Kao sportaš često vidiš vrijednost VO₂max. na svom satu. Što ti ova vrijednost zapravo govori i kako je možeš učinkovito i dugoročno povećati?
Što je VO₂max?
To je pokazatelj tvoje kondicije i ukupnog kardiovaskularnog zdravlja. VO₂max izražava količinu kisika (u ml) koju je tvoje tijelo sposobno dopremiti u tkiva tijekom minute fizičke aktivnosti, pri kojoj se tvoja srčana frekvencija kreće blizu gornje granice. Što je viša vrijednost (tzv. VO₂max score), to je bolja fizička kondicija i viši laktatni prag. U praksi to znači da ćeš s rastućom vrijednošću VO₂max moći trčati, plivati, voziti bicikl ili obavljati neku drugu zahtjevnu aktivnost brže i dulje vremensko razdoblje.1,2,3 Viša vrijednost VO₂max ipak ne mora nužno značiti da ćeš automatski biti brži od nekoga s nižom vrijednošću.
Referentne tablice VO₂max za muškarce i žene prema dobi i razini kondicije
| Muškarci | Percentil | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Izvrsno | 95 | 55,4 | 54 | 52,5 | 48,9 |
| Odlično | 80 | 51,1 | 48,3 | 46,4 | 43,4 |
| Dobro | 60 | 45,4 | 44 | 42,4 | 39,2 |
| Dovoljno | 40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Nedovoljno | 0-40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Žene | Percentil | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Izvrsno | 95 | 49,6 | 47,4 | 45,3 | 41,1 |
| Odlično | 80 | 43,9 | 42,4 | 39,7 | 36,7 |
| Dobro | 60 | 39,5 | 37,8 | 36,3 | 33 |
| Dovoljno | 40 | 36,1 | 34,4 | 33 | 30,1 |
| Nedovoljno | 0-40 | 36,1 | 34,4 | 33 | 30,1 |
Izvor: garmin.com
Kako povećati VO₂max?
Uputa o tome kako poboljšati VO₂max relativno je jednostavna. Povećanje vrijednosti VO₂max pouzdano ćeš postići dugoročnim izdržljivosnim treningom u kombinaciji s HIIT-om, intervalima i drugim aktivnostima, tijekom kojih će se tvoja srčana frekvencija kretati u crvenoj anaerobnoj zoni. Ne mora nužno biti cijeli trening - u slučaju trčanja dovoljno je primjerice uvrstiti nekoliko brzih intervala. Ako intervale budeš uvrštavao dovoljno dugo i budeš se tijekom njih kretao u svojoj maksimalnoj srčanoj zoni, nema razloga da se tvoj VO₂max score ne poveća.2,3
Koliko traje povećanje VO₂max?
Ovdje će ovisiti o tome s kojim score-om počinješ - na početku naime score raste brže, ali potom se napredak znatno usporava što "bolji" postaješ. Iz vlastitog iskustva (hobi trkača) možemo potvrditi da je pomak s razine excellent na razinu superior trajao otprilike 8 tjedana tijekom intenzivne pripreme.
Je li mjerenje VO₂max na satu precizno?
Relativno da i kao indikacija za običnog sportaša koji se ne kreće na profesionalnoj razini dovoljno je. Najpreciznije rezultate mjerenja VO₂max u usporedbi s profesionalnim laboratorijskim mjerenjem postižu sportski satovi Garmin, Coros i Polar. Apple iWatch vrijednosti VO₂max često precjenjuje ili obrnuto podcjenjuje, i to čak i u odnosu na laboratorijsko mjerenje. Ako želiš imati potpunu sigurnost o svojoj vrijednosti VO₂max, preporučujemo proći laboratorijski test opterećenja u sklopu pregleda spiroergometrije. Na ovaj pregled, tzv. „sportski pregled“, možeš se naručiti u svakom većem gradu - cijena pregleda kreće se u rasponu 1 500-2 500 Kč.
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Komentari (42)
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