Cooper Test: A 12-Minute Akuyendera Kuwunika Aerobic Fitness

Yesani kuyeso kosavuta kwa thupi kuti muyese matenda anu aerobic

Dokotala wa Dr. Ken Cooper, mu 1968, adayesedwa kuti ayambe kuyesedwa bwino. The Cooper Test, monga ikudziwikiranso, ikugwiritsidwanso ntchito lero ngati kuyesa kumunda kuti atsimikizire kukhala ndi thupi labwino.

Dr Cooper anapeza kuti pali kusiyana kwakukulu pakati pa mtunda wina yemwe angathamange (kapena kuyenda) mu maminiti 12 ndi VO2 yawo mtengo, yomwe imayeza momwe munthu angagwiritsire ntchito mpweya pamene akugwiritsa ntchito.

Chiyesochi ndi chimodzi mwa mayesero olimbitsa thupi omwe amagwiritsidwa ntchito ndi ankhondo, komanso makosi ambiri ndi ophunzitsira kuti azindikire thupi labwino komanso kukhala ndi thupi labwino pa nthawi. Mayeso ophwekawa amakulolani kuti muyerekezere kupirira kwanu ndi ena a msinkhu wanu ndi chiwerewere.

Kodi Mtima Wopirira Ndi Chiyani?

M'maseŵera, kupirira kwa mtima kumatanthauza mpikisano wothamanga kuti azikhala ndi zolimbitsa thupi kwa nthawi yochepa, maola, kapena masiku. Kuyesedwa ndi njira yowunikira kayendetsedwe ka kayendetsedwe kabwino ka wothamanga ndi njira ya kupuma poika mpweya wabwino ku minofu yothandizira ndikuthandizira machitidwe olimbitsa thupi.

Tikamalankhula za kupirira, nthawi zambiri timatchula kupirira kwakukulu. Zochita zolimbitsa thupi zimafuna oksijeni kuti zithandize kupezeka mphamvu zowonetsera masewera olimbitsa thupi. Cholinga cha kupirira kuphunzitsa, ndikokulitsa ndi kukonzanso machitidwe a thupi omwe amapereka ndi kupereka mphamvu zofunikira kuti akwaniritse zofuna za ntchito yaitali.

Mmene Mungayankhire Mayeso 12 Otsogolera

The Cooper 12 minutes test test amayesa kuti munthu ayesedwe kuti ayende kapena kuyenda momwe angathere mu nthawi ya miniti 12. Cholinga cha mayesero ndicho kuyesa kutalika kwa mtunda womwe umatengedwa ndi munthu pa nthawi ya maminiti khumi ndi awiri ndipo nthawi zambiri umayendetsedwa bwino poika ma cones pamtunda wosiyanasiyana kuti athe kutalika mtunda.

Sitimayi imayenera kuonetsetsa kuti munthuyo akuthamanga nthawi yoyenera.

• Chitetezo Choyamba . Izi ndizovuta zowononga thupi ndipo zimalimbikitsidwa kuti mukhale ndi chilolezo cha dokotala wanu musanachite mayeso anu nokha.
• Zida . Mufuna nthawi yoti mudziwe nthawi yomwe maminiti 12 apita.
• Malo . Mayesowa adakonzedwa kuti azichitika pawongolera ndi kutalika kwake. Mukhoza kuyesa pamtunda, koma onetsetsani kuti mukukwera kutsogolo kuti muyese kuthamanga kunja.
• Kutentha . Pangani mphindi 10 mpaka 15 kutentha musanayambe kuyeretsa thupi.
• Thamangani kapena Yendani . Pamene mutentha, pitani. Thamangani kapena muyende momwe mungathere maminiti 12.
• Lembani Pakati Panu . Lembani chiwerengero cha mailosi kapena makilomita omwe munayenda mu maminiti 12.

Yerengani Zotsatira Zanu Zoyesa Kuthamanga

Njira yosavuta yopezeramo zotsatira zanu (mavoti anu a VO2 max) ndi kudziyerekeza nokha ndi ena a msinkhu wanu ndipo gayili ndi Mndandanda wa Zotsatira za Maminitsi 12 a Online Online .

Yerengani Zomwe Mukuyesa VO2 Max

Kuti muwerenge zotsatira zanu za VO2 Max (mu ml / kg / min) gwiritsani ntchito njira izi:

• Miles : VO2max = (35.97 x miles) - 11.29.
• Mu Makilomita : VO2max = (22.351 x kilomita) - 11.288

Yerekezerani Zotsatira Zanu Zoyesera za Kugonjetsa Kwabwino

Mukamaliza mayesero anu, mukhoza kuyerekeza zotsatira zanu ndi zikhalidwe ndi ndondomeko za msinkhu wanu ndi chiwerewere ndi tebulo lotsatira.

_Chitsime:

Cooper, KH (1968), "Njira yothetsera okwera oksijeni," Journal of the American Medical Association, 203: 201-204.

Zotsatira Zoyesedwa Zomwe Zilimbidwa