Ngaphandle kolwazi lwanamuhla mayelana nokusebenza nokusebenza komzimba womuntu emithwalweni ephezulu, akunakwenzeka ukuthi noma yimuphi umsubathi aphumelele kwezemidlalo, ikakhulukazi ekugijimeni.
Ulwazi nge-VO2max aludingeki kuphela abagijimi, kodwa futhi nabantu abajwayelekile, ngoba le nkomba yembula izimfihlo zesimo sempilo sanoma yimuphi umuntu okwamanje, amandla omzimba, namandla ayo okuphila isikhathi eside.
Kuyini i-vo2 max exponent?
I-VO2 Max ichazwa njengesilinganiso esiphezulu se-oxygen umzimba wakho ongayingenisa, uyihambise, futhi uyisebenzise ngomzuzu owodwa. Kunqunyelwe inani le-oksijini egazini amaphaphu nesistimu yenhliziyo engakwazi ukuyicubungula kanye nenani le-oxygen imisipha engayikhipha egazini.
Igama lisho ukuthi: V - ivolumu, O 2 - oxygen, max - esiphezulu. I-VO 2 max ikhonjiswa njengezinga eliphelele lamalitha omoya-mpilo ngomzuzu (l / min) noma njengezinga elilinganisiwe kumamililitha e-oksijeni ikhilogremu lomzimba ngomzuzu (isb. Ml / (kg · min)). Le nkulumo yokugcina ivame ukusetshenziselwa ukuqhathanisa ukusebenza kokukhuthazela kwabasubathi.
Yini ebonakala ngayo?
I-VO2max isilinganiso sejubane eliphezulu lapho umzimba womsubathi ukwazi ukuthola khona umoya-mpilo ngesikhathi sokusebenza okuthile, okulungiselelwe isisindo somzimba.
Kulinganiselwa ukuthi i-VO2 Max incipha cishe nge-1% ngonyaka.
I-VO2max ephezulu ibalulekile ngoba ihlobene kakhulu nebanga elihanjwe yisihloko. Ucwaningo lukhombisile ukuthi ama-VO2max enza cishe amaphesenti angama-70 empumelelo yokusebenza komjaho phakathi kwabagijimi ngabanye.
Ngakho-ke, uma ukwazi ukusebenzisa i-5000m ngomzuzu owodwa ngokushesha ukwedlula engingakwazi, kungenzeka ukuthi i-VO2max yakho iphezulu kunami ngenani elanele ukubala imizuzwana engama-42 yalowo mzuzu.
Kunezici ezimbili ezibalulekile ezinomthelela ku-VO2max ephezulu. Enye yazo i-oxygenation enamandla yohlelo lokuthutha, okubandakanya inhliziyo enamandla, i-hemoglobin yegazi, ivolumu ephezulu yegazi, ukuminyana okuphezulu kwe-capillary emisipheni, kanye nokuqina okuphezulu kwe-mitochondrial kumaseli emisipha.
Ijubane lesibili yikhono lokuthola inqwaba yemicu yemisipha ngasikhathi sinye, ngoba izicubu zemisipha ezengeziwe zisebenza nganoma yisiphi isikhathi, i-oxygen eyengeziwe idliwa yimisipha.
Lokhu kwenza i-VO2 Max ibe yisibonakaliso esibucayi sokuguga, futhi singayikala futhi siyithuthukise ngokuqeqeshwa okufanele kwe-aerobic. Ukuze wenze lokhu, kufanele ukhuphule izinga lokushaya kwenhliziyo yakho ekushiseni okuphakathi kwamaphesenti angama-65 kuya kwangu-85 wesilinganiso sakho ngokuzivocavoca umzimba okungenani imizuzu engama-20, kathathu noma kahlanu ngesonto.
Umehluko ezinkomba phakathi kwabantu abavamile nabasubathi
Amadoda ajwayelekile aneminyaka engama-20-39 anama-VO2max ngokwesilinganiso kusuka ku-31.8 kuye ku-42.5 ml / kg / min, futhi abagijimi abagijimi abaneminyaka efanayo bane-VO2max ngokwesilinganiso esifinyelela ku-77 ml / kg / min.
Amantombazane nabesifazane abangaqeqeshiwe bavame ukuba nokufakwa okuphelele komoya-mpilo okungama-20-25% ngaphansi kunabesilisa abangaqeqeshiwe. Kodwa-ke, uma kuqhathaniswa abagijimi abaphezulu, igebe livame ukusondela ku-10%.
Ukuqhubekela phambili, i-VO2 Max ishintshelwa isisindo esinciphile kubasubathi besilisa nabesifazane abaphezulu, umehluko uyanyamalala kwezinye izifundo. Izitolo ezibalulekile eziqondene nocansi zicatshangelwa ukuthi zibangela umehluko omkhulu wokusebenza phakathi kwamadoda nabesifazane.
Imvamisa, ukwehla kwe-VO2 max ehlobene nobudala kungabangelwa ukwehla kwesilinganiso senhliziyo esiphezulu, ivolumu ephezulu yegazi, kanye nokwehluka okuphezulu kwe-VO2, okungukuthi, umehluko phakathi kokuhlushwa kwe-oksijini egazini lokuthanjiswa kwegazi kanye negazi eliyingozi.
Ngabe i-Vo2 max ilinganiswa kanjani?
Isilinganiso esinembile se-VO 2 max kufaka phakathi umzamo womzimba owanele ngobude namandla ukuze ulayishe ngokugcwele uhlelo lwe-aerobic energy.
Ekuhlolweni okujwayelekile komtholampilo nezemidlalo, lokhu kuvame ukufaka ukuhlolwa kokuzivocavoca okwehlukile (kungaba kumshini wokunyathelisa noma ku-ergometer yebhayisikili), lapho amandla okuvivinya umzimba akhula kancane ngokulinganisa: umoya omncane nomoya-mpilo, kanye nokuhlushwa kwe-carbon dioxide emoyeni ohogelwayo nophefumulayo. ...
- I-VO 2 max ifinyelelwa lapho ukusetshenziswa komoya-mpilo kuhlala kuzinzile naphezu kokunyuka komsebenzi.
- I-VO 2 max inqunywe kahle yi-equation kaFick:
- I-VO2max = Q x (CaO2-CvO2)
lawa manani atholakala ngesikhathi sokuzivocavoca ngomzamo omkhulu, lapho i-Q ingukukhishwa kwenhliziyo kwenhliziyo, i-C O 2 ingumthamo we-oxygen okuqukethwe futhi i-C V O 2 ingukuqukethwe kwe-oxygen venous.
- (C O 2 - C v O 2) yaziwa nangokuthi i-arteriovenous oxygen umehluko.
Ekusebenzeni, kuvame ukunqunywa kusetshenziswa inqubo eyaziwa ngokuthi ukuhlolwa kokungezelela kokuzivocavoca, lapho umgijimi ephefumulela kushubhu futhi ithubhu leledivayisi liqoqa futhi lilinganise amagesi aphefumulelwe ngenkathi egijima kumshini wokunyathelisa, lapho
isivinini sebhande noma i-gradient yanda kancane kancane kuze kube yilapho umgijimi efika ekukhathaleni. Isilinganiso sokusetshenziswa komoya-mpilo okurekhodwe kulolu vivinyo kuzoba i-VO2max yomgijimi.
Ukubalwa kwe-VO 2 Max ngaphandle kokuhlolwa kokufaneleka.
Ukunquma ukushaya kwenhliziyo yakho ngaphandle kokuqapha, beka iminwe emibili emthanjeni ohlangothini lwentamo yakho, ngaphansi nje komhlathi wakho. Kufanele ukwazi ukuzwa ukushaya kwenhliziyo yakho eminweni yakho. Setha isibali sikhathi semizuzwana engama-60 bese ubala inani lamabhithi ozwayo
Lokhu ukushaya kwenhliziyo yakho (ukushaya kwenhliziyo) kumabhithi ngomzuzu (BPM). Bala isilinganiso esiphezulu senhliziyo. Indlela ejwayeleke kakhulu yokubala isilinganiso senhliziyo yakho esiphezulu ukukhipha iminyaka yakho isuke ku-220. Uma uneminyaka engama-25, i-HR max yakho = 220 -25 = 195 ishaya ngomzuzu (bpm).
Ake sichaze i-VO 2 max ngefomula elula. Ifomula elula yokubala i-VO 2 Max VO 2 max = 15 x (HR max / HR rest). Le ndlela ibala kahle uma iqhathaniswa namanye amafomula ajwayelekile.
Bala i-VO 2 max. Usuvele ukunqumile ukusebenzisa kwakho ukuphumula nokushaya kwenhliziyo okuphezulu, ungawafaka lawa mafomula kwifomula bese ubale i-VO 2 max. Ake sithi unesilinganiso senhliziyo sokuphumula sokushaya okungu-80 ngomzuzu kanti isilinganiso sakho senhliziyo esiphezulu ngu-195 ukushaya ngomzuzu.
- Bhala ifomula: VO 2 max = 15 x (HR max / HR rest)
- Xhuma amanani: VO 2 max = 15 x (195/80).
- Sombulula: VO 2 max = 15 x 2.44 = 36.56 ml / kg / min.
Ungayithuthukisa kanjani i-VO2max
Indlela esheshayo yokwenza ngcono i-VO2max ukugijima cishe imizuzu eyisithupha ngejubane elisheshayo ongalisingatha ngaleso sikhathi. Ngakho-ke ungenza ukujima kwe-VO2max okuqukethe ukufudumala kwemizuzu eyi-10, ukugijima kwemizuzu engu-6, nokuphola phansi kwemizuzu eyi-10.
Kepha lena akuyona indlela engcono yokulungiselela i-VO2max, ngoba ungakhathala kakhulu ngemuva kwemizamo eyisithupha. Kungcono ukwenza umzamo omncane kancane ngamandla afanayo noma aphakeme kancane, uhlukaniswe nezikhathi zokululama, ngoba lokhu kuvumela umsubathi ukuthi asebenzise isikhathi esithe xaxa ngamaphesenti ayi-100 VO2max ngaphambi kokufika ekukhathaleni. Enye indlela ukufaka umfutho emuva kancane nje, bese wenza izikhawu ezinde kancane.
Qala ngezikhathi ezingama-30/30. Ngemuva kokufudumala okungenani imizuzu eyi-10 ngokugijima kancane, sebenza kanzima imizuzwana engama-30, ngejubane elisheshayo. Ngemuva kwalokho yehlisa ukukhanya. Indlela enhle yokwethula ukuqeqeshwa kwe-VO2max kuhlelo lwakho ngezikhathi ezingama-30/30 nezingama-60/60. Qhubeka ushintshe phakathi kwezikhawu ezisheshayo nezisheshayo ezingama-30 uze uqede okungenani i-12 bese kuba ngu-20 ngakunye.
Khulisa inani lezikhawu ezingama-30/30 ukuze uqedele njalo lapho wenza lokhu kuvivinya umzimba, bese ushintshela kuzikhawu ezingama-60/60. Qala okungenani okungenani eziyisithupha zazo futhi wakhe kuze kufike kwabaningi njenge-10.
Izikhawu ezimfushane zamasekhondi angama-20 kuye kwangama-90 zikulungele ukukhulisa amandla, amandla nesivinini. Izikhawu ezinde ezinde zemizuzu emibili kuya kwemithathu zilungele ukuthuthukiswa kwe-VO2max. Ukuze wenze izikhathi zokwandisa ukuzivocavoca umzimba, udinga ukufudumala, ugijime imizuzu eyi-10. Bese ugijima ukhuphuke intaba imizuzu emibili kuya kwemithathu (khetha ubude besikhathi ngaphambi kokuqala), jog back to starting point and repeat.
Izikhathi ze-Lactate ziwuhlobo olunzima lokuqeqeshwa kwe-VO2max. Qiniseka ukuthi unezinga eliphakeme ngokwanele lokuqina komzimba ngo-30/30, 60/60 nezikhawu ezeluliwe ngaphambi kokudlulela ezikhathini ze-lactate.
Lolu hlobo lokuqeqeshwa lwenziwa kahle kakhulu kuthrekhi. Fudumeza imizuzu eyi-10 ngokugijima okulula bese ugijima kanzima u-800m run (amathanga amabili kuscramp egcwele usayizi) kuze kufike kumamitha ayi-1200 (amathanga amathathu kusreadmill egcwele usayizi) ezungeze ithrekhi. Manje yehlisa ijubane lakho ekugijimeni okulula kwamamitha angama-400.
Yenza izikhawu ezimfushane (800 m) ekuzivocavoceni kwakho kokuqala kwezikhathi ze-lactate zalo mjikelezo wokuqeqesha, bese uqhubeka. Kunokucishe kube ngu-5000m wokugijima okusheshayo kulokhu kuqeqeshwa (6-7 x 800m, 5 x 1000m, 4 x 1200m). Futhi, zama ukusebenzisa ijubane elisheshayo ongaligcina kuze kube yisikhawu sokugcina ngaphandle kokuncipha.
Isilinganiso se-VO2 Max sisiza ochwepheshe babele izivivinyo ngokuphepha nangempumelelo kubantu bawo wonke amazinga wokuqina. Ukuhlolwa kokusebenza kwenhliziyo nokusetshenziswa komoya-mpilo nakho kungazuzisa kwabaqalayo abafuna ukuthuthukisa impilo yabo, kanye nokwenza ngcono ukukhuthazela kubasubathi abaqeqeshiwe, ikakhulukazi ezifundweni ezisebenzayo.
