Ba tare da ilimin zamani game da aiki da aiki na jikin mutum a ɗimbin kaya ba, ba shi yiwuwa ga kowane ɗan wasa ya yi nasara a wasanni, musamman a guje.
Ilimi game da VO2max ba kawai 'yan wasa ke buƙata ba, har ma da mutane na yau da kullun, tun da yake wannan alamun yana bayyana asirin yanayin lafiyar kowane mutum a wannan lokacin, ƙwarewar jiki, da ikon rayuwa tsawon rai.
Menene vo2 max exponent?
VO2 Max an bayyana azaman iyakar oxygen wanda jikinka zai iya ɗauka, isarwa, da amfani dashi a cikin minti ɗaya. An iyakance shi da adadin oksijin da ke cikin jini wanda huhu da tsarin jijiyoyin jiki zasu iya aiwatarwa da kuma adadin oxygen din da tsokoki zasu iya cirewa daga cikin jini.
Sunan yana nufin: V - ƙarar, O 2 - oxygen, max - matsakaici. VO 2 max ana bayyana shi azaman cikakken adadin lita na oxygen a minti daya (l / min) ko kuma a matsayin kusancin kusan a mililita na oxygen a kowace kilogram na nauyin jiki a minti ɗaya (misali ml / (kg · min)). Ana amfani da maganganun na ƙarshe don kwatanta ƙarfin ƙarfin 'yan wasa.
Menene halayenta?
VO2max shine ma'auni na iyakar gudu wanda jikin ɗan wasa ke iya ɗaukar iskar oxygen yayin wani aiki na musamman, wanda aka daidaita shi don nauyin jiki.
An kiyasta cewa VO2 Max yana raguwa da kusan 1% a kowace shekara.
Babban VO2max yana da mahimmanci saboda yana da alaƙa da nisan da batun ya yi. Bincike ya nuna cewa VO2max na da kusan kashi 70 cikin 100 na nasarar nasarar tsere tsakanin daidaikun mutane.
Don haka idan kuna iya yin saurin 5000m minti daya fiye da yadda zan iya, to da alama VO2max naku ya fi nawa girma da adadin da ya isa lissafin dakika 42 na wannan minti.
Akwai manyan abubuwa guda biyu waɗanda ke ba da gudummawa ga babban VO2max. Ofaya daga cikin waɗannan shine iskar oxygen mai ƙarfi na tsarin jigilar kayayyaki, wanda ya haɗa da zuciya mai ƙarfi, haemoglobin jini, ƙarar jini, yawan nauyin jijiyoyin jiki a cikin tsokoki, da kuma yawan mitochondrial mai yawa a cikin ƙwayoyin tsoka.
Sauri na biyu shine ikon yin kwangilar adadi mai yawa na ƙwayoyin tsoka a lokaci guda, tunda mafi yawan ƙwayar tsoka suna aiki a kowane lokaci, yawancin tsokoki suna cinye oxygen.
Wannan yana sanya VO2 Max wata alama mai mahimmanci ta tsufa, kuma zamu iya aunawa da haɓaka shi tare da horo na sararin samaniya. Don yin wannan, dole ne ka ɗaga bugun zuciyarka zuwa zafin jiki tsakanin kashi 65 zuwa 85 na ɗimbin adadinka ta hanyar motsa jiki na motsa jiki na aƙalla mintina 20, sau uku ko biyar a mako.
Bambancin alamomi tsakanin talakawa da 'yan wasa
Talakawa maza masu shekaru 20-39 suna da VO2max a matsakaita daga 31.8 zuwa 42.5 ml / kg / min, yayin da 'yan wasa masu tsere iri ɗaya suna da VO2max a matsakaita har zuwa 77 ml / kg / min.
'Yan mata da mata da ba su horo ba sun fi yawan shan iskar oxygen 20-25% ƙasa da maza marasa horo. Koyaya, yayin kwatanta fitattun 'yan wasa, ratar tana kusa da 10%.
Idan aka ci gaba, VO2 Max an daidaita shi don nauyin sikeli a cikin fitattun 'yan wasa maza da mata, bambance-bambance ya ɓace a wasu nazarin. Abubuwan da ke da alaƙa da keɓaɓɓen ɗakunan ajiya na kitse ana tsammanin asusu ne don yawancin bambance-bambance masu saurin tasiri tsakanin maza da mata.
Yawanci, ana iya danganta raguwar yawan shekaru masu nasaba da VO2 max zuwa raguwar mafi girman bugun zuciya, iyakar adadin jini, da kuma iyakar bambancin a-VO2, ma’ana, bambanci tsakanin jigon oxygen a cikin jijiyoyin jini da na jini.
Yaya ake auna Vo2 max?
Daidaitan ma'auni na VO 2 max ya haɗa da ƙoƙari na jiki wanda ya isa cikin tsawan lokaci da ƙarfi don ɗaukar cikakken tsarin makamashin aerobic.
A cikin gwaji na asibiti da na motsa jiki, wannan yawanci ya haɗa da gwajin motsa jiki daban-daban (ko dai a kan na'urar motsa jiki ko a kan ergometer na keke), wanda ƙarfin motsa jiki ke ƙaruwa sannu a hankali ta hanyar aunawa: samun iska da iskar oxygen, da kuma iskar carbon dioxide a shaƙar iska da iska. ...
- VO 2 max ya isa lokacin da amfani da iskar oxygen ya kasance mai karko duk da ƙaruwar aiki.
- VO 2 max an ƙaddara shi daidai da daidaiton Fick:
- VO2max = Q x (CaO2-CvO2)
ana samun waɗannan dabi'un yayin motsa jiki a iyakar ƙoƙari, inda Q shine haɓakar zuciya ta zuciya, C O 2 shine ƙarancin iskar oxygen da C V O 2 shine ƙwayar iskar oxygen.
- (C O 2 - C v O 2) ana kuma san shi da banbancin iskar shaka mai raɗaɗi.
A cikin gudu, yawanci ana ƙayyade shi ta amfani da hanyar da aka sani da ƙarin gwajin motsa jiki, wanda ɗan wasa ke numfasawa a cikin bututu kuma na'urar bututu tana tattarawa da auna iskar gas da aka fitar yayin gudu a kan mashin, inda
saurin bel din ko gradient yana ƙaruwa a hankali har sai ɗan wasan ya kai gajiya. Matsakaicin adadin amfanin oxygen da aka rubuta a cikin wannan gwajin zai zama VO2max mai gudu.
Lissafi na VO 2 Max ba tare da gwajin dacewa ba.
Don ƙayyade bugun zuciyarka ba tare da na’urar saka idanu ba, sanya yatsu biyu a kan jijiya a gefen wuyanka, ƙarkashin muƙamuƙarka. Ya kamata ku iya jin bugun zuciyar ku akan yatsunku. Sanya ɗan lokaci don dakika 60 kuma ƙidaya adadin bugun da kake ji
Wannan shine bugun zuciyar ku (bugun zuciya) cikin bugawa a cikin minti (BPM). Lissafa yawan bugun zuciyar ka. Hanyar da tafi kowa yawan lissafin bugun zuciyar ka shine ta rage shekarun ka daga 220. Idan kai 25 ne, HR din ka = 220 -25 = 195 yana bugawa a minti daya (bpm).
Bari mu bayyana VO 2 max ta hanya mai sauƙi. Mafi sauki dabara don kirga VO 2 Max VO 2 max = 15 x (HR max / HR saura). Wannan hanya tana kirgawa sosai idan aka kwatanta da sauran hanyoyin yau da kullun.
Lissafi VO 2 max. Kun rigaya kun ƙayyade amfanin hutunku da iyakar bugun zuciya, zaku iya haɗa waɗannan ƙimar a cikin dabara kuyi lissafin VO 2 max. Bari mu ce kuna da bugun zuciyar hutawa na bugawa sau 80 a cikin minti ɗaya kuma iyakar bugun zuciyar ku ta zama bugun 195 a cikin minti daya.
- Rubuta dabara: VO 2 max = 15 x (HR max / HR saura)
- Haɗa ƙimomi: VO 2 max = 15 x (195/80).
- Warware: VO 2 max = 15 x 2.44 = 36.56 ml / kg / min.
Yadda zaka inganta VO2max naka
Hanya mafi sauri don inganta VO2max shine gudu na kimanin minti shida a cikin saurin da za ku iya ɗauka a wannan lokacin. Don haka kuna iya yin aikin motsa jiki na VO2max wanda ya ƙunshi dumama na mintina 10, gudu na mintina 6, da kuma mintuna 10 na sanyi-ƙasa.
Amma wannan ba hanya mafi kyau ba ce don shirya VO2max, saboda kuna iya gajiya sosai bayan ƙoƙari na mintina shida. Zai fi kyau a ɗan ɗan rage ƙoƙari a daidai ɗaya ko dan ƙaramin ƙarfi, rabu da lokutan dawowa, saboda wannan yana ba wa ɗan wasa damar amfani da ƙarin lokaci gabaɗaya a kashi 100 na VO2max kafin ya kai gajiya. Wani zaɓi shine ƙara ƙarfin baya kadan kaɗan, kuma yi ɗan tazara kaɗan.
Fara daga tazara 30/30. Bayan dumama dalla don aƙalla mintina 10 ta hanyar yin jogging ɗauka da sauƙi, yi aiki na dakika 30 da wuya, a hanzari mafi sauri. Sannan yana rage gudu zuwa haske.Hanya mai kyau don gabatar da horar VO2max a cikin shirin ku a tazara 30/30 da 60/60. Ci gaba da canzawa tsakanin tsaka-tsaka da jinkiri na sakan 30 har sai kun gama aƙalla 12 sannan kuma 20 na kowane.
Aseara adadin tazara 30/30 don kammala duk lokacin da kuka yi wannan motsa jiki, sa'annan ku canza zuwa tazara 60/60. Fara tare da aƙalla shida daga cikinsu kuma gina har zuwa 10.
Interan gajeren lokaci kaɗan na dakika 20 zuwa 90 suna da kyau don haɓaka ƙarfi, ƙarfi da sauri. Interan jinkiri kaɗan na mintuna biyu zuwa uku suna da kyau don ci gaban VO2max. Domin yin tazara na kara motsa jiki, kuna buƙatar dumi, yin tsalle na mintina 10. Don haka gudu zuwa tsawan mintuna biyu zuwa uku (zaɓi tsawan lokaci kafin farawa), koma cikin farawa zuwa maimaitawa kuma maimaita.
Interarancin lokaci kamar nau'ikan horo ne na VO2max. Tabbatar kana da matakin wadatacce na dacewa da jiki tare da 30/30, 60/60 da tsawan lokaci kafin matsawa zuwa tazarar lactate.
Zai fi kyau ayi wannan nau'in horo akan waƙa. Yi dumi na mintina 10 tare da tsalle mai haske sannan kuma a yi tsere mai tsayi 800m (zagaye biyu a kan babban matattakala mai faɗi) har zuwa mita 1200 (layi uku a babban matattakala mai faɗi) a kusa da waƙar. Yanzu rage saurin ka zuwa tseren mita 400 mai sauƙi.
Yi ɗan gajeren lokaci (800 m) a cikin aikinku na farko na lactate tazarar wannan zagayen horo, sannan ku ci gaba. Akwai jimillar kusan 5000m na saurin gudu a cikin waɗannan motsa jiki (6-7 x 800m, 5 x 1000m, 4 x 1200m). Sake, gwada gwada saurin da za ku iya riƙe har zuwa tazarar ƙarshe ba tare da rage gudu ba.
Mizanin VO2 Max yana taimaka wa ƙwararru su tsara motsa jiki lafiya kuma yadda yakamata ga mutanen kowane matakin ƙoshin lafiya. Kimantawa kan aikin zuciya da amfani da iskar oxygen na iya zama daidai da amfani ga masu farawa da ke neman inganta lafiyarsu, da kuma inganta ƙarfin jimrewar 'yan wasan da aka horar, musamman ma a fagen horo.
