Ungathuthukisa Kanjani i-VO2 Max: Umhlahlandlela Ophelele Wokufaneleka Kwe-Cardiovascular

I-VO2 max ikala ukuthi umzimba wakho uwasebenzisa kahle kanjani umoya-mpilo ngesikhathi sokuzivocavoca okunzima. I-VO2 max ephezulu isho amandla enhliziyo namaphaphu aqinile. Ukufunda ukuthi ungayithuthukisa kanjani i-VO2 max kungakusiza ugijime ibanga elide, ukhwele izitebhisi kalula, futhi wehlise ingozi yesifo senhliziyo. Ucwaningo oluvela kwi-American Heart Association luxhumanisa izikolo eziphakeme ze-VO2 max nokuphila isikhathi eside nempilo engcono yesikhathi eside.

Lo mhlahlandlela uchaza ukuthi kusho ukuthini i-VO2 max, ukuthi ungayihlola kanjani eyakho, nokuthi ungayinyusa kanjani ngokusebenzisa ukuqeqeshwa okufakazelwe. Uzothola ishadi elicacile elisekelwe ebudaleni, izinhlelo ezilula zokuzivocavoca, nezimpendulo zemibuzo ejwayelekile mayelana nokufaneleka kwe-cardio.

Yini i-VO2 Max?

I-VO2 max imele i-oxygen uptake enkulu. Iyona oxygen eningi (ngama-milliliters) umzimba wakho ongayisebenzisa ngekhilogremu yesisindo somzimba ngomzuzu (mL/kg/min) ngesikhathi somzamo omkhulu. Yicabange njengosayizi wenjini yakho ye-aerobic.

Inhliziyo yakho, amaphaphu, igazi, nemisipha konke kusebenza ndawonye ukuletha nokusebenzisa umoya-mpilo. Inombolo ephakeme isho ukuthi umzimba wakho usebenza kahle kakhulu. Abasubathi abaqeqeshiwe njengabadlali bebhayisikili nabasubathi be-cross-country bavame ukuba nezikolo ezingaphezu kuka-70 mL/kg/min, kanti abantu abadala abaningi banamaphuzu aphakathi kuka-30 no-50.

Ungathuthukisa Kanjani i-VO2 Max

Ungathuthukisa i-VO2 max ngokuhlanganisa ukuqeqeshwa kwe-high-intensity interval training (HIIT), i-cardio eqhubekayo, kanye nokusebenza kwamandla phezu kwamasonto angu-8 kuya ku-12. Abaqalayo abaningi bathola u-10–20% ngemihlangano emithathu noma emine ngeviki. Ukwanda okukhulu kuza kusuka kumahhala amafushane, aqinile alandelwa izikhathi zokuphumula ezilula.

Nansi izindlela eziphumelela kakhulu zokukhuphula i-VO2 max:

• Ukuvivinya umzimba kwe-HIIT: Guquguquka imizuzu emi-4 yomzamo oqinile nemizuzu emi-3 yokuphumula okulula, kuphindaphindwe izikhathi ezine.

• Ukugijima kwe-Tempo: Gijima ngesivinini esithi "sikhululekile kodwa siyinselele" imizuzu engu-20–30.

• I-cardio eqhubekayo ende: Hamba, ugibele ibhayisikili, noma ubhukude ngesivinini esimaphakathi imizuzu engu-45–60.

• Ukuqeqeshwa ezintabeni noma ezitebhisini: Kungeza ukumelana futhi kuphakamise kakhulu izinga lokushaya kwenhliziyo yakho.

• Ukuzivocavoca okuhlukahlukene: Hlanganisa ukugijima, ukugibela ibhayisikili, nokugwedla ukusebenzisa imisipha ehlukene.

I-meta-analysis e-Sports Medicine ithole ukuthi i-HIIT ikhuphula i-VO2 max cishe izikhathi ezimbili kune-cardio engaguquki ngesikhathi esifanayo sokuqeqeshwa. Uma umusha ekuzivocavoceni, qala kancane futhi ungeze amandla kancane ukuze ugweme ukulimala.

Ukuze uthole iziphakamiso zokuzivocavoca ezenziwe ngendlela oyifisayo, uhlelo lokusebenza lomngane wezempilo lwe-August AI lungakusiza ukuthi ubhalise izikhathi futhi ulungise uhlelo lwakho njengoba ukufaneleka kwakho kukhula. Kuyindlela elula yokukhulisa i-VO2 max ngaphandle kokuqagela.

Ishadi le-VO2 Max Ngokobudala Nocansi

Ishadi le-VO2 max likhombisa ukuthi isikolo sakho sihlala kuphi uma siqhathaniswa nabanye. I-VO2 max ngobudala yehla cishe ngo-10% njalo eminyakeni eyishumi ngemuva kweminyaka engu-30, ngakho-ke izigaba ezisekelwe ebudaleni ziyabaluleka. Izinombolo ezingezansi zivela kumazinga okufaneleka e-Cooper Institute asetshenziswa kabanzi.

Amadoda (mL/kg/min)

Abesifazane (mL/kg/min)

Ngakho-ke yini i-VO2 max enhle? Kubantu abadala abaningi, i-VO2 max enhle ihlanganisa ibanga elithi "Kuhle" noma "Kakhulu" kubudala bakho nobulili bakho. Ngisho nesikolo esithi "Ngokuvamile" sikhombisa ukusebenza okuhle kwenhliziyo namaphaphu.

Ungayikala Kanjani i-VO2 Max

Ungayikala i-VO2 max elabhoratri noma uyilinganise ekhaya. Ukuhlolwa kwe-VO2 max okwenziwa elabhoratri kuyisilinganiso segolide. Ugqoka imaski futhi ugijima ku-treadmill ngenkathi umshini ulandela umoya-mpilo owuphefumulayo kanye ne-carbon dioxide oyiphumisayo.

Izindlela ezijwayelekile zokukala i-VO2 max zihlanganisa:

• Ukuhlolwa komzamo ovivinyayo elabhoratri: Okunembayo kakhulu; kwenziwa emtholampilo wesayensi yezemidlalo.

• Ukugijima kwe-Cooper kwemizuzu eyi-12: Gijima ibanga elingakanani ongakwazi ngemizuzu eyi-12; faka ibanga kusibali se-VO2 max.

• Ukuhlolwa kokugijima kwe-mile eyi-1.5: Linganisa isikhathi osithathayo ukugijima ibanga lama-mile angu-1.5, bese uvumelana.

• Ama-wearables: Amadivayisi afana neGarmin, Apple Watch, neFitbit alinganisela i-VO2 max kusuka kungqongqo yenhliziyo nesivinini.

Isibali se-VO2 max esiku-inthanethi samahhala sikunikeza isilinganiso esisheshayo, yize singanembile njengokuhlolwa elabhoratri. Njengoba i-Mayo Clinic iluleka, khuluma nodokotela wakho ngaphambi kwanoma yikuphi ukuhlolwa kwe-VO2 max okwenza umzamo omkhulu uma unezinkinga zenhliziyo noma ungaphezu kweminyaka engu-50 futhi ungasasebenzi.

Izinto Ezithinta i-VO2 Max

Izinto eziningana zakha isikolo sakho, futhi akuzona zonke ezilawulekayo. Ukuzazi kukusiza ukuthi ubeke imigomo engokoqobo.

• Ubuhlobo: Izikolo zihla cishe ngo-1% ngonyaka ngemuva kweminyaka engu-25.

• Ubulili: Amadoda ajwayele ukuba namaphuzu aphezulu ngo-15–25% kunabesifazane ngenxa yesisindo semisipha esiningi kanye ne-hemoglobin.

• Izakhi zofuzo: Cishe ingxenye yesikolo sakho ivela ezintweni ezingezakho njengezindlalela.

• Umlando wokuqeqeshwa: Imidala yokuqeqeshwa kwe-cardio njalo ikhuphula isisekelo sakho.

• Ukubunjwa komzimba: Amafutha omzimba amaningi wehlisa isikolo ngekhilogremu.

• Ukuphakama: Ukuhlala endaweni ephakeme kungakhuphula i-VO2 max ngokuhamba kwesikhathi.

Ukubhema, ukulala kabi, kanye nengcindezi engapheli nakho kwehlisa amandla e-aerobic, ngokusho kwe-National Library of Medicine.

Izinzuzo zezempilo ze-VO2 Max Ephezulu

Ukukhuphula isikolo sakho kwenza okungaphezu kokukusiza uzivocavoca isikhathi eside. Isifundo esibalulekile sango-2018 JAMA Network Open sabantu abadala abangaphezu kuka-122,000 sithole ukuthi abantu abanokufaneleka okuphansi kwe-cardiorespiratory babenezingozi eziphakeme zokufa kwangaphambi kwesikhathi kunabantu abanesifo sikashukela noma isifo senhliziyo.

I-VO2 max ephezulu ihlotshaniswa nalezi:

• Ingozi ephansi yokuhlaselwa yisifo senhliziyo nesifo sohlanga

• Ukulawula kahle ushukela egazini

• Inkumbulo nengqondo ebukhali

• Ukusebenza okunamandla komzimba wokuzivikela

• Ukululama okulula ekuguleni noma emuva kokuhlinzwa

Ungayivikela Kanjani i-VO2 Max Yakho Njengoba Ukhula

Unganciphisa ukwehla kwemvelo kwe-VO2 max ngokuhlala usebenza. Ngokuvamile kunconywa ukuthi wenze okungenani imizuzu eyi-150 ye-cardio emaphakathi noma imizuzu eyi-75 ye-cardio enamandla njalo ngeviki, kanye nezikhathi ezimbili zokusebenza kwamandla.

Imikhuba elula nayo iyasiza:

• Hamba ngamandla imizuzu engu-30 cishe nsuku zonke.

• Thatha izitebhisi esikhundleni sama-elevator.

• Faka isikhathi esisodwa se-HIIT ngeviki.

• Lala amahora angu-7–9 njalo ebusuku.

• Dla ukudla okuphelele okucebile ngensimbi kanye ne-vitamin D.

Uhlelo lokusebenza lomngane wezempilo lwe-August AI lungathumela izikhumbuzo ezithambile zokuzivocavoca, lubhalise izikhathi zakho zamaviki onke, futhi luveze izinguquko ezingase zisho ukuthi ukufaneleka kwakho kungase kube kubi.

Isiphetho

I-VO2 max yakho ingenye yezindlela ezicace kakhulu zempilo yakho yesikhathi eside. Izindaba ezinhle: iyasabela ngokushesha ekuqeqeshweni cishe kunoma iyiphi iminyaka. Noma ngabe uqala ngokuhamba okujabulisayo, ungeza isikhathi esisodwa se-HIIT ngeviki, noma ubhukha ukuhlolwa elabhoratri ukuze uthole isisekelo, izinyathelo ezincane ziyakhula. Hlanganisa i-cardio engaguquki nokulala okuhle, ukusebenza kwamandla, nokuhlola njalo — ngokusebenzisa i-wearable, isibali, noma ithuluzi njenge-August AI — futhi uzobona ukukhula okuqhubekayo phakathi nezinyanga ezimbalwa. Ukufaneleka akuhlobene nokujaha izinombolo zabaqeqeshiwe. Kukuphathela ukwakha injini ekubuyisa kuzo zonke izimpilo zakho zasekhaya ngokwanele kwezinye izinto.

Imibuzo Ebuzwa Njalo

Kuthatha isikhathi esingakanani ukuthuthukisa i-VO2 max?

Iningi labantu libona ukukhula okubalulekile emavikini angu-6 kuya kwangu-8 wokuqeqeshwa njalo. Ngemihlangano emithathu noma emine ngeviki ehlanganisa i-HIIT ne-cardio engaguquki, abaqalayo bavame ukukhuphula i-VO2 max yabo ngo-10–20%. Abasubathi abaqeqeshiwe bathuthuka kancane kodwa basengathola cishe u-5% ngonyaka ngokuhlelwa okuhlakaniphile.

Ungathuthukisa i-VO2 max ngemuva kweminyaka engu-50?

Yebo. I-Harvard Health ibika ukuthi abantu abadala eminyakeni yabo yama-50, 60, nama-70 bakhuphula i-VO2 max ngo-10–15% ngezinyanga ezintathu ze-cardio ehlelekile. Ukuqala kancane nokungeza amandla ngokuhamba kwesikhathi kusebenza kangcono. Hlala uhlola nodokotela wakho ngaphambi kokuqala uhlelo olusha lokufaneleka ngemva kweminyaka engu-50.

Yini umehluko phakathi kwe-VO2 max nenhliziyo esebenza kancane?

I-VO2 max ikala ukusetshenziswa komoya-mpilo ophakeme ngesikhathi sokuzivocavoca okunzima, ngenkathi inhliziyo esebenza kancane ikala ukushaya ngomzuzu ngenkathi uphumule. Bobabili bakhombisa ukufaneleka kwenhliziyo, kodwa abafani. Inhliziyo esebenza kancane ngokuvamile ihambisana ne-VO2 max ephezulu, kodwa ungaba nenye ngaphandle kwenye.

Ingabe i-VO2 max engu-40 iyinhle?

I-VO2 max engu-40 iyinhle kubesifazane eminyakeni yabo yama-40 futhi ingokuvamile kwamadoda amaningi angaphansi kweminyaka engu-50. Ikhombisa ukusebenza okuhle kwenhliziyo namaphaphu. Ukuze wazi ngempela ukuthi umile kuphi, qhathanisa inombolo yakho neshadi elihambisana nobudala bakho nobulili bakho.

Ingabe ama-wearables akala i-VO2 max ngokunemba?

Ama-wearables anikeza isilinganiso esiwusizo kodwa awanakho ukunemba kwelabhorethri. Amadivayisi amaningi awele ngaphakathi kuka-5 mL/kg/min kumavolumu wangempela kubasebenzisi bempilo yansuku zonke. Asebenza kangcono ukulandelela izinguquko ngokuhamba kwesikhathi. Hlanganisa idatha ye-wearable nokuhlolwa kwenkundla njengokugijima kwe-Cooper ukuze uthole umbono ocacile.