Jako sportovci vídáte hodnotu VO₂max. na svých hodinkách často. Co vám ale tato hodnota přesně říká a jak ji lze efektivně a dlouhodobě zvýšit?
Co to je VO₂max?
Je to indikátor vaší kondice a celkového kardiovaskulárního zdraví. VO₂max vyjadřuje množství kyslíku (v ml), které je vaše tělo schopno dopravit do tkání během minuty fyzické aktivity, u níž se vaše tepová hranice pohybuje u horní hranice. Čím vyšší hodnota (tzv. VO₂max score), tím lepší fyzická kondice a vyšší laktátový práh. V praxi to znamená, že se zvyšující se hodnotou VO₂max budete moci běžet, plavat, jet na kole nebo vykonávat jinou náročnou aktivitu rychleji a po delší časový úsek.1,2,3 Vyšší hodnota VO₂max. však nemusí nutně znamenat, že budete automaticky rychlejší, než někdo s nižší hodnotou.
Referenční tabulky VO₂max pro muže a ženy podle věku a úrovně kondice
| Muži | Percentil | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Vynikající | 95 | 55,4 | 54 | 52,5 | 48,9 |
| Excelentní | 80 | 51,1 | 48,3 | 46,4 | 43,4 |
| Dobrý | 60 | 45,4 | 44 | 42,4 | 39,2 |
| Dostačující | 40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Nedostačující | 0-40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Ženy | Percentil | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Vynikající | 95 | 49,6 | 47,4 | 45,3 | 41,1 |
| Excelentní | 80 | 43,9 | 42,4 | 39,7 | 36,7 |
| Dobrý | 60 | 39,5 | 37,8 | 36,3 | 33 |
| Dostačující | 40 | 36,1 | 34,4 | 33 | 30,1 |
| Nedostačující | 0-40 | 36,1 | 34,4 | 33 | 30,1 |
Zdroj: garmin.com
Jak zvýšit VO₂max?
Návod na to, jak zlepšit VO₂max je poměrně jednoducý. Zvýšení hodnoty VO₂max spolehlivě dosáhnete dlouhodobým vytrvalostním tréninkem v kombinaci s HIIT, intervaly a dalších aktivit, během kterých se bude vaše tepová frekvence pohybovat v červené anaerobní zóně. Nemusí nutně být celý trénink - v případě běhu například stačí zařadit několik rychlých intervalů. Pokud budete intervaly zařazovat dostateně dlouho a budete se během nich pohybovat ve svojí maximální tepové zóně, není důvod, aby se vaše VO₂max score nezvýšilo.2,3
Jak dlouho trvá zvýšení VO₂max?
Zde bude záležet na tom, na jakém score začínáte - ze začátku totiž score poroste rychleji, pak se ale bude postup výrazně zpomalovat čím "lepší" budete. Z vlastní zkušenosti (hobby běžců) můžeme potvrdit, že posunout se z úrovně excellent a dosáhnout úrovně superior trvalo zhruba 8 týdnů během intenzivní přípravy.
Je měření VO₂max na hodinkách přesné?
Relativně ano a jako indikace běžnému sportovci, který se nepohybuje na profesionální úrovni stačí. Nejpřesnějších výsledků měření VO₂max v porovnání s profesionálním laboratorním měřením dosahují sportovní hodinky Garmin, Coros a Polar. Apple iWatch hodnoty VO₂max často nadhodnocují nebo naopak podhodnocují a to i oproti laboratornímu měření. Pokud chcete mít naprostou jistotu o svojí hodnotě VO₂max, doporučujeme podstoupit laboratorní zátěžový test v rámci vyšetření Spiroergometrie. Na toto vyšetření „tzv. sportovní prohlídku" se můžete objednat v každém větším městě - cena vyšetření se pohybuje v rozmezí 1 500-2 500 Kč.
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