VO2 Max ndi Momwe Zimayesedwera Maseŵera

Kuyeza kwa Aerobic Fitness ndi Maximum Oxygen Uptake

Mawindo a VO2, kapena ma oxygen ambiri, amadziwika bwino omwe amawoneka ndi kupirira kwachidziŵitso komwe othamanga ambiri amagwiritsa ntchito kuti adziŵe thupi lawo lonse. VO2 max ndiyoyeso ya mpweya wokwanira umene munthu angagwiritse ntchito panthawi yovuta, kapena yopambana. Amayesedwa ngati milliliters ya oxygen mumphindi umodzi pa kilogalamu ya thupi (ml / kg / min).

Ndi chinthu chimodzi chomwe chingathandize kudziwa kuti wothamanga angathe kuchita masewero olimbitsa thupi.

Mpikisano wothamanga wa VO2 max umagwiritsidwa ntchito ndi masewera olimbitsa thupi ngati chimodzi mwa zizindikiro zabwino za thupi la munthu wothamanga mtima komanso wopirira . Zopeka, mpweya wochuluka umene mungagwiritse ntchito pa masewera olimbitsa thupi, mphamvu zamtundu wa adenosine triphosphate (ATP) zomwe mungathe kuzipanga m'maselo anu. Izi nthawi zambiri zimakhala ndi othamanga okwera, omwe ali ndi VO2 max values.

Vuto la VO2 siliyenera kusokonezeka ndi malo a lactate (LT) kapena malo a anaerobic (AT) , omwe amatanthauza mfundo panthawi yonseyi, zomwe zimachititsa kuti lactate imangidwe mu minofu panthawi yochita masewera olimbitsa thupi. Pokhala ndi maphunziro oyenerera, othamanga amatha kuwonjezera AT awo kwambiri ndikuchita masewera olimbitsa thupi kwambiri.

Maximum VO2 amasiyana ndi VO2 pachifukwa chakuti pamene VO2 ikuyesa phunzirolo limapereka mphamvu yayikulu koma silikukwaniritsa zoyenera za VO2 max test.

Momwe VO2 Max Imayesedwa

Kuyeza kolondola kwa VO2 max kumachitika mububu la masewera. Khama lonse limagwiritsidwa ntchito pamtunda wopalamula kapena njinga potsatira malamulo ovuta. Mapulogalamuwa akuphatikizapo kuwonjezeka kwapadera ndi kuthamanga kwa zochitikazo ndi kusonkhanitsa ndi kuyeza kwa ndondomeko ya voliyumu ndi oksijeni ya mpweya wotsekemera ndi wotulutsa mpweya.

Izi zimatsimikizira kuti wothamanga wothamanga akugwiritsa ntchito bwanji.

Kuthamanga kwa mpikisano wa okosijeni kumatuluka mu mgwirizano wofanana ndi kuchita masewera olimbitsa thupi mpaka kufika pamtima. Pali malo enieni omwe mpweya umagwiritsira ntchito mpweya ngakhale ngati mphamvuyi ikuwonjezeka. Mapepalawa amasonyeza VO2 max. Ndikopweteka kwambiri pa VO2 max test pamene wothamanga amasunthira kuchoka kwa aerobic kagayidwe kwa anaerobic kagayidwe kake . Kuchokera kumeneko, sizitatsala pang'ono kuti minofu yanyong'onong'ono ikakamize wothamanga kuti asiye kuchita masewera olimbitsa thupi.

Chiyesochi chimatenga pakati pa 10 ndi 15 mphindi ndipo amafuna mpikisano kuti apumule kwathunthu ndikulimbikitsidwa kupirira kupweteka kwa nthawi yaitali kuti apeze VO2 yake max.

Vuto lalikulu la VO2 lingathenso kulingalira kudzera mu machitidwe osiyanasiyana, kuphatikizapo mayeso a Bruce . Komabe, palibe mwa izi zomwe ziri zowona ngati kuyesedwa kolunjika.

Kodi Mungayambe Kulimbitsa VO2 Wanu?

Kafukufuku amasonyeza kuti ngakhale VO2 max ili ndi chiwalo chokhala ndi chibadwa, imatha kuwonjezeredwa kupyolera mu maphunziro. Njira ziwiri zowonjezera VO2 max zimaphatikizapo kuwonjezeka kwa kuphunzitsa komanso kukula.

Kafukufuku amasonyezanso kuti simukuyenera kukhala oyenerera, pomwe mungathe kuwonjezera VO2 yanu kupyolera mu maphunziro. Ndipotu, ochita masewera olimbitsa thupi akwanitsa kuwonjezera VO2 max ndi 20 peresenti kudzera mu maphunziro abwino.

Ochita masewera olimbitsa thupi ali ndi nthawi yovuta kuwonjezera VO2 max, mwinamwake chifukwa ali kale pafupi ndi maonekedwe awo.

Kuwonjezera pa zibadwa, zigawo zina zitatu zimakhudza kwambiri VO2 max:

• Zaka: Ngakhale kuti zimasiyana kwambiri ndi mapulogalamu aumwini ndi aphunzitsi, ambiri, VO2 max ndi apamwamba kwambiri ali ndi zaka 20 ndipo amachepetsa pafupifupi 30 peresenti ali ndi zaka 65.
• Gender : Ochita masewera achikazi ambiri apamwamba ali ndi apamwamba VO2 max kuposa anthu ambiri. Koma chifukwa cha kusiyana kwa kukula kwa thupi ndi kukonzedwa, magazi, ndi hemoglobin, VO2 max ya mkazi amakhala pafupifupi 20 peresenti kuposa ya VO2 max.

• Kutalika : Chifukwa chakuti mpweya wochepa uli pamtunda wapamwamba, wothamanga amakhala ndi 5 peresenti ya kuchepa kwa VO2 max zotsatira za mamita 5,000 omwe amapezeka pamtunda.

Pamwamba ndi Lows

Zotsatira zambiri za VO2 zimasiyanasiyana kwambiri. Pafupifupi munthu wokhala yekha amakhala pafupi ndi 35 ml / kg / min. Kawirikawiri maseŵera olimbitsa mtima amakhala oposa 70 ml / kg / min.

Imodzi mwa zotsatira za VO2 max (90 ml / kg / min) zinali za skier cross country. Mpikisano wotchedwa Cycliste Lance Armstrong wa VO2 max anauzidwa pa 85 ml / kg / min pa chikhalidwe chake.

Kodi High VO2 Max Imakhala Yabwino Athletic Performance?

Ochita masewera otchuka kwambiri adzakhala ndi VO2 max values ​​kwambiri kuposa 60ml / kg / min, nambala iyi sizitsimikiziro za ntchito yabwino. Ma high VO2 max angasonyeze kuti wothamanga angathe kuthetsa chipiriro chachikulu, koma zina zambiri zingathe kudziwa wopambana wa mtundu wina.

Zina mwazifukwa zothandizira masewera zimaphatikizapo kuphunzitsa luso , kukonzekera m'maganizo, kupititsa patsogolo njira zopuma , kupuma ndi kuchiritsa .

Makhalidwe a VO2 Max

> Chitsime:

> Kenney WL, Wilmore JH, Costill DL. Physiology ya Masewera ndi Kuchita Zochita . Champaign: Human Kinetics; 2012.