Jako sportowiec często widzisz wartość VO₂max. na swoim zegarku. Co jednak dokładnie mówi ci ta wartość i jak można ją skutecznie i długotrwale zwiększyć?
Czym jest VO₂max?
To wskaźnik twojej kondycji i ogólnego zdrowia sercowo-naczyniowego. VO₂max wyraża ilość tlenu (w ml), którą twój organizm jest w stanie dostarczyć do tkanek w ciągu minuty aktywności fizycznej, podczas której twoje tętno znajduje się blisko górnej granicy. Im wyższa wartość (tzw. wynik VO₂max), tym lepsza kondycja fizyczna i wyższy próg mleczanowy. W praktyce oznacza to, że wraz ze wzrostem wartości VO₂max będziesz mógł biegać, pływać, jeździć na rowerze lub wykonywać inną wymagającą aktywność szybciej i przez dłuższy okres czasu.1,2,3 Wyższa wartość VO₂max. nie musi jednak koniecznie oznaczać, że automatycznie będziesz szybszy niż ktoś z niższą wartością.
Tabele referencyjne VO₂max dla mężczyzn i kobiet według wieku i poziomu kondycji
| Mężczyźni | Percentyl | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Wybitna | 95 | 55,4 | 54 | 52,5 | 48,9 |
| Doskonała | 80 | 51,1 | 48,3 | 46,4 | 43,4 |
| Dobra | 60 | 45,4 | 44 | 42,4 | 39,2 |
| Wystarczająca | 40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Niewystarczająca | 0-40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Kobiety | Percentyl | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Wybitna | 95 | 49,6 | 47,4 | 45,3 | 41,1 |
| Doskonała | 80 | 43,9 | 42,4 | 39,7 | 36,7 |
| Dobra | 60 | 39,5 | 37,8 | 36,3 | 33 |
| Wystarczająca | 40 | 36,1 | 34,4 | 33 | 30,1 |
| Niewystarczająca | 0-40 | 36,1 | 34,4 | 33 | 30,1 |
Źródło: garmin.com
Jak zwiększyć VO₂max?
Sposób na poprawę VO₂max jest stosunkowo prosty. Zwiększenie wartości VO₂max osiągniesz niezawodnie dzięki długotrwałemu treningowi wytrzymałościowemu w połączeniu z HIIT, interwałami i innymi aktywnościami, podczas których twoje tętno będzie się poruszać w czerwonej strefie beztlenowej. Nie musi to być koniecznie cały trening - w przypadku biegania wystarczy na przykład włączyć kilka szybkich interwałów. Jeśli będziesz stosować interwały wystarczająco długo i będziesz poruszać się podczas nich w swojej maksymalnej strefie tętna, nie ma powodu, aby twój wynik VO₂max się nie zwiększył.2,3
Jak długo trwa zwiększenie VO₂max?
Tutaj będzie zależeć od tego, od jakiego wyniku zaczynasz - na początku bowiem wynik będzie rósł szybciej, ale potem postęp będzie się wyraźnie spowalniać, im „lepszy” będziesz. Z własnego doświadczenia (biegaczy hobbystów) możemy potwierdzić, że przejście z poziomu excellent i osiągnięcie poziomu superior zajęło około 8 tygodni podczas intensywnego przygotowania.
Czy pomiar VO₂max na zegarku jest dokładny?
Względnie tak i jako wskazanie dla przeciętnego sportowca, który nie porusza się na poziomie profesjonalnym, wystarcza. Najdokładniejsze wyniki pomiaru VO₂max w porównaniu z profesjonalnym pomiarem laboratoryjnym osiągają zegarki sportowe Garmin, Coros i Polar. Apple iWatch wartości VO₂max często zawyża lub odwrotnie zaniża, i to nawet w porównaniu z pomiarem laboratoryjnym. Jeśli chcesz mieć całkowitą pewność co do swojej wartości VO₂max, zalecamy poddanie się laboratoryjnemu testowi wysiłkowemu w ramach badania spiroergometrii. Na to badanie, tzw. „badanie sportowe" możesz się zapisać w każdym większym mieście - cena badania mieści się w przedziale 1 500-2 500 Kč.
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