Som idrottare ser du ofta värdet VO₂max. på din klocka. Men vad säger detta värde dig egentligen och hur kan det ökas effektivt och långsiktigt?
Vad är VO₂max?
Det är en indikator på din kondition och allmänna kardiovaskulära hälsa. VO₂max anger mängden syre (i ml) som din kropp klarar av att transportera till vävnaderna under en minuts fysisk aktivitet, då din pulsgräns ligger nära den övre gränsen. Ju högre värde (det s.k. VO₂max-score), desto bättre fysisk kondition och högre laktattröskel. I praktiken innebär det att med ett ökande VO₂max-värde kommer du att kunna springa, simma, cykla eller utföra en annan krävande aktivitet snabbare och under en längre tid.1,2,3 Ett högre VO₂max-värde innebär dock inte nödvändigtvis att du automatiskt blir snabbare än någon med ett lägre värde.
Referenstabeller för VO₂max för män och kvinnor efter ålder och konditionsnivå
| Män | Percentil | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Överlägsen | 95 | 55,4 | 54 | 52,5 | 48,9 |
| Utmärkt | 80 | 51,1 | 48,3 | 46,4 | 43,4 |
| Bra | 60 | 45,4 | 44 | 42,4 | 39,2 |
| Tillräcklig | 40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Otillräcklig | 0-40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Kvinnor | Percentil | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Överlägsen | 95 | 49,6 | 47,4 | 45,3 | 41,1 |
| Utmärkt | 80 | 43,9 | 42,4 | 39,7 | 36,7 |
| Bra | 60 | 39,5 | 37,8 | 36,3 | 33 |
| Tillräcklig | 40 | 36,1 | 34,4 | 33 | 30,1 |
| Otillräcklig | 0-40 | 36,1 | 34,4 | 33 | 30,1 |
Källa: garmin.com
Hur ökar man VO₂max?
Instruktionen för hur man förbättrar VO₂max är ganska enkel. Du uppnår tillförlitligt en ökning av VO₂max-värdet genom långsiktig uthållighetsträning i kombination med HIIT, intervaller och andra aktiviteter under vilka din puls rör sig i den röda anaeroba zonen. Det behöver inte nödvändigtvis vara hela träningspasset - vid löpning räcker det till exempel att lägga in några snabba intervaller. Om du lägger in intervallerna tillräckligt länge och rör dig i din maximala pulszon under dem, finns det ingen anledning att ditt VO₂max-score inte skulle öka.2,3
Hur lång tid tar det att öka VO₂max?
Här beror det på vilket score du börjar på - i början ökar nämligen scoret snabbare, men sedan avtar framstegen betydligt ju "bättre" du blir. Utifrån egen erfarenhet (hobbylöpare) kan vi bekräfta att det tog ungefär 8 veckor under intensiv träning att gå från nivån excellent till nivån superior.
Är mätningen av VO₂max på klockan noggrann?
Relativt sett ja, och som indikation för en vanlig idrottare, som inte rör sig på professionell nivå, räcker det. De mest exakta mätresultaten för VO₂max jämfört med professionell laboratoriemätning uppnås av sportklockorna Garmin, Coros och Polar. Apple iWatch övervärderar eller undervärderar ofta VO₂max-värdena, även jämfört med laboratoriemätning. Om du vill vara helt säker på ditt VO₂max-värde rekommenderar vi att du genomgår ett laboratoriearbetsprov inom ramen för undersökningen Spiroergometri. Denna undersökning, den så kallade ”idrottsundersökningen”, kan du boka i alla större städer - priset för undersökningen ligger mellan 1 500-2 500 Kč.
Källor:
Kommentarer (39)
I won the lottery, and people kept asking me how I did it. Well, yes, there’s a little secret they never knew: I won the $80,000,000 jackpot with the help of Priest Alaska winning spell. He gave me the numbers to play and told me when to play, and I followed his instructions. My dear friends, getting rich is never a matter of luck; it’s something we all have to work for. There are people who have been playing the same lottery for years and have never won. We need to be on the right path to achieve what we want. I say this because I want the best for everyone. You can’t just win the lottery; you have to know exactly what to do, what to play, and when to play. This is a truth no one will tell you. If you want to win big, I advise you to talk to Priest Alaska and let him guide you on what to do and how to do it with his lottery spell. You can try it. To learn more about Priest Alaska’s services, Email: alaskaspellcaster44@gmail.com or visit: Website: https://dralaskaspellcaster.mystrikingly.com
Friends and family have often asked me how I managed to win the lottery; today, I want to thank Priest Alaska, the great spell-caster who made it possible. I read about his lottery spell online and contacted him to help me win the jackpot; he asked for my name and some details, telling me he would cast a spell to reveal the winning numbers and the right platform to play on. I was skeptical at first, but my husband insisted we give it a try, so I provided the necessary information and requirements for the spell. After performing it, he gave me a series of numbers that had been revealed during the ritual. I bought a ticket and played those numbers. I was stunned when it was announced that I had won $60 million with the Ontario Lottery and Gaming Corporation (OLG). Join me in thanking him by emailing alaskaspellcaster44@gmail.com or WhatsApp him +233 59 274 5728
After speaking with Priest Alaska, I asked him to perform the LOTTO ritual for me to play and win LOTTO, he gave me a set of numbers and instructions, which I carefully followed before purchasing my ticket and playing the LOTTO. TO MY AMAZEMENT, I WON $180.5 MILLION POWERBALL JACKPOT. I am overjoyed and grateful for this turnaround in my life this credit goes to alaskaspellcaster44@gmail.com you can as well visit his website for more information regarding your solution you may seek: https://dralaskaspellcaster.mystrikingly.com
If you are facing any of the following challenges, Priest Alaska can also help you:
Spell to win back your ex-partner
Love spell for marital reconciliation
Lottery-winning spell
Pregnancy spell
Protection and career spells
Nothing is impossible if you truly believe you can achieve it. I have been trying to expand my wine business in my hometown, White Plains. For the past eight years, I had played the lottery in my spare time, but on one blessed day, I came across an article about Priest Alaska’s lottery-winning spell. I contacted Priest Alaska to see if it would work, and after agreeing to his terms and conditions for the work, he used his magical powers on my behalf; he provided the numbers I needed to play, and I followed his instructions. At the store, I discovered that I had won a $123 million jackpot. For a moment I felt uncertain, but I looked again and saw that it was real. My life has taken an extraordinary turn going from nothing to prosperity and I have come to realize that life has a spiritual dimension; with Priest Alaska’s spell, winning the lottery is truly possible. Priest Alaska’s contact details are as follows: email alaskaspellcaster44@gmail.com or WhatsApp him +233 59 274 5728
I don’t have time beating around the bush, instead I go straight to the point…. So to you doubters I ain’t expecting you all to believe my testimony but only the few chosen ones by God. In a short summary, I’m here to tell the whole world that I recently got cured from my long term herpes disease, both the HSV1 and HSV2 through the assistance of Herbalist doctor Oyagu I pray God continually blesses Dr Oyagu in all he does, because he is indeed a very good, nice and powerful doctor. I’m cured of herpes disease at last! Wow I’m so much in great joy because I’ve never in my life believed herbs works, but meeting doctor Oyagu was an eye opener and he made me believe that herpes truly got a complete cure. I used the doctor’s herbal medicine for just two weeks and I was totally cured from both my HSV1 and HSV2. I’m so excited. For help and assistance in getting rid of your herpes virus you can Call/WhatsApp doctor Oyagu on his telephone number: +2348101755322 or for more inquiries you can as well contact the doctor on EMAIL: oyaguherbalhome@gmail.com
I don’t have time beating around the bush, instead I go straight to the point…. So to you doubters I ain’t expecting you all to believe my testimony but only the few chosen ones by God. In a short summary, I’m here to tell the whole world that I recently got cured from my long term herpes disease, both the HSV1 and HSV2 through the assistance of Herbalist doctor Oyagu I pray God continually blesses Dr Oyagu in all he does, because he is indeed a very good, nice and powerful doctor. I’m cured of herpes disease at last! Wow I’m so much in great joy because I’ve never in my life believed herbs works, but meeting doctor Oyagu was an eye opener and he made me believe that herpes truly got a complete cure. I used the doctor’s herbal medicine for just two weeks and I was totally cured from both my HSV1 and HSV2. I’m so excited. For help and assistance in getting rid of your herpes virus you can Call/WhatsApp doctor Oyagu on his telephone number: +2348101755322 or for more inquiries you can as well contact the doctor on EMAIL: oyaguherbalhome@gmail.com
Hello everyone this is the opportunity for you to get cured completely from herpes virus with the good herbs of DR AGBOMIAN SUNDAY the good man you can give a try of this good herbal cure for herpes it’s really amazing i also recommended it as well contact his WhatsApp number via +2349153314157 or inbox his DRAGBOMIANHERBALCURED77@GMAIL.COM
How he has helped me in curing my sickness and bringing happiness into my life. I can really vouch for DR AGBOMIAN SUNDAY, In herbal treatment. I was suffering from Cervical Cancer and infected with HPV. I used to have unusual vaginal bleeding and painful urination. There was nothing I could do until a childhood friend introduced me to Dr. Agbomian Sunday Herbal Remedies. I spoke with him and ordered his recommended medication which was delivered to me through DHL. Immediately I began using herbal medicine, and within a week I couldn’t feel any pain. It took me 2 weeks to finish the medicine and afterwards I was completely cured. I highly recommend that you order your herbal medication through. Dragbomianherbalcured77@gmail.com