Matsakaicin VO2: Menene menene, yadda ake auna da yadda ake ƙaruwa

Wadatacce

• Menene VO2 na al'ada
• VO2 max gwaji
• 1. Gwajin kai tsaye
• 2. Gwajin kai tsaye
• Yadda ake ƙara matsakaicin VO2

Matsakaicin VO2 yayi daidai da yawan oksijin da mutum ya cinye yayin aikin motsa jiki, kamar su gudu, misali, kuma galibi ana amfani dashi don tantance ƙoshin lafiyar ɗan wasa, tunda yana wakiltar ƙarfin aerobic na mutum a hanya mafi kyau.

Matsakaiciyar kalmar VO2 tana nufin imumimar Maɗaukakiyar Oxygen kuma tana bayyana ikon jiki don ɗaukar iskar oxygen daga yanayin da isar da shi ga tsokoki yayin aikin jiki. Mafi girman VO2, mafi girman ikon karɓar isashshen oxygen daga iska da kaiwa ga tsokoki cikin hanzari da sauri, wanda ya dogara da numfashin mutum, ƙarfin jini da matakin horo.

Babban matsakaicin VO2 yana da alaƙa da fa'idodin kiwon lafiya kamar ƙananan haɗarin cututtukan zuciya da jijiyoyin jini, kansa, ɓacin rai da kuma ciwon sukari na 2, musamman saboda halaye masu kyau da kuma yanayin jiki.

Menene VO2 na al'ada

Matsakaicin VO2 na mutum mai zaman kansa kusan 30 zuwa 35 mL / kg / min, yayin da shahararrun masu tsere na gudun fanfalaki suna da VO2 max kusan 70 mL / kg / min.

Mata suna da, a matsakaita, ƙananan ƙananan VO2, wanda ya fara daga 20 zuwa 25 mL / kg / min a cikin mata masu nutsuwa kuma har zuwa 60 mL / kg / min a cikin 'yan wasa saboda a dabi'ance suna da yawan ƙiba da ƙananan haemoglobin.

Mutanen da ke zaune, wato, waɗanda ba sa yin motsa jiki, na iya inganta VO2 da sauri, duk da haka, mutanen da suka riga sun sami horo sosai kuma waɗanda ke yin motsa jiki a kai a kai, ƙila ba za su iya ƙara yawan VO2 ɗinsu da yawa ba, kodayake yana iya inganta ayyukansu ta hanyar gama gari. Wannan saboda wannan ƙimar ma tana da alaƙa da asalin mutum, wanda shine dalilin da yasa wasu mutane zasu iya ƙara VO2 a ɗan ƙaramin lokacin horo.

Baya ga VO2 da ke da alaƙa da halittar jini, hakanan tasirin shekarun mutum, ƙabilar sa, yanayin jikin shi, matakin horo da nau'in aikin da aka gudanar.

VO2 max gwaji

1. Gwajin kai tsaye

Don auna VO2, ana iya yin gwajin ergospirometry, wanda kuma ake kira gwajin ƙarfin huhu ko gwajin motsa jiki, wanda ake yin sa a kan abin hawa ko motsa jiki, tare da mutumin da ke sanye da abin rufe fuska da fuska da kuma wayoyin da ke manne a jiki. Wannan gwajin yana auna matsakaicin VO2, bugun zuciya, musayar gas akan numfashi da tsinkayar aiki gwargwadon ƙarfin horo.

Wannan gwajin yawanci likitan zuciya ko likitan wasanni ne ke neman shi don tantance 'yan wasa, ko kuma don tantance lafiyar mutanen da ke fama da cutar huhu ko ta zuciya, kuma a wasu lokuta, ana yawan auna yawan lactate a cikin jini a karshen gwaji.

Hakanan duba wane bugun zuciya ya dace don asarar nauyi.

2. Gwajin kai tsaye

Hakanan za'a iya kimanta matsakaicin VO2 a kaikaice ta hanyar gwajin jiki, kamar yadda batun gwajin Cooper yake wanda yake kimanta ƙarfin aerobic, ta hanyar nazarin nisan da mutum ya rufe yayin mintuna 12, yayin tafiya ko gudu a iyakar iyawa.

Da zarar an lura da ƙimomin, ya zama dole ayi lissafi ta amfani da lissafi, wanda zai ba mutum iyakar ƙimar VO2.

Gano yadda ake yin gwajin Cooper kuma ga yadda ake tantance matsakaicin VO2.

Yadda ake ƙara matsakaicin VO2

Don haɓaka matsakaicin VO2 ya zama dole don haɓaka horo na jiki saboda yana inganta yanayin motsa jiki, sa jiki ya fi ɗaukar oxygen da amfani da shi ta hanya mafi kyau, guje wa gajiya. A yadda aka saba, zai yiwu ne kawai a inganta VO2 max da kusan 30% kuma wannan ci gaban yana da alaƙa kai tsaye da yawan kitsen jiki, shekaru da yawan tsoka:

• Adadin mai: fatarancin kitsen jiki, ya fi girma VO2;
• Shekaru: ƙaramin mutum, mafi girman VO2 na iya zama;
• Muscle: mafi girman ƙwayar tsoka, mafi girman ƙarfin VO2.

Bugu da kari, atisaye mai karfi tare da akalla 85% na bugun zuciya shima yana taimakawa sosai don kara karfin VO2, amma da yake wannan horo ne mai karfi, ba a ba da shawarar ga duk wanda ya fara motsa jiki. Don fara motsa jiki da haɓaka VO2, ana ba da shawarar horo mai sauƙi, tare da kusan 60 zuwa 70% na VO2, wanda koyaushe mai koyar da motsa jiki ya kamata ya jagorance shi. Bugu da kari, wani zaɓi don inganta VO2 shine ta hanyar horo na tazara, wanda aka yi shi da ƙarfi sosai.