Yadda ake Gwajin VO2max: Cikakken Jagora

Laboratory, filin, da hanyoyin smartwatch don auna ƙarfin motsa jikin ku

Me yasa Gwajin VO2max ku?

Gwajin nakuVO2max (mafi girman yawan iskar oxygen)yana ba da ma'auni na haƙiƙa na motsa jiki na motsa jiki kuma yana taimakawa jagorar yanke shawara na horo. Ko kuna amfani da gwajin lab, gwajin filin, ko ƙididdigar smartwatch, fahimtar VO2max ɗin ku yana ba ku damar:

Saita daceyankunan horodangane da ilimin halittar ku
Bibiyar haɓakar motsa jiki akan hawan horo
Yi hasashen wasan tsere a nesa daban-daban
Gano ko horo yana da tasiri
Kwatanta matakan dacewa a cikin lokuta daban-daban

Wannan jagorar ta ƙunshi hanyoyin gwaji guda uku: gwaje-gwajen dakin gwaje-gwaje (mafi dacewa), gwaje-gwajen filin (na zahiri da kyauta), da ƙididdigar smartwatch (mai dacewa da ci gaba).

Gwajin VO2max (Gold Standard)

Gwajin dakin gwaje-gwaje tare da cart na rayuwa shine hanya mafi dacewa don auna VO2max, yawanci daidai zuwa tsakanin ± 3-5%.

Me Yake Faruwa Yayin Gwajin Lab

Madaidaicin gwajin VO2max ya ƙunshi:

Saitin kayan aiki:Kuna sa abin rufe fuska ko bakin magana da aka haɗa da keken motsi wanda ke auna yawan iskar oxygen (VO2) da samar da carbon dioxide (VCO2)
Dumi-dumi:Minti 5-10 cikin sauƙin gudu akan injin tuƙi
Ƙa'idar haɓakawa:Sauri da/ko karkata suna karuwa kowane minti 1-2
Ƙoƙari mafi girma:Ci gaba har zuwa gajiya na son rai (minti 8-12 jimlar)
Ma'auni:VO2max, max yawan bugun zuciya, rabon musanyar numfashi (RER), da bakin lactate

Gwaji Protocol

Ƙa'idar Treadmill (Mafi kowa)

Ci gaba da tafiya:Fara da sauƙi, ƙara saurin 0.3-0.5 mph kowane minti daya
Bruce Protocol:Ƙara sauri da karkata kowane minti 3 (wanda aka tsara don marasa lafiya na zuciya, ƙalubale sosai)
Bruce da aka gyara:Ƙarin karuwa a hankali, mafi kyau ga masu gudu
Ka'idoji na al'ada:An ƙirƙira don matakin motsa jiki da bangon gudu

Waƙa Protocol

Wasu wurare suna ba da gwajin waƙa na waje tare da na'urori masu nazari na rayuwa. 'Yan wasa suna gudu da sauri da sauri yayin da suke sanye da na'ura mai ɗaukar hoto wanda ke auna yawan iskar oxygen.

Me Sakamako Ya Fada Maka

Cikakken gwajin gwaji yana ba da:

VO2max darajar:An bayyana a cikin ml/kg/min (misali, 55 ml/kg/min)
Matsakaicin adadin zuciya:iyakar gaskiyar ku, ba ƙididdigewa ba
Matsakaicin magudanar iska:VT1 (kofa na aerobic) da VT2 (ƙofar anaerobic)
Bayanan tattalin arziki:Oxygen farashin a daban-daban taki
RER max:Yana nuna ingancin gwaji (ya kamata ya wuce 1.10-1.15)
Yankunan horo:Yankunan da aka keɓance dangane da ilimin halittar jikin ku

Farashin da Samuwar

Farashin:$150-300 a kowane gwaji
Inda:Dakunan gwaje-gwaje na motsa jiki na jami'a, dakunan shan magani na wasanni, cibiyoyin wasan kwaikwayo
Mitar:Gwada kowane watanni 3-6 don bibiyar daidaitawar horo
Shiri:An huta sosai, guje wa horo mai ƙarfi sa'o'i 48 kafin abinci, mai ruwa, sa'o'i 2-3 bayan cin abinci

Abubuwan Gwajin Lab

Ribobi	Fursunoni
Mafi daidaito (± 3-5%) Cikakken bayanai sama da VO2max Yana gano max ɗin bugun zuciya na gaskiya Yana ƙayyade ainihin yankunan horo	Tsada ($150-300) Yana buƙatar kayan aiki na musamman Cin lokaci (1-2 hours) Ba za a iya gwadawa akai-akai ba

Gwajin filin don VO2max

Gwajin filin yana ba da ƙididdiga masu ma'ana na VO2max (± 10-15% daidaito) ba tare da kayan aiki masu tsada ba. Waɗannan gwaje-gwajen suna aiki mafi kyau idan ana yin su akai-akai ƙarƙashin yanayi iri ɗaya.

1. Gwajin Minti 12 Cooper

Gudu kamar yadda zai yiwu a cikin mintuna 12 akan hanya da aka auna ko tas ɗin lebur.

Lissafin VO2max:
VO2max = (Nisa a cikin mita × 0.0225) - 11.3

Misali:
Nisa: Mita 3,200
VO2max = (3,200 × 0.0225) - 11.3 = 60.7 ml/kg/min

Ribobi:Mai sauƙi, yana buƙatar waƙa kawai da mai ƙidayar lokaci
Fursunoni:Pacing yana da wahala, yana iya zama mai haɓakawa, dogaro da yanayi

2. Gwajin Gudun Mile 1.5

Gudu mil 1.5 (kilomita 2.4) da sauri akan hanya.

Lissafin VO2max:
VO2max = 132.853 - (0.0769 × nauyin jiki a lbs) - (0.3877 × shekaru) + (6.315 idan namiji, 0 idan mace) - (3.2649 × lokaci a cikin mintuna) - (0.1565 × bugun zuciya a gama)

Ƙimar mafi sauƙi:
VO2max ≈ 88.768 - (0.0957 × lokaci a cikin daƙiƙa) + 8.892 (ƙara ga maza)

Misali:
Namiji, mil 1.5 a cikin 9:30 ( seconds 570)
VO2max ≈ 88.768 - (0.0957 × 570) + 8.892 = 43.1 ml/kg/min

3. Gwajin Tafiya na Rockport (Mataki na Ƙarƙashin Ƙarfafawa)

Yi tafiyar mil 1 da sauri da sauri, auna lokaci da bugun zuciya a ƙarshe.

Lissafin VO2max:
VO2max = 132.853 - (0.0769 × nauyi lbs) - (0.3877 × shekaru) + (6.315 idan namiji) - (3.2649 × minti na lokaci) - (0.1565 × HR)

Mafi kyau ga masu farawa ko waɗanda suka dawo daga rauni. Kadan daidai ga masu gudu masu dacewa.

4. 5K Hanyar gwaji lokaci

Gudu mafi girman ƙoƙarin tseren 5K ko gwajin lokaci. Takin ku na 5K yana da alaƙa da ƙarfi tare da VO2max.

Kiyasin:Yi amfani da na'urorin ƙididdiga masu gudana (Jack Daniels'VDOT, dabarar Riegel) don kimanta VO2max daga lokacin 5K.

Matsakaicin daidaitawa:

5K a cikin 25:00 ≈ VO2max na 44 ml/kg/min
5K a cikin 20:00 ≈ VO2max na 56 ml/kg/min
5K a cikin 16:30 ≈ VO2max na 68 ml/kg/min

Ribobi:Takamaiman tsere, mai motsa rai, ya haɗa da dabarun taki
Fursunoni:Yana buƙatar ƙoƙarin tsere, yanayi / hanya yana shafar sakamako

5. Yo-Yo Gwajin Farfadowa Mai Wuta

Gwajin gudu na ci gaba tare da haɓaka saurin gudu da gajeriyar farfadowa. An tsara asali don ƙwallon ƙafa amma an daidaita shi don masu gudu.

Masu gudu suna kammala jigilar mitoci 20 a saurin gudu tare da dawo da dakika 10 tsakanin kowane jirgin. Gwajin yana ci gaba har sai rashin iya kiyaye takin da ake buƙata.

Ribobi:An inganta shi don wasanni na ƙungiyar, ya haɗa da sashin farfadowa
Fursunoni:Yana buƙatar takamaiman alamun sauti, ƙarancin ƙayyadaddun ƙayyadaddun gudu

Gwajin Filin Mafi kyawun Ayyuka

Daidaituwa:Wuri ɗaya, yanayi iri ɗaya, lokaci ɗaya na rana
Shiri:An huta sosai, dumi mai kyau, awanni 48 tun lokacin horo mai wahala
Mitar:Gwada kowane mako 6-8, ba sau da yawa ba
Ƙarfafawa:Matsakaicin ƙoƙarin da ake buƙata don ingantaccen sakamako
Tafiya:Ko da taki yana ba da sakamako mafi kyau

Ƙimar Smartwatch VO2max

Agogon GPS na zamani daga Garmin, Polar, Coros, Apple, da sauransu suna ba da ƙididdiga na VO2max ci gaba. Duk da yake ƙasa da daidaitattun gwaje-gwajen lab (± 10-15%), suna ba da fa'idar bin diddigin abubuwan da ke faruwa a kan lokaci.

Yadda Smartwatches ke kimanta VO2max

Watches suna amfani da algorithms waɗanda ke tantancewa:

Bayanan bugun zuciya:Martani ga tsananin gudu daban-daban
Taki/gudu:Yaya sauri kuke gudu a nau'ikan bugun zuciya daban-daban
Bayanan mai amfani:Shekaru, nauyi, jinsi, tarihin horo
Matsayi:Canje-canjen girma yayin gudu
Bayanan tarihi:Abubuwan da ke faruwa akan gudu da yawa

Abubuwan Bukatu don Ingantattun Ƙididdiga

Ƙididdiga na Smartwatch yana aiki mafi kyau lokacin da kuke:

Yi amfani da madaurin ƙirji ko ingantaccen firikwensin HR na gani
Yi makonni da yawa na gudana bayanai a agogon
Haɗa ƙoƙari mai ƙarfi wanda ke tura HR zuwa 85-95% na max
Sabunta bayanan sirri (nauyi, shekaru) daidai
Gudu a wurare daban-daban da yanayi

Garmin VO2max (FirstBeat Algorithm)

Garmin yana amfani da ƙididdigar FirstBeat don kimanta VO2max yayin tafiyar waje tare da GPS da bayanan bugun zuciya. Ƙididdiga ta sabuntawa bayan gudanar da ya dace da sharuɗɗa: Tsawon mintuna 10+, haɓakar bugun zuciya, daidaiton GPS.

Daidaiton dalilai:

Mafi daidaito tare da madaurin HR na kirji vs na gani
Yana buƙatar gudu da yawa don daidaitawa
Mai yiwuwa overestimate ga sabon shiga, raina ga elites
Iska, zafi, tsayi yana rinjayar ƙididdiga

Fihirisar Gudun Gudun Polar

Polar tana lissafin "Running Index" wanda yayi daidai da VO2max. Sabuntawa bayan kowane gudu ya cika mafi ƙarancin ma'auni. Yana amfani da taki, bugun zuciya, da kididdigar tattalin arziki mai gudana.

Cibiyar Horar da Koros

Coros yana ba da ƙididdiga na VO2max tare da ma'aunin ingancin aiki.Sabuntawa fiye da Garmin, yana canzawa a hankali cikin makonni.

Apple Watch VO2max

Apple Watch ya kiyasta "Cardio Fitness" (VO2max daidai) daga tafiya a waje, gudu, ko motsa jiki. Yana buƙatar daidaitaccen GPS da bayanan ƙimar zuciya.

Run Analytics Sirri-Hanyar Farko

KIYAYE18Xkimanta VO2max daga bayanan da ke gudana ta amfani da ingantattun algorithms, kama da agogon kasuwanci. Bambancin maɓalli: duk lissafin yana faruwa akan na'urarka, yana tabbatarwacikakken sirri.

Run Analytics kuma yana ƙididdigewaGudun Mahimmanci (CRS), wanda ke da alaƙa da canje-canjen VO2max kuma yana ba da wani alamar haɓakar motsa jiki na motsa jiki.

Ƙimar Ƙimar Smartwatch

Cikakken daidaito:± 10-15% idan aka kwatanta da gwajin gwaji
Abubuwan muhalli:Zafi, tsayi, iska yana rinjayar ƙididdiga
Bambancin yau da kullun:Zai iya canzawa 3-5% tsakanin gudu
Mafi kyau ga trends:Bibiyan canje-canje a cikin makonni/watanni, ba ƙimar yau da kullun ba
Ba a inganta shi ba ga duk masu amfani:Kadan daidai ga fitattun mutane da masu farawa

Fassarar Sakamakon Gwajin VO2max

VO2max ta Shekaru da Jinsi

Matsayin Jiyya	Maza 20-29	Mata 20-29	Maza 40-49	Mata 40-49
Talakawa	<35	<27	<31	<24
Gaskiya	35-43	27-35	31-39	24-31
Yayi kyau	44-52	36-43	40-47	32-39
Madalla	53-62	44-51	48-56	40-47
Maɗaukaki	> 62	> 51	> 56	> 47
Elite Runner	70-85	60-75	65-75	55-65

Hasashen Ayyukan tsere daga VO2max

VO2max yana annabta aiki sosai a cikin guntun tsere (5K-10K) ammatafiyar da tattalin arzikiya zama mafi mahimmanci ga marathon.

Kimanin tsinkayen tsere:

PRATECT6X 45:5K ~23:00, 10K ~48:00, HM ~1:52, Marathon ~4:00
PRATECT6X 55:5K ~19:00, 10K ~39:30, HM ~1:28, Marathon ~3:10
PRATECT6X 65:5K ~16:00, 10K ~33:30, HM ~1:14, Marathon ~2:40

Lura:Waɗannan kiyasi ne. Ayyukan gaske ya dogara da horo, tattalin arziki, taurin hankali, dabarun tsere, da yanayi.

Amfani da VO2max don saita Yankunan horo

Gwajin VO2max yana gano keɓaɓɓen kuyankunan horo:

Yanki 2 (Tsarin Aerobic):60-70% na VO2max taki
Yanki na 4 (Matsakaici):80-90% na VO2max taki
Yanki 5 (tsakanin VO2max):95-100% na VO2max taki

Gwaje-gwajen Lab suna ba da madaidaicin taki/kuɗin zuciya ga kowane yanki. Gwaje-gwajen filin da ƙididdigar smartwatch suna buƙatar amfani da kafaffen ƙididdiga na yanki.

Yaushe Da Yadda Ake Yin Gwaji

Mafi kyawun Mitar Gwaji

Gwajin Lab:Kowane watanni 3-6 (tsada, yana ba da damar lokacin daidaitawa)
Gwajin filin:Kowane mako 6-8 (yana ba da damar canje-canje masu ma'ana)
Smartwatch:Ci gaba (bibiyar yanayin kowane wata, watsi da canjin yau da kullun)

Lokacin Tsammanin Ingantawa

VO2max yana amsa horo a cikin makonni 6-12:

Masu farawa:10-15% inganta a farkon makonni 8-12
Masu tsere masu horo:3-8% inganta kowane tsarin horo
Na gaba masu gudu:1-3% haɓakawa na shekara-shekara

Abubuwan Da Suka Shafi Dogaran Gwaji-Sake Gwaji

Sarrafa waɗannan masu canji don ingantacciyar kwatance:

Hanyar gwaji iri ɗaya (lab, nau'in gwajin filin)
Irin wannan yanayin muhalli (zazzabi, iska, tsayi)
Matsayin horo daidai (lokaci ɗaya naperiodization)
Farfadowa da kyau (48+ hours tun lokacin motsa jiki mai wahala)
Daidaitaccen lokacin rana
Irin wannan hydration da abinci mai gina jiki

Tambayoyin da ake yawan yi Game da Gwajin VO2max

Shin gwajin dakin gwaje-gwaje ya cancanci farashi?

Idan kuna da gaske game da haɓaka aiki kuma kuna iya samun $150-300, gwajin lab yana samar da bayanai masu mahimmanci fiye da VO2max: ƙimar zuciya ta gaske, madaidaitan iskar iska, tafiyar da tattalin arziƙin, da daidaitattun wuraren horo. Ga masu tseren nishadi, gwaje-gwajen filin da ƙididdigar smartwatch na iya wadatar.

Yaya daidaitattun ƙididdigar smartwatch VO2max?

Ƙididdiga na Smartwatch yawanci suna tsakanin ± 10-15% na ƙimar gwajin da aka gwada lokacin amfani da ingancin ƙimar bugun zuciya.Sun fi fa'ida don bin diddigin canje-canjen dangi akan lokaci maimakon cikakkiyar ƙima. Yi amfani da madaurin ƙirji na HR don ingantacciyar daidaito.

Zan iya gwada VO2max a gida?

Ee, ta yin amfani da gwaje-gwajen filin kamar gwajin mintuna 12 na Cooper ko gwajin gudu na mil 1.5. Waɗannan suna buƙatar hanya da aka auna kawai da mai ƙidayar lokaci. Duk da yake ƙasa da daidaitattun gwaje-gwajen lab (± 10-15%), suna ba da ƙididdiga masu amfani lokacin da aka yi akai-akai.

Sau nawa zan gwada VO2max?

Gwajin Lab kowane watanni 3-6, gwajin filin kowane mako 6-8. Gwaji akai-akai baya bada isasshen lokaci don daidaitawa mai ma'ana. Ƙididdiga na Smartwatch yana ɗaukaka ci gaba - bibiyar yanayin kowane wata, ba ƙimar yau da kullun ba.

Idan VO2max nawa baya inganta fa?

VO2max plateaus bayan watanni 6-12 na horo. A wannan gaba, mayar da hankali kan tafiyar da tattalin arziki, matakin lactate, da ƙwarewar tunani. Elite masu gudu ba safai suke haɓaka VO2max amma suna ci gaba da sauri ta hanyar haɓaka tattalin arziki da kofa.

Shin ina buƙatar gwada VO2max don ingantawa a matsayin mai gudu?

A'a. Yawancin masu tsere masu nasara ba su taɓa gwada VO2max ba, suna dogara maimakon sakamakon tseren, matakan horo, da ƙoƙarin da aka sani. Gwaji yana ba da bayanai masu amfani amma ba shi da mahimmanci don haɓakawa. Daidaitaccen horo yana da mahimmanci fiye da mitar gwaji.

Me yasa smartwatch VO2max na ke canzawa kullun?

Sauye-sauye na yau da kullun na 2-5% na al'ada ne saboda gajiya, yanayi, ingancin bacci, da bambancin algorithm. Kada ku damu da canje-canjen yau da kullun - bibiyar yanayin kowane wata. Daidaitaccen yanayin sama sama da makonni 6-8 yana nuna ci gaba na gaske.

Shin tsayi zai iya shafar gwajin VO2max?

Ee. VO2max yana raguwa kusan 1% a cikin 300m sama da matakin teku. Gwajin gwaje-gwaje a tsayi yana nuna ƙarancin ƙima fiye da gwajin matakin teku. Ƙididdiga na Smartwatch ba zai iya daidaitawa don tsayi ba, yana nuna ƙarancin ƙima a lokacin tseren dutse.