Sportlastena näed VO₂max väärtust oma kellal tihti. Aga mida see väärtus sulle täpselt näitab ja kuidas seda saab tõhusalt ja pikaajaliselt tõsta?
Mis on VO₂max?
See on sinu vormi ja üldise kardiovaskulaarse tervise näitaja. VO₂max väljendab hapniku kogust (ml-des), mida su keha suudab kudedesse toimetada ühe minuti füüsilise tegevuse jooksul, mille käigus su pulss liigub ülemise piiri lähedal. Mida kõrgem väärtus (nn VO₂max score), seda parem füüsiline vorm ja kõrgem laktaadilävi. Praktikas tähendab see, et kasvava VO₂max väärtusega saad joosta, ujuda, sõita rattaga või teha muud nõudlikku tegevust kiiremini ja pikema aja jooksul.1,2,3 Kõrgem VO₂max väärtus ei pruugi aga tingimata tähendada, et oled automaatselt kiirem kui madalama väärtusega inimene.
VO₂max võrdlustabelid meestele ja naistele vanuse ja vormitaseme järgi
| Mehed | Protsentiil | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Suurepärane | 95 | 55,4 | 54 | 52,5 | 48,9 |
| Erakordne | 80 | 51,1 | 48,3 | 46,4 | 43,4 |
| Hea | 60 | 45,4 | 44 | 42,4 | 39,2 |
| Piisav | 40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Ebapiisav | 0-40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Naised | Protsentiil | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Suurepärane | 95 | 49,6 | 47,4 | 45,3 | 41,1 |
| Erakordne | 80 | 43,9 | 42,4 | 39,7 | 36,7 |
| Hea | 60 | 39,5 | 37,8 | 36,3 | 33 |
| Piisav | 40 | 36,1 | 34,4 | 33 | 30,1 |
| Ebapiisav | 0-40 | 36,1 | 34,4 | 33 | 30,1 |
Allikas: garmin.com
Kuidas tõsta VO₂max?
Juhend selle kohta, kuidas parandada VO₂max, on üsna lihtne. VO₂max väärtuse tõusu saavutad usaldusväärselt pikaajalise vastupidavustreeninguga kombinatsioonis HIIT-i, intervallidega ja muude tegevustega, mille käigus liigub su pulss punases anaeroobses tsoonis. See ei pea olema kogu treening - jooksu puhul piisab näiteks mõne kiire intervalli lisamisest. Kui lisad intervalle piisavalt kaua ja liigud nende jooksul oma maksimaalses pulsitsoonis, ei ole põhjust, miks su VO₂max score ei peaks tõusma.2,3
Kui kaua kestab VO₂max tõstmine?
Siin sõltub kõik sellest, millise score-ga alustad - alguses tõuseb score kiiremini, kuid hiljem aeglustub edenemine märkimisväärselt, mida „paremaks" muutud. Omast kogemusest (hobijooksjad) võime kinnitada, et liikumine tasemelt excellent tasemele superior võttis umbes 8 nädalat intensiivse ettevalmistuse ajal.
Kas VO₂max mõõtmine kellaga on täpne?
Suhteliselt jah ja indikatsioonina tavalisele sportlasele, kes ei liigu professionaalsel tasemel, piisab sellest. Kõige täpsemaid VO₂max mõõtmistulemusi võrreldes professionaalse laborimõõtmisega saavutavad spordikellad Garmin, Coros ja Polar. Apple iWatch VO₂max väärtusi sageli üle- või vastupidi alahindab, seda ka võrreldes laborimõõtmisega. Kui soovid olla oma VO₂max väärtuses täiesti kindel, soovitame teha laboratoorse koormustesti spiroergomeetria uuringu raames. Sellele uuringule, nn „sportlikule läbivaatusele" saad registreeruda igas suuremas linnas - uuringu hind jääb vahemikku 1 500-2 500 Kč.
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