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Zwiększ swój pułap tlenowy (VO2Max)

 

autor: Katarzyna Żbikowska-Jusis, opublikowano: 01/11/2012

Jeśli jesteś biegaczką z kilkuletnim stażem najpewniej nieraz spotkałaś się z określeniem pułapu tlenowego (VO2max). Z pewnością wiesz, choćby mniej więcej, co to takiego. Jako początkująca biegaczka, która dopiero zaczyna swoją przygodę ze startami w biegach ulicznych i poprawianiem wyników możesz mieć wątpliwości o co w tym VO2max w ogóle chodzi. Tak czy inaczej – jeśli lubisz się ścigać na zawodach ulicznych warto zagłębić się choć na chwilę w ten temat, bowiem VO2max ma całkiem spory wpływ na Twoje wyniki w bieganiu.

 

Pułap tlenowy (VO2max) – to, najprościej rzecz ujmując, zdolność pochłaniania tlenu przez organizm. Jest to jeden z najpopularniejszych wskaźników określających wydolności tlenową. Pułap tlenowy jest różny dla kobiet i dla mężczyzn; zmienia się również wraz z wiekiem (maleje). Można go jednak zwiększyć przy pomocy... odpowiedniego treningu areobowego (tlenowego).

Im wyższy będzie Twój pułap tlenowy, tym lepsze wyniki w bieganiu będziesz w stanie osiągnąć. Wzrost VO2max już o 1% umożliwi Ci poprawę wyniku w biegu na 10km nawet o 20-25 sekund. A to naprawdę dużo. Szczególnie jeśli debiut na tym dystansie masz już dawno za sobą i nastawiasz się na poprawę rekordu życiowego.

Dlatego Twoim celem, jako sportowca, powinno być między innymi zwiększenie swojego VO2max.

 

Jak zwiększyć VO2max?

Im gorsza jst Twoja aktualna forma tym więcej da się poprawić! To bardzo motywujące, prawda? Z drugiej strony... im gorsza jest Twoja forma tym dłuższa droga do naprawdę dobrych wyników... Oczywiście trenując odpowiednio intensywnie pułap tlenowy będzie się zwiększał. Od pewnego poziomu jednak zwiększenie VO2max będzie coraz trudniejsze ponieważ po pierwsze – organizm będzie potrzebował coraz intensywniejszych bodźców, aby poprawiać wydolność, a po drugie - coraz mniejszy wpływ na VO2max bedzie miał trening, a coraz większy... indywidualne wrodzone predyspozycje. O co chodzi? O to, że nie każdy, nawet przy bardzo intenswnycm treningu jest w stanie osiagnąć maksymalną wartość VO2max czyli...nie każdy będzie miał pułap tlenowy na poziomie sportowców z elity. Co z tego wynika? Oczywiście to, że nie każdy może zostać sportowcem ze światowej czołówkiJ

 

Jak sprawdzić swoje VO2max?

By uzyskać dokładny pomiar pułapu tlenowego konieczne jest specjalistyczne badanie przy wykorzystaniu tzw. cykloergometru. Badanie takie robi się na bieżni przy wykorzystaniu m.in. maski tlenowej i innych narzędzi. Jak widać dość skomplikowana procedura jak dla biegaczki - amatorki.

Na pocieszenie – jest alternatywna metoda. No, może niezupełnie alternatywna ponieważ nie daje idealnego wyniku, ale zbliżony – z dokładnością do około 10%. Takim sposobem, dostępnym dla każdego biegacza jest test Coopera. Aby uzyskać wartość VO2max należy skorzystać z wzoru:

(Wynik testu Coopera – 504,9)/44,73 = Vo2max (z dokładnością +/- 10%)

 

Co to jest Test Coopera?

Jak sama nazwa wskazuje test ten został wymyślony przez dr. Kennetha H. Coopera w 1968 roku. Test został stworzony na potrzeby armii amerykańskiej jednak obecnie jest stosowany w celu sprawdzenia wytrzymałości sportowców. Test biegowy jest bardzo prosty. Chodzi o to, aby w ciągu 12 minut przebiec jak najdłuższy dystans na bieżni tartanowej*. Długość dystansu (w metrach) daje podstawę do wyliczenia VO2max ze wzoru.

Interpretację wyników samego Testu Coopera znajdziesz TUTAJ.

 

 Wydolność według pułapu tlenowego (VO2max)

 

WIEK

WYDOLNOŚĆ

b.mała

mała

średnia

wysoka

b.wysoka

KOBIETY

 20 – 29

< 28

29 – 34

35 – 43

44 – 48

> 49

30 – 39

< 27

28 – 33

34 – 41

42 – 47

> 48

40 – 49

< 25

26 – 31

32 – 40

41 – 45

> 46

50 – 65

< 21

22 – 28

29 –36

37 – 41

> 42

MĘŻCZYŹNI

 20 – 29

< 38

39 – 43

44 – 51

52 – 56

> 57

30 – 39

< 34

35 – 39

40 – 47

48 – 51

> 52

40 – 49

< 30

31 – 35

36 – 43

44 – 47

> 48

50 – 59

< 25

26 – 31

32 – 39

40 – 43

> 44

60 –69

< 21

22 – 26

27 – 35

36 – 39

> 40

 

Badania wskazują, że poziom pułapu tlenowego największe znaczenie ma u sprinterów, a nieznacznie mniejsze u maratończyków. Według wielu specjalistów z dziedziny fizjologii sportu w dyscyplinach wytrzymałościowych główny nacisk powinien być skierowany niekoniecznie na wielkość pułapu tlenowego VO2max, ale na wysokość tzw. progu mlecznanowego czyli poziomu wysiłku od którego zaczyna się wydzielanie w mięśniach kwasu mlekowego uniemożliwiającego dalszy intensywny wysiłek. U wytrenowanych długodystansowców próg mleczanowy częstokroć osiągany jest już na wysokości 90% VO2max.

Tak czy inaczej, bez względu na to, która wartość ma większe znaczenie, obie można poprawić wyłącznie odpowiednim, ciężkim treningiem biegowym!

 

 

*Test Coopera najlepiej „wypada” jesli przeprowadzony jest w grupie (obecność innych biegaczy dodatkowo motywuje. Tego typu testy są co jakiś czas przeprowadzane na stadionach w różnych miastach.

 

Źródła:

Skarżyński J., Biegiem przez życie., MEGA SPORT Jerzy Skarżyński, 2011

Górski J., Fizjologiczne podstawy wysiłku fizycznego. PZWL, 2006.

Suchanowski A., Przewodnik do ćwiczeń z fizjologii wysiłku i wypoczynku sportowego dla studentów AWF, AWF Gdańsk 1997

Wikipedia

 

 

 

 

 

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