Cooper test: kuyini, kwenziwa kanjani futhi kubangele amatafula

-Delile

• Ukuhlolwa kwenziwa kanjani
• Ungayinquma kanjani i-VO2 ephezulu?
• Uwuqonda kanjani umphumela
• 1. Amandla e-aerobic emadodeni
• 2. Amandla eerobic kwabesifazane

I-Cooper test isivivinyo esihlose ukuhlola amandla okuphefumula komuntu ngokuhlaziya ibanga elimbozwe ngemizuzu eyi-12 ekugijimeni noma ekuhambeni, okusetshenziselwa ukuhlola ukuqina komzimba womuntu.

Lokhu kuhlolwa futhi kuvumela ukucaciswa okungaqondile komthamo omkhulu womoya-mpilo (i-VO2 max), ehambelana nomthamo omkhulu wokutholwa, ukuthuthwa nokusetshenziswa komoya-mpilo, ngesikhathi sokuvivinya umzimba, okuyisibonakaliso esihle somthamo wenhliziyo womuntu.

Ukuhlolwa kwenziwa kanjani

Ukwenza ukuhlolwa kwe-Cooper, umuntu kufanele agijime noma ahambe, ngaphandle kokuphazanyiswa, imizuzu eyi-12, ku-treadmill noma ku-track egijima egcina ukuhamba okuhle noma ijubane lokugijima. Ngemuva kwalesi sikhathi, ibanga ebelimboziwe kufanele liqoshwe.

Ibanga elihlanganisiwe bese lisetshenziswa kwifomula esetshenziselwa ukubala ubukhulu be-VO2, bese kubhekwa amandla womuntu we-aerobic. Ngakho-ke, ukubala inani eliphakeme le-VO2 kucatshangelwa ibanga elihlanganiswe ngamamitha ngumuntu ngemizuzu eyi-12, ibanga (D) kufanele libekwe kule fomula elandelayo: VO2 max = (D - 504) / 45.

Ngokuya nge-VO2 etholakele, lapho-ke kungenzeka ukuthi uchwepheshe wezemfundo ngokomzimba noma udokotela ohambisana nalo muntu ahlole amandla akhe e-aerobic nempilo yenhliziyo.

Ungayinquma kanjani i-VO2 ephezulu?

I-VO2 ephezulu ihambelana nomthamo ophakeme umuntu okufanele adle ngawo i-oksijeni ngesikhathi sokuzivocavoca umzimba, okunganqunywa ngokungaqondile, ngokuhlolwa kokusebenza, njengoba kunjalo nge-Cooper test.

Le yipharamitha esetshenziselwa kabanzi ukuhlola ukusebenza okuphelele kokuphefumula komuntu, okuyisibonakaliso esihle somthamo wenhliziyo, ngoba ihlobene ngqo nokukhishwa kwenhliziyo, ukugxila kwe-hemoglobin, umsebenzi we-enzyme, ukushaya kwenhliziyo, isisindo semisipha kanye nokuhlungwa kwe-oxygen. Funda kabanzi mayelana ne-VO2 ephezulu.

Uwuqonda kanjani umphumela

Umphumela wesivivinyo sika-Cooper kufanele utolikwe ngudokotela noma uchwepheshe wezemfundo yomzimba ecabangela umphumela we-VO2 nezinto ezifana nokwakheka komzimba, inani le-hemoglobin, elinomsebenzi wokuhambisa umoya-mpilo nomthamo omkhulu wokushaywa unhlangothi, ongahluka kusukela indoda ngowesifazane.

Amatafula alandelayo avumela ukukhomba ikhwalithi yamandla we-aerobic umuntu awethule ngokusebenza kwebanga elihlanganisiwe (ngamamitha) ngemizuzu eyi-12:

1. Amandla e-aerobic emadodeni

2. Amandla eerobic kwabesifazane