Ως αθλητής βλέπεις συχνά την τιμή VO₂max. στο ρολόι σου. Τι σου λέει όμως ακριβώς αυτή η τιμή και πώς μπορεί να αυξηθεί αποτελεσματικά και μακροπρόθεσμα;
Τι είναι το VO₂max;
Είναι δείκτης της φυσικής σου κατάστασης και της συνολικής καρδιαγγειακής σου υγείας. Το VO₂max εκφράζει την ποσότητα οξυγόνου (σε ml), την οποία το σώμα σου είναι ικανό να μεταφέρει στους ιστούς μέσα σε ένα λεπτό σωματικής δραστηριότητας, κατά την οποία ο καρδιακός σου παλμός κινείται κοντά στο ανώτατο όριο. Όσο υψηλότερη η τιμή (το λεγόμενο VO₂max score), τόσο καλύτερη η φυσική κατάσταση και υψηλότερο το γαλακτικό κατώφλι. Στην πράξη αυτό σημαίνει ότι όσο αυξάνεται η τιμή του VO₂max θα μπορείς να τρέχεις, να κολυμπάς, να κάνεις ποδήλατο ή να εκτελείς άλλη απαιτητική δραστηριότητα πιο γρήγορα και για μεγαλύτερο χρονικό διάστημα.1,2,3 Μια υψηλότερη τιμή VO₂max. δεν σημαίνει όμως απαραίτητα ότι θα είσαι αυτόματα πιο γρήγορος από κάποιον με χαμηλότερη τιμή.
Πίνακες αναφοράς VO₂max για άνδρες και γυναίκες ανά ηλικία και επίπεδο φυσικής κατάστασης
| Άνδρες | Εκατοστημόριο | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Εξαιρετικό | 95 | 55,4 | 54 | 52,5 | 48,9 |
| Άριστο | 80 | 51,1 | 48,3 | 46,4 | 43,4 |
| Καλό | 60 | 45,4 | 44 | 42,4 | 39,2 |
| Επαρκές | 40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Ανεπαρκές | 0-40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Γυναίκες | Εκατοστημόριο | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Εξαιρετικό | 95 | 49,6 | 47,4 | 45,3 | 41,1 |
| Άριστο | 80 | 43,9 | 42,4 | 39,7 | 36,7 |
| Καλό | 60 | 39,5 | 37,8 | 36,3 | 33 |
| Επαρκές | 40 | 36,1 | 34,4 | 33 | 30,1 |
| Ανεπαρκές | 0-40 | 36,1 | 34,4 | 33 | 30,1 |
Πηγή: garmin.com
Πώς να αυξήσεις το VO₂max;
Ο οδηγός για το πώς να βελτιώσεις το VO₂max είναι σχετικά απλός. Την αύξηση της τιμής VO₂max την πετυχαίνεις αξιόπιστα με μακροχρόνια προπόνηση αντοχής σε συνδυασμό με HIIT, διαλείμματα και άλλες δραστηριότητες, κατά τις οποίες ο καρδιακός σου ρυθμός θα κινείται στην κόκκινη αναερόβια ζώνη. Δεν χρειάζεται απαραίτητα να είναι όλη η προπόνηση - στην περίπτωση του τρεξίματος για παράδειγμα αρκεί να εντάξεις μερικά γρήγορα διαλείμματα. Αν εντάσσεις τα διαλείμματα για αρκετά μεγάλο διάστημα και κινείσαι κατά τη διάρκειά τους στη μέγιστη καρδιακή σου ζώνη, δεν υπάρχει λόγος να μην αυξηθεί το VO₂max score σου.2,3
Πόσο διαρκεί η αύξηση του VO₂max;
Εδώ θα εξαρτηθεί από το ποιο score έχεις στην αρχή - στην αρχή το score θα αυξάνεται πιο γρήγορα, αλλά μετά η πρόοδος θα επιβραδύνεται σημαντικά όσο πιο «καλός» γίνεσαι. Από προσωπική εμπειρία (ερασιτεχνών δρομέων) μπορούμε να επιβεβαιώσουμε ότι η μετάβαση από το επίπεδο excellent στο επίπεδο superior πήρε περίπου 8 εβδομάδες κατά τη διάρκεια εντατικής προετοιμασίας.
Είναι ακριβής η μέτρηση του VO₂max στο ρολόι;
Σχετικά ναι και ως ένδειξη είναι αρκετό για τον απλό αθλητή, που δεν κινείται σε επαγγελματικό επίπεδο. Τα πιο ακριβή αποτελέσματα μέτρησης του VO₂max σε σύγκριση με επαγγελματική εργαστηριακή μέτρηση επιτυγχάνουν τα αθλητικά ρολόγια Garmin, Coros και Polar. Τα Apple iWatch συχνά υπερεκτιμούν ή αντίθετα υποεκτιμούν τις τιμές VO₂max, ακόμα και σε σχέση με την εργαστηριακή μέτρηση. Αν θέλεις να έχεις απόλυτη βεβαιότητα για την τιμή του VO₂max σου, συνιστούμε να κάνεις εργαστηριακό τεστ κόπωσης στο πλαίσιο εξέτασης σπιροεργομετρίας. Για αυτή την εξέταση, τη λεγόμενη «αθλητική εξέταση», μπορείς να κλείσεις ραντεβού σε κάθε μεγαλύτερη πόλη - το κόστος της εξέτασης κυμαίνεται μεταξύ 1 500-2 500 κορωνών Τσεχίας.
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