Kikokotoo cha Jaribio la Cooper
Kadiria VO₂ max kutokana na mbio za dakika 12
Piga picha, AI itarekodi mlo wako. Lishe na mazoezi katika programu moja.Pakua programu bila malipomita ulizokimbia au kutembea katika jaribio la Cooper la dakika 12, mfano 2400
Kikokotoo cha Jaribio la Cooper
Jaribio la Cooper ni mbio za kawaida za dakika 12 zinazotumika ulimwenguni kote shuleni, jeshini na katika sayansi ya michezo kukadiria uwezo wa aerobiki. Weka umbali uliofikia katika dakika 12 na kikokotoo hiki kitakadiria VO₂ max yako na kupima siha yako dhidi ya vigezo vya jumla vya watu wazima. Tumia kupima uvumilivu, kufuatilia maendeleo, na kuweka lengo lako lijalo la umbali.
Jaribio la Cooper hukadiria siha ya aerobiki kutokana na umbali unaoweza kukimbia kwa dakika 12: makadirio ya VO₂ max = (umbali kwa mita − 504.9) ÷ 44.73. Kimbia kwenye njia tambarare iliyopimwa kwa kasi thabiti, ngumu lakini inayoweza kudumishwa. Kama mwongozo wa jumla wa watu wazima, VO₂ max chini ya 25 ni duni, karibu 35–43 ni wastani, na zaidi ya 52 ni bora kabisa — lakini viwango halisi hubadilika sana kulingana na umri na jinsia, hivyo fuatilia mwelekeo wako mwenyewe.
Maswali Yanayoulizwa Mara kwa Mara
- 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.