Mlembi: Morris Wright
Tsiku La Chilengedwe: 26 Epulo 2021
Sinthani Tsiku: 27 Okotobala 2024
Anonim
Maximum VO2: Zomwe zili, momwe mungayezere komanso momwe mungakulire - Thanzi
Maximum VO2: Zomwe zili, momwe mungayezere komanso momwe mungakulire - Thanzi

Zamkati

Kuchuluka kwa VO2 kumafanana ndi kuchuluka kwa mpweya womwe munthu amadya pochita masewera olimbitsa thupi, monga kuthamanga, mwachitsanzo, ndipo amagwiritsidwa ntchito poyesa kulimbitsa thupi kwa wothamanga, popeza amayimira kuthekera kwa mphamvu ya munthu m'njira yabwino kwambiri. anthu.

VO2 pazipita pachimake imayimira Maximum Oxygen Volume ndipo imafotokoza momveka bwino kuthekera kwa thupi kukweza mpweya kuchokera mumlengalenga ndikupereka ku minofu mukamachita masewera olimbitsa thupi. Kukwera kwa VO2, kumawonjezera kutulutsa mpweya wabwino kuchokera mlengalenga ndikufika nawo ku minyewa moyenera komanso mwachangu, zomwe zimadalira kupuma kwa munthu, kuthamanga kwa magazi ndi mulingo wamaphunziro.

VO2 yayikulu kwambiri imakhudzana ndi maubwino azaumoyo monga chiwopsezo chochepa cha matenda amtima, khansa, kukhumudwa ndi matenda ashuga amtundu wa 2, makamaka chifukwa cha zizolowezi zolimbitsa thupi.

Kodi VO2 yachibadwa ndi iti

Kutalika kwa VO2 kwa munthu wokhala pansi pafupifupi 30 mpaka 35 mL / kg / min, pomwe othamanga othamanga kwambiri ali ndi VO2 max pafupifupi 70 mL / kg / min.


Azimayi amakhala ndi VO2 yotsika pang'ono, kuyambira 20 mpaka 25 mL / kg / min azimayi omwe amangokhala ndipo mpaka 60 mL / kg / min othamanga chifukwa mwachilengedwe amakhala ndi mafuta ochepa komanso hemoglobin yocheperako.

Anthu omwe amangokhala, osachita masewera olimbitsa thupi, amatha kusintha VO2 yawo mwachangu, komabe, anthu omwe aphunzitsidwa kale ndipo amachita masewera olimbitsa thupi pafupipafupi, sangathe kuwonjezera VO2 yawo yambiri, ngakhale itha kusintha magwiridwe awo ntchito m'njira yayikulu. Izi ndichifukwa choti kufunikiraku kumalumikizananso ndi chibadwa cha munthu yemwe, ndichifukwa chake anthu ena amatha kuwonjezera VO2 yawo munthawi yochepa yophunzitsira.

Kuphatikiza pa VO2 kukhala yokhudzana ndi chibadwa, imakhudzidwanso ndi msinkhu, fuko, kapangidwe ka thupi, mulingo wamaphunziro ndi mtundu wa masewera olimbitsa thupi omwe achitike.

Mayeso a VO2 max

1. Kuyesedwa mwachindunji

Kuti muyese VO2, mayeso a ergospirometry amathanso kuchitidwa, omwe amatchedwanso kuyesa kwa pulmonary kapena kuyesa zolimbitsa thupi, zomwe zimachitika pa treadmill kapena njinga yochitira masewera olimbitsa thupi, ndi munthu wovala chigoba pankhope ndi ma elekitirodi omata thupi. Kuyesaku kumayeza kuchuluka kwa VO2, kugunda kwa mtima, kusinthana kwa mpweya pakupuma komanso kuyesetsa molimbika malinga ndi kuchuluka kwa maphunziro.


Mayesowa amafunsidwa ndi a cardiologist kapena adotolo amasewera kuti awone othamanga, kapena kuwunika thanzi la anthu omwe ali ndi vuto lamapapu kapena mtima, ndipo nthawi zina, kuchuluka kwa lactate m'magazi kumayesedwa kumapeto kwa yesani.

Onaninso kugunda kwa mtima komwe kuli koyenera kuti muchepetse kunenepa.

2. Kuyesedwa kosazungulira

VO2 yayikulu ingathenso kuwerengedwa mosalunjika kudzera pakuyesa kwakuthupi, monga momwe zimakhalira ndi mayeso a Cooper omwe amawunika kuchuluka kwa ma aerobic, pofufuza mtunda womwe munthu amakhala nawo mphindi 12, poyenda kapena kuthamanga kwambiri.

Miyezo ikazindikira, ndikofunikira kupanga mawerengedwe ogwiritsira ntchito equation, yomwe imapatsa munthu VO2 mtengo wake wonse.

Dziwani momwe mayeso a Cooper amachitikira ndikuwona momwe mungadziwire kuchuluka kwa VO2.

Momwe mungakulitsire VO2

Kuti muwonjezere kuchuluka kwa VO2 ndikofunikira kuwonjezera kulimbitsa thupi chifukwa kumapangitsa kuti thupi likhale labwino, kupangitsa kuti thupi lizilanda mpweya wabwino moyenera, kupewa kutopa. Nthawi zambiri, ndizotheka kusintha ma VO2 max pafupifupi 30% ndipo kusinthaku kumakhudzana mwachindunji ndi kuchuluka kwamafuta amthupi, zaka ndi minofu:


  • Kuchuluka kwa mafuta: mafuta ochepera thupi, amatulutsa VO2;
  • Zaka: wocheperako, VO2 yake imatha kukhala yayikulu;
  • Minofu: kukula kwa minofu, kukulira mphamvu kwa VO2.

Kuphatikiza apo, maphunziro olimba osachepera 85% ya kugunda kwa mtima amathandizanso kwambiri kukulitsa VO2, koma popeza iyi ndi maphunziro amphamvu kwambiri, siyabwino kwa aliyense amene akuyamba kulimbitsa thupi. Kuti muyambe kuchita masewera olimbitsa thupi ndikuwonjezera VO2, maphunziro opepuka amalimbikitsidwa, pafupifupi 60 mpaka 70% ya VO2, yomwe nthawi zonse imayenera kutsogozedwa ndi wophunzitsa masewera olimbitsa thupi. Kuphatikiza apo, njira yosinthira VO2 ndi kudzera pakuphunzitsidwa kwakanthawi, komwe kumachitika mwamphamvu kwambiri.

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