Sportolóként gyakran láthatod a VO₂max. értéket az órádon. De mit is jelent pontosan ez az érték, és hogyan lehet hatékonyan és tartósan növelni?
Mi az a VO₂max?
Ez a kondíciód és az általános kardiovaszkuláris egészséged mutatója. A VO₂max azt az oxigénmennyiséget (ml-ben) fejezi ki, amelyet a tested képes eljuttatni a szövetekhez egy perc alatt olyan fizikai aktivitás közben, amelynél a pulzusod a felső határ közelében mozog. Minél magasabb az érték (az úgynevezett VO₂max score), annál jobb a fizikai kondíció és annál magasabb a laktátküszöb. A gyakorlatban ez azt jelenti, hogy a növekvő VO₂max értékkel gyorsabban és hosszabb időn keresztül tudsz majd futni, úszni, biciklizni vagy más megterhelő tevékenységet végezni.1,2,3 A magasabb VO₂max. érték azonban nem feltétlenül jelenti azt, hogy automatikusan gyorsabb leszel, mint valaki alacsonyabb értékkel.
Referenciatáblázatok a VO₂max értékéhez férfiaknak és nőknek, kor és kondíciószint szerint
| Férfiak | Percentilis | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Kiváló | 95 | 55,4 | 54 | 52,5 | 48,9 |
| Kitűnő | 80 | 51,1 | 48,3 | 46,4 | 43,4 |
| Jó | 60 | 45,4 | 44 | 42,4 | 39,2 |
| Megfelelő | 40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Nem megfelelő | 0-40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Nők | Percentilis | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Kiváló | 95 | 49,6 | 47,4 | 45,3 | 41,1 |
| Kitűnő | 80 | 43,9 | 42,4 | 39,7 | 36,7 |
| Jó | 60 | 39,5 | 37,8 | 36,3 | 33 |
| Megfelelő | 40 | 36,1 | 34,4 | 33 | 30,1 |
| Nem megfelelő | 0-40 | 36,1 | 34,4 | 33 | 30,1 |
Forrás: garmin.com
Hogyan növeljük a VO₂max értéket?
A VO₂max javításának módja viszonylag egyszerű. A VO₂max érték növelését megbízhatóan hosszú távú állóképességi edzéssel érheted el, HIIT-tel, intervallumokkal és más olyan tevékenységekkel kombinálva, amelyek során a pulzusod a piros anaerob zónában mozog. Nem feltétlenül kell az egész edzésnek ilyennek lennie - futás esetén például elég beiktatni néhány gyors intervallumot. Ha az intervallumokat kellően hosszú ideig iktatod be, és közben a maximális pulzuszónádban mozogsz, semmi ok, hogy a VO₂max score-od ne nőjön.2,3
Mennyi ideig tart a VO₂max növelése?
Ez attól függ, milyen score-ról indulsz - az elején ugyanis a score gyorsabban nő, majd a fejlődés jelentősen lelassul, ahogy egyre „jobb” leszel. Saját tapasztalatból (hobbi futóknál) meg tudjuk erősíteni, hogy az excellent szintről a superior szint eléréséhez körülbelül 8 hétre volt szükség intenzív felkészülés során.
Pontos-e a VO₂max mérése az órán?
Viszonylag igen, és jelzésértékként egy hétköznapi sportolónak, aki nem profi szinten mozog, elegendő. A legpontosabb mérési eredményeket a VO₂max esetében a professzionális laboratóriumi méréshez képest a Garmin, Coros és Polar sportórák érik el. Az Apple iWatch VO₂max értékei gyakran túl- vagy éppen alábecsültek, akár a laboratóriumi méréshez képest is. Ha teljesen biztos akarsz lenni a VO₂max értékedben, ajánlott laboratóriumi terheléses tesztet végeztetni spiroergometriás vizsgálat keretében. Erre a vizsgálatra, az úgynevezett „sportorvosi vizsgálatra”, minden nagyobb városban lehet jelentkezni - a vizsgálat ára 1 500-2 500 cseh korona körül mozog.
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