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.
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