Na'urar Lissafin Gwajin Beep

Kiyasta VO₂ max daga tseren zuwa-da-dawowa

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mafi girman matakin da ka kammala a gwajin beep na 20 m, misali 9

Na'urar Lissafin Gwajin Beep

Gwajin beep, ko gwajin lafiyar jiki mai matakai da yawa, tseren zuwa-da-dawowa ne na yau da kullum na mita 20 da ake amfani da shi a makarantu, soja da wasannin ƙungiya don auna ƙarfin aerobiki. Shigar da matakin da ka kai sai wannan na'urar lissafi ta kiyasta VO₂ max naka kuma ta auna lafiyar jikinka da ma'aunin manya na gama-gari. Yi amfani da shi don gwada juriya, bin diddigin ci gaba, da kafa burin matakinka na gaba.

Gwajin beep (tseren zuwa-da-dawowa mai matakai da yawa na 20 m) yana ƙara saurin gudu kowane minti har sai ba za ka iya ci gaba da gudu ba. Daga matakin da ka kai, wannan kayan aiki yana kiyasta saurin gudu (8 + 0.5 × (matakin − 1) km/h) sannan yana hasashen VO₂ max ta amfani da tsarin manya na Léger (5.857 × sauri − 19.458). A matsayin jagora na manya, VO₂ max ƙasa da 25 mara kyau ne, kusan 35–43 matsakaici ne, sama da 52 kuwa mai kyau ƙwarai ne — ma'auni yana canzawa sosai dangane da shekaru da jinsi, don haka ka bi diddigin yanayinka.

Yadda ake amfani da wannan kalkuletar beep test

Shigar da matakin da ka kai a gudun kai-da-kawowa na mita 20 mai matakai da yawa — beep test — sannan ka danna lissafa. Za ka ga nan take saurin gudu na wannan matakin, kimanta VO2 max cikin ml/kg/min da darajar lafiyar jiki daga rauni zuwa kyakkyawa ƙwarai, ba tare da yin rajista ba. Idan ka rikice tsakanin mataki da zango, yi amfani da matakin ƙarshe da ka kammala gaba ɗaya.

Yadda za ka karanta sakamakonka

Saurin mataki L shi ne 8 + 0.5 × (L − 1) km/awa: mataki na 1 yana farawa da 8 km/awa kuma kowane mataki ya fi sauri da 0.5 km/awa. Ana sa wannan saurin cikin lissafin Léger don kimanta VO2 max, tare da kewayo: ƙasa da 25 rauni, 25–34 ƙasa da matsakaici, 35–42 matsakaici, 43–51 mai kyau, 52 ko fiye kyakkyawa ƙwarai. VO2 max mafi girma na nufin jikinka na iya ɗauka da amfani da iskar oxygen mai yawa a cikin minti ɗaya.

Kimiyyar da ke bayan lambobin

Léger da abokan aikinsa sun wallafa gwajin mita 20 a matsayin kimantawa ta fili mai amfani ta ƙarfin aerobic mafi girma: sautunan beep da aka nada su ke saita gudun da ke ƙaruwa kowace minti, kuma saurin ƙarshe da ka riƙe yana hasashen VO2 max. Wannan kalkuletar tana amfani da lissafin manya VO2 max = 5.857 × sauri − 19.458. VO2 max na ɗaya daga cikin manyan alamomin juriya da lafiya ta dogon lokaci.

Iyakoki da shawarwari masu amfani

Kimantawa ta fili ba gwajin dakin bincike ba ce: dabarar juyawa, riko na ƙasa, raba gudu, kwazo da shekaru duk suna sauya sakamako, kuma lissafin manya ba shi da cikakken daidaito ga yara. Yi dumama sosai, yi gudu har gajiya ta gaske kuma sake gwadawa a yanayi mai kama. Kwatanta da kalkuletar VO2 Max ta CaloNote, tsara horo da Running Pace da Heart Rate Zone, kuma ka yi rikodin zaman a manhajar CaloNote.

Tambayoyin da Ake Yawan Yi

What is the beep test?
The beep test, or 20 m multi-stage shuttle run, measures aerobic fitness. You run between two lines 20 metres apart in time with audio beeps that speed up each level. The level you reach estimates your VO2 max and overall endurance.
How is VO2 max estimated from the beep test?
The calculator uses the level and shuttle you reached to estimate VO2 max in mL/kg/min from validated shuttle-run equations. Enter your final level (and shuttle if known) and it returns your VO2 max plus a fitness rating for your age and sex.
What is a good beep test score?
Scores vary by age and sex, but recreationally fit adults often reach around level 7-10, while well-trained athletes exceed level 12-13. A higher level means greater aerobic capacity. Compare your result against age- and sex-matched norms rather than a single fixed target.

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