Tekanyo ea Aerobic Fitness le Maximum Oxygen Uptake
VO2 max, kapa e kholo ea oksijene e ts'oaroang, ke tekanyo e tloaelehileng e amanang le mamello e matla eo baatlelete ba bangata ba e sebelisang ho fumana boits'oaro ba bona ka kakaretso. VO2 max ke tekanyo ea boholo ba oksijene eo motho a ka e sebelisang nakong ea boikoetliso bo matla, kapa bo boholo. E lekanngoa e le lilithara tsa milliliters tsa oksijene ka metsotso e le 'ngoe ka kilogram ea boima ba' mele (ml / kg / min).
Ke ntho e le 'ngoe e ka thusang ho tseba hore na moatlelete o na le bokhoni bo bokae ba ho ikoetlisa.
Palo ea baatlelete ea VO2 max ka kakaretso e nkoa e le boikoetliso ba 'mele ea boipheliso e le e' ngoe ea litsela tse molemo ka ho fetisisa tsa moetlelete oa ' mele oa pelo le mamello ea hae . Tlhahisoleseding, ha o ka sebelisa oksijene e eketsehileng nakong ea boikoetliso bo phahameng, matla a matla a adenosine triphosphate (ATP) ao u ka a hlahisang liseleng tsa hau. Hangata sena se etsahala le bapalami ba mamello ba phahameng, bao ka tloaelo ba nang le litekanyetso tse phahameng tsa VO2 max.
VO2 max ha ea lokela ho ferekanngoa le lactate (LT) kapa anaerobic (AT) , e bolelang ntlha nakong ea ho ikoetlisa, ho ikoetlisa hohle moo lactate e hahang ka har'a mesifa nakong ea boikoetliso. Ka koetliso e nepahetseng, baatlelete ba atisa ho eketsa nako ea bona ea AT le ho ikoetlisa ka nako e telele haholo.
VO2 max e fapana le VO2 tlhōrō ea hore nakong ea teko ea tlhōlo ea VO2 taba e fana ka boiteko bo boholo empa ha e finyelle litekanyetso tsa teko ea VO2 max.
Kamoo VO2 Max e Lekanngoang kateng
Tekanyo e nepahetseng ea VO2 max e etsoa ka laborateng ea ts'ebetso ea lipapali. Boiteko bo etsoang ka ho feletseng bo etsoa ka treadmill kapa baesekele tlasa protocol e tiileng. Litsamaiso tsena li kenyelletsa ho eketseha ho itseng ka lebelo le matla a ho ikoetlisa le ho bokelloa le tekanyo ea maqhubu a moqolo le oksijene a moea o tsitsitseng le o tsitsitseng.
Sena se etsa hore moatlelete a sebelise boholo ba oksijene.
Mochine oa mochine oa oksijene o sebelisoa ka tsela e tloaelehileng le ho ikoetlisa ka matla. Ho na le ntlha e tobileng eo lisele tsa tšebeliso ea oksijene li nang le eona esita le haeba matla a ho ikoetlisa a ntse a eketseha. Sebaka sena sa lehlabathe se tšoantšetsa VO2 max. Ke ntlha e utloisang bohloko ho VO2 max testing moo moatlelete a tsamaeang ho tloha ho aerobic metabolism ho anaerobic metabolism . Ho tloha moo, ha ho nako e telele pele mokhathala oa mokhathala o qobella moatlelete ho khaotsa ho ikoetlisa.
Hangata teko e nka metsotso e pakeng tsa 10 le 15 mme e hloka hore sebapali se phomole ka ho feletseng 'me se susumelletsehe ho mamella bohloko bo lekaneng ho fumana VO2 ea hae e kholo.
VO2 max e ka hakanngoa ka mefuta e sa tšoaneng ea mekhoa, ho kenyeletsoa teko ea Bruce treadmill . Leha ho le joalo, ha ho le e 'ngoe ea tsona e nepahetseng le teko e tobileng.
Na U ka Ntlafatsa Tsela ea Hao ea VO2 Max?
Lipatlisiso li bontša hore le hoja VO2 max e na le karolo ea liphatsa tsa lefutso, e ka eketseha ka ho koetlisoa. Mekhoa e 'meli ea ho eketseha ea VO2 max e kenyelletsa ho eketseha ka bobeli ba boleng ba koetliso le matla.
Lipatlisiso li boetse li bontša hore ha u tšoanelehe haholoanyane, ha u ntse u eketseha u ka eketsa VO2 max ka koetliso. Ha e le hantle, li-novice tsa ho ikoetlisa li khonne ho eketsa VO2 max ka karolo ea 20 lekholong ka koetliso e nepahetseng.
Baatlelete ba tsitsitseng ba na le nako e boima ho eketsa VO2 max, mohlomong hobane ba seng ba le haufi haholo le bokhoni ba bona ba liphatsa tsa lefutso.
Ntle ho liphatsa tsa lefutso, likarolo tse ling tse tharo li na le tšusumetso e khōlō ho VO2 max:
- Lilemo: Le hoja li fapane haholo ka mananeo a batho ka bomong le a koetliso, ka kakaretso, VO2 max ke e phahameng ka ho fetisisa ha a le lilemo li 20 mme e fokotseha hoo e ka bang karolo ea 30 lekholong ka lilemo tse 65.
- Tekano : Baatlelete ba bangata ba basali ba phahameng ba na le litekanyetso tse phahameng tsa VO2 ho feta banna ba bangata. Empa ka lebaka la ho se tšoane ha boholo ba 'mele le sebōpeho, mali a mali le hemoglobin, VO2 max ea mosali ka kakaretso e ka tlase ho karolo ea 20 lekholong ho feta ea VO2 max.
- Boemo bo phahameng : Hobane ho na le oksijene e nyenyane sebakeng se phahameng, moatlelete ka kakaretso o tla fokotseha ka karolo ea 5% ho VO2 max liphello bakeng sa maoto a maoto a 5 000 a fumanoeng bophahamong.
Phahameng le Lows
VO2 liphetho tse kholo li fapana haholo. Ka kakaretso motho ea lulang haufi le eena o haufi le 35 ml / kg / min. Baatlelete ba Elite ba mamello hangata ba ka ba 70 ml / kg / min.
E 'ngoe ea liphello tse phahameng ka ho fetisisa tsa tlaleho ea VO2 (90 ml / kg / min) e ne e le sa skier sa naha. Cyclist Lance Armstrong ea VO2 max e tlalehiloe ka 85 ml / kg / min nakong ea tlhōrō ea boemo ba hae.
High VO2 Max e Ntle Molemo oa Lipatlisiso?
Baatlelete ba bangata ba phahameng ba tla ba le VO2 max values tse fetang 60ml / kg / min, nomoro ena feela hase tiiso ea ts'ebetso e phahameng. Holimo VO2 max ho ka 'na ha bontša bokhoni ba moatlelete oa ho mamella ka tsela e babatsehang, empa mabaka a mang a mangata a ka khetholla ea hlōlang peisong e itseng.
Tse ling tsa lintlha tsena bakeng sa katleho ea lipapali li kenyelletsa koetliso ea litsebo , ho itokisetsoa kelellong, koetliso ea sekolo sa lactate, phomolo le phomolo , le phepo e nepahetseng .
Litekanyetso tsa VO2 Max
| VO2 Maemo a Max a Banna a Lekanngoe ka ml / kg / min | ||||||
| Lilemo | E futsanehileng haholo | Ho futsanehile | E leeme | E ntle | E ntle haholo | E phahametse |
| 13-19 | <35.0 | 35.0-38.3 | 38.4-45.1 | 45.2-50.9 | 51.0-55.9 | > 55.9 |
| 20-29 | <33.0 | 33.0-36.4 | 36.5-42.4 | 42.5-46.4 | 46.5-52.4 | > 52.4 |
| 30-39 | <31.5 | 31.5-35.4 | 35.5-40.9 | 41.0-44.9 | 45.0-49.4 | > 49.4 |
| 40-49 | <30.2 | 30.2-33.5 | 33.6-38.9 | 39.0-43.7 | 43.8-48.0 | > 48.0 |
| 50-59 | <26.1 | 26.1-30.9 | 31.0-35.7 | 35.8-40.9 | 41.0-45.3 | > 45.3 |
| 60+ | <20.5 | 20.5-26.0 | 26.1-32.2 | 32.3-36.4 | 36.5-44.2 | > 44.2 |
| VO2 Mekhoa ea Max ea Basali e lekanngoa ka ml / kg / min | ||||||
| Lilemo | E futsanehileng haholo | Ho futsanehile | E leeme | E ntle | E ntle haholo | E phahametse |
| 13-19 | <25.0 | 25.0-30.9 | 31.0-34.9 | 35.0-38.9 | 39.0-41.9 | > 41.9 |
| 20-29 | <23.6 | 23.6-28.9 | 29.0-32.9 | 33.0-36.9 | 37.0-41.0 | > 41.0 |
| 30-39 | <22.8 | 22.8-26.9 | 27.0-31.4 | 31.5-35.6 | 35.7-40.0 | > 40.0 |
| 40-49 | <21.0 | 21.0-24.4 | 24.5-28.9 | 29.0-32.8 | 32.9-36.9 | > 36.9 |
| 50-59 | <20.2 | 20.2-22.7 | 22.8-26.9 | 27.0-31.4 | 31.5-35.7 | > 35.7 |
| 60+ | <17.5 | 17.5-20.1 | 20.2-24.4 | 24.5-30.2 | 30.3-31.4 | > 31.4 |
> Mohloli:
> Kenney WL, Wilmore JH, Costill DL. Physiology of Sport le ho ikoetlisa . Champaign: Human Kinetics; 2012.