Come sportivo vedi spesso il valore del VO₂max. sul tuo orologio. Ma cosa ti indica esattamente questo valore e come si può aumentare in modo efficace e duraturo?
Cos'è il VO₂max?
È un indicatore della tua forma fisica e della salute cardiovascolare generale. Il VO₂max esprime la quantità di ossigeno (in ml) che il tuo corpo è in grado di trasportare ai tessuti durante un minuto di attività fisica, in cui la tua frequenza cardiaca si avvicina al limite superiore. Più alto è il valore (il cosiddetto VO₂max score), migliore è la forma fisica e più alta è la soglia del lattato. In pratica questo significa che con l'aumentare del valore del VO₂max potrai correre, nuotare, andare in bicicletta o svolgere un'altra attività intensa più velocemente e per un periodo di tempo più lungo.1,2,3 Un valore più alto di VO₂max non significa però necessariamente che sarai automaticamente più veloce di qualcuno con un valore più basso.
Tabelle di riferimento del VO₂max per uomini e donne in base all'età e al livello di forma fisica
| Uomini | Percentile | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Superiore | 95 | 55,4 | 54 | 52,5 | 48,9 |
| Eccellente | 80 | 51,1 | 48,3 | 46,4 | 43,4 |
| Buono | 60 | 45,4 | 44 | 42,4 | 39,2 |
| Sufficiente | 40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Insufficiente | 0-40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Donne | Percentile | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Superiore | 95 | 49,6 | 47,4 | 45,3 | 41,1 |
| Eccellente | 80 | 43,9 | 42,4 | 39,7 | 36,7 |
| Buono | 60 | 39,5 | 37,8 | 36,3 | 33 |
| Sufficiente | 40 | 36,1 | 34,4 | 33 | 30,1 |
| Insufficiente | 0-40 | 36,1 | 34,4 | 33 | 30,1 |
Fonte: garmin.com
Come aumentare il VO₂max?
Il metodo per migliorare il VO₂max è piuttosto semplice. Un aumento del valore di VO₂max si ottiene in modo affidabile con un allenamento di resistenza prolungato nel tempo in combinazione con HIIT, intervalli e altre attività, durante le quali la tua frequenza cardiaca si muoverà nella zona rossa anaerobica. Non deve necessariamente essere l'intero allenamento - nel caso della corsa, ad esempio, basta inserire alcuni intervalli veloci. Se inserisci gli intervalli abbastanza a lungo e ti muovi durante essi nella tua zona di frequenza cardiaca massima, non c'è motivo per cui il tuo VO₂max score non debba aumentare.2,3
Quanto tempo ci vuole per aumentare il VO₂max?
Qui dipende da quale score parti - all'inizio infatti lo score crescerà più velocemente, ma poi il progresso rallenterà notevolmente più "bravo" diventerai. Per esperienza personale (di runner amatoriali) possiamo confermare che passare dal livello excellent e raggiungere il livello superior ha richiesto circa 8 settimane durante una preparazione intensiva.
La misurazione del VO₂max sull'orologio è precisa?
Relativamente sì ed è sufficiente come indicazione per lo sportivo comune che non si muove a livello professionale. I risultati di misurazione più precisi del VO₂max rispetto alla misurazione professionale in laboratorio li raggiungono gli orologi sportivi Garmin, Coros e Polar. Gli Apple iWatch spesso sovrastimano o al contrario sottostimano i valori di VO₂max, anche rispetto alla misurazione in laboratorio. Se vuoi avere assoluta certezza sul tuo valore di VO₂max, ti consigliamo di sottoporti a un test da sforzo in laboratorio nell'ambito di una spiroergometria. Per sottoporti a questo esame, la cosiddetta “visita sportiva”, puoi prenotare in ogni città più grande - il costo dell'esame si aggira tra 1 500-2 500 CZK.
Fonti:
Commenti (39)
In March 2019, I was only 24 years old when my life changed in a way I never imagined. My Name is Manuel Franco, I became the winner of the incredible $768.4 million Powerball jackpot. Before that happened, I had received spiritual numbers from Chief Ade. At first I wasn’t sure what to think, but something inside me told me to trust the numbers. I followed the guidance, bought my ticket, and waited. When the winning numbers were announced, I checked my ticket again and again. I was completely shocked, I couldn’t believe that the numbers on my ticket matched the winning numbers, that moment changed everything for me. I went from being an ordinary 24-years old to becoming a multimillion dollar lottery winner overnight. I will never forget the role Chief Ade’s spiritual numbers played in my story. To this day, I still look back and ask myself how everything came together at exactly the right moment. Sometimes, life can surprise you in ways you never thought possible. Email chiefadespellhome@gmail.com Or WhatsApp +234 901 380 6328
In March 2019, I was only 24 years old when my life changed in a way I never imagined. My Name is Manuel Franco, I became the winner of the incredible $768.4 million Powerball jackpot. Before that happened, I had received spiritual numbers from Chief Ade. At first I wasn’t sure what to think, but something inside me told me to trust the numbers. I followed the guidance, bought my ticket, and waited. When the winning numbers were announced, I checked my ticket again and again. I was completely shocked, I couldn’t believe that the numbers on my ticket matched the winning numbers, that moment changed everything for me. I went from being an ordinary 24-years old to becoming a multimillion dollar lottery winner overnight. I will never forget the role Chief Ade’s spiritual numbers played in my story. To this day, I still look back and ask myself how everything came together at exactly the right moment. Sometimes, life can surprise you in ways you never thought possible. Email chiefadespellhome@gmail.com Or WhatsApp +234 901 380 6328
Dear friends online My name is Destiny Hudson And I live in the USA, Dominica I am here today to appreciate the good work of Dr Oyagu, for helping me curing my HSV 1&2 Disease, I contacted the virus from my Partner, I found out he was cheating on me, so I broke up with him, 2 month later I went to test myself in the hospital when I was seeing sore on my mouth and Private areas, I was diagnosed of HSV 1&2. I tried using the acyclovir medicine but it didn’t help in curing it, I went on a search and found out Dr Oyagu curing people illness, and so I got his email and I was told how I can get his herbal cure, 3 days later I received his medicine after using it for 2 weeks I was tested again and was confirm negative, today I am totally free. If you are over there looking for solution email: oyaguherbalhome@gmail.com or contact him on WhatsApp +2348101755322 today and share your own testimony. And He also has herbal cure for the Following DISEASES, eczema, urethra wart, chronic problems. Herpes, Cancer, Als, Hepatitis, Diabetes, HPV ,Infections, ulcer ETC
Dear friends online My name is Destiny Hudson And I live in the USA, Dominica I am here today to appreciate the good work of Dr Oyagu, for helping me curing my HSV 1&2 Disease, I contacted the virus from my Partner, I found out he was cheating on me, so I broke up with him, 2 month later I went to test myself in the hospital when I was seeing sore on my mouth and Private areas, I was diagnosed of HSV 1&2. I tried using the acyclovir medicine but it didn’t help in curing it, I went on a search and found out Dr Oyagu curing people illness, and so I got his email and I was told how I can get his herbal cure, 3 days later I received his medicine after using it for 2 weeks I was tested again and was confirm negative, today I am totally free. If you are over there looking for solution email: oyaguherbalhome@gmail.com or contact him on WhatsApp +2348101755322 today and share your own testimony. And He also has herbal cure for the Following DISEASES, eczema, urethra wart, chronic problems. Herpes, Cancer, Als, Hepatitis, Diabetes, HPV ,Infections, ulcer ETC
CyberNoxSecurity — Professional Cybersecurity, Investigation & Recovery Services
CyberNoxSecurity is committed to providing professional cyber-security solutions, ethical hacking services,
digital investigationsand recovery support designed to help individuals and businesses navigate complex online threats.
Our areas of expertise include cryptocurrency-related investigations, recovery scam awareness,
digital fraud investigations, authorized ethical hacking, and credit repair guidance.
We focus on identifying potential security vulnerabilities, analyzing suspicious online activities,
and helping clients understand the available options for addressing financial and digital security concerns.
Contact here via Whats-App: +447928388124
Learn More @ https: //cybernoxsecurity . com/
Email: support @ cybernoxsecurity . com
CyberNoxSecurity — Professional Cybersecurity, Investigation & Recovery Services
CyberNoxSecurity is committed to providing professional cyber-security solutions, ethical hacking services,
digital investigationsand recovery support designed to help individuals and businesses navigate complex online threats.
Our areas of expertise include cryptocurrency-related investigations, recovery scam awareness,
digital fraud investigations, authorized ethical hacking, and credit repair guidance.
We focus on identifying potential security vulnerabilities, analyzing suspicious online activities,
and helping clients understand the available options for addressing financial and digital security concerns.
Contact here via Whats-App: +447928388124
Learn More @ https: //cybernoxsecurity . com/
Email: support @ cybernoxsecurity . com
hello everyone here, I am from MATT ROSOLEM from United States , i want to share a great testimony of how Dr harry herbal mixture cream saves me from shame and disgrace, my penis size was a big problem to me as the size was really so embarrassing and discouraging, a 37 year old full grown man like me having 3 inches penis and to worsen it i don’t last in sex i cant even last one minutes it was really a thing of shame my wife was really tired of me because my sex life was very poor , she never enjoyed sex, i was always thinking and searching for solutions everywhere until last months when i saw a testimony of how Dr harry herbal mixture cream have been helping people from the globe,i saw a youtuber MACK testifying of how Dr harry helped him enlarge his penis size so i decided to give him a try ,we talked and he gave me steps to follow which i did and to my greatest surprise in less than 14 days of taking the herbal mixture cream my penis grow to 9 inches i couldn’t believe my eyes and as i speak now my penis is now 11 inches long and i was amazed when my wife said i satisfy her so well now all thanks to Dr Harry herbal mixture cream,i will forever be grateful to him .you can contact him email drharrysolution@gmail.com or visit his website https://drharrysolutionhea.wixsite.com/healinghome and you can call/whatsapp +2349036417079
so if you you are suffering from any of this problems please do not hesitate to contact him now
hello everyone here, I am from MATT ROSOLEM from United States , i want to share a great testimony of how Dr harry herbal mixture cream saves me from shame and disgrace, my penis size was a big problem to me as the size was really so embarrassing and discouraging, a 37 year old full grown man like me having 3 inches penis and to worsen it i don’t last in sex i cant even last one minutes it was really a thing of shame my wife was really tired of me because my sex life was very poor , she never enjoyed sex, i was always thinking and searching for solutions everywhere until last months when i saw a testimony of how Dr harry herbal mixture cream have been helping people from the globe,i saw a youtuber MACK testifying of how Dr harry helped him enlarge his penis size so i decided to give him a try ,we talked and he gave me steps to follow which i did and to my greatest surprise in less than 14 days of taking the herbal mixture cream my penis grow to 9 inches i couldn’t believe my eyes and as i speak now my penis is now 11 inches long and i was amazed when my wife said i satisfy her so well now all thanks to Dr Harry herbal mixture cream,i will forever be grateful to him .you can contact him email drharrysolution@gmail.com or visit his website https://drharrysolutionhea.wixsite.com/healinghome and you can call/whatsapp +2349036417079
so if you you are suffering from any of this problems please do not hesitate to contact him now
If you or someone you know has fallen victim to a crypt0currency scam, I highly recommend reaching out to Brunoe Quick Hack. Their services are a beacon of hope for those who have lost their hard-earned money to fraudulent activities. With their help, you can recover your lost crypt0currency and regain control of your financial well-being. I’m grateful for their assistance in my time of need. In conclusion, I would like to extend my gratitude to Brunoe Quick Hack for their exceptional service and expertise in rec0vering my lost crypt0currency. Their professionalism, efficiency, and dedication to their craft are a testament to their commitment to helping victims of crypt0currency scams. having lost a significant amount of crypt0currency to scammers. The experience was not only financially devastating but also emotionally taxing. lost accounts.
Gain access to your wife’s, girlfriend’s, husband’s, or boyfriend’s social media accounts.
Recover funds lost to scams, through bank transfers and crypt0currencies such as BTC, USDT, and ETH. .
Recover your social media lost accounts.
Contact: Email>>> BrunoeQuickHack(AT)gmail.COM
WhatsApp at:: +170-578 (42-635)
If you or someone you know has fallen victim to a crypt0currency scam, I highly recommend reaching out to Brunoe Quick Hack. Their services are a beacon of hope for those who have lost their hard-earned money to fraudulent activities. With their help, you can recover your lost crypt0currency and regain control of your financial well-being. I’m grateful for their assistance in my time of need. In conclusion, I would like to extend my gratitude to Brunoe Quick Hack for their exceptional service and expertise in rec0vering my lost crypt0currency. Their professionalism, efficiency, and dedication to their craft are a testament to their commitment to helping victims of crypt0currency scams. having lost a significant amount of crypt0currency to scammers. The experience was not only financially devastating but also emotionally taxing. lost accounts.
Gain access to your wife’s, girlfriend’s, husband’s, or boyfriend’s social media accounts.
Recover funds lost to scams, through bank transfers and crypt0currencies such as BTC, USDT, and ETH. .
Recover your social media lost accounts.
Contact: Email>>> BrunoeQuickHack(AT)gmail.COM
WhatsApp at:: +170-578 (42-635)