Young woman with strong athletic body training on sports venue. Endurance street workout. Persistence and effort, goal achievement in sports. Physical activity and healthy lifestyle.\t\t\t\t\t\t(Zdroj: Getty Images\/Oleg Breslavtsev)\t\t\t\t\t<\/p>\n
E\u0161te ned\u00e1vno sme po tr\u00e9ningu kontrolovali kal\u00f3rie, po\u010det krokov alebo \u010d\u00edslo na v\u00e1he. Dnes sa \u010doraz \u010dastej\u0161ie pozer\u00e1me na \u00faplne in\u00fa hodnotu. VO\u2082 max sa zo \u0161portov\u00fdch laborat\u00f3ri\u00ed presunulo priamo na na\u0161e z\u00e1p\u00e4stia \u2013 a z ukazovate\u013ea pre vytrvalostn\u00fdch \u0161portovcov sa st\u00e1va nov\u00fd symbol dobrej kond\u00edcie.<\/p>\n
\u00a0<\/p>\n
Otvor\u00edte si aplik\u00e1ciu a namiesto toho, aby ste rie\u0161ili, \u010di ste od v\u010deraj\u0161ka schudli 300 gramov, pozer\u00e1te na \u010d\u00edslo 42. Alebo 48. Mo\u017eno 36. A rozm\u00fd\u0161\u013eate, \u010di je to dobr\u00e9. VO\u2082 max e\u0161te pred p\u00e1r rokmi poznali predov\u0161etk\u00fdm be\u017eci, cyklisti a \u0161portov\u00ed fyziol\u00f3govia. Dnes ho ukazuj\u00fa inteligentn\u00e9 hodinky, \u0161portov\u00e9 n\u00e1ramky a fitness aplik\u00e1cie. A podobne ako kedysi pri po\u010dte krokov sa za\u010d\u00edna dia\u0165 zauj\u00edmav\u00e1 vec. \u013dudia chc\u00fa svoje \u010d\u00edslo zvy\u0161ova\u0165.<\/p>\n
\n\u010co vlastne VO\u2082 max znamen\u00e1?<\/p>\n
\nN\u00e1zov p\u00f4sob\u00ed komplikovanej\u0161ie, ne\u017e v skuto\u010dnosti je. VO\u2082 max vyjadruje maxim\u00e1lne mno\u017estvo kysl\u00edka, ktor\u00e9 dok\u00e1\u017ee telo vyu\u017ei\u0165 pri intenz\u00edvnej fyzickej aktivite. Naj\u010dastej\u0161ie sa uv\u00e1dza v mililitroch kysl\u00edka na kilogram telesnej hmotnosti za min\u00fatu \u2013 ml\/kg\/min. Zjednodu\u0161ene povedan\u00e9: ukazuje, ako v\u00fdkonn\u00fd je v\u00e1\u0161 aer\u00f3bny syst\u00e9m. Ke\u010f za\u010dnete intenz\u00edvne be\u017ea\u0165, bicyklova\u0165 alebo veslova\u0165, svaly potrebuj\u00fa st\u00e1le viac energie. Srdce mus\u00ed pumpova\u0165 viac krvi, p\u013e\u00faca zabezpe\u010di\u0165 kysl\u00edk a organizmus ho mus\u00ed dosta\u0165 a\u017e do pracuj\u00facich svalov a n\u00e1sledne ho efekt\u00edvne vyu\u017ei\u0165. \u010c\u00edm lep\u0161ie cel\u00fd tento syst\u00e9m funguje, t\u00fdm vy\u0161\u0161ie VO\u2082 max m\u00f4\u017ee \u010dlovek dosiahnu\u0165. Nie je preto prekvapen\u00edm, \u017ee elitn\u00ed vytrvalostn\u00ed \u0161portovci m\u00f4\u017eu ma\u0165 hodnoty v\u00fdrazne nad 60 ml\/kg\/min, zatia\u013e \u010do be\u017en\u00e1 popul\u00e1cia sa pohybuje podstatne ni\u017e\u0161ie. To v\u0161ak neznamen\u00e1, \u017ee ka\u017ed\u00fd potrebuje VO\u2082 max ako profesion\u00e1lny cyklista. Pre zdravie je ove\u013ea d\u00f4le\u017eitej\u0161ia ot\u00e1zka: Ako dobr\u00fa kond\u00edciu m\u00e1m vzh\u013eadom na svoj vek a pohlavie \u2013 a zlep\u0161ujem sa?<\/p>\n
\nPre\u010do zrazu v\u0161etk\u00fdch zauj\u00edma pr\u00e1ve toto \u010d\u00edslo?<\/p>\n
\nJedn\u00fdm z d\u00f4vodov s\u00fa technol\u00f3gie. Na meranie VO\u2082 max bolo kedysi potrebn\u00e9 \u0161portov\u00e9 laborat\u00f3rium, be\u017eeck\u00fd p\u00e1s alebo bicyklov\u00fd ergometer a maska analyzuj\u00faca mno\u017estvo kysl\u00edka a oxidu uhli\u010dit\u00e9ho vo vydychovanom vzduchu. Dnes v\u00e1m inteligentn\u00e9 hodinky pon\u00faknu jeho odhad po\u010das oby\u010dajn\u00e9ho tr\u00e9ningu. Vyu\u017e\u00edvaj\u00fa pri tom napr\u00edklad \u00fadaje zo srdcovej frekvencie, tempa, pohybu, vzdialenosti \u010di \u010fal\u0161\u00edch osobn\u00fdch parametrov. Zrazu teda m\u00e1me \u010d\u00edslo, ktor\u00e9 bolo kedysi ukryt\u00e9 v \u0161portovej diagnostike, ka\u017ed\u00fd de\u0148 v telef\u00f3ne. A \u010do sa d\u00e1 mera\u0165, to m\u00e1me tendenciu optimalizova\u0165.<\/p>\n
Z fitnes ukazovate\u013ea sa stal longevity ukazovate\u013e<\/p>\n
\nZa popularitou VO\u2082 max v\u0161ak nie s\u00fa iba hodinky. V posledn\u00fdch rokoch sa \u010doraz viac hovor\u00ed o kardiorespira\u010dnej kond\u00edcii aj v s\u00favislosti so zdrav\u00fdm starnut\u00edm a dlhovekos\u0165ou. Ve\u013ek\u00e9 observa\u010dn\u00e9 v\u00fdskumy opakovane ukazuj\u00fa s\u00favislos\u0165 medzi vy\u0161\u0161ou kardiorespira\u010dnou kond\u00edciou a ni\u017e\u0161\u00edm rizikom pred\u010dasn\u00e9ho \u00famrtia. To samozrejme neznamen\u00e1, \u017ee zv\u00fd\u0161enie \u010d\u00edsla na hodink\u00e1ch automaticky prid\u00e1va roky \u017eivota. VO\u2082 max v\u0161ak zachyt\u00e1va schopnos\u0165 viacer\u00fdch syst\u00e9mov tela spolupracova\u0165 \u2013 srdca, ciev, p\u013e\u00fac, krvi aj svalov. Pr\u00e1ve preto sa na kardiorespira\u010dn\u00fa kond\u00edciu \u010doraz \u010dastej\u0161ie pozer\u00e1me ako na podstatne komplexnej\u0161\u00ed \u00fadaj ne\u017e napr\u00edklad samotn\u00fa telesn\u00fa hmotnos\u0165. A tu za\u010d\u00edna by\u0165 cel\u00fd trend zauj\u00edmav\u00fd.<\/p>\n
V\u00e1ha v\u00e1m toti\u017e nepovie, v akej ste kond\u00edcii<\/p>\n
\nDve osoby m\u00f4\u017eu v\u00e1\u017ei\u0165 presne 80 kilogramov. Jedna m\u00f4\u017ee pravidelne \u0161portova\u0165, bez probl\u00e9mov vybehn\u00fa\u0165 p\u00e4\u0165 poschod\u00ed a cez v\u00edkend absolvova\u0165 dvojhodinov\u00fa t\u00faru. Druh\u00e1 sa zad\u00fdcha pri r\u00fdchlej ch\u00f4dzi na autobus. Na v\u00e1he vyzeraj\u00fa rovnako. Fyziologicky v\u0161ak m\u00f4\u017eu by\u0165 \u00faplne inde.
\nPr\u00e1ve preto za\u010d\u00edna \u010das\u0165 fitness sveta op\u00fa\u0161\u0165a\u0165 posadnutos\u0165 jedin\u00fdm \u010d\u00edslom na osobnej v\u00e1he. Hmotnos\u0165 m\u00f4\u017ee by\u0165 u\u017eito\u010dn\u00fd \u00fadaj, najm\u00e4 pri redukcii tuku alebo kontrole obezity, ale sama o sebe nehovor\u00ed takmer ni\u010d o tom, \u010do telo dok\u00e1\u017ee.\u00a0 VO\u2082 max sa naopak p\u00fdta: Ako dobre va\u0161e telo zvl\u00e1da z\u00e1\u0165a\u017e? A to je pre mnoh\u00fdch ove\u013ea zauj\u00edmavej\u0161ia ot\u00e1zka.<\/p>\n
\nAk\u00e9 VO\u2082 max je dobr\u00e9?<\/p>\n
\nTu prich\u00e1dza prv\u00e9 sklamanie pre milovn\u00edkov jednoduch\u00fdch tabuliek. Jedno univerz\u00e1lne \u201edobr\u00e9 \u010d\u00edslo\u201c neexistuje. VO\u2082 max prirodzene ovplyv\u0148uje vek, pohlavie, genetika, tr\u00e9ningov\u00e1 hist\u00f3ria aj typ \u0161portu. S prib\u00fadaj\u00facim vekom m\u00e1 navy\u0161e tendenciu klesa\u0165. Hodnota, ktor\u00e1 m\u00f4\u017ee by\u0165 priemern\u00e1 u 25-ro\u010dn\u00e9ho \u0161portuj\u00faceho \u010dloveka, m\u00f4\u017ee by\u0165 v\u00fdborn\u00e1 u niekoho o nieko\u013eko desa\u0165ro\u010d\u00ed star\u0161ieho.
\nPreto m\u00e1 v\u00e4\u010d\u0161\u00ed v\u00fdznam porovn\u00e1va\u0165 sa s referen\u010dn\u00fdmi hodnotami pre svoju vekov\u00fa skupinu a sledova\u0165 vlastn\u00fd v\u00fdvoj. Nie suseda. Nie influencera zo soci\u00e1lnych siet\u00ed. A u\u017e v\u00f4bec nie profesion\u00e1lneho triatlonistu. Najzauj\u00edmavej\u0161\u00ed \u00fadaj m\u00f4\u017ee by\u0165 jednoducho to, \u017ee ste sa za rok posunuli napr\u00edklad z 36 na 41 ml\/kg\/min.<\/p>\n
\nPozor: \u010d\u00edslo na hodink\u00e1ch nie je laborat\u00f3rny test<\/p>\n
\nTu treba nad\u0161enie z technol\u00f3gi\u00ed trochu pribrzdi\u0165. Inteligentn\u00e9 hodinky VO\u2082 max v\u00e4\u010d\u0161inou priamo nemeraj\u00fa. Odhaduj\u00fa ho pomocou algoritmov na z\u00e1klade srdcovej frekvencie, r\u00fdchlosti pohybu, veku, hmotnosti a \u010fal\u0161\u00edch \u00fadajov. To znamen\u00e1, \u017ee hodinky s\u00fa skvel\u00e9 najm\u00e4 na sledovanie trendu.
\nAk v\u00e1m jeden de\u0148 uk\u00e1\u017eu 44 a o t\u00fd\u017ede\u0148 42, neznamen\u00e1 to, \u017ee v\u00e1m dramaticky klesla kond\u00edcia. V\u00fdsledok m\u00f4\u017ee ovplyvni\u0165 \u00fanava, po\u010dasie, profil trate, nepresn\u00e9 meranie pulzu \u010di mno\u017estvo \u010fal\u0161\u00edch premenn\u00fdch. Ak potrebujete \u010do najpresnej\u0161iu hodnotu, \u0161tandardom zost\u00e1va z\u00e1\u0165a\u017eov\u00e9 laborat\u00f3rne vy\u0161etrenie s anal\u00fdzou d\u00fdchac\u00edch plynov. Pre be\u017en\u00e9ho \u010dloveka je v\u0161ak ove\u013ea praktickej\u0161ia ot\u00e1zka:
\nIde moje \u010d\u00edslo po\u010das nieko\u013ek\u00fdch mesiacov hore alebo dole?<\/p>\n
D\u00e1 sa VO\u2082 max vytr\u00e9nova\u0165?<\/p>\n
\u00c1no. A dobrou spr\u00e1vou je, \u017ee kv\u00f4li tomu nemus\u00edte za\u010da\u0165 tr\u00e9nova\u0165 ako olympionik. Aer\u00f3bna kond\u00edcia reaguje predov\u0161etk\u00fdm na pravideln\u00fa vytrvalostn\u00fa z\u00e1\u0165a\u017e. Z\u00e1klad m\u00f4\u017ee tvori\u0165 pokojnej\u0161\u00ed beh, r\u00fdchla ch\u00f4dza do kopca, bicykel, veslovanie alebo in\u00e9 aktivity, pri ktor\u00fdch dok\u00e1\u017eete pracova\u0165 dlh\u0161\u00ed \u010das.
\nSvoje miesto tu m\u00e1 aj tr\u00e9ning v ni\u017e\u0161ej a\u017e strednej intenzite, pri ktorom si telo buduje aer\u00f3bny z\u00e1klad a \u010dlovek m\u00f4\u017ee nazbiera\u0165 v\u00e4\u010d\u0161\u00ed objem pr\u00e1ce bez toho, aby sa pri ka\u017edom tr\u00e9ningu vy\u010derpal.
\nAk v\u0161ak chcete VO\u2082 max v\u00fdraznej\u0161ie pos\u00fava\u0165, ve\u013emi \u00fa\u010dinnou s\u00fa\u010das\u0165ou tr\u00e9ningu b\u00fdvaj\u00fa aj intervaly vo vy\u0161\u0161ej intenzite. Nemusia znamena\u0165 bezhlav\u00e9 \u0161printovanie a\u017e do kolapsu. M\u00f4\u017ee \u00eds\u0165 napr\u00edklad o nieko\u013ekomin\u00fatov\u00e9 \u00faseky intenz\u00edvnej\u0161ieho bicyklovania, behu alebo pr\u00e1ce na trena\u017e\u00e9ri striedan\u00e9 s \u013eah\u0161\u00edm tempom. Z\u00e1klad zost\u00e1va prekvapivo nudn\u00fd: pravidelnos\u0165, postupn\u00e9 zvy\u0161ovanie z\u00e1\u0165a\u017ee a dostato\u010dn\u00e1 regener\u00e1cia.<\/p>\n
\nA \u010do silov\u00fd tr\u00e9ning?<\/p>\n
\nTu vznik\u00e1 \u010fal\u0161ia zauj\u00edmav\u00e1 zmena v tom, ako \u013eudia prem\u00fd\u0161\u013eaj\u00fa o fitness. Dlh\u00e9 roky existovali dva svety. Bu\u010f ste boli \u201ekardio \u010dlovek\u201c, alebo ste chodili dv\u00edha\u0165 \u010dinky. Dnes sa hranice \u010doraz viac str\u00e1caj\u00fa.
\nSilov\u00fd tr\u00e9ning m\u00e1 v\u00fdznam pre svalov\u00fa hmotu, silu, kosti aj schopnos\u0165 fungova\u0165 vo vy\u0161\u0161om veku. Aer\u00f3bny tr\u00e9ning rozv\u00edja kardiorespira\u010dn\u00fa kond\u00edciu. Namiesto ot\u00e1zky, ktor\u00fd z nich je lep\u0161\u00ed, preto d\u00e1va v\u00e4\u010d\u0161\u00ed zmysel sklada\u0165 tr\u00e9ning tak, aby rozv\u00edjal oboje. Aj preto rastie popularita hybridn\u00e9ho tr\u00e9ningu, ktor\u00fd kombinuje vytrvalostn\u00fa a silov\u00fa zlo\u017eku. Modern\u00fd fitness ide\u00e1l u\u017e nie je iba dobre vyzera\u0165. Je to dobre vyzera\u0165 a z\u00e1rove\u0148 nie\u010do zvl\u00e1dnu\u0165.<\/p>\n
\nJe tu v\u0161ak jeden mal\u00fd matematick\u00fd h\u00e1\u010dik<\/p>\n
\nNaj\u010dastej\u0161ie pou\u017e\u00edvan\u00e1 hodnota VO\u2082 max sa po\u010d\u00edta vzh\u013eadom na kilogram telesnej hmotnosti. Preto m\u00f4\u017ee \u010d\u00edslo st\u00fapnu\u0165 aj vtedy, ke\u010f \u010dlovek schudne. Predstavte si, \u017ee dok\u00e1\u017eete spotrebova\u0165 rovnak\u00e9 absol\u00fatne mno\u017estvo kysl\u00edka, ale m\u00e1te o nieko\u013eko kilogramov menej. Po prepo\u010d\u00edtan\u00ed na jeden kilogram telesnej hmotnosti m\u00f4\u017ee relat\u00edvne VO\u2082 max automaticky vyzera\u0165 lep\u0161ie. Aj preto by sme z jedn\u00e9ho \u010d\u00edsla nemali robi\u0165 nov\u00fd fitness kult. VO\u2082 max je ve\u013emi zauj\u00edmav\u00fd \u00fadaj. Nie je to v\u0161ak sk\u00f3re \u010dloveka.
\nNov\u00e1 v\u00e1ha? Mo\u017eno pr\u00e1ve v tom spo\u010d\u00edva najv\u00e4\u010d\u0161\u00ed posun. Desa\u0165ro\u010dia sme fitness posudzovali predov\u0161etk\u00fdm pod\u013ea vzh\u013eadu. Kilogramy. Percento tuku. Obvod p\u00e1su. Fotografia v zrkadle. Technol\u00f3gie n\u00e1m v\u0161ak postupne ukazuj\u00fa \u010fal\u0161iu vrstvu. Pokojov\u00fd pulz. Variabilitu srdcovej frekvencie. Sp\u00e1nok. Tempo regener\u00e1cie. A teraz VO\u2082 max. Ani jeden z t\u00fdchto \u00fadajov nedok\u00e1\u017ee s\u00e1m poveda\u0165, \u010di ste zdrav\u00ed. Spolo\u010dne v\u0161ak menia sp\u00f4sob, ak\u00fdm sa na svoje telo pozer\u00e1me. Mo\u017eno preto u\u017e najzauj\u00edmavej\u0161ia ot\u00e1zka po nieko\u013ek\u00fdch mesiacoch tr\u00e9ningu nebude: \u201eKo\u013eko som schudol?\u201c Ale: \u201e\u010co dnes moje telo dok\u00e1\u017ee, \u010do pred pol rokom nedok\u00e1zalo?\u201c A pr\u00e1ve v tomto s\u00faboji m\u00e1 VO\u2082 max nad oby\u010dajn\u00fdm \u010d\u00edslom na v\u00e1he jednu obrovsk\u00fa v\u00fdhodu. Nehovor\u00ed iba o tom, ko\u013eko v\u00e1\u017eite. Hovor\u00ed o tom, ak\u00fa m\u00e1te kapacitu \u017ei\u0165 v pohybe.
\n\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"Young woman with strong athletic body training on sports venue. Endurance street workout. Persistence and effort, goal achievement…\n","protected":false},"author":2,"featured_media":168096,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[32],"tags":[17000,7802,47899,36824,34,37,16999,33,47898,7920,43,40,39,42,41,36,38,35,43760],"class_list":["post-168095","post","type-post","status-publish","format-standard","has-post-thumbnail","category-spravy","tag-ako-schudnut","tag-chudnutie","tag-cislo","tag-fitness-trener","tag-headlines","tag-hlavne-spravy","tag-hmotnost","tag-news","tag-nove-cislo","tag-odbornik","tag-sk","tag-slovak","tag-slovakia","tag-slovencina","tag-slovensko","tag-spravy","tag-titulky","tag-top-stories","tag-vo2-max"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@sk\/117200750333501769","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/168095","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/comments?post=168095"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/168095\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media\/168096"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media?parent=168095"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/categories?post=168095"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/tags?post=168095"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}