Som sportsudøver ser du ofte værdien VO₂max. på dit ur. Men hvad fortæller denne værdi dig egentlig, og hvordan kan du effektivt og langsigtet øge den?
Hvad er VO₂max?
Det er en indikator for din kondition og generelle kardiovaskulære sundhed. VO₂max angiver mængden af ilt (i ml), som din krop er i stand til at transportere ud til væv i løbet af et minuts fysisk aktivitet, hvor din pulsgrænse ligger tæt på den øvre grænse. Jo højere værdi (den såkaldte VO₂max-score), desto bedre fysisk form og højere laktattærskel. I praksis betyder det, at med stigende VO₂max-værdi vil du kunne løbe, svømme, cykle eller udføre andre krævende aktiviteter hurtigere og i et længere tidsrum.1,2,3 En højere VO₂max-værdi betyder dog ikke nødvendigvis, at du automatisk vil være hurtigere end en med en lavere værdi.
Referencetabeller for VO₂max for mænd og kvinder efter alder og konditionsniveau
| Mænd | Percentil | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Fremragende | 95 | 55,4 | 54 | 52,5 | 48,9 |
| Excellent | 80 | 51,1 | 48,3 | 46,4 | 43,4 |
| God | 60 | 45,4 | 44 | 42,4 | 39,2 |
| Tilstrækkelig | 40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Utilstrækkelig | 0-40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Kvinder | Percentil | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Fremragende | 95 | 49,6 | 47,4 | 45,3 | 41,1 |
| Excellent | 80 | 43,9 | 42,4 | 39,7 | 36,7 |
| God | 60 | 39,5 | 37,8 | 36,3 | 33 |
| Tilstrækkelig | 40 | 36,1 | 34,4 | 33 | 30,1 |
| Utilstrækkelig | 0-40 | 36,1 | 34,4 | 33 | 30,1 |
Kilde: garmin.com
Hvordan øger man VO₂max?
Fremgangsmåden for at forbedre VO₂max er forholdsvis enkel. Du opnår pålideligt en forøgelse af VO₂max-værdien gennem langsigtet udholdenhedstræning kombineret med HIIT, intervaller og andre aktiviteter, hvor din puls bevæger sig i den røde anaerobe zone. Det behøver ikke nødvendigvis være hele træningen - ved løb er det f.eks. nok at indlægge et par hurtige intervaller. Hvis du indlægger intervaller tilstrækkeligt længe og bevæger dig i din maksimale pulszone under dem, er der ingen grund til, at din VO₂max-score ikke skulle stige.2,3
Hvor lang tid tager det at øge VO₂max?
Her afhænger det af, hvilken score du starter ud fra - i begyndelsen stiger scoren nemlig hurtigere, men fremgangen aftager betydeligt, jo "bedre" du bliver. Fra egen erfaring (hobbyløbere) kan vi bekræfte, at det tog omkring 8 uger med intensiv forberedelse at rykke sig fra niveauet excellent til niveauet superior.
Er målingen af VO₂max på uret præcis?
Relativt set ja, og som indikation for den almindelige sportsudøver, der ikke bevæger sig på professionelt niveau, er den tilstrækkelig. De mest præcise måleresultater for VO₂max sammenlignet med professionel laboratoriemåling opnås med sportsure fra Garmin, Coros og Polar. Apple iWatch overvurderer eller undervurderer ofte VO₂max-værdierne, også sammenlignet med laboratoriemåling. Hvis du vil have fuld sikkerhed om din VO₂max-værdi, anbefaler vi, at du gennemgår en laboratoriebaseret arbejdstest i forbindelse med en spiroergometri-undersøgelse. Til denne undersøgelse, den såkaldte "sportsundersøgelse", kan du bestille tid i enhver større by - prisen for undersøgelsen ligger typisk mellem 1 500-2 500 Kč.
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