Do ordinary people, not athletes, need to monitor their physical activity indicators? If a person wants to be active at the age of 70, then it is absolutely necessary.
IPC, maximum oxygen consumption - this is a digital indicator that gives information about the general ability of the body to high physical exertion.
But in people of middle and old age, the VO 2 max indicator allows us to judge how quickly their body succumbs to aging processes.
The maximum oxygen consumption is ...
The value of the IPC is an integral indicator of the athlete's physical abilities. The cardiorespiratory system has its own power limit. The maximum oxygen consumption, MPC is this limit indicator, which determines how much O2 in milliliters the body can process and release energy from it within a minute of time.
When an athlete reaches the ceiling of his cardiorespiratory system during aerobic training, his heart rate rises above 200 beats / min. And the respiratory coefficient is above unity. From this moment on, his disability indicators begin to fall, and a person may begin to suffocate. Shortage of air means that the athlete exceeded his permissible load level, the exchange inside the cells began to occur according to the anaerobic principle (with the participation of hydrogen).
Norms for different age groups
For healthy individuals, the indicator is approximately equal to 3500 ml / min. Until the age of 20, the BMD is gradually increasing, it is growing especially among young people who go to the gym. The period of 20–35 years is stabilization.
After 35 years, if there is no aerobic load, that is, there is no cardio training (such as running, rowing, biathlon), a decrease in BMD occurs in a certain period.
After 65 years, IPC in most people decreases by 1/3 of the initial youthful values.
On average, for men who do not engage in sports, VO 2 max is 45 ml / kg / min. In women, the value approaches 38 ml / kg / min.
What determines the value of the IPC?
Factors affecting the IPC indicator distinguish such:
- Age. After 35 years, provided there is no activity, the level of O 2 consumption is rapidly falling with every decade.
- IPC depends on the mass. When comparing the performance of several people. Their oxygen consumption is not compared in absolute ml / min, but in relative (9 ml / kg / min).
- Training.
- Floor. Under 12 years old, there is no difference between the indicators of boys and girls. But after adolescence, young men have a higher level of maximum oxygen consumption of about 20–25% due to their greater weight, blood volume and greater cardiac output.
- The state of the cardiovascular system.
- Heredity.
The maximum oxygen consumption does not depend on the amount of food, on the number of workouts per day or on the time of day of the workout. It is more important for the runner not to gain weight, to remain light.
Maximum oxygen consumption is a value that is pretty hard to control. In many ways, the IPC indicator determines heredity. It happens that even the maximum efforts, diets are not enough to go into a big sport, if the heart is not so strong by nature.
How to increase the IPC?
There are 3 methods known as purely mechanically possible to increase the IPC:
- Stretch the heart, increasing blood flow.
- Through exercise and nutrition, increase hemoglobin levels. If there are more transport cells for oxygen, more energy will be released by mitochondria.
- The third way is training your leg muscles. When the muscles and vessels of the legs and arms are kept in good shape, the bloodstream has no obstacles in the way.
For the athlete, the IPC level is the limit of the “energy production" possibilities. When there is not enough oxygen, energy is generated by hydrogen. And the heart has to work more often to remove metabolic products from the body.
Value for athletes
Athletes have the maximum oxygen consumption - this is the main indicator of their "suitability" to the world of professional big sport. For long-distance runners, skiers and rowers, the MPC level exceeds 80 ml / min, and sometimes 90 ml / min.
To maintain their body, they must adhere to special diets and sleep at night for the required number of hours to restore energy consumption. They are completely forbidden to drink alcohol. Bad habits disrupt hemodynamics, and muscle tone decreases.
Aging processes. How to slow down?
It is known that every 10 years, the IPC indicator is reduced by 10%. Reduced aerobic ability reduces activity and stamina. This becomes especially noticeable after 40–45 years. It becomes more difficult for a person to perform physical physical activities. In physiology, therefore, consider the maximum oxygen consumption as a marker of aging. Take it into account together with other important indicators.
Moreover, this indicator has been used for a long time. Biological age is not always exactly equal to the real, passport. The body is much more worn out by someone who does not play sports and abuses bad habits, such as smoking. And even at 40 such people can look at 55. And their joints and blood vessels will be much “older” than they should be.
But constant exercises, jogging can delay the aging process, such as reducing the elasticity of blood vessels, increasing pressure and aging of cells. Special studies have shown that runners in old age are less likely to get cancer or die from a heart attack.
While a seasoned athlete, constantly experiencing aerobic exercise, at 40 will look younger and feel more healthy and cheerful.
Definition of IPC
The maximum oxygen consumption is determined in most cases by an indirect method. The direct method is to bring the athlete to extreme exhaustion when the rhythm of his heart is at the limit of its permissible limits.
With the indirect method, the indicator is calculated using formulas after 5 minutes of running on a treadmill. The most famous methods are: Astrand nomogram, Cooper test.
According to the Astrand nomogram, the test is carried out as follows. In the last seconds of the fifth minute of active exercises, the participant in the experiment checks the heart rate. Before that, its exact weight is measured. Lines are then drawn on the graphic scale. And at the intersection of two graphs, the average value of the IPC is determined. This is a simple test and it does not do any harm to the athlete.
findings
The maximum oxygen consumption characterizes the functional state of the respiratory and cardiac systems. The indicator can be used to select athletes for special competitions; but they also sometimes use the IPC to diagnose how much the body has worn out, that is, has grown old.
There are 2 ways to determine the IPC - the direct method and the indirect method. Most often, they use the indirect method, which is safer for health.