VO2最大耗氧量.docVIP

本帖最后由 uheng 于 2010-8-3 09:17 编辑VO2Max---最大耗氧量Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. Vo2Max is the maximum amount of oxygen in milliliters, one can use in one minute per kilogram of body weight.?体能是可以测量的，根据是您在以最大能力运动时所消耗的氧量。Vo2Max是人每公斤体重每分钟可以使用氧量的毫升数。Those who are more fit have higher Vo2Max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your Vo2Max by working out at an intensity that raises your heart rate to between 65% and 85% of its maximum for at least 20 minutes three to five times a week. A mean value of Vo2Max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute.与一般般的相比，体能越强的人， Vo2Max越高，可以达到的运动强度越大。许多研究表明，您可以通过每周3-5次，每次至少20分钟，强度为65%-85%最高心率的运动提高您的Vo2Max。男运动员的平均Vo2Max约为3.5升/分钟，女的约为2.7升/分钟。Factors affecting Vo2Max---影响Vo2Max的因素The physical limitations that restrict the rate at which energy can be released aerobically are dependent upon:??? ?? ???the chemical ability of the muscular cellular tissue system to use oxygen in breaking down fuels.??? ?? ???the combined ability of cardiovascular and pulmonary systems to transport the oxygen to the muscular tissue system.?限制能量有氧释放率的生理局限，取决于:??? ?? ???肌肉细胞组织利用氧气分解燃料的化学能力，??? ?? ???心血管和肺系统为肌肉组织输送氧气的综合能力。?Improving your Vo2Max---提高您的Vo2MaxThe following are examples of workouts for improving oxygen uptake:? ?? ??以下是提高耗氧量的几个实例：1.? ?? ???Run at maximum speed for 5 minutes. Note the distance covered in that time. Let us assume that the distance achieved is 1900 metres. Rest for five minutes, and then run the distance (1900 metres) 20% slower, in other words in six minutes, with 30 seconds rest, repeated many times. This is equal to your 10 Km pace.?以最高速度跑5分钟，记录跑了多少距离。在此，我们假定距离为1900 m。休息5分钟，以慢20%的速度，即用6分钟，再跑一次这个距离；休息30秒，重复数次。这相当于您的10K配速。2.? ?? ???Run at maximum speed for four minutes. Note the distance cov