwano zibandakanya ukunyuka okuqondile kwijubane nokuqina komsebenzi nokuqoqwa nokulinganisa kokuhlushwa kwevolumu kanye ne-oxygen ye-air inhaled and exhaled.
Lokhu kunquma ukuthi i-oksijeni umdlali osebenzisa kangakanani.
Ukusetshenziswa kommoya we-oksijeni kuphakama ebuhlotsheni obuhambisana nokuzivocavoca-kuze kube sezingeni. Kukhona iphuzu elithile lapho i-oxygen ukusetshenziswa plateaus khona ngisho noma ukuqina komzimba kukhula. Le plateau ibonisa i-VO2 max. Iphuzu elibuhlungu ekuvivinyweni kwe-VO2 max lapho umgijimi ehamba khona kusuka ku- aerobic metabolism kuya ekusetshenzisweni kwe- anaerobic metabolism . Ukusuka lapho, akude nje ukukhathala kwemisipha kubambe iqhaza kumdlali.
Ukuhlolwa ngokuvamile kuthatha imizuzu engama-10 kuya kwangu-15 futhi kudinga ukuthi umgijimi aphumule ngokuphelele futhi ashukunyiswe ukukhuthazelela ubuhlungu obude ngokwanele ukuthola i-VO2 max yeqiniso.
I-VO2 max ingacatshangwa ngezinqubo ezihlukahlukene, kuhlanganise nokuhlolwa kwe- Bruce treadmill . Kodwa-ke, ayikho enye yalezi ezinembile njengokuhlolwa okuqondile.
Ungayithuthukisa yini i-VO2 Max yakho?
Ucwaningo lubonisa ukuthi nakuba i-VO2 max inezinto ezakhiwe ngokofuzo, ingabuye yanda ngokuqeqeshwa. Izindlela ezimbili zokwandisa i-VO2 max zifaka ukunyuka kokubili ivolumu yokuqeqeshwa nokuqina.
Ukucwaninga kubonisa nokuthi awukho kangako, uma usanda ukwandisa i-VO2 max ngokuqeqeshwa. Eqinisweni, abaqeqeshi bekhanda baye bakwazi ukwandisa i-VO2 max ngamaphesenti angu-20 ngokuqeqeshwa okufanele.
Abagijimi abafanelekayo banenkinga ekhulayo yokwandisa i-VO2 max, cishe ngenxa yokuthi kakade iseduze kakhulu nekhono labo lofuzo.
Ngaphandle kwezici zofuzo, ezinye izingxenye ezintathu zinethonya elikhulu ku-VO2 max:
- Ubudala: Nakuba kuhluka kakhulu ngezinhlelo zomuntu ngamunye nokuqeqesha, ngokuvamile, i-VO2 max iyona ephakeme kakhulu eneminyaka engu-20 futhi iyanciphisa cishe amaphesenti angu-30 eneminyaka engu-65.
- Ubulili : Abaningi abagijimi besifazane abaphezulu banamanani aphezulu e-VO2 kunamadoda amaningi. Kodwa ngenxa yokungafani komzimba nomzimba, ivolumu yegazi, nokuqukethwe kwe-hemoglobin, i-VO2 max yowesifazane iningi cishe ngamaphesenti angu-20 ephansi kune-VO2 max.
- Ukuphakama : Ngenxa yokuthi kune-oksijeni encane ephakeme, umgijimi uzoba nesilinganiso se-5% emiphumeleni ye-VO2 max ngayinye yezinyawo ezingu-5 000 ezitholakala endaweni ephakeme.
Ukuphakama nokuHlala
Imiphumela ye-VO2 max ihlukahluka kakhulu. Isilinganiso somuntu ohlala ngasese siseduze no 35 ml / kg / min. Abadlali be-Elite ukukhuthazela ngokuvamile bavame ukulinganisa 70 ml / kg / min.
Omunye wemiphumela ephezulu eqoshiwe ye-VO2 (90 ml / kg / iminithi) yilezi ze-skier ezingenqamula ezweni. I-VO2 max ye-Cyclist uLance Armstrong ibike ngo-85 ml / kg / min ngesikhathi sokuphakama kwayo.
Ingabe i-High VO2 Max isho ukusebenza okuhle kwezemidlalo?
Abagijimi abaningi abakhulu bayoba ne-VO2 max value ngaphezu kwe-60ml / kg / min, le nombolo kuphela ayiyona isiqinisekiso sokusebenza okuhle. I-VO2 max ephakeme ingase ikhombise ikhono lomgijimi lokukhuthazela okukhulu kwe-aerobic, kodwa ezinye izici eziningi zinganquma umqoqo womncintiswano othile.
Ezinye zalezi zici zokuphumelela kwezemidlalo zihlanganisa ukuqeqeshwa kwamakhono , ukulungiswa kwengqondo, ukuqeqeshwa kombono we-lactate, ukuphumula nokuphumula , nokudla okunomsoco .
Amanani we-VO2 Max
| I-VO2 Ama-Max Amashadi Amadoda Alinganiselwe ku-ml / kg / iminithi | ||||||
| Ubudala | Okubi kakhulu | Kubi | Okulungile | Kuhle | Kuhle kakhulu | Okuphakeme |
| 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 |
| I-VO2 Ama-Max Amanqamu Abesifazane njengoba Kulinganiswa ngo-ml / kg / min | ||||||
| Ubudala | Okubi kakhulu | Kubi | Okulungile | Kuhle | Kuhle kakhulu | Okuphakeme |
| 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 |
> Umthombo:
> UKenney WL, uWilmore JH, uCostill DL. I-Physiology yezemidlalo nokuzivocavoca . I-Champaign: i-Human Kinetics; 2012.