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最大摄氧能力(VO2max),关于耐力天赋的参数(上)

VO2max看上去是个神秘的代号,中文名为最大摄氧能力,一个听上去就让人头痛的学术名词。它究竟和普通运动爱好者有什么关系?对耐力运动(马拉松,越野跑,自行车,铁人三项)爱好者的训练又有什么指导意义呢?这种先天基因起了决定因素的参数又会怎样影响我们的运动成绩呢?


人在运动时需要氧气参与能量代谢,越强的运动量所需要的氧气就越多。这些氧气通过肺进入血液,参与能量代谢。但是会在某一个时刻,无论怎么张大嘴巴,加快运动节奏或是加大运动强度都无法利用更多的氧气。这时血液利用的氧气数量就是最大摄氧能力。最大摄氧能力代表了一个人有氧运动的极限值,无法更多的利用氧气参与到能量产出的过程中。


而这个决定有氧能力的重要参数一般有2种方式表达。1种是最大摄氧能力的绝对值,即在单位时间内对氧气的利用(L/min)还有一种是效率值,单位体重单位时间内对氧气的利用(ml/kg*min)。拥有绝对摄氧能力最大的运动项目是划艇运动员,由于是一项全身都需要参与的高强度运动,因此男子顶级选手的摄氧能力能达到6.1L/min。但是摄氧能力效率最高的运动则是越野滑雪运动员,有人能达到96ml/kg*min这种惊人数据。自行车,马拉松顶级选手也能达到80ml/kg*min以上。

测量最大摄氧能力最准确的方法莫过于让运动员带着面罩在跑步机上狂跑,然后通过计算吸入的空气量,呼出的二氧化碳量来计算对氧气的利用量。而对普通人来说有2个简单计算方法:

1. VO2max= 15*(HRMAX/HRRES)
HRMAX 是最大心率, HRRES 是静态心率。
从这个公式可以看出来随着年纪增大 最大心率将逐年下降,因此最大摄氧能力也会逐渐下降。为了改善,只能提高自己的有氧能力,让静态心率降低,才能提高最大摄氧能力。

2. VO2max=(d12-505)/45
D12 为 12分钟跑的距离。当年中国足协也曾以此为标准来要求球员提高体能。但是足球的体能训练是个更复杂的话题,不在本文讨论范围。对一般人来说12分钟跑能力越强的人最大摄氧能力越强。

这种直接影响人有氧能力的参数最大影响因素是基因,或是说天赋。后天训练对一个人最大摄氧能力的改变在5%-25%,而先天的人与人的最大摄氧能力的差异可能在75%甚至超过95%。这也就是其他人种很难像肯尼亚人那样奔跑的原因之一,我们在训练和比赛中只能看着一群“神兽”绝尘而去。都是先天决定的。

除了先天原因,性别也是影响因素。男子天然比女子的最大摄氧能力强25%,但在顶级运动员中,这种差距只有10%?;褂芯褪悄炅?,我们会在18岁的时候达到人生的最大摄氧能力的巅峰,所以青春永远是精力过剩到无处发泄的程度。在那之后,随着年龄增长最大摄氧能力逐年下降直至死去。

天赋,性别和年龄是任何人都无法改变的,但我们依然努力训练,为了改善自己的原因是。经过训练的人群平均可以比非训练人群最大摄氧能力高出10%以上。如果进行的是马拉松,自行车,长距离游泳,铁人三项等耐力项目,在40岁的时候可以拥有普通人18岁时的最大摄氧能力。每日的训练是为了让生命显得更有光芒。

训练提供最大摄氧能力主要要改善2个方面:

  • 1. 对氧气的输送。这是由单位时间能够吸入多少氧气,肺能装多少氧气,肺里的氧气单位时间能输送到血液中多少所决定的。
  • 2. 氧气的利用率。输送到血液中的氧气被利用的能力。有多少能够和血红细胞结合,释放能量的效率。

目前究竟哪个方面最大摄氧能力的主要限制学术界还有争论,但这种训练上的差距对普通运动爱好者影响不大。

相关阅读:

最大摄氧能力(VO2max),关于耐力天赋的参数(下)

延伸阅读:


爱燃烧整理的关于《The Big Book of Endurance Training and Racing》大书及MAF最大有氧心率系列文章

您需要才能回复
  1. 三妗子的二把手 三妗子的二把手

    <img src="http://img.t.sinajs.cn/t35/style/images/common/face/ext/normal/c9/geili_org.gif" /> <img src="http://img.t.sinajs.cn/t35/style/images/common/face/ext/normal/70/vw_org.gif" />

    删除

  2. 让子尘飞一会儿 让子尘飞一会儿

    越野滑雪运动员的最大摄氧量最突出是否和他们的训练比赛环境也有关系?

    删除

  3. 老束 老束

    D12是不是要拼命地跑,得到的距离-505?

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  4. kelejiabing kelejiabing

    高海拔雪场的话,肯定是对心肺功能有促进

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  5. 13c36fdc999238b6d09cdc733966fc9b
    徐山人Lv.18
    2015-05-27 11:14:31
    美国运动医学学会给出的影响最大摄氧量,一个是你心脏的出心血量量,一个是出回心血的含氧量差。

    回应

  6. 17d86042374159d5de81ba7fcb6bed11
    安纲Lv.3
    2015-06-27 23:03:59
    088

    回应

  7. 17d86042374159d5de81ba7fcb6bed11
    大官人Lv.1
    2015-07-16 22:25:53
    048

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