Kuyesa kwa Cooper: ndi chiyani, momwe zimachitikira ndi magome azotsatira

Zamkati

• Momwe mayeso ayesedwera
• Kodi mungadziwe bwanji VO2?
• Momwe mungamvetsere zotsatira
• 1. Kutha kwa aerobic mwa amuna
• 2. Kutha kwa ma Aerobic mwa amayi

Chiyeso cha Cooper ndi mayeso omwe amayesa kuwunika momwe mtima wa munthu ungakhalire ndi mtima wake pofufuza mtunda womwe udaphimbidwa mphindi khumi ndi ziwiri kuthamanga kapena kuyenda, kugwiritsidwa ntchito kuyesa kulimbitsa thupi kwa munthuyo.

Kuyesaku kumathandizanso kudziwa molondola kuchuluka kwa mpweya wokwanira (VO2 max), womwe umafanana ndi kuchuluka kwa kuchuluka kwa mpweya, mayendedwe ndi kagwiritsidwe ntchito, panthawi yolimbitsa thupi, kukhala chisonyezo chabwino cha mtima wamunthu wamunthu.

Momwe mayeso ayesedwera

Kuti achite mayeso a Cooper, munthuyo ayenera kuthamanga kapena kuyenda, osasokonezedwa, kwa mphindi 12, pa treadmill kapena panjira yothamangitsira kuyenda koyenda kapena kuthamanga. Pambuyo pa nthawi imeneyi, mtunda womwe wakwiriridwa uyenera kulembedwa.

Mtunda wokutidwa kenako nkugwiritsidwa ntchito pa chilinganizo chomwe chimagwiritsidwa ntchito kuwerengera VO2, ndiye kuti mphamvu ya aerobic yamunthu imafufuzidwa. Chifukwa chake, kuti muwerenge kuchuluka kwa VO2 poganizira mtunda wokwanira mita ndi munthuyo mu mphindi 12, mtunda (D) uyenera kuyikidwapo motere: VO2 max = (D - 504) / 45.

Malinga ndi VO2 yomwe idapezeka, ndizotheka kuti katswiri wazophunzitsa zolimbitsa thupi kapena dokotala yemwe amuperekeza munthuyo kuti athe kuwunika momwe alili komanso thanzi lamtima.

Kodi mungadziwe bwanji VO2?

VO2 yayikulu ikufanana ndi kuchuluka kwa mphamvu yomwe munthu amayenera kugwiritsa ntchito mpweya pochita masewera olimbitsa thupi, omwe amatha kutsimikizika molunjika, kudzera pakuyesa magwiridwe antchito, monga momwe zimakhalira ndi mayeso a Cooper.

Ichi ndi gawo lomwe limagwiritsidwa ntchito kwambiri poyesa kuchuluka kwa mtima wamunthu, kukhala chisonyezo chabwino cha mtima wamitsempha, popeza imakhudzana kwambiri ndi kutulutsa kwamtima, hemoglobin concentration, ntchito ya enzyme, kugunda kwa mtima, minofu ya minyewa komanso ndende ya oxygen. Dziwani zambiri za VO2 max.

Momwe mungamvetsere zotsatira

Zotsatira za mayeso a Cooper ziyenera kutanthauziridwa ndi adotolo kapena akatswiri azolimbitsa thupi poganizira zotsatira za VO2 ndi zinthu monga kapangidwe ka thupi, kuchuluka kwa hemoglobin, yomwe imagwira ntchito yotumiza mpweya komanso kuchuluka kwa sitiroko, komwe kumatha kusiyanasiyana ndi mwamuna kwa mkazi.

Ma tebulo otsatirawa amalola kuzindikira mtundu wa mphamvu ya aerobic yomwe munthuyo amapereka pogwira ntchito ya mtunda wokutidwa (mu mita) mu mphindi 12:

1. Kutha kwa aerobic mwa amuna

2. Kutha kwa ma Aerobic mwa amayi