The Polar Fitness Test is simple, fast and safe way assess your aerobic fitness ( functional state of cardio-vascular system) at rest. The result, Polar OwnIndex, corresponds to your maximum oxygen consumption (VO2max), which is usually a measure of your aerobic fitness. OwnIndex is also influenced by your training experience, heartbeat, resting heart rate variability, gender, age, height and body weight. The Polar Fitness Test is intended for healthy adults.

Aerobic fitness is a measure of how well your cardiovascular system is transporting and using oxygen entering your body. The better your aerobic fitness, the stronger your heart and the more efficiently it works. A good aerobic fitness is beneficial for general state health. For example, it reduces the risk of hypertension, cardiovascular disease and stroke. If you want to improve your aerobic fitness, it will take you, on average, six weeks of regular exercise to see significant changes in OwnIndex. If you are not in very good physical shape initially, you will see progress even faster. The better your aerobic fitness, the less your OwnIndex will change.

To improve your aerobic fitness, workouts that involve large muscle groups are optimal. These include running, cycling, walking, rowing, swimming, ice skating, and cross-country skiing. To track your progress, measure OwnIndex twice in the first two weeks, and then repeat the test about once a month.

To ensure the reliability of the test results, the following basic conditions must be met:

• You can perform the test in any environment: at home, at work, in the fitness center; however, a calm environment must be ensured. Eliminate any noise that bothers you (sounds of TV, radio, telephone); you don't have to talk to anyone.
• The retest should be carried out under the same conditions at the same time of day.
• Avoid heavy food and smoking 2–3 hours before the test.
• Refrain from excess on test day and the day before. physical activity, alcohol consumption and stimulant medications.
• Relax and unwind. Lie still for 1-3 minutes.

Before taking the test

Please note that the test can only be performed if you set up your A300 on the site flow.polar.com/start .

The fitness test only works with compatible Polar heart rate sensors. Fitness Test is Polar's proprietary smart training feature and requires an accurate measurement of your heart rate variability. That's why you need a Polar heart rate sensor.

Before starting the test, check that the data you entered in the Flow web service is correct.

Testing

1. Go to the menu Fitness Test> Start Testing... A300 starts searching for your heart rate sensor. The display will show Heart rate sensor found and Lie down and relax... The test begins.
2. Lie down, stay relaxed, restrict body movement and communication with people. As the test progresses, the bar on your A300 fills up.
3. When the test is complete, Test Completed appears and the test results are displayed.
4. Press the DOWN button to read the VO 2max value. Press the START button and select Yes to update the VO 2max value shown in the Polar Flow web service.

You can interrupt testing at any time by pressing the BACK button. The display shows Test canceled.

Troubleshooting

• The inscription is displayed Touch the sensor with your A300 if A300 cannot find a heart rate sensor. Touch the sensor with your A300 to find and pair the sensor.
• Couldn't find heart rate sensor... Check if the electrodes of the heart rate sensor are wet and if the strap is tight enough.
• If A300 cannot find a heart rate sensor, it displays Polar HR sensor required.

Test results

The result of the last test can be viewed in the menu Fitness Test> Test Results... You can also view your results in the Training Diary in the Flow app.

To visually analyze your fitness test results, use the Flow web service, where you can view details about the test.

Fitness Level Classes

Men

Age / Years	Extremely low	Short	Satisfactory	Average	Good	Very good	Excellent
20-24	< 32	32-37	38-43	44-50	51-56	57-62	> 62
25-29	< 31	31-35	36-42	43-48	49-53	54-59	> 59
30-34	< 29	29-34	35-40	41-45	46-51	52-56	> 56
35-39	< 28	28-32	33-38	39-43	44-48	49-54	> 54
40-44	< 26	26-31	32-35	36-41	42-46	47-51	> 51
45-49	< 25	25-29	30-34	35-39	40-43	44-48	> 48
50-54	< 24	24-27	28-32	33-36	37-41	42-46	> 46
55-59	< 22	22-26	27-30	31-34	35-39	40-43	> 43
60-65	< 21	21-24	25-28	29-32	33-36	37-40	> 40

Women

Age / Years	Extremely low	Short	Satisfactory	Average	Good	Very good	Excellent
20-24	< 27	27-31	32-36	37-41	42-46	47-51	> 51
25-29	< 26	26-30	31-35	36-40	41-44	45-49	> 49
30-34	< 25	25-29	30-33	34-37	38-42	43-46	> 46
35-39	< 24	24-27	28-31	32-35	36-40	41-44	> 44
40-44	< 22	22-25	26-29	30-33	34-37	38-41	> 41
45-49	< 21	21-23	24-27	28-31	32-35	36-38	> 38
50-54	< 19	19-22	23-25	26-29	30-32	33-36	> 36
55-59	< 18	18-20	21-23	24-27	28-30	31-33	> 33
60-65	< 16	16-18	19-21	22-24	25-27	28-30	> 30

The classification is based on a review of 62 studies in which VO2max was measured directly in healthy adults in the United States, Canada and 7 European countries. References: Shvartz E, Reibold RC. Aerobic fitness norms for males and females aged 6 to 75 years: a review. (Study of the norms of aerobic state in males and females aged 6 to 75 years). Aviat Space Environ Med; 61: 3-11, 1990.

Vo 2max

There is an established relationship between maximum oxygen consumption (VO2 max) and cardiorespiratory endurance, since the amount of oxygen supplied to tissues depends on the functioning of the lungs and heart. VO2 max (maximum oxygen consumption, maximum aerobic capacity) is the maximum level at which the body is able to use oxygen during maximum exercise; it is directly related to the maximum ability of the heart to supply blood to the muscles. VO2 max can be measured or calculated using fitness tests (for example, maximum exercise tests, submaximal exercise tests, Polar fitness test). VO2 max accurately measures cardiorespiratory endurance and predicts endurance during long runs, bike rides, cross-country skiing or swimming. long distances.

VO2 max can be expressed in millimeters per minute (ml / min = ml ■ min-1) or in millimeters per minute divided by weight in kilograms (ml / kg / min = ml ■ kg-1 ■ min-1).

Aerobic fitness (level of cardiovascular fitness) is the most important component in the process physical training... The remaining components are muscular strength and endurance, flexibility and other background functions. The level of fitness of the cardiovascular system is measured as the amount of oxygen transported by the blood pumped by the heart to the muscles and the efficiency of the muscles to use this oxygen in work. Increasing the efficiency of the cardiovascular system means empowering the heart and the entire cardiovascular system in the process of carrying out their most important task, delivering oxygen and energy to your body.

A good cardiovascular system has many health benefits. For example, the risk of cardiovascular disease, high blood pressure and diabetes and other diseases is reduced.
Cardiovascular training is most effective when large muscle groups are involved in dynamic work. These are activities such as walking, various jogging, swimming, ice skating, cycling, climbing stairs, skiing.

The heart is like any other muscle - it becomes stronger and more efficient when exercised. Heart rate is a quantitative indicator of how the heart works. The healthy heart of the average person at rest beats about 60-70 times per minute. A trained heart beats much less frequently at rest and can only beat 40-50 times per minute or even less. Heart rate variability is an indicator of the quality of the heart. The lower the resting heart rate and the higher the heart rate variability, there better quality functions of the heart.

Aerobic fitness depends on age, gender, exercise habits, heredity, and the overall clinical condition of the cardiovascular system. The maximum values ​​are reached between the ages of 15 and 30 and gradually decrease with increasing age. By the age of 60, the average maximum aerobic fitness is only 75% of the values ​​of 20 years of age. With a sedentary lifestyle, the decrease in the results of aerobic training occurs on average by 10% every 10 years, while in people leading active image life, this decline occurs only by 5% over the same period of time.

• Maximum oxygen consumption (IPC), VO 2 max

There is a clear link between the body's oxygen consumption (VO2) and the level of cardiorespiratory (cardiopulmonary) functional fitness, because the delivery of oxygen to tissues depends on the lungs and heart function. Maximum oxygen consumption (VO2 max, VO2 max, maximum aerobic capacity) is an indicator of maximum speed with which oxygen can be used by the body during maximum work. It depends directly on the maximum performance of the heart, with which it can deliver blood to the muscles. VO2 max can be measured directly in the laboratory or predicted using tests of aerobic fitness (maximum and submaximal tests, as well as the Polar Fitness test).

BMD is a good indicator of cardiorespiratory fitness and in a good way predict the maximum performance in aerobic exercise sports such as long-distance running, cycling, skating and skiing, swimming.

The MIC value can be expressed in absolute terms as the number of milliliters of oxygen per minute (ml / min), or it can be reduced to a relative value if it is divided by body weight, i.e. as the number of milliliters of oxygen per kilogram of body weight per minute (ml / kg / min).

The relationship between the amount of oxygen consumed (VO 2) and the heart rate (HR) is linear for an individual during a dynamic load. The VO 2 max percentage can be changed to the value of the percentage of the maximum pulse (HRmax) by following formula:% HRmax = (% VO 2 max + 28.12) / 1.28.

IPC is the main component of determining the intensity physical exercise... Determination of the training target by heart rate intensity is more practical and useful, since it can be easily obtained in a non-invasive way, for example, directly online during exercise according to the readings of cardiac monitors (heart rate monitors).

• Polar Fitness Test and OwnIndex

The OwnIndex from the Polar Fitness Test represents your aerobic (cardiovascular) fitness. It predicts the athlete's maximum aerobic power, which is commonly referred to as maximum oxygen consumption (MOC) in the form of VO2 max, measured in ml / min / kg. In fact, this is an indicator of how many milliliters of oxygen your body is able to transport and use when physical work for every kilogram of weight within one minute.

The test is designed for adults with no health problems. It is fully automatic and can be done while resting in less than 5 minutes. No other equipment such as treadmill or something else is not required. This test is a simple, safe, reliable and quick way to assess your level of maximum aerobic fitness and to know your VO2 max. This is as reliable as most other submaximal training tests.
Fitness Test for calculating IPC is based on the following values:

1. resting heart rate
2. resting heart rate variability
3. age
4. self-assessment of the level of long-term physical activity for the last 6 months

• Why conduct a fitness test at all?

The basic idea behind testing the level of aerobic fitness is to get information about your physical fitness and to understand what level of training a person is at. When a person receives a test result, they can compare it to the average for people of the same age and gender.
Testing motivates and inspires a person to start exercising, continue exercising or increase the physical intensity of their training. The test is most useful for tracking individual progress when comparing test results to previous values. The test shows an improvement in cardiovascular (aerobic) fitness.

The aerobic fitness test is the cornerstone of training. When an athlete knows his result, it is easier for him to choose the right range. permissible heart rate for your workouts.
In order to correctly and most accurately compare the test results, you must always carry out the test under the same conditions, at the same time, using the same heart monitor.

• How to do the test

You can take the test anytime, anywhere, but make sure you choose a convenient and quiet place where nothing will distract you. It is very important to always perform the test under similar conditions and at the same time of day.

1. Wet the transmitter for a confident reading of the signal and put it on.
2. Lie down and relax for 2-3 minutes.
3. Start the test (for RS800 / RS400: menu → Test → Fitness Test → Start, for FT80 / FT60: menu → Applications → Fitness test → Start), the current heart rate value will be displayed on the heart rate monitor screen. The test will begin as soon as the heart rate monitor can confidently read your heart rate. Lie relaxed and avoid any body movements during testing, do not raise your arms or legs, and do not speak. Place your arms alongside your body.
4. After about 5 minutes, the heart rate monitor will signal the end of the test and show your result: OwnIndex value and your fitness level. Click Ok.
5. The heart rate monitor will prompt you to update the VO 2 max value in your profile (Update VO 2 max?). Select Yes if you want to update your profile, or No if you don't want to.

Also, in some models of heart rate monitors (RS800CX for example), you will be shown the calculated value of your maximum heart rate HR-max-p (HR-max-predicted) and will also be prompted to update the value of the maximum heart rate in your profile with this calculated value.

The OwnIndex value is stored in the memory of the heart rate monitor and can be viewed as values ​​and graph (on RS800 models) or as a list of results on FT60 / FT80 models.

If the test fails, your previous value will be used. The test may fail if the heart rate monitor does not receive information about each heart rate... Every heart beat counts because it measures changes in heart rate (variability) at rest. In case of failure, the heart rate monitor will send sound signal twice and the screen displays “Test Failed”. Make sure the electrodes of the heart rate sensor are damp enough and the elastic strap of the sensor is snug on your body and restart the test.

The OwnIndex value affects the accuracy of the calorie consumption calculation during exercise and the operation of the Polar STAR Training Program (FT60 and FT80).

• How do you compare your results with those of other people?

OwnIndex is an estimate of the maximum oxygen consumption VO2 max in ml / min / kg. The following is a classification of BMD values ​​for men and women aged 20 to 65 years, broken down by age groups for which the Polar Fitness Test was developed. The classification is based on research conducted by Shvartz & Reibold in 1990. Laboratory measurements of VO 2 max were collected and processed for adults from 7 European countries, as well as Canada and the USA (Shvartz, Reibold. Standards for aerobic training for men and women aged 6 to 75 years: a review. Aviat Space Environ Med 61, 3-11, 1990).

Men: maximum oxygen consumption VO 2 max ml / min / kg

Women: maximum oxygen consumption VO 2 max ml / min / kg

General distribution:
11% of people are in grades 1-2 and 6-7
22% in grades 3 and 5
34% in class 4

This corresponds to a normal distribution (Gaussian distribution), since the classification was developed on a representative sample of people from different countries. Top athletes endurance sports typically have a VO2 max of about 70 ml / min / kg for men and 60 for women. Regularly exercising amateurs who periodically participate in various competitions have a level of 60-70 for men and 50-60 for women. Amateurs who exercise regularly, but do not participate in any competitions, have an indicator in the region of 40-60 for men and 30-50 for women, and for adults leading a sedentary lifestyle, it is most likely below 40 for men and 30 for women.

The level of proficiency shown in the table in the form of grades 1 to 7 is useful in interpreting individual results Polar Fitness Test, because cardiovascular health depends on aerobic fitness:

1. People in grades 1-3 are likely to significantly improve their health and performance through regular exercise.
2. Those in grade 4 can at least keep their physical fitness, if they continue to exercise, but they can also significantly improve their fitness and health if they increase their physical activity.
3. People in grades 5-7 are most likely already in good health and increasing training for them is aimed at increasing physical efficiency.

• What can lead to distorted test results

In order to get reliable test results, try to avoid the following points:

1. do not eat heavy food and coffee, and do not smoke 2-3 hours before the test
2. on the day of testing and the day before, do not do any particularly hard or exorbitant work
3. do not drink alcohol or any stimulants on the day of testing and the day before
4. do the test itself only when you are completely relaxed and calm, in a lying or sitting position
5. do not make any movements or speak during the test itself, coughing or just excitement can affect the result
6. the test site should be quiet and comfortable, nothing should disturb the peace and make any sound or noise, including TV, radio and telephone

• How quickly can you see improvements in your test results?

It takes a minimum of 6 weeks on average to make measurable progress in aerobic test results. Less trained people may notice progress much faster, while more active athletes may take a much longer period. On average, the change in the level of cardiovascular fitness in adults occurs by 12-15% in 10-12 weeks, if moderate-intensity training occurs 3-4 times a week for 30-40 minutes each.

The purpose of the Polar Fitness Test itself is the same as for all other level determination tests. physical fitness: control the preparation process itself. The exact OwnIndex values ​​themselves are not so much important as the general trend in these values, which allows you to correctly build your training plan to achieve your goals.

• How reliable are the OwnIndex test results?

The Polar Fitness test was originally developed from a study of 305 healthy Finnish men and women, where the prediction of VO2 max was calculated using an artificial neural network analysis. The correlation coefficient between laboratory measurements of VO2 max and the values ​​predicted by the neural network was 0.97, and average error predictions VO 2 max was 6.5%, which is very good compared to all other tests for predicting VO 2 max (i.e. tests that do not directly measure VO2 max, as on a bicycle ergometer, but calculate it by indirect signs).

In a further development of the test, a study was performed on 119 healthy American men and women, whose results were included in the final neural network calculations, thus obtaining a total of 424 subjects. Based on these results of the artificial neural network, changes and adjustments were made to the Polar Fitness test. The test was also tested on 52 healthy men who did not belong to the group of subjects on whom the test was developed. The mean deviation of test values ​​in predicting BMD was less than 12%. The reliability and accuracy of the Polar Fitness test is considered good.

The reliability of a test is determined by how consistent and reproducible the test results are in successive trials. The reliability of the Polar Fitness test was good when 11 people repeated the test in both positions, lying and sitting, morning, lunch and evening for 8 days. The mean individual standard deviation of consecutive test results was less than 8% of the individual mean. Standard deviations were calculated separately for each time of day and turned out to be less than the average deviation of all results. This is a good indication that the test can be performed at any time of the day, but for more accurate results it is best to always do it around the same time.

• What to do if the test fails

The test will fail if your heart rate monitor cannot reliably and accurately obtain your heart rate at the beginning of the test or during the entire test process. Remember to moisten the sensor electrodes well before testing and check that the sensor elastic strap fits snugly and comfortably on your body. The monitor should be located within the transmitting range of the sensor and not be too far away, preferably not more than 1 meter, but not too close to the transmitter. Place your hands next to your body. Check the display to ensure that the heart symbol flashes regularly when starting the test.

If your model is FT40, FT60 or FT80, you will see the message “Heart rate found” at the beginning of the test. On RS400 / RS800 models, before the test, you can start the heart rate monitor in the normal training mode and make sure that the heart rate readings are stable and adequate, on the RS800 model you can also turn on the display of the readings measurements R-R intervals and make sure that these readings are present, which indicates that the heart rate monitor sees the pulse clearly and well. Then you can turn off the training mode and go to the test itself.

The test was developed for adults between the ages of 20 and 65 and who do not have any medical conditions. If your heart rate is normal but the test still fails, it may be due to a heart arrhythmia. Some types of cardiac arrhythmias can lead to abnormal heartbeat intervals, which can also lead to test discontinuation. These types of arrhythmias include atrial fibrillation, atrioventricular conduction block, and sinus arrhythmia.

However, healthy people may in some cases be susceptible to arrhythmias, which leads to test failure. This situation is rare and most often associated with the fact that a person is under the influence of stress. In this case, the test should be repeated at a time when you are less stressed or when the effects of stress have passed. Sometimes taking the test in sitting position reduces arrhythmia and the test succeeds.

Translation: Max Vasiliev, 2014

You've probably heard about this indicator - VO 2 max, especially if you are fond of jogging or triathlon. Let's figure out what it is with the help of a chapter from the book "Cardio or Power".

VO 2 max - this term invariably pops up when it comes to some kind of sporting event that requires enormous endurance, such as the Tour de France cycling race. VO 2 max is understood as maximum oxygen consumption... That is, VO 2 max means the greatest amount of oxygen that you are able to transfer to the muscles when you exercise extremely intense. The logic is simple: the more oxygen your body can process, the faster you will run. Therefore, many athletes are looking for an opportunity to do a VO 2 max test in universities and laboratories, where it costs $ 100-150.

How to measure VO 2 max

Typically, this test takes place like this: a person begins to exercise on a treadmill or stationary bike at a moderate pace, and then gradually accelerates and after 10-12 minutes reaches the limit level of intensity. The amount of oxygen that the subject consumes at the same time (it is measured using tubes in the mouth) increases as it accelerates, and, as a rule, equalizes shortly before stopping: this is a signal that the individual level of VO2 max has been reached. ...

Some scientists believe that this happens when the heart transfers oxygen-rich blood to the muscles as quickly as possible; others believe that everything comes from the individual characteristics of the muscles. More modern theory suggests that these limits cannot be explained at all from the point of view of physiology, since in this case everything is dictated by the instinct of self-preservation and is regulated by the brain.

Undoubtedly, professional endurance athletes tend to have a higher VO2 max than so-called weekend fighters, but this is not for the reasons you might think. There is a common misconception that as a person gets fit, his heart begins to beat faster, which means it pumps more oxygen. In fact, the professionals high level heart rate is usually lower than that of those who do not exercise. It's just that their heart muscles are larger and more flexible, capable of ejecting more blood with each powerful blow.

The volume of blood pumped by an athlete's heart can vary from 5 liters per minute at rest to 30 liters per minute at the limit of physical activity - and this is twice the level that an untrained person can reach. (The highest documented figure was 42.3 liters per minute; it belongs to an international master of sports in orienteering.)

Differences in VO2 max are partly due to genetics, and partly due to intense training. On average, for an average adult male, the VO2 max will range between 30 and 40 ml / min / kg., and in an adult woman - from 25 to 35 ml / min / kg.

The VO 2 max of famed cyclist Lance Armstrong during his Tour de France victory was at least 85 ml / min / kg according to Edward Coyle, a sports physiologist at the University of Texas. “We estimate that even if Lance had been lying motionless on the couch in front of the TV all day long, his VO2 max would not have dropped below 60 ml / min / kg," Coyle wrote in a study report. "At the same time, if an ordinary university student trained intensively for two or more years, his VO2 max would still not rise above 60 ml / min / kg."

Despite the very impressive figure, it would be a mistake to conclude that Armstrong's victory was the result of a high VO2 max, since many of his competitors had the same figure. Coyle believes that Armstrong's success can be attributed to the 8% increase in efficiency between 1992 and 1999, although other scientists dispute these findings. Physiologists agree only that (fortunately for sports fans), based on laboratory measurements and calculations, even the most accurate, complete and comprehensive ones, it is impossible to predict who will win the competition.

So what does the VO 2 max measurement give, besides the basic satisfaction of curiosity? Comparing the results of several tests performed over a long period of time allows you to track whether a person is improving their performance. However, as you can imagine, it is quite possible to notice this without any laboratories: it is quite enough, say, participation in competitions. Experts, as a rule, recommend that athletes measure their lactate threshold: this test provides much more useful practical information than the determination of VO 2 max.

What is lactate threshold and do I need to check mine?

Although scientists are still arguing about what the physiology of the lactate threshold is and how it should be correctly determined, the essence of the phenomenon in this case is very clear.

If you are in fairly good shape, run or cycle at a slow pace, you will feel like you can keep doing it for hours. If you run or go too fast, you will probably feel uncomfortable and want to stop or slow down after a few minutes. Somewhere between these two extremes there is a point after which the body begins to burn energy (this happens at a rate that a person cannot withstand for a long time), and this point is characterized by a sharp jump in the rate of formation of lactate in the blood.

The lactate threshold is the rate at which you can work for about an hour, and is accompanied by other changes of a physiological nature: for example, you start to breathe heavily, and therefore, as a rough method to determine your threshold, you can use the "talk test" (the pace at which you can also talk without gasping for breath). The pace at which you move when you hit a threshold is the most reliable parameter at the disposal of scientists today, by which they can predict how you will perform in competition.

It is also a valuable clue that you can use to calculate how fast you should run (ride) while exercising. This is why many athletes regularly do a lactate threshold test to track progress and regulate their training.

Scientists initially mistakenly believed that lactate is a harmful waste product that causes pain and fatigue. However, as it turned out, they confused the cause with the effect. Lactate levels rise when your muscles are deficient in oxygen or are forced to burn energy less efficiently because they are not getting enough oxygen; but lactate is actually more fuel than a metabolic product.

However, you can use the rise in blood lactate levels as a rough indicator of when your body stops relying primarily on aerobic metabolism (when your muscles are getting enough oxygen to keep moving) and goes into anaerobic (when your muscles are no longer getting enough oxygen). oxygen and you cannot continue to move without a time limit).

Like the VO 2 max test, the lactate threshold test (which usually lasts 20 minutes to an hour) is done on a treadmill or stationary bike. At the same time, the speed is constantly increasing, on average it happens every 5 minutes. At the end of each such period, blood is taken from the subject for analysis from a finger or earlobe. The absolute values ​​of the amount of lactate are not very significant and depend on many parameters (for example, they can fluctuate depending on what you ate before).

An important metric in this case is your speed (and heart rate) from the moment lactate levels begin to rise significantly. This will be your lactate (anaerobic) threshold.

In 2009, the journal Sports Medicine published a review of 32 studies on the relationship between lactate threshold and performance demonstrated by athletes in running, cycling, race walking and rowing.

The results showed that the lactate threshold test was much more accurate than the VO 2 max test in predicting results - from 55 to 85% of the variants of races at various distances (from 800 m to marathon).

Not only that, lactate threshold is just the perfect parameter to track the effectiveness of your workouts. Adam Johnson, coach and director of the Toronto Endurance Research Laboratory, recommends that athletes have lactate threshold tests every 4 months. “When a person sees significant changes after 4 months of training, it gives him confidence in his abilities,” he says. "In addition, the test helps to detect if something is not working, and to correct the situation."

Of course, there are many other ways to track your workout performance, starting with a humble stopwatch. Changing the lactate threshold is more likely to interest those who crave objectivity, have a weakness for advanced technologies and have always dreamed of catching up with Lance Armstrong. Such studies are widely available today.

“There is a misconception that only serious athletes, elite professionals, can take this test,” says Johnson. - However, in fact, many of the most different people who are going to achieve certain results in sports, and we are successfully helping all of them. "

There is a question about VO2max. This indicator is very high among elite cyclists, how to achieve higher oxygen consumption? Are there any specific workouts for developing VO2max? After all, the more oxygen I can consume, the faster I will go.

The IPC topic is very interesting and not so extensively described on this blog, I will be corrected. The title of this post is very embellished in the sense that I know very superficially about oxygen consumption in order to go deep into this issue. Just this superficial knowledge, now I will share with you.

To begin with, for those who do not know - VO2max = IPC = Maximum oxygen consumption... Henceforth I will use the term IPC. IPC means maximum amount oxygen which human body can use per unit of time. You can read the volume of the IPC in ml / min, normal healthy person, not an athlete, is able to consume 3 - 3.5 liters / min., whereas for athletes the IPC sometimes reaches 6 liters / min. It would be more correct to consider the IPC not in ml / min, but in ml / min / kg, in this calculation the weight of a person will be taken into account, which can be very important, because if a 50-kg athlete has IPC X liters / min and he will be a high-class athlete, then for a 100-kilogram athlete X liters / min will no longer be enough to achieve the same results in his weight category... This is explained by the fact that muscles are the main consumers of oxygen in physical work. Of course, a "centner" person has more muscles than his lightweight counterpart.

How does a person consume oxygen? Of course, the main source of oxygen is the air we breathe. The air contains about 21% oxygen, the value may vary. For example, the IPC in the mountains will be lower than in the lowlands. With each inhalation, oxygen enters the lungs, where it binds to the protein hemoglobin, which carries oxygen through the bloodstream throughout the body. Traveling through the body, hemoglobin brings oxygen to where it is needed - in muscle fiber... The final consumer of oxygen is the mitochondria, in the presence of a number of fats or glucose, the mitochondria destroys them (this process is impossible without the participation of oxygen), forming energy.

Now that we more or less understand what oxygen is needed for and how it is used in the body, we can ask the question: do we have enough oxygen, is oxygen a limiting factor in achieving the best athletic performance? There is no single answer for any person. If there are a lot of mitochondria, at the same time, the number of muscles simultaneously participating in the work is also large, and if these muscles are still large, then we can assume a situation for ourselves that there will be a lack of oxygen. What can you do in a situation like this to increase your VO2 max? There are two ways to increase the BMD - to increase hemoglobin, then it will be able to bind more oxygen to itself in one breath; the second option is to stretch the heart, increasing blood flow. In other words, either increase the concentration of hemoglobin in the blood, or the speed of its transportation.

Now, as for the most IPC problems... For the majority, it is simply far-fetched, the average organism provides itself with oxygen with a reserve. And here lies one gigantic delusion inherent in many athletes and amateurs. They believe that during intense work, when an athlete begins to breathe heavily, the heart is to blame, which is allegedly no longer able to provide his oxygen needs and they call this moment - the moment of the onset of IPC, which is another deep delusion. The moment when the athlete begins to breathe heavily, and his muscles begin to acidify, is called anaerobic threshold... This means that all mitochondria of working muscles are already included in the work, there are no more “free” ones, at this moment the second way of energy generation is activated - anaerobic. Anaerobic energy generation does not require oxygen, however, “ side effect", If you can call it that, hydrogen ions become during anaerobic energy production. It is because of hydrogen ions that a person begins to breathe heavily, and not at all because he does not have enough oxygen, or his heart cannot cope. The heart really starts to work like crazy, it can contract up to 200 beats / min. and more, but only because it is trying to remove hydrogen ions, in the meantime, calcium pumps are blocked and the power drops rapidly.

There are people with hearts: outstanding, ordinary and bad. An outstanding heart is a heart with a huge stroke volume, a bad heart with a very small stroke volume. A bad and prominent heart is extremely rare. A person with an outstanding heart should choose a sport where a lot of muscles work at once, this niche contains its advantages: running, swimming, ski race, skating... Cycling is not a sport that requires an outstanding heart to achieve great results. Therefore, for runners, swimmers and others, if their IPC begins to limit them, it makes sense to change the sport to cycling, or some other sport where a few muscles work at the same time.

Have I answered all the questions? In order not to miss anything, once again, in a nutshell: how to achieve a higher IPC? - Stretching the heart, but if it does not limit you, then the occupation is meaningless, in the distant future, you first approach it. Specific training for IPC? - Again, stretching the heart. You can also exercise in the mountains to increase hemoglobin levels. However, the BMD is just a bar, your limit of possibilities, to which you need to work long and painstakingly on the muscles and the accumulation of mitochondria in order to reach the BMD at the anaerobic threshold.