Mawu oti VO2 max amatanthauza kugwiritsa ntchito mpweya wokwanira (mayiko ena - VO2 max) ndipo amatanthauza kuchepa kwa thupi la munthu kukhutitsa minofu ndi mpweya komanso kugwiritsiridwa ntchito kwa mpweyawo ndi minofu yopanga mphamvu pochita masewera olimbitsa thupi mwamphamvu. Chiwerengero cha maselo ofiira m'magazi, opindulitsa ndi mpweya komanso chopatsa thanzi minofu, chimakulirakulira ndikukula kwa magazi oyenda. Ndipo kuchuluka kwamagazi ndi plasma zimadalira momwe magwiridwe antchito amthupi ndi mtima amapangidwira bwino. VO2 max ndiyofunikira kwambiri kwa akatswiri ochita masewera, chifukwa kufunika kwake kwakukulu kumatsimikizira mphamvu zochulukirapo zopangidwa mosavomerezeka, chifukwa chake kuthamanga komanso kupirira kwa othamanga. Tiyenera kukumbukira kuti IPC ili ndi malire, ndipo munthu aliyense ali ndi zake. Chifukwa chake, ngati kuwonjezeka kwa kuchuluka kwa mpweya wambiri kwa othamanga achichepere ndichinthu chachilengedwe, ndiye kuti m'magulu okalamba zimawoneka ngati kuchita bwino.
Kodi mungadziwe bwanji IPC yanu
Chizindikiro chakugwiritsa ntchito kwambiri O2 chimadalira zizindikiro izi:
- kuthamanga kwambiri kwa mtima;
- voliyumu yamagazi yomwe ventricle yakumanzere imatha kusamutsira mtsempha mu mgwirizano umodzi;
- voliyumu ya mpweya yotengedwa ndi minofu;
Kuchita masewera olimbitsa thupi kumathandiza thupi kusintha zinthu ziwiri zomaliza: kuchuluka kwa magazi ndi mpweya. Koma pafupipafupi zomwe zimakhudza mtima sizingakonzeke, mphamvu zamagetsi zimangochepetsa njira zachilengedwe zoletsa kugunda kwamtima.
Ndizotheka kuyeza kuchuluka kwa mpweya wambiri wa oxygen molondola mwatsatanetsatane pama labotale. Phunziroli limapitilira motere: wothamanga amayimirira pa chopondera ndikuyamba kuthamanga. Kuthamanga kwa makina kumakulirakulira pang'onopang'ono ndipo othamanga motero amafika pachimake mwamphamvu zake. Asayansi amafufuza mpweya womwe umatuluka m'mapapu a wothamanga. Zotsatira zake, MIC imawerengedwa ndikuyesedwa ml / kg / min. Mutha kuyeza palokha ma VO2 max anu pogwiritsa ntchito mayendedwe anu, liwiro ndi mtunda pa mpikisano uliwonse kapena mpikisano, ngakhale zambiri zomwe mwapeza sizikhala zolondola monga zomwe zasayansi ya labotale.
Momwe mungakulitsire VO2 max
Kuti mukulitse kudya kwanu kwa O2, kulimbitsa thupi kwanu kuyenera kukhala pafupi ndi VO2 max yanu momwe mungathere, mwachitsanzo kuzungulira 95-100%. Komabe, maphunziro oterewa amafunika kukhala ndi nthawi yayitali poyerekeza ndikuchira kapena kuthamanga kwa ma aerobic. Kwa oyamba kumene pamasewera, sikulimbikitsidwa kuchita zolimbitsa thupi kangapo sabata imodzi osadutsa maphunziro oyambira kwakanthawi m'dera la aerobic. Othandiza kwambiri ndi masewera olimbitsa thupi a 400-1500 mita (ambiri, 5-6 km). Pakati pawo payenera kukhala nthawi yochira: kuyambira mphindi zitatu mpaka zisanu ndikuchepetsa kugunda kwa mtima mpaka 60% ya chizindikiritso chachikulu.
