Whakamātauhia tēnei whakamātautau hauora māmā hei ine i tō hauora hauora
I whakawhanakehia te whakamātautau tinana 12-meneti e Dr. Ken Cooper i te tau 1968 hei huarahi ngawari ki te ine i te hauora aporo me te whakaatu i te tata o VO2 mo nga kaimahi hōia. Kei te whakamahia ano te Test Cooper, pera me te mea e mohiotia ana, i tenei ra hei whakamatautauranga mo te whakatau i te hauora hauora.
Ka kitea e te Komihana Cooper he hononga nui rawa i waenga i te tawhiti ka taea e te tangata te rere (me te haere) i roto i te 12 meneti me te rahi o te utu VO2, ka ine i te kaha ka taea e te tangata te whakamahi i te hinuhaki i te wa e mahi ana.
Ko tenei whakamatautau ko tetahi o nga whakamātautau hauora taketake e whakamahia ana e te ope, tae atu ki te nuinga o nga kaitohutohu me nga kaiwhakaako ki te whakatau i te hauora hinengaro me te aru i te oranga i te wa. Ko tenei whakamatautau maatau ka taea ai koe te whakarite i to manawanui ki etahi atu o to tau me te ira tangata.
He aha te Manawanui Cardiovascular?
I roto i nga hākinakina, e tohu ana te manawanui o te mate ki te kaha o te kaitono ki te tautoko i te mahi roa mo nga meneti, haora, tae noa ki nga ra. Ko te whakamatautau taraiwa he huarahi hei whanaketanga i te kaha o te rorohiko rerenga reanga me te hauora rewharewha i te whakarato o te hauora ki nga uaua mahi, me te tautoko i te mahi a tinana tinana.
A, no te korero e pā ana ki te manawanui, e tohu ana tatou i te manawanui aporo. Ko te mahi haurangi ko te oxygen hei awhina i te whakarato i te kaha e hiahiatia ana mo te mahi. Ko te kaupapa o te whakangungu aronui, na, ko te whakawhanake me te whakapai ake i nga pūnaha tinana e whakaputa ana, e whakaputa ana i te kaha e hiahiatia ana hei whakatutuki i nga hiahia o te mahi roa.
Me pehea te Mahi i te 12 Whakatau Whakamutunga
Ko te whakamātautau a te Cooper 12 meneti e hiahiatia ana te tangata e whakamatauhia ana ki te rere, ki te haere ranei i te wa e tika ana i roto i te 12 meneti. Ko te whainga o te whakamatautau ko te ine i te tawhiti roa e taupokina ana e te tangata takitahi i roto i te 12 meneti me te mahi i runga i te waa rere na roto i te whakanoho i nga kaituhi i nga tawhiti kia taea ai te ine i te tawhiti.
Ka hiahiatia he awatea mo te whakarite kia rere te tangata mo te wa tika.
- Haumaru Tuatahi . He tino whakamatautau tinana tenei, me te taunakitanga kia whiwhi koe i taau taakuta i mua i te mahi i tenei whakamatautau i a koe ake.
- Tuhinga . Ka hiahia koe ki te waahi ki te mohio ki te 12 meneti ake.
- Wāhi . Ko tenei whakamatautau kua hangaia hei whakahaere i runga i tetahi ara me te tawhiti tawhiti. Ka taea e koe te mahi i te whakamatautau i runga i te taatai, engari kia tino whakaarahia te hiku ki te tohu kotahi ki te whakakotahi i te rere o waho.
- Te wera ake . Whakamahia he mahana poto 10 ki te 15 meneti i mua i te mahi i tetahi whakamatautau tinana.
- Whakahaerehia, haere ranei . A, ka mahana koe, haere. Whakahaerehia, haere ranei kia rite ki ta koe e taea ana i roto i te 12 meneti.
- Tuhia to Tautuhi . Tuhia te maha o te maero me te kilomita i haere koe i roto i te 12 meneti.
Tātaitia ō Hua Whakamutunga Whakamutunga Whakamutunga 12
Ko te huarahi tinowari ki te tiki i to hua whakamatautau (to tohu VO2 max) me te whakataurite ia koe ki etahi atu o to tau me te ira tangata me tenei Whakamaunga Whakararuitanga Whakaaturanga Miihini 12 mo te Raina 12 .
Tātaitia tō Whakatauiro VO2 Max
Hei tautuhi i nga kitenga VO2 Max (i te ml / kg / min) whakamahia tetahi o enei tauira:
- I Miles : VO2max = (35.97 x maero) - 11.29.
- I Kilomita : VO2max = (22.351 x kilomita) - 11.288
Whakatauritehia nga Hua Test Test mo te 12 meneti
I muri i to whakaoti i te whakamatautau, ka taea e koe te whakataurite i to hua ki nga tikanga me nga taunakitanga mo to tau me te ira tangata me te tepu e whai ake nei.
Puna:
Cooper, KH (1968), "He huarahi hei aromatawai i te kaha o te kaha o te hauora," Journal of the American Medical Association, 203: 201-204.
12 Nga Whakaaturanga Whakaaturanga Whakamutunga Whakatika
| Age | He pai | Ki runga ake i te Moka | Tauwaenga | Kei raro iho o te Mahinga | Poor |
| Tamariki 20-29 | > 2800m | 2400-2800m | 2200-2399m | 1600-2199m | <1600m |
| Wahine 20-29 | > 2700m | 2200-2700m | 1800-2199m | 1500-1799m | <1500m |
| Maama 30-39 | > 2700m | 2300-2700m | 1900-2299m | 1500-1999m | <1500m |
| Wahine 30-39 | > 2500m | 2000-2500m | 1700-1999m | 1400-1699m | <1400m |
| Maama 40-49 | > 2500m | 2100-2500m | 1700-2099m | 1400-1699m | <1400m |
| Wahine 40-49 | > 2300m | 1900-2300m | 1500-1899m | 1200-1499m | <1200m |
| Maama 50 | > 2400m | 2000-2400m | 1600-1999m | 1300-1599m | <1300m |
| Wahine 50 | > 2200m | 1700-2200m | 1400-1699m | 1100-1399m | <1100m |