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.
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