Isibali se-vVO₂max

Ijubane ku-VO₂max kusukela ku-VO₂max yakho

i-VO₂max yakho, isb. 50

Isibali se-vVO₂max

I-vVO₂max — ijubane lapho ukungeniswa kwe-oksijeni yakho kufinyelela khona uvinjelelo — ingenye yezibikezelo ezinhle kakhulu zomsebenzi wokugijima ibanga elide kanye nejubane lokubhekisela kwizikhathi zesikhawu se-VO₂max. Faka i-VO₂max yakho futhi lesi sibali sibuyisa i-vVO₂max yakho nge-km/h kanye nejubane elilingana ngamakhilomitha nange-mile. Yisebenzise ukuhlela izikhawu zemizuzu engu-3–5 ngejubane elithuthukisa uphahla lwakho lwe-aerobic.

I-vVO₂max yijubane lokugijima okufinyelela kulo ukungeniswa kwe-oksijeni eyiqophelo eliphezulu kakhulu. Ngokusebenzisa ubudlelwano be-Léger–Mercier (VO₂max ≈ 3.5 × ijubane nge-km/h), ihlanganisa i-VO₂max yakho yaselabhorethri noma yasenkundleni nejubane lokuqeqesha. Abagijimi abaningi bangagcina i-vVO₂max imizuzu engaba ngu-4–8 kuphela, okuyenza ibe yijubane elidumile lezikhawu ze-VO₂max (isibonelo 5 × 3 min ku-vVO₂max). Yisebenzise ukubeka amajubane esikhawu, hhayi ukugijima okuhlala kuzinzile.

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