{"id":7695,"date":"2021-10-24T06:30:41","date_gmt":"2021-10-24T06:30:41","guid":{"rendered":"https:\/\/ski-outdoor.ro\/outdoor\/?p=7695"},"modified":"2021-10-24T06:30:42","modified_gmt":"2021-10-24T06:30:42","slug":"sfaturi-pentru-alergatori-ce-este-si-cum-poate-fi-crescut-vo2max","status":"publish","type":"post","link":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/10\/24\/sfaturi-pentru-alergatori-ce-este-si-cum-poate-fi-crescut-vo2max\/","title":{"rendered":"Sfaturi pentru alerg\u0103tori: Ce este \u0219i cum poate fi crescut VO2Max?"},"content":{"rendered":"\n<p><strong>Dac\u0103 practici alergarea la un nivel competitiv sau chiar dac\u0103 o faci doar de pl\u0103cere, cu siguran\u021b\u0103 ai auzit cel pu\u021bin o dat\u0103 de VO2Max, un indicator de referin\u021b\u0103 al condi\u021biei fizice.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"640\" height=\"321\" src=\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/10\/vo2-1.jpg\" alt=\"\" class=\"wp-image-7696\" srcset=\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/10\/vo2-1.jpg 640w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/10\/vo2-1-300x150.jpg 300w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/10\/vo2-1-370x186.jpg 370w, https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/10\/vo2-1-570x286.jpg 570w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<p>VO2Max sau capacitatea aerob\u0103 maxim\u0103 este cantitatea maxim\u0103 de oxigen pe care organismul o poate utiliza \u00een timpul exerci\u021biilor fizice. Este o combina\u021bie de c\u00e2t de mult s\u00e2nge bogat \u00een oxigen poate pompa inima ta \u0219i eficien\u021ba inimii \u00een extragerea \u0219i utilizarea oxigenului.<\/p>\n\n\n\n<p>VO2Max se m\u0103soar\u0103 \u00een mililitri de oxigen consuma\u021bi pe minut per kilogram corp.(mL\/kg\/min).<\/p>\n\n\n\n<p>Deoarece oxigenul este esen\u021bial pentru a alerga, un VO2Max ridicat poate fi o reprezentare excelent\u0103 a condi\u021biei fizice. \u00cen esen\u021b\u0103, cu c\u00e2t corpul t\u0103u poate procesa mai repede oxigenul, cu at\u00e2t mai intens vei putea alerga.<\/p>\n\n\n\n<p>Chiar dac\u0103 poten\u021bialul de cre\u0219tere exist\u0103 la orice persoan\u0103, VO2Max variaz\u0103 \u00een func\u021bie de mai mul\u021bi factori:<\/p>\n\n\n\n<p><strong>1. V\u00e2rst\u0103<\/strong><\/p>\n\n\n\n<p>Cele mai bune niveluri de VO2Max sunt \u00eent\u00e2lnite de obicei la v\u00e2rsta de 20 de ani \u0219i apoi \u00eencep s\u0103 scad\u0103. Dup\u0103 30 de ani, VO2Max scade cu 1-2% \u00een fiecare an.<\/p>\n\n\n\n<p><strong>2. Sex<\/strong><\/p>\n\n\n\n<p>Dac\u0103 valorile sunt calculate \u00een func\u021bie de masa corporal\u0103, de volumul de s\u00e2nge \u0219i de cantitatea de hemoglobin\u0103, un b\u0103rbat are un VO2Max cu aproape 20% mai mare dec\u00e2t o femeie cu o condi\u021bie fizic\u0103 asem\u0103n\u0103toare.<\/p>\n\n\n\n<p><strong>3. Genetic\u0103<\/strong><\/p>\n\n\n\n<p>VO2Max poate cre\u0219te prin antrenamente specifice, \u00eens\u0103 doar p\u00e2n\u0103 la un anumit nivel, determinat genetic.<\/p>\n\n\n\n<p><strong>4. Mas\u0103 corporal\u0103<\/strong><\/p>\n\n\n\n<p>Greutatea corpului este un factor destul de important atunci c\u00e2nd vine vorba de VO2Max. Cantitatea maxim\u0103 de oxigen pe care corpul t\u0103u o poate transporta \u0219i utiliza \u00een fiecare minut depinde de masa corporal\u0103. Un VO2Max mare combinat cu o greutate optim\u0103 te pot face un alerg\u0103tor bun. Cu un VO2Max de 50 la 70 kg cantitatea de oxigen care trebuie livrat\u0103 este mai mare, deci mai mult efort depus. Dac\u0103 ai avea acela\u0219i VO2Max dar 65 kg livrezi aceea\u0219i cantitate de oxigen dar unei mase mai mici, astfel volumul de oxigen care ajunge la mu\u0219chi este mai mare \u0219i este o \u00eembun\u0103t\u0103\u021bire extrem de mare.<\/p>\n\n\n\n<p><strong>5. Altitudine<\/strong><\/p>\n\n\n\n<p>Datorit\u0103 sc\u0103derii concentra\u021biei de oxigen, capacitatea aerob\u0103 este redus\u0103 la altitudini mai mari. Acest lucru duce la sc\u0103derea performan\u021bei. Dac\u0103 inten\u021bionezi s\u0103 te antrenezi la altitudine, ar trebui s\u0103 ai o abordare diferit\u0103 fa\u021b\u0103 de antrenamentele normale \u0219i s\u0103 \u00ee\u021bi planifici antrenamentele \u00een func\u021bie de efortul resim\u021bit.<\/p>\n\n\n\n<p><strong>6. Nivelul de preg\u0103tire fizic\u0103<\/strong><\/p>\n\n\n\n<p>O persoan\u0103 normal\u0103 are un VO2Max undeva \u00eentre 25 \u0219i 40, dar dac\u0103 te antrenezi constant po\u021bi cre\u0219te destul de mult aceste valori. Cicli\u0219tii, alerg\u0103torii sau schiorii de elit\u0103 pot ajunge la 70-80, iar rareori unele persoane au ajuns \u0219i la 90.<\/p>\n\n\n\n<h3>De ce s\u0103-\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti nivelul VO2Max?<\/h3>\n\n\n\n<p>Cre\u0219terea nivelului VO2max te va ajuta s\u0103 ai performan\u021be mai bune \u00een alergare, indiferent de distan\u021ba pe care o alergi.<\/p>\n\n\n\n<p>Un nivel bun al VO2Max \u00eenseamn\u0103 un prag anaerob mai ridicat, adic\u0103 \u0219i un grad mai mare de toleran\u021b\u0103 a acidului lactic. Dac\u0103 \u00ee\u021bi cre\u0219ti VO2Max, vei putea sus\u021bine o vitez\u0103 mai mare cu mai pu\u021bin efort. Vei deveni mai eficient \u0219i astfel timpii pe o anumit\u0103 distan\u021b\u0103 se vor \u00eembun\u0103t\u0103\u021bi.<\/p>\n\n\n\n<p>Chiar dac\u0103 nu e\u0219ti sportiv de performan\u021b\u0103, o cre\u0219tere a VO2Max poate fi benefic\u0103 pentru s\u0103n\u0103tatea ta general\u0103, deoarece astfel se dezvolt\u0103 capacitatea cardiovascular\u0103 pentru orice tip de efort, ceea ce reduce volumul de lucru pe care trebuie s\u0103-l depun\u0103 zilnic inima.<\/p>\n\n\n\n<h3>Cum po\u021bi s\u0103 \u00ee\u021bi cre\u0219ti VO2Max?<\/h3>\n\n\n\n<p>VO2Max se poate cre\u0219te prin antrenamente specifice de intensitate (intervale) pe care le po\u021bi face pe plat, pe band\u0103 sau \u00een pant\u0103. Pentru a vedea ce \u00eenseamn\u0103 mai exact un antrenament cu intervale acceseaz\u0103 urm\u0103torul <a href=\"https:\/\/www.alincirdei.com\/post\/antrenamente-cheie-esen%C8%9Biale\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"has-inline-color has-vivid-cyan-blue-color\">articol<\/span>.<\/a> Antrenamentele specifice plus o sc\u0103dere optim\u0103 \u00een greutate \u00ee\u021bi pot maximiza dezvoltarea cardiovascular\u0103, astfel vei deveni mult mai eficient.<\/p>\n\n\n\n<p>Surse: Training Essentials for Ultrarunning(Jason Koop &amp; Jim Rutberg), Science of Running (Chris Nappier), <a href=\"https:\/\/runnersconnect.net\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"has-inline-color has-vivid-cyan-blue-color\">runnersconnect.net<\/span><\/a><\/p>\n\n\n\n<p><em>Scris de: Alin C\u00eerdei<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dac\u0103 practici alergarea la un nivel competitiv sau chiar dac\u0103 o faci doar de pl\u0103cere, cu siguran\u021b\u0103 ai auzit cel&#8230;<\/p>\n","protected":false},"author":16,"featured_media":7696,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[34],"tags":[3307,1759,3308],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.4.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sfaturi pentru alerg\u0103tori: Ce este \u0219i cum poate fi crescut VO2Max? 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