Kaip sportininkai dažnai matote VO₂max. reikšmę ant savo laikrodžio. Bet ką ši reikšmė tiksliai reiškia ir kaip ją galima efektyviai bei ilgalaikiškai padidinti?
Kas yra VO₂max?
Tai jūsų fizinės formos ir bendros širdies bei kraujagyslių sveikatos rodiklis. VO₂max reiškia deguonies kiekį (ml), kurį jūsų kūnas gali pristatyti į audinius per minutę fizinio aktyvumo, kurio metu jūsų pulso riba juda prie viršutinės ribos. Kuo didesnė reikšmė (vadinamasis VO₂max balas), tuo geresnė fizinė forma ir aukštesnis laktato slenkstis. Praktiškai tai reiškia, kad didėjant VO₂max reikšmei galėsite bėgti, plaukti, važiuoti dviračiu arba atlikti kitą sudėtingą veiklą greičiau ir ilgesnį laiko tarpą.1,2,3 Didesnė VO₂max reikšmė tačiau nebūtinai reiškia, kad automatiškai būsite greitesnis nei kažkas su mažesne reikšme.
VO₂max orientacinės lentelės vyrams ir moterims pagal amžių ir fizinio pasirengimo lygį
| Vyrai | Procentilis | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Puikus | 95 | 55,4 | 54 | 52,5 | 48,9 |
| Labai geras | 80 | 51,1 | 48,3 | 46,4 | 43,4 |
| Geras | 60 | 45,4 | 44 | 42,4 | 39,2 |
| Pakankamas | 40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Nepakankamas | 0-40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Moterys | Procentilis | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Puikus | 95 | 49,6 | 47,4 | 45,3 | 41,1 |
| Labai geras | 80 | 43,9 | 42,4 | 39,7 | 36,7 |
| Geras | 60 | 39,5 | 37,8 | 36,3 | 33 |
| Pakankamas | 40 | 36,1 | 34,4 | 33 | 30,1 |
| Nepakankamas | 0-40 | 36,1 | 34,4 | 33 | 30,1 |
Šaltinis: garmin.com
Kaip padidinti VO₂max?
Instrukcija, kaip pagerinti VO₂max, yra gana paprasta. VO₂max reikšmės padidinimą patikimai pasieksi ilgalaikiu ištvermės treniruotėmis kartu su HIIT, intervalais ir kitomis veiklomis, kurių metu tavo pulsas judės raudonoje anaerobinėje zonoje. Nebūtina, kad tai būtų visa treniruotė - bėgimo atveju, pavyzdžiui, pakanka įtraukti keletą greitų intervalų. Jei intervalus įtrauksi pakankamai ilgai ir jų metu judėsi savo maksimalioje pulso zonoje, nėra priežasties, kodėl tavo VO₂max balas nepadidėtų.2,3
Kiek laiko trunka VO₂max padidinimas?
Čia priklausys nuo to, nuo kokio balo pradedi - pradžioje balas augs greičiau, tačiau vėliau pažanga gerokai lėtės, kuo „geresnis" tapsi. Iš savo patirties (mėgėjų bėgikų) galime patvirtinti, kad pereiti iš lygio excellent ir pasiekti lygį superior užtruko maždaug 8 savaites intensyvaus pasiruošimo metu.
Ar VO₂max matavimas laikrodžiu yra tikslus?
Santykinai taip ir kaip orientacinis rodiklis paprastam sportininkui, kuris nesiekia profesionalaus lygio, to pakanka. Tiksliausius VO₂max matavimo rezultatus, lyginant su profesionaliu laboratoriniu matavimu, pasiekia sportiniai laikrodžiai Garmin, Coros ir Polar. Apple iWatch VO₂max reikšmes dažnai pervertina arba, priešingai, nuvertina, ir tai net lyginant su laboratoriniu matavimu. Jei norite turėti visišką tikrumą dėl savo VO₂max reikšmės, rekomenduojame atlikti laboratorinį apkrovos testą Spiroergometrijos. Šiam tyrimui, „vadinamajai sportinei apžiūrai" galite užsiregistruoti bet kuriame didesniame mieste - tyrimo kaina svyruoja nuo 1 500 iki 2 500 Kč.
Šaltiniai:
Komentarai (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)