Cooper test: yintoni na, kwenziwa njani kwaye iziphumo iziphumo

Umxholo

• Uvavanyo lwenziwa njani
• Ungalichaza njani elona VO2 liphezulu?
• Usiqonda njani iziphumo
• 1. Umthamo weAerobic emadodeni
• 2. Amandla eerobic kwabasetyhini

Uvavanyo lwe-Cooper luvavanyo olujolise ekuvavanyeni amandla okuphefumla komzimba ngokuhlalutya umgama ogqunywe ngemizuzu eli-12 ekubalekeni okanye ekuhambeni, esetyenziselwa ukuvavanya ukomelela komntu.

Olu vavanyo lukwavumela ngokungangqalanga ekuchongeni ubuninzi beoksijini yevolumu (VO2 max), ehambelana nokuthathwa okuphezulu kweoksijini, ukuthuthwa kunye nokusetyenziswa kwamandla, ngexesha lokuzilolonga umzimba, sisalathiso esifanelekileyo somthamo wentliziyo yomntu.

Uvavanyo lwenziwa njani

Ukwenza uvavanyo lwe-Cooper, umntu kufuneka abaleke okanye ahambe, ngaphandle kokuphazanyiswa, kangangemizuzu eyi-12, kwitreadmill okanye kwindawo ebalekayo yokugcina ukuhamba okufanelekileyo okanye isantya sokubaleka. Emva kweli thuba, umgama osele ugqityiwe mawurekhodwe.

Umgama ogqunyiweyo emva koko usetyenziswe kwifomula esetyenziselwa ukubala ubuninzi be-VO2, emva koko amandla omntu we-aerobic ayajongwa. Ke, ukubala ubuninzi be-VO2 kuthathelwa ingqalelo umgama ogqunywe ngeemitha ngumntu kwimizuzu eyi-12, umgama (D) kufuneka ubekwe kule ndlela ilandelayo: VO2 max = (D - 504) / 45.

Ngokwe-VO2 efunyenweyo, emva koko kunokwenzeka ukuba umntu asebenze ngokomzimba okanye ugqirha ohamba nomntu ukuba avavanye amandla abo e-aerobic kunye nempilo yentliziyo.

Ungalichaza njani elona VO2 liphezulu?

Elona VO2 liphezulu lihambelana nomthamo omkhulu wokuba umntu asebenzise ioksijini xa esenza umthambo, enokumiselwa ngokungangqalanga, ngovavanyo lwentsebenzo, njengoko kunjalo kuvavanyo lweCoper.

Le yiparameter esetyenziswa ngokubanzi ukuvavanya ukusebenza okuphezulu kwe-cardiorespiratory function, ekubeni sisalathiso esifanelekileyo se-cardiovascular capacity, kuba inxulumene ngqo nokukhutshwa kwentliziyo, uxinzelelo lwe-hemoglobin, umsebenzi we-enzyme, ukubetha kwentliziyo, ubunzima bemisipha kunye nokuxinana kweoksijini emithanjeni. Funda ngakumbi malunga ne-VO2 max.

Usiqonda njani iziphumo

Iziphumo zovavanyo lwe-Cooper kufuneka zitolikwe ngugqirha okanye ingcali kwezomzimba kuthathelwa ingqalelo isiphumo se-VO2 kunye nezinto ezinje ngokubumba komzimba, isixa sehemoglobin, esinomsebenzi wokuhambisa ioksijini kunye nomthamo wobunzima obuphezulu, onokwahluka indoda ngenxa yomfazi.

Ezi theyibhile zilandelayo zivumela ukuba zichonge umgangatho wamandla e-aerobic anikezelwa ngumntu ngokusebenza komgama ogqunyiweyo (kwiimitha) kwimizuzu eli-12:

1. Umthamo weAerobic emadodeni

2. Amandla eerobic kwabasetyhini