Na'urar Lissafin Gwajin Cooper
Kiyasin VO₂ max daga gudun minti 12
Ɗauki hoto, AI zai rubuta abincinka. Abinci da motsa jiki a app ɗaya.Sauke app kyautamitar da ka gudu ko ka yi tafiya a gwajin Cooper na minti 12, misali 2400
Na'urar Lissafin Gwajin Cooper
Gwajin Cooper gudu ne na gargajiya na minti 12 wanda ake amfani da shi a duniya a makarantu, soja da kimiyar wasanni don kiyasin ƙarfin numfashi. Shigar da nisan da ka cim ma cikin minti 12 sai wannan na'urar lissafi ta kiyasin VO₂ max naka kuma ta auna lafiyar jikinka da ma'auni na gama-gari na manya. Yi amfani da shi don gwada juriya, bin diddigin ci gaba, da saita burin tazaranka na gaba.
Gwajin Cooper yana kiyasin lafiyar numfashi daga nisan da za ka iya gudu cikin minti 12: kiyasin VO₂ max = (tazara da mita − 504.9) ÷ 44.73. Yi gudu a kan filin da yake sumul kuma an auna shi da daidaitaccen sauri, mai wuya amma da za a iya jurewa. A matsayin shawara ta gama-gari ga manya, VO₂ max kasa da 25 mara kyau ne, kusan 35–43 matsakaici ne, sama da 52 kuwa mai kyau sosai ne — amma ainihin ka'idoji suna canzawa sosai da shekaru da jinsi, don haka ka bi diddigin nasara naka.
Tambayoyin da Ake Yawan Yi
- What is the Cooper 12-minute run test?
- The Cooper test measures aerobic fitness by how far you can run in 12 minutes. Developed by Dr. Kenneth Cooper, it estimates VO2 max from the distance covered, giving a practical field assessment of cardiovascular endurance without lab equipment.
- How is VO2 max calculated from the Cooper test?
- The standard formula is VO2 max = (distance in metres - 504.9) / 44.73. Run as far as you can in exactly 12 minutes, enter the distance, and the calculator returns your estimated VO2 max plus a fitness rating for your age and sex.
- What is a good Cooper test distance?
- Average fitness for adult men is roughly 2,200-2,500 m and for women about 1,800-2,200 m, with trained athletes covering well over 2,800 m. Ratings depend on age and sex, so compare your distance against matched norms for a meaningful result.