Isibali se-Beep Test
Linganisa i-VO₂ max kusuka ku-shuttle run
Thatha isithombe, i-AI irekhode ukudla kwakho. Ukudla nokuzivocavoca ku-app eyodwa.Landa i-app yamahhalaizinga eliphezulu oliqedile ku-beep test yamamitha angu-20, isb. 9
Isibali se-Beep Test
I-beep test, noma i-multi-stage fitness test, iyi-shuttle run ejwayelekile yamamitha angu-20 esetshenziswa ezikoleni, emasosheni nakwemidlalo yamaqembu ukukala amandla e-aerobic. Faka izinga ofike kulo bese lesi sibali silinganisela i-VO₂ max yakho futhi sinikeze isilinganiso sokuqina komzimba wakho ngokumelene nezilinganiso ezijwayelekile zabantu abadala. Sisebenzise ukuhlola ukukhuthazela, ukulandelela inqubekelaphambili, nokubeka umgomo wezinga lakho elilandelayo.
I-beep test (i-multi-stage shuttle run yamamitha angu-20) ikhulisa isivinini sokugijima njalo emzuzwini ngamunye kuze kube yilapho ungasakwazi ukulingana neqondo. Kusuka ezingeni ofike kulo, leli thuluzi lilinganisela isivinini sokugijima (8 + 0.5 × (izinga − 1) km/h) futhi libikezela i-VO₂ max ngefomula ka-Léger yabantu abadala (5.857 × isivinini − 19.458). Njengesiqondiso esivamile sabantu abadala, i-VO₂ max engaphansi kuka-25 imbi, cishe u-35–43 umaphakathi, futhi ngaphezu kuka-52 kuhle kakhulu — izindinganiso zishintsha kakhulu ngeminyaka nobulili, ngakho-ke landelela isimo sakho.
Indlela yokufunda umphumela wakho
Isivinini sezinga L singu-8 + 0.5 × (L − 1) km/h: izinga loku-1 liqala ku-8 km/h futhi izinga ngalinye lishesha ngo-0.5 km/h. Leso sivinini singena kunhlelo ye-Léger ukulinganisa i-VO2 max, ngamabhande athi: ngaphansi kuka-25 kubuthaka, 25–34 ngaphansi kwesilinganiso, 35–42 isilinganiso, 43–51 kuhle, no-52 nangaphezulu kuhle kakhulu. I-VO2 max ephakeme isho ukuthi umzimba wakho ungathutha usebenzise umoya-mpilo omningi ngomzuzu.
Indlela yokusebenzisa le khalikhuletha ye-beep test
Faka izinga olifinyelele ekugijimeni kokuya nokubuya kwamamitha angu-20 okwezigaba eziningi — i-beep test — bese uthepha okuthi bala. Ubona ngokushesha isivinini sokugijima saleyo zinga, i-VO2 max elinganiselwe ngo-ml/kg/min kanye nesilinganiso sokuqina komzimba kusukela kokubuthaka kuya kokuhle kakhulu, ngaphandle kokubhalisa. Uma ungaqiniseki phakathi kwezinga nohambo, sebenzisa izinga lokugcina olaqeda ngokuphelele.
Isayensi engemuva kwezinombolo
Ukuhlolwa kwamamitha angu-20 kwashicilelwa nguLéger nozakwabo njengesilinganiso senkundla esisebenzayo samandla aphezulu e-aerobic: imisindo ye-beep eqoshiwe ibeka isivinini esikhula umzuzu ngamunye, futhi isivinini sokugcina osigcinayo sibikezela i-VO2 max. Le khalikhuletha isebenzisa unhlelo lwabantu abadala i-VO2 max = 5.857 × isivinini − 19.458. I-VO2 max ingesinye sezibonakaliso eziqine kakhulu zokukhuthazela nempilo yesikhathi eside.
Imikhawulo namathiphu asebenzayo
Isilinganiso senkundla asiyona into yaselabhorethri: indlela yokujika, ukubambelela kwaphansi, ukwabiwa kwesivinini, ugqozi neminyaka kuyawushintsha umphumela, futhi ifomula yabantu abadala ayinembile kangako ezinganeni. Fudumala kahle, gijima uze ukhathale ngempela bese uphinda ukuhlola ezimeni ezifanayo. Qhathanisa nekhalikhuletha ye-VO2 Max ye-CaloNote, hlela ukuzilolonga nge-Running Pace ne-Heart Rate Zone, futhi ubhale amaseshini ku-app ye-CaloNote.