The aerobic capabilities of a person are determined, first of all, by the maximum rate of oxygen consumption for him. The physiological basis of general endurance (OV) is the aerobic capacity of a person. An indicator of aerobic capacity is the maximum oxygen consumption (MOC). MPC is the highest oxygen consumption that physiological systems can realize in 1 minute when performing work of a limiting nature. Aerobic capabilities and MPC, as their indicators, are determined by the totality of the functioning of the physiological systems of the body that ensure the supply of oxygen and its utilization in tissues.

The higher the IPC, the greater the absolute power of the maximum aerobic load. In addition, the higher the IPC, the easier and longer the performance of aerobic work.

The higher the MPC of an athlete, the greater the speed he can show at a distance, the higher his sports result. The higher the IPC, the greater the aerobic performance (endurance), that is, the more workload aerobic nature is capable of performing a person.

When cultivating aerobic capabilities, in addition to the development of the IPC, they solve the problem of developing the ability to maintain the level of the IPC for a long time and increasing the speed of the deployment of respiratory processes to maximum values. These tasks are successfully solved by using cyclic sports, preferably those that require the participation of a larger number of muscle groups (swimming, rowing, skiing) and, to a lesser extent, running, walking, cycling.

Absolute indicators of the IPC are directly related to the size of the body (weight) of a person. Therefore, rowers, swimmers, cyclists, and skaters have the highest rates of MPC. In these sports highest value for physiological assessment, I have absolute indicators of the IPC.

Relative indicators IPC in highly skilled athletes are inversely related to body weight. When running and walking, significant work is done on the vertical movement of body weight, and therefore, all other things being equal, the greater the weight of the athlete, the greater the work done by him. Therefore, long-distance runners tend to have a relatively light body weight.

The level of the IPC depends on the maximum capabilities of two functional systems:

1) oxygen transport system, which absorbs oxygen from the surrounding air and transports it to working muscles and other active organs and tissues;

2) oxygen utilization system, that is, the muscular system that extracts and utilizes the oxygen delivered by the blood.

Athletes with high rates of IPC have both of these systems with great functionality.

Work of maximum aerobic power (with remote oxygen consumption of 95-100% of the individual MPC) - these are exercises in which the aerobic component of energy production predominates - it is up to 60-70%. The maximum duration of such exercises is 3-10 minutes. Competitive exercises of this group include: running 1500 and 3000 meters, swimming 400 and 800 meters, 4 km races on the cycle track. After 1.5 - 2 minutes after the start of the exercises, the maximum for this person HR, systolic blood volume and cardiac output, O2 consumption rate (MIC), working pulmonary ventilation (PV). As the LP exercise continues, blood concentrations of lactate and catecholamines continue to rise. Heart rate and O2 consumption rate is either kept at maximum level or starts to decrease slightly.

Submaximal aerobic power work (with remote O2 consumption of 70-80% of the individual MPC) are exercises in which more than 90% of all energy is generated aerobically. The record duration of exercises is 120 minutes. This group includes: running for 30 km or more, cross-country skiing for 20-50 km, walking for 20 km.

During the exercise, the heart rate is at the level of 80-90, and the LV is 70-80% of the maximum values ​​for this athlete. During these exercises, the body temperature can reach 39-40C.

The time of occurrence, duration and degree of manifestation of the "dead center" depends on many factors. The main ones are the degree of training of the athlete and the power of the work performed.

Warm-up weakens the appearance of a "dead spot" and contributes to a more rapid occurrence of a "second wind".

"Dead center" - a temporary decrease in performance.

"Second wind" - a state that occurs after overcoming the "dead point".

The onset of "second wind" is facilitated by an arbitrary increase in pulmonary ventilation. Especially effective in this case are deep breaths, which increase the excretion of carbon dioxide from the body, thereby restoring the acid-base balance.

Methods for determining the IPC :

Indirect (calculation) methods MIC definitions are based on the existing linear relationship between exercise power, on the one hand, and heart rate (HR), as well as oxygen consumption, on the other. In this case, the subject performs one, as a rule, 5-minute standard load of such power at which the heart rate does not reach the limit values ​​at the end of the load. By the magnitude of the work power and heart rate at the end of the work, according to the nomogram or formulas, the absolute MPC is calculated in liters per minute (l / min.) And the relative MPC in terms of a kilogram of the athlete's weight (ml / min. / kg). The most accessible indirect method for determining the IPC is the calculation of this indicator using the von Dobeln formula and the Astrand nomogram using a step test. In the laboratory work, we will use these indirect tests for determining the MIC.

To determine the IPC in an indirect (calculated) way, the subject is asked to perform - a minute step - test (bench height 40 cm - for men, 33 cm - for women) stepping frequency 22.5 cycles / min. At the end of the 5th minute, heart rate is determined. The calculation of the absolute MPC is carried out according to the Dobeln formula, which takes into account the power of the heart rate at the end of the 5th minute. The power of work is calculated by the following formula:

W=1.5phn, Where

W - work power in kgm / min.

p - weight of the subject (kg)

h - bench height (m)

n is the frequency of lifts per minute.

Very informative in assessing physical performance is the PWC170 test - physical performance at a pulse of 170. This functional test, which is based on determining the power of work at a heart rate of 170 beats per minute, was first developed by Scandinavian scientists Valund and Shestrand. performance heart rate 170 bpm. not chosen by chance. First, from a physiological point of view, it is the initial zone of optimal functioning of the cardio-respiratory system. Secondly, when performing physical activity in the pulse zone of 170 beats / min. there is a direct relationship between the increase in load power and the increase in heart rate. With a pulse over 170 beats / min. linear relationship is no longer observed. This factor is important to take into account, because. power is then extrapolated from two heart rate points obtained when performing two loads. At the same time, at the end of the loads, the heart rate should not exceed 170 beats / min.

The graphical method for calculating the absolute value of PWC170 is not entirely accurate and its method is cumbersome. Therefore, the Karpman formula is currently used, which takes into account the power of two 5-minute loads performed with a three-minute rest and two heart rate values ​​determined at the end of each load.

Abs. PWC170=W1+(W2-W1)

HR2-HR1 kgm./min.

The load is selected so that the heart rate at the end of the first load reaches 100-120 bpm. (the difference in heart rate at the end of the load should be at least 40 bpm).

It is known that the rate of recovery of heart rate after exercise is a good indicator of physical performance.

N. M. Amosov developed a table of health and physical performance reserves according to the IPC as an important indicator of the body's reserves during muscular work.

Indicators of reserves of physical performance, assessed by the IPC:

Maximum oxygen consumption in children and adolescents:

Maximum oxygen consumption in adults (ml / min / kg):

Direct Methods definitions of the IPC give more accurate results and provide for the athlete to perform three-stage loads of increasing power on a bicycle ergometer, treadmill or step test. The duration of the two stages is 5 minutes, the last stage of the load is not limited by time and must be performed until complete fatigue (to failure). At the fifth minute of 1 and 2 loads, exhaled air is taken into the Douglas bag, the minute volume of breathing is determined, and the exhaled air is analyzed using a Holden gas analyzer to determine the percentage of CO2 and oxygen consumption. At the last stage of the load, the exhaled air is collected and analyzed every minute. As a result of the analysis of the exhaled air and the calculation of the minute-by-minute oxygen consumption, a graph is built. However, direct methods for determining the IPC are technically complex and not available for mass examination, so they are used when testing highly qualified athletes.

To compare the performance of individuals, not an absolute value is used, but a relative one, which is obtained by dividing the BMD by body weight:

In athletes, the IPC is 2-5 l / min, in some cases - above 6 l / min.

Maximum oxygen consumption in highly qualified athletes.

As already mentioned (see Chapter IV), the assessment of maximum aerobic power is carried out by determining the MIC. Its value is calculated using various testing procedures in which the maximum oxygen transport is achieved individually (direct determination of the MIC). Along with this, the value of the IPC is determined using indirect calculations, which are based on data obtained in the process of performing unlimited loads by the test subject (indirect determination of the IPC).

The value of the IPC is one of the most important indicators, with the help of which the value of the general physical performance of an athlete should be most accurately characterized. The study of this indicator is especially important for assessing the functional state of the body of athletes training for endurance, or athletes in whom endurance training is of great importance (see Table 14). Observations of changes in the BMD in such athletes can provide significant assistance in assessing the level of functional readiness of the body.

Today, in accordance with the recommendations of the World Health Organization, the method of direct determination of the IPC has been adopted, which consists in the fact that the subject performs physical activity, the power of which increases stepwise up to. inability to continue muscle work. The load is set either using a bicycle ergometer or on a treadmill.

The procedure for determining the IPC using a bicycle ergometer is as follows. After an intensive (up to 50% of the IPC) and long (5-10 min) warm-up, the initial load is set in accordance with the sex, age and sports specialization of the subject. Then, every 3 minutes, the intensity of the load increases by 300-400 kgm/min. At each load stage, exhaled air is taken in order to determine the amount of oxygen consumption at a given work power. The load power is increased until the subject is able to continue pedaling. When using a treadmill, the procedure for determining the IPC does not fundamentally differ from that described. An increase in the power of physical activity is achieved either by a stepwise increase in the speed of the treadmill, or by increasing its angle of inclination with respect to the horizontal plane (imitation of running uphill).

The value of the IPC depends on the volume muscle mass involved in the work during the test. For example, if the work is done by hand, then the value of the IPC will be lower than the actual one; the value of the IPC, determined using a bicycle ergometer, is slightly lower than when testing with a treadmill. This should be kept in mind when observing the same athlete dynamically or when comparing the level of BMD in different athletes. Comparable are the values ​​obtained using the same technique.

When determining the IPC, motivation is especially important (see Z in Fig. 28, A). The fact is that not every refusal to continue work indicates that the subject has completed the maximum load or, as they say, work of critical power (Fig. 32).

The absolute criterion for the achievement of the oxygen "ceiling" (V. S. Farfel's term) by the test subject is the presence of a plateau on the graph of the dependence of the oxygen consumption on the power of physical activity. Quite convincing is also the fact that the increase in oxygen consumption slows down with a continuing increase in the power of physical activity (see Fig. 32).

Along with this absolute criterion, there are indirect criteria for achieving the IPC. These include an increase in the content of lactate in the blood over 70-80 mg% (more than 8-10 mmol / l). The heart rate in this case reaches 185 - 200 beats / min, the respiratory coefficient exceeds 1.0.

Several more options for direct determination of the IPC on a bicycle ergometer are used. Unfortunately, common to all of them is the long duration of the procedure and the local fatigue of the muscles of the lower extremities that occurs in some athletes. At the Department of Sports Medicine of the GTSOLIFK, a shortened bicycle ergometric test is used to determine the MPC-He is based on the use of physical activity, the power of which exceeds the critical one. In this case, the MIC level should be reached in 2-5 minutes: while vigorously performing a supermaximal load, the athlete increases O2 consumption to the individual maximum at the moment when the critical power level is reached. As shown in fig. 33, such a level of oxygen consumption cannot be maintained for a long time, a decrease in VO2 is observed, the athlete stops the load due to the inability to continue it. For an approximate prediction of individual critical power, it is assumed that PWC170 is the power of muscle work, which is approximately 75% of the critical one. An additional 300-400 kgm/min load is added to the "predicted" critical power, which thus becomes supermaximal (supercritical).

In the process of direct determination of BMD using modern medical measuring technology additional spirometric and cardiological indicators are recorded, the values ​​of which, in combination with the data of the IPC, give a complete picture of the functional state of the cardio-respiratory system of the athlete's body. In table. 19 shows the results of a comprehensive study of the rowing team as an example. In these athletes, along with extremely high absolute values ​​of the IPC, this value, related to 1 kg of body weight, was not so significant (large own body weight). The oxygen pulse was very high. However, the heart rate and respiratory rate were relatively low. The low respiratory rate is determined by the characteristics of the sport: in natural conditions, it corresponds approximately to the stroke rate, and high pulmonary ventilation is supported by a large tidal volume. Attention is drawn to a sharp increase in maximum blood pressure. The heart volume of all was normal for this sport.

Table 19 Cardio-respiratory parameters recorded at maximum load in highly qualified athletes (rowing, figure eight, Nowakka data)

Athlete	MPC, l/min	MIC, ml/min/kg	Oxygen pulse, ml, O2	Pulmonary ventilation, l/min	Respiratory rate, min	Tidal volume, l	Heart rate, min	Volume, hearts, ml	Maximum blood pressure, mm Hg Art.
V.	5,69	60,6	31,6			2,6
x.	7,11	76,5	39,7			3,8
To.	7,17	75,5	40,7			3,2
ᴦ.	6,83	67,6	38,8			3,7
n.	6,63	69,8	35,6			4,1
P.	7,08	73,7	40,5			4,3
T.	6,59	74,1	35,4			3,6
R.	6,46	66,6	34,9			3,1
Average data	6,69	70,6	37,2			3,5

Despite the extremely high informative value of the IPC for sports medical practice, its definition also has disadvantages. One of them is that the accuracy of determining the level of MPC significantly depends on the motivation of the subjects to perform debilitating muscle exercises: about 6% of athletes stop working before reaching the level of critical power. Consequently, for all such athletes, the values ​​of the IPC are underestimated. This characterizes the ʼʼnoiseʼʼ (Z in Fig. 28, A), which was discussed when considering the general principles of testing.

Another disadvantage is the exhaustive nature of the procedure, which prevents this test from being performed frequently.

It is also extremely important for the trainer to know that the direct determination of the IPC is a responsible procedure that requires special experience and the presence of a medical professional. The latter should be emphasized especially, since at present the study of the IPC has also been applied in pedagogical practice.

In this regard, methods have been developed for indirect determination of the IPC.

This method was first proposed by Astrand and Rieming in 1954 ᴦ. In accordance with it, the subject is asked to perform a single load on a bicycle ergometer or by climbing a step 40 cm high for men and 33 cm for women. Work continues until a steady state is reached. This determines the heart rate. The calculation of the IPC is carried out according to a special nomogram (Fig. 34). The accuracy of the nomographic determination of the IPC, in general, is satisfactory. It increases if the subject is given a load that causes an increase in heart rate of more than 140 beats / min.

The age of the subjects must also be taken into account. To do this, you need to multiply the value obtained from the nomogram by the correction factor (Table 20).

Table 20

Of particular interest is the normative assessment of the IPC for persons of different sex and age, obtained using a nomogram (Table 21).

Table 21

Gender and age, years	IPC level
short	reduced	average	high	very tall
Women
20-29	1,69	1,70-1,99	2,0-2,49	2,50-2,79	2,80
		29-34	35-43	44-48
30-39	1,59	1,60-1,89	1,90-2,39	2,40-2,69	2,70
		28-33	34-41	42-47
40-49	1,49	1,50-1,79	1,80-2,29	2,30-2,59	2,60
		26-31	32-40	41-45
50-59	1,29	1,30-1,59	1,60-2,09	2,10-2,39	2,40
		22-28	29-36	37-41
Men
20-29	2,79	2,80-3,09	3,10-3,69	3,70-3,99	4,00
		39-43	44-51	52-56
30-39	2,49	2,50-2,79	2,80-3,39	3,40-3,69	3,70
		35-39	40-47	48-51
40-49	2,19	2,20-2,49	2,50-3,09	3,10-3,39	3,40
		31-35	36-43	44-47
50-59	1,89	1,90-2,19	2,20-2,79	2,80-3,09	3,10
		26-31	32-39	40-43
60-69	1,59	1,60-1,89	1,90-2,49	2,50-2,79	2,80
		22-26	27-35	36-39

Note. In each age group, the figures of the upper row are the MIC in l / min, the lower row - in ml / min / kᴦ.

Another methodological approach is based on the presence of a high correlation between the values ​​of the IPC and PWC170 (the correlation coefficient, according to different authors, is 0.7-0.9). In the very general view the relationship between these values ​​should be described for people of low sports qualification by the following linear expression:

MPC \u003d 1.7 * PWC170 + 1240, where the IPC is expressed in l/min; PWC170 - in kgm/min.

To predict BMD in highly skilled athletes, another formula is more suitable:

MPC \u003d 2.2 * PWC170 + 1070.

IN Lately it was found that the relationship between the IPC and PWC170 is in fact non-linear.
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In this regard, it was described (V. L. Karpman, I. A. Gudkov, G. A. Koidinova) by the following complex expression:

MPC = 3.5 exp [-5 exp * (1-2*PWC170)] + 2.6.

In table. 22 shows the data that make it possible to determine the MIC at a known value of PWC170. If this value is not equal to an integer number of hundreds, then linear interpolation is used.

Table 22. MIC values ​​calculated from PWC170 data (by non-linear equation)

PWC170, kgm/min	MPC, l/min	PWC170, kgm/min	MPC, l/min	PWC170, kgm/min	MPC, l/min
	2,62		3,60		5,19
	2,66		3,88		5,32
	2,72		4,13		5,43
	2,82		4,37		5,57
	2,97		4,62		5,66
	3,15		4,83		5,72
	3,38		5,06

The given technique is very promising for dynamic monitoring of changes in the BMD at various stages of the training macrocycle. Its accuracy should be significantly improved by introducing an individual correction, the value of which is established during a one-time determination of PWC170 and MIC by the direct method. The MIC value calculated using one of the above formulas is correlated with the actual MIC value determined in the direct testing process, and a correction factor is derived. For example, with a direct determination, the IPC was equal to 4.4 l / min, and when calculated according to the formula - 4 l / min; the correction factor is 1.1. This means that in the future, when calculating the value of the IPC by the value of PWC170, it should be multiplied by 1.1.

The indirect Dobeln BMD method directly takes into account a person's age. The subject performs one load, at which the heart rate is determined. The calculation of the IPC is carried out according to the following formula:

MPC \u003d 1.29 * (W / (f-60) * e -0.000884 * T) 1/2, where W is the load power in kgm/min; f - heart rate during exercise; T - age in years; e is the base of natural logarithms. When determining the IPC. by this method, young athletes get not quite reliable data.

There are a number of formulas that allow you to predict the value of the IPC indirectly. However, their accuracy is relatively low.

IPC definition - concept and types. Classification and features of the category "Definition of the IPC" 2017, 2018.

There is a question regarding VO2max. For elite cyclists, this figure is very high, how to achieve higher oxygen consumption? Are there any special workouts for developing VO2max? After all, the more oxygen I can consume, the faster I will go.

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

First, for those who don't know - VO2max = IPC = Maximum oxygen consumption. From now on I will use the term IPC. IPC means maximum amount oxygen, which human body can be used per unit of time. You can count the volume of the MIC in ml / min, an ordinary healthy person, not an athlete, is able to consume 3 - 3.5 liters / min., While in athletes, the MIC 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 an IPC of X liters / min and he will be a high-class athlete, then for a 100-kilogram athlete, X liters / min will not be enough to achieve the same results in his weight category. This is explained by the fact that the main consumer of oxygen in physical work is the muscles. It goes without saying that 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 breath, oxygen enters the lungs, where it binds to the protein hemoglobin, which carries oxygen through the bloodstream throughout the body. As it travels throughout the body, hemoglobin brings oxygen to where it is needed. muscle fiber. The end consumer of oxygen is mitochondria, in the presence of a number of fats or glucose, the mitochondrion destroys them (this process is impossible without the participation of oxygen) generating energy.

Now that we more or less understand what oxygen is 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 sports 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 involved in the work is also large, and if these muscles are also large, then we can assume that there will be a lack of oxygen. What to do in such a situation to increase the IPC? There are two ways to increase the BMD - increase hemoglobin, then he can bind more oxygen to himself 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 regards the IPC problems. For most, it is simply far-fetched, the average body supplies itself with oxygen with a margin. And here lies one giant delusion inherent in many athletes and amateurs. They believe that during intensive work, when an athlete begins to breathe heavily, the heart is to blame, which allegedly is no longer able to provide his oxygen needs, and they call this moment the moment of the onset of the IPC, which is another deep delusion. The moment when an athlete begins to breathe heavily, and his muscles begin to acidify, is called the anaerobic threshold. This means that all the mitochondria of the working muscles are already included in the work, there are no more "free" ones, at this moment the second method of energy generation is activated - anaerobic. The anaerobic mode of energy generation does not require oxygen, however, " side effect”, if you can call it that, during anaerobic energy generation, hydrogen ions become. 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 be reduced to 200 beats / min. and more, but only because it tries to remove hydrogen ions, in the meantime, calcium pumps are blocked and power drops rapidly.

There are people with a heart: outstanding, ordinary and bad. An outstanding heart is a heart with a huge stroke volume, a bad heart is a heart with a very small stroke volume. A bad and outstanding heart is extremely rare. A person with an outstanding heart should choose a sport where many muscles work at once, its advantages lie in this niche: running, swimming, skiing, speed skating. Cycling is not one of those sports where an outstanding heart is required to achieve a high result. Therefore, for runners, swimmers and others, if the IPC begins to limit them, it makes sense to change the sport to cycling, or some other where few muscles work at the same time.

Have I answered all the questions? In order not to miss anything, once again in brief: how to achieve a higher IPC? - Stretch the heart, but if it does not limit you, then the occupation is meaningless, for the long term, you first approach it. Special training for the IPC? “Again, stretching the heart. You can also train in the mountains to increase hemoglobin levels. However, MIC is just a bar, your limit, to which you need to work long and hard on muscle and mitochondrial accumulation in order to achieve MIC at anaerobic threshold.

speech in the book, in each practical chapter added helpful tips for a specific distance.

Finally, the practice chapters provide brief insights into world-class runners known for their prowess over the distances that are the subject of each chapter. This information will help you understand how top runners use the principles of the training plans presented in this book to prepare for the big race.

Chapter 2

Most athletes know that in order to achieve high results, you need more than just winding up kilometers. So they get on the treadmill or the highway and torture themselves with horrendous accelerations doing "speed work" without being able to explain why they are doing these grueling workouts in any other way than just "to get faster". Definitely by running fast, and not just winding up the mileage, they will be able to achieve a better result in the competition. However, they usually perform intensive work uncontrollably. In this chapter, we'll explain why and how to develop two of the major fitness metrics that runners strive to improve through intense training, MOC and base speed.

IPC increase

Many serious runners know that improving your IPC, or aerobic capacity, is the key to achieving top performance in competition. But what is the best method for its development? Big mileage? Mountain training? Intense 400m runs twice a week? Accelerations of 1.5 kilometers? Before we answer this question, let's first take a closer look at what an IPC is.

What is the IPC

MPC (maximum oxygen consumption) is the maximum capacity of the human body to transport and consume oxygen. High MOC runners have an oxygen transport system that allows them to deliver a large number of oxygenated blood to working muscles. Exercise increases the size of the heart and the amount of oxygen it can pump.

To be more precise, MIC is the maximum amount of oxygen that the heart can deliver to the muscles and which the muscles can then use to generate energy. It is the product of heart rate (heart rate), the amount of blood pumped per heartbeat, and the proportion of oxygen extracted from the blood and used by the muscles. The value of the BMD is determined by training and genetic predisposition.

MIC is important because it determines the body's aerobic capacity - the higher the MIC, the higher the body's ability to produce energy aerobically. The more energy an organism can produce aerobically, the higher the rate it can maintain. MOC is the most important physiological parameter in determining performance at distances from 1500 to 5000 m. MOC is also an important physiological indicator for longer distances. However, the longer the distance, the greater the effect of the anaerobic threshold relative to the IPC on the final result.

The first determinant of BMD is maximum heart rate. Maximum heart rate is genetically determined and tends to decrease with age. However, recent data indicate that maximum heart rate decreases much more slowly with age in people who maintain their cardiovascular system in good physical condition. Maximum heart rate does not increase with training.

The second determinant of BMD is the amount of blood ejected into the artery by the left ventricle of the heart with each contraction. This indicator, called the stroke volume of the heart, in contrast to the maximum heart rate, improves with appropriate training. The increase in stroke volume under the influence of training is the main adaptive change that increases BMD. At the same time, the maximum heart rate (beats per minute) multiplied by the stroke volume (the amount of blood pumped with each beat) determines the minute volume.

heart (the amount of blood pumped by the heart per minute). The final determinant of the IPC is the proportion

oxygen used, which is determined by the difference between the amount of oxygen in the arterial blood and the amount of oxygen in the venous blood. This difference represents the amount of oxygen that is extracted from the blood by the tissues. One of the physiological adaptations to aerobic exercise is to increase the ability of tissues to extract oxygen from arterial blood. Compared to untrained people, the percentage of oxygen in the venous blood of athletes is lower. This is because training increases both blood flow to working muscles and the number of capillaries in muscle tissues, thereby providing more efficient delivery of oxygenated blood to individual muscle cells.

In sports such as running, where it is necessary to move the body above the ground, the BMD value is expressed in relation to body weight - in milliliters of oxygen consumed per kilogram of body weight per minute (ml / kg / min). The average value of the BMD in men and women aged 35, leading a sedentary lifestyle, is 45 and 38 ml / kg / min, respectively. The BMD of elite male 5000m runners averages 75-85 ml/kg/min. The MIC of elite male marathon runners is slightly lower, averaging 70-75 ml/kg/min. Marathon runners achieve high performance in the marathon distance due to the high anaerobic threshold, which we will discuss in detail in Chapter 3.

BMD values ​​in women are on average lower than in men due to the fact that they have higher fat stores and lower hemoglobin levels. Because BMD is expressed relative to body weight, women's higher body fat stores associated with physiological need put them at a disadvantage. Hemoglobin is a protein in red blood cells (erythrocytes) that carries oxygen to tissues. Due to the lower level of hemoglobin, the oxygen content per unit of blood is lower in women. The BMD values ​​of well-trained women are on average 10% lower than those of well-trained men.

Table 2.1 How MIC increases with training

Table 2.2 Mean BMD values ​​in people with different levels physical training

With regular training for 6-12 months, sedentary individuals can expect a 20-30% increase in BMD. Be that as it may, training increases BMD within the limits set by a person's genetic predisposition - as you approach your genetic potential, the rate of increase in BMD decreases. If you have been training for several years, then any increase in the IPC will be a great achievement for you. That is why experienced runners should pay particular attention to the information below, which details how to increase your VO2 max.

IPC increase

The highest training effect that promotes the growth of the IPC is achieved by training at an intensity of 95-100% of the current IPC. But how to determine this intensity? It can be calculated by measuring the MIC in the laboratory. In the lab test, you are asked to start a slow treadmill run. Then the speed or incline of the treadmill is increased every few minutes until you can keep running. At this time, the air you exhale is collected and analyzed. Testing usually takes 10-15 minutes.

If you can't get a lab test, you can roughly estimate your running pace at the IPC level based on

personal results in competitions. Running at 95-100% MPC should roughly match your pace in a 3-5k race.

The appropriate intensity for MIC training can also be determined based on heart rate. The pace of MPC training approximately corresponds to 95-98% of the heart rate reserve or of the maximum heart rate. (For details on heart rate controlled workouts, an explanation of the term heart rate reserve, and other related information, see "Tracking heart rate to control workout intensity" in Chapter 4.) During this type of workout, you need to keep your heart rate at a will be a few beats below the maximum. Otherwise, the intensity will be too high, resulting in a shorter training session and less of a training effect that promotes MIC growth.

The body responds positively to training at an intensity at the level of the MIC, only if their volume is not excessive. With excessive intensive training, the recovery of the body becomes incomplete and its adaptive capabilities are disrupted. Each athlete needs to independently find for himself the optimal volume and frequency of performing MPC training. The goal is to train at an MIC intensity often enough to have the desired effect on the body, but not to overtrain. The plans for chapters 6-10 use the following principles to ensure optimal training impact on MPC.

The amount of load per workout. The most rapid increase in BMD is achieved when the distance of intensive intervals per workout is 4-8 km. The optimal volume within this range depends on the training experience of the athlete. The training effect on the body is even when the total volume of intervals per training is less than 4 km, however, the rate of increase in the IPC in this case is lower. If you try to run more than 5 miles at this intensity (good luck), then you will most likely either not be able to maintain an appropriate pace throughout the entire interval training, or you will exhaust yourself so much that you will not be able to recover quickly enough for the next intense session. For most runners, workouts where the total interval distance is 4800-7200 m are the most efficient.

Training frequency. The most rapid increase in the IPC is achieved in

in the case when training at an intensity of 95-100% of the IPC is performed once a week. Depending on the distance you are training for and the number of weeks left before your target event, it may be beneficial to do a second low-volume MIC workout on certain weeks.

Interval duration. The fastest increase in BMD is achieved when the duration of the intervals during training at the BMD level is 2-6 minutes. For most runners, this means intervals of length 600-1600 m. Perform MOC workouts You can not only on the treadmill, but also running uphill, running on the golf course and so on. When preparing for cross-country races, it is desirable to simulate competition conditions as much as possible during MPC training.

You will achieve the greatest training impact on your body's aerobic capacity if you accelerate your cardiovascular system to 95-100% of the VO2-Cardio and maintain this intensity for as long as possible during MIC training. Short intervals are not as effective in providing the desired training effect, because in this case the body does not work long enough in the optimal intensity range. For example, if you are doing 400m sprints, it will be easier to maintain a pace at the IPC level, but you will only run at that pace for a short period of time during each interval.

As a result, you will have to do a lot of 400-meter accelerations in order to have a good training impact on the MPC. If you do 1200m sprints at the right pace, your cardiovascular system will be working at 95-100% VOID for several minutes each time. In this way, you can accumulate more work time per workout at the most effective training intensity.

Interval speed. MPC workouts are most effective—that is, they have the greatest training impact on MPC—when performed at a 3-5K competitive pace. When performing intervals at this speed, the intensity is usually 95-100% of the IPC. If you run slower, you move closer to the training zone to increase your anaerobic threshold. As we'll see in Chapter 3, training to increase anaerobic threshold is very important, but MIC training is designed to increase MIC, not anaerobic threshold.

By performing intervals with an intensity above 95-100% of the MIC, you

you will also not be able to achieve a good training effect on the IPC. There are two reasons for this. First, when you run faster than your MOC pace, you will engage your anaerobic system more, which will improve your performance. You may think that the anaerobic system is just as important as the aerobic system, and this is true if you are running 800m events. But if you are running 5000m or more, then in competition you will use the anaerobic system mainly for the snatch. the final meters of the distance. If you do aerobic workouts and your equally gifted competitors are anaerobic, then in competition when it's time for you to snatch, you'll be so far ahead of them that you won't have to worry about their finishing speed.

The second reason why intervals performed at excessively high speeds have less training impact on MPC is that it is simply impossible to perform a large amount of intense work at this speed. Remember, what matters is how much time you accumulate per workout while working at an intensity at the MIC level. Let's say you do four 800m sprints at a 1500m race pace, running each sprint in 2:24. After such a load, you will definitely feel tired, but do less than 10 minutes of intense work, of which, probably, only 6 minutes will be done at the most effective intensity for increasing BMD. However, if, after reading this book, you decide to do five 1200m reps at a 5000m race pace, running each rep in 4:00, you will gain 20 minutes of hard running (see Table 2.3). In this case, almost all the work will be performed at the appropriate intensity, which has the desired training effect on the IPC.

Recovery time between intervals.

The recovery time between intervals should be long enough to allow heart rate to drop to 55% of heart rate reserve or 65% of maximum heart rate. If you make your rest too short, then you will most likely need to shorten your workout and not be able to achieve the desired training impact. In addition, with insufficient rest, subsequent interval work can become overly anaerobic, which, as we said above, is not the goal of MOC training. On the other hand, with excessive rest, the training effect is also reduced.

The optimal recovery time between intervals depends on the length of the intervals you run. According to general principle rest between intervals

account for 50 to 90% of the time spent on the interval. For example, if a girl runs a 1200-meter rep in 4:30, her recovery jog should be 50-90% of that time, or between 2:15 and 4:00.

Table 2.3 Why faster is not necessarily better for MIC growth

		Workout 1	Workout 2
Interval speed
		(competitive	(competitive
		pace for 1500 m)	pace for 5 km)
Interval length
Number of intervals
Intensive running volume
Amount of time		about 6 minutes	almost 20 minutes
intensity,
contributing to the growth of the IPC
good workout
increasing the IPC?

When resting between interloals, one should not be tempted to stop by leaning forward and resting their hands on their knees. Although it seems unlikely, studies have shown that the body recovers much faster when the athlete continues to move during recovery. This is due to the fact that light jogging helps to remove lactic acid from the body.

Training planning. The perfect workout

stimulating the growth of the IPC, should consist of intervals with a total length of 4-8 km, lasting from 2 to 6 minutes, performed at an intensity of 95-100% of the IPC. Within these parameters, you can plan workouts with different combinations of intervals. MIC workouts fall into two main categories - workouts where the distance of the intervals is constant and workouts where it varies.

Many coaches vary the length of the intervals to make the training easier psychologically. Many self-trained runners do the same thing, doing "step" workouts, which consist of intervals of varying lengths going up and down stairs. They talk to themselves during training, saying to themselves, "Okay, another 1.5-kilometer acceleration, and then each one is shorter than the previous one." This method can play a trick on the runner, because important element workout is

psychological preparation for competitions. Running with a fixed number of intervals of the same length is preferable because it gives you a feel for what it's like to maintain speed as you get tired, which mimics competition conditions much more closely. However, there are times when varying the length of the intervals can be beneficial - for example, doing shorter but faster intervals at the end of a workout to improve the finishing spurt.

Another exception to which you can vary the length of the intervals is doing a fartlek workout, a loosely structured workout that alternates high-intensity acceleration with a recovery jog. Cross-country runners who perform their IPC training on the surface they run on in competition are most likely to use the fartlek on a consistent basis.

Examples of workouts that most effectively increase BMD are shown in Table 2.4.

Table 2.4 Examples of workouts that increase BMD

Interval length	Number of intervals	Total distance

The intervals in each of these workouts must be run at a competitive pace for 3000-5000 m, and perform a recovery jog until the heart rate drops to 55% of the heart rate reserve or to 65% of the maximum heart rate. Remember that the optimal pace for these workouts is somewhere between a 3K race pace and a 5K race pace. Run short intervals at a speed closer to a 3k pace and longer intervals at a speed closer to a 5k pace. (In other words, don't do five 1600m reps at 3K race pace.)

Physical health and its criteria

Due to the specifics of the process of physical education, the subject of our attention is mainly physical health, which can be characterized next states:

state with sufficient functional (adaptive) reserves;

prenosological conditions, in which the functioning of the body is ensured by a higher than normal voltage of regulatory systems;

premorbid conditions, which are characterized by a decrease in the functional reserves of the body;

states of failure of adaptation, each of which is characterized by the presence of a particular disease.

According to V.I. Vernadsky, organism human is an open thermodynamic system, the stability (viability) of which is determined by its energy potential, and the greater the power and capacity of the energy potential, the higher the level of physical health of the individual.

Established presence three ways of energy supply of muscle activity:

BMD as the most important quantitative indicator of health

Energy Opportunities phosphogenic pathway very limited and exhausted in 7-8 seconds. work. Glycolytic pathway of energy supply consists in the anaerobic breakdown of carbohydrates and the accumulation of lactic acid. This path is used at the beginning of work, and its energy potential is insignificant (about 1000 kJ/kg) and is exhausted in about 40 seconds. work. The main way of energy supply of muscle activity remains - oxidative phosphorylation associated with oxygen consumption. This way of energy supply is actually not limited and is regulated only by the performance of systems that ensure the delivery of oxygen to the tissues.

It is known that oxygen consumption is possible only up to a certain limit, which depends on the functional state of the cardiorespiratory system. An important indicator development of this system is the value maximum oxygen consumption (MOC). MIC (or "oxygen ceiling") - the maximum amount of oxygen that the body is able to consume during intense muscular work. This value is an indicator of aerobic performance. The value of the IPC depends on the interaction of many systems of the body and, first of all, on the systems of respiration, circulation and movement. Therefore, the IPC is the most integral indicator that characterizes the body's ability to satisfy the oxygen demand of tissues at maximum stress, and acts as one of the most important quantitative indicators of health.

The BMD indicator is also highly correlated with some health indicators (Fig. 14.1
).

For example, in 1938 in the USA, the MIC in men aged 20-30 was approximately 48 ml / kg per minute, and in 1968 - only 37 ml / kg per minute, i.e. below safe health levels. And at that time, the United States occupied one of the first places in the world in terms of incidence and mortality from cardiovascular diseases. Of interest are data on the value of the BMD in the population of countries with different levels of physical activity. Thus, the highest values ​​of the IPC are observed in residents of Sweden (up to 58 ml / kg per minute) - countries with a traditionally high level of development of mass physical culture. In second place are the Americans (49 ml / kg per minute). The lowest BMD in the population of India (36.8 ml / kg per minute), most of whom are prone to a passive, contemplative lifestyle.

The human body is an open thermodynamic system, the stability (viability) of which is determined by its energy potential, and the greater the power and capacity of the energy potential, the higher the level of physical health of the individual.

For example, let's give the indicators of the IPC among athletes of various sports specializations (Table 14.1).

Table 14.1.
IPC indicatorsathletes of various sports specializations

Sports specialization	MIC (ml/kg/min)
Ski race
Long distance running
Middle distance running
Skating
Cycling (highway)
Swimming
Kayaking
Race walking
Gymnastics
Weightlifting
Untrained

The direct determination of the IPC requires special equipment, which is very difficult to do in the practice of mass research. An indirect assessment of the IPC in men (Table 14.2) and women (Table 14.3), depending on age, can be obtained using the Cooper test (1979), which determines the distance a person runs in 12 minutes.

Table 14.2.
GradeBMD in mendepending on age and distance run in 12 minutes. (12 min test)

Age (in years)	Grade	Distance (in km) run in 12 minutes.	IPC (in ml/kg per minute)
	Very bad Poor Satisfactory Fine Great	Less than 1.6 1,6-1,9 2,0-2,4 2,5-2,7 2.8 and more	Less than 25.0 25.0-33.7 33,8-42,8 42,6-51,5 51.6 and more
	Very bad Poor Satisfactory Fine Great	Less than 1.5 1,5-1,84 1,85-2,24 2,25-2,64 2.65 and more	Less than 25.0 25.0-30.1 30,2-39,1 39,2-48,0 48.1 and more
	Very bad Badly Satisfactorily Fine Great	Less than 1.3 1,3-1,6 1,7-2,1 2,2-2,4 2.5 or more	Less than 25.0 25.0-26.4 26,5-35,4 35,5-45,0 45.1 and more
	Very bad Badly Satisfactorily Fine Great	Less than 1.2 1,2-1,5 1,6-1,9 2,0-2,4 2.5 or more	Less than 25.0 25.0-33.7 33,8-43,0 43.1 and more

Table 14.3.
Evaluation of the IPC in women, depending on age and distance run in 12 minutes. (12 min test)

Age (in years)	Grade	Distance (in km) run in 12 minutes	IPC (in ml/kg per minute)
	Very bad Badly Satisfactorily Fine Great	Less than 1.5 1,5-1,84 1,85-2,15 2,16-2,64 2.65 and more	Under 21.0 21,0-25,0 26,0-31,0 32,0-36,0 36.0 and more
	Very bad Badly Satisfactorily Fine Great	Less than 1.3 1,3-1,6 1,7-1,9 2,0-2,4 2.5 and more	Less than 16.0 16,0-20,9 21,0-26,0 27,0-32,0 32.0 and more
	Very bad Badly Satisfactorily Fine Great	Less than 1.2 1,2-1,4 1,5-1,84 1,85-2,3 2.4 and more	Less than 11.0 11,0-17,0 18,0-24,0 25,0-31,0 31.0 and up
	Very bad Badly Satisfactorily Fine Great	Less than 1.0 1,0-1,3 1,4-1,6 1,7-2,15 2.2 and more	Less than 11.0 11,0-19,9 20,0-26.0 26.0 and over

You can also define proper values ​​​​of the IPC (DMPC), i.e. average values ​​of the norm for a given age and gender, which are calculated using the following formulas.

For men:

DMPK = 52 - (0.25 × age)

For women:

DMPK = 40 - (0.20 × age)

According to the degree of deviation of your MPC indicators from the proper ones (calculated according to the formula), it will be possible to judge the level of your physical condition (Table 14.4).

Table 14.4.
Assessment of the level of physical condition depending on the DMPK

Physical condition level	DMPK, %
Below the average
Above average

It is believed that threshold values ​​of the IPC guaranteeing stable health are 42 ml/kg per min. in men and 35 ml / kg per minute. among women.

To quantify the energy potential of the human body, the reserve indicator is also used - "double work"(DP) - Robinson index:

, Where:

HR - heart rate;

BPs - systolic blood pressure.

DP characterizes the systolic work of the heart. The greater this indicator at the height of physical activity, the greater the functional capacity of the heart muscles.

AEP characterizes the vital forces of the body, the measure of the health of the individual. The individual dynamics of AED in the course of life is influenced by physical activity, habitat, past diseases, diet, bad habits, etc.

You can use this indicator at rest for the same purposes, based on the well-known pattern of "economy of functions" with an increase in maximum aerobic capacity. That's why, the lower the RP at rest, the higher the maximum aerobic capacity and, consequently, the level of physical health of the individual.

Adaptation-energy potential (AEP) of a person

In our opinion, the express method of health assessment based on the measurement of adaptive energy potential (AEP) person.

As a test load, it is proposed to use deep squats performed with a submaximal load for 1 minute. Squats are performed with the installation - "As many squats as possible in 1 minute." Load power reaches 3-4 W/kg. The safety of the test is ensured by an individual way of dosing the load according to well-being. If there are difficulties during the test, the pace of squats is reduced to the possible.

The measurement procedure is as follows. Before the load, immediately after its implementation and after 1 minute, the subject in the sitting position is measured for heart rate for 10 seconds. and systolic BP. Then it is determined integrated indicator of adaptation effectiveness (IPEA):

Ke - coefficient of efficiency;

Kv - recovery factor.

, Where:

h - height, m;

n is the number of squats;

HR - heart rate at the end of the load.

Being a genetically determined quantity, AEF characterizes the vital forces of the organism, the measure of the individual's health. The individual dynamics of AED in the course of life is influenced by physical activity, habitat, past diseases, diet, bad habits, etc. The highest AEF values ​​(about 70) were recorded in highly qualified athletes specializing in sports where endurance is the leading physical quality. In women, AED is on average 10-15% lower than in men.

A safe level of AED, which ensures the normal functioning of the body, its protection from negative environmental influences and the manifestation of genetically determined risk factors for the development of non-communicable diseases, is a value of 35 for men and 30 for women.

Assessment of adaptive potential and health status

In the practice of assessing the level of health, it is also used index of functional changes (IFI) of the circulatory system, or adaptive potential (AP). AP is calculated without carrying out stress tests and allows to give a preliminary quantitative assessment of the level of health of the subjects.

AP of the circulatory system is determined by the formula:

AP \u003d 0.011 × HR + 0.14 × SBP + 0.008 × DBP + 0.009 × BW - 0.009 × P + 0.014 × V - 0.2, where:

HR - heart rate at relative rest (number of beats per minute);

SBP - systolic blood pressure (mm Hg);

DBP - diastolic blood pressure (mm Hg);

MT - body weight (kg);

P - height (cm);

Table 14.5.
Assessments of adaptive capacity and status

No. p / p	Conditionalunits	AP status	health characteristic
		Satisfactory adaptation
		Tension of adaptation mechanisms	Practically healthy. The probability of having hidden or unrecognized diseases is low
		Unsatisfactory adaptation	Additional medical examination indicated
	3.6 or more	Disruption of adaptation mechanisms	Physical therapy shown

To assess the adaptive capabilities and functional state of the human body, of particular interest are data on fluctuations in heart rate (HR) characteristics, which allow you to give integral information about the state of the body as a whole and be a kind of indicator for assessing the functional state of regulatory systems.

For this purpose, define heart rate variability (HRV), i.e. variability in the duration of R-R intervals of successive cycles of heart contractions over certain periods of time and the severity of heart rate fluctuations in relation to its average level.

Currently, the determination of HRV is recognized as the most informative, non-invasive method for the quantitative assessment of the autonomic regulation of the heart rate and the functional state of the body. The dynamic series of values ​​of the duration of the cardiac cycle can be represented by various mathematical models. The simplest and most accessible is the temporal analysis, which, when studying the rhythmocardiogram, is carried out statistical and graphical methods. Graphical methods are used to analyze the variational pulsogram (histogram). Statistical methods are divided into two groups: obtained by direct measurement of NN-intervals (Fig. 14.2
) and obtained by comparing different NN-intervals.

There are the following types of variational pulsograms(histograms) of the heart rate distribution (Fig. 14.3
):

Variation pulsograms (histograms) differ in mode parameters, variation range, as well as in shape, symmetry, amplitude.

Fashion (Mo)- the most common values ​​of the R-R interval, which correspond to the most probable level of functioning of the regulatory systems for a given period of time. In stationary mode, Mo differs little from M (mean values ​​of cardio intervals). Their difference can be a measure of non-stationarity and correlates with the asymmetry coefficient.

Mode Amplitude (AMo)- proportion of cardiointervals corresponding to the mode value. The physiological meaning of these parameters is that they reflect the influence of the central circuit of regulation on the autonomic through the nervous (Amo) and humoral (Mo) channels.

Variation range (X)- the difference between the duration of the largest and smallest R-R-intervals. This is an indicator of the activity of the autonomic regulation of the heart rhythm, which is entirely associated with respiratory fluctuations in the tone of the vagus nerve.

To determine the degree of adaptation of cardio-vascular system to random or permanent aggressive factors and assessing the adequacy of regulation processes, a number of parameters are proposed that are derivatives of classical statistical indicators (indices R.M. Baevsky):

IVR - index of vegetative balance

VPR - vegetative rhythm indicator

PAPR - an indicator of the adequacy of regulatory processes

IN - voltage index of regulatory systems

The data obtained during the study can be compared with the tabular ones (Table 14.6).

Table 14.6.
Mathematical indicators of the heart

Index	Unit	Conditional rate	Type of regulation	Physiological interpretation
			0.67-0.78 - antone; below 0.67 - sympathicotonia; above 0.78 - vagotonia	The reciprocal of the pulse. Characterizes sinus node activity and blood circulation parameters
			32-41 - aytonnya; below 32 - vagotonia; above 41 - sympathicotonia	Reflects the effect of the stabilizing influence of the sympathetic nervous system on the heart rate
			0.24-0.31 - etonnya; below 0.24 - sympathicotonia; above 0.31 - vagotonia	Indicates the degree of influence of the parasympathetic nervous system on the heart rate
			71-120 - ayton; less than 70 - vagotonia; more than 121 - sympathicotonia	The indicator of the total activity of the central circuit of the cardiovascular system

The task of recording and processing data characterizing HRV is greatly facilitated by the presence of an appropriate hardware complex.

For this purpose, in particular, at the Samara State Aerospace University named after Academician S.P. Korolyov (SSAU) developed devices (of the "ELOX" type) (Fig. 14.4 ), providing with the help of an optical finger sensor (Fig. 14.5 ) continuous determination and digital indication of the degree of blood hemoglobin saturation with oxygen (SpO 2) and heart rate (HR), as well as - display of the photoplethysmogram and the trend of hemoglobin saturation with oxygen on a graphic liquid crystal display and signaling the output of these values ​​beyond the established limits. The devices allow you to connect a PC to determine HRV indicators by analyzing a series of cardiocycle durations (NN-intervals) using a sliding sample method, as well as analyzing a standard sample (5 minutes) based on the ELOGRAPH program.

A finger-type photoplethysmographic sensor (Fig. 14.5) is a clamp consisting of two elements 1 and 2, fastened with an axis 3, fixed on the finger by a spring 4. Emitters are installed in element 1, and a photodetector equipped with a convex lens is installed in element 2. The sensor is connected to the device using cable 6 with connector 5.

The measurement results are displayed on the monitor screen, stored in the PC memory and, if necessary, can be printed (Fig. 14.6
).

Express assessment of the level of physical health

Convenient and accessible is also a rapid assessment (in points) of the level of physical health (state) in men and women (Table 14.7).

Table 14.7.
Express assessment of the level of physical health (condition) in men and women

Index	Men					Women
	Short	Below the average	Average	Above average	High	Short	Below the average	Average	Above average	High
Body mass index: points	18.9 or less (-2)		20,1-25,0 (0)	25,1-28,0 (-1)	28.1 and over (-2)	16.9 or less (-2)	17,0-18,6 (-1)	18,1-23,8 (0)	23,9-26,0 (-1)	26.1 and over (-2)
						<40 (-1)
	≥111 (-2)	95-100 (-1)				≥111 (-2)	95-110 (-1)
Time, min., recovery of heart rate after 30 squats in 30 seconds.			1,3-1,59 (3)	1,0-1,29 (5)				1,3-1,59 (3)	1,0-1,29 (5)
General assessment of the level of health, sum of points
Note. Points in brackets.

Life expectancy as a measure of health

An absolute measure of the viability of an organism (amount of health) is life expectancy. In other words, the measure of health is the life expectancy (under its ideal and stable conditions), and in order to reflect the specifics of aging, it is necessary to know the correspondence calendar age(KV) biological age(BV).

To determine BV, “batteries of tests” of varying degrees of complexity are used, with the help of which, in sequence:

calculate the BV value for a given individual (according to a set of clinical and physiological parameters);

calculate the proper value of BV for a given individual (according to his calendar age);

compare the actual and due values ​​of BV (i.e., determine how many years the subject is ahead or behind peers in terms of aging).

The estimates obtained are relative: the starting point is population standard- the average value of the degree of aging in a given CV for a given population. This approach makes it possible to rank individuals of the same CV according to the degree of “age deterioration” and, consequently, according to the “reserve” of health.

It is proposed to rank health assessments based on the definition of BV, depending on the magnitude of the deviation of the latter from the population standard:

1 rank - from -15 to -9 years;

2nd rank - from -8.9 to -3 years;

3rd rank - from -2.9 to +2.9 years;

4th rank - from +3 to +8.9 years;

Rank 5 - from +9 to +15 years.

Thus, 1 rank corresponds to a sharply slowed down, and 5 - to a sharply accelerated rate of aging; 3rd rank reflects the approximate correspondence between BV and CV. Persons assigned to the 4th and 5th ranks in terms of aging rates should be included in the contingent endangered for health reasons.

Method for determining BV

4 variants of the technique of varying degrees of complexity have been developed: the 1st variant is the most complex, requires special equipment and can be implemented in a hospital or well-equipped clinic (diagnostic center); Option 2 is less laborious, but also involves the use of special equipment; Option 3 is based on publicly available indicators, its information content is increased to a certain extent by measuring the vital capacity of the lungs (VC), which is possible with a spirometer; The 4th option does not require the use of any diagnostic equipment and can be implemented in any conditions.

"Battery of tests" for determining BV.

Blood pressure systolic . (POPs) is determined by a special questionnaire.

When assessing the level of health, it is necessary to take into account (compare) objective and subjective indicators, since there may be fundamental discrepancies between them.

The first 27 questions are answered with "yes" and "no", while the last one is answered with "good", "satisfactory", "bad" and "very bad".

Next, the number of answers to the first 27 questions that are unfavorable for the respondent is calculated and 1 point is added if the answer to the last question is “bad” or “very bad”. The total amount gives a quantitative characteristic of self-assessment of health: 0 - with "ideal" health; 28 - in "very bad" state of health.

Working formulas for calculating BV

When calculating BV, the values ​​of individual indicators should be expressed in the following units:

ADs, Add and Adp - in mm. rt. Art.;

Se and Cm - in m/s;

VC - in ml;

ZDv, ZDvyd and SB - in s;

A - in diopters;

OS - in dB;

TV - in conv. units (number of correctly filled cells);

POPs - in conv. units (number of unfavorable responses);

MT - in kg;

KV - in years.

1st option

Men:

BV = 58.9 + 0.18 × BPs - 0.07 × Add - 0.14 × Adp - 0.26 × Se + 0.65 × Cm - 0.001 × VC + 0.005 × Zdvyd - 0.08 / A + 0.19 × OS - 0.026 × SB - 0.11 × MT + 0.32 × POPs - 0.33 × TV.

Women:

BV = 16.3 + 0.28 × BPs - 0.19 × Add - 0.11 × Adp + 0.13 × Se + 0.12 × Cm - 0.003 × VC - 0.7 × Zdvyd - 0.62 × A + 0.28 × OS - 0.07 × SB + 0.21 × MT + 0.04 × SOP - 0.15 × TV.

2nd option

Men:

BV \u003d 51.5 + 0.92 × Sm - 2.38 × A + 0.26 × OS - 0.27 × TV.

Women:

BV = 10.1 + 0.17 × BPs + 0.41 × OS + 0.28 × MT - 0.36 × TV.

3rd option

Men:

BV = 44.3 + 0.68 × POP + 0.40 × BPs - 0.22 × Add - 0.004 × VC - 0.11 × ZDV + 0.08 × Zdvyd - 0.13 × SB.

Women:

BV = 17.4 + 0.82 × SOP - 0.005 × BPs + 0.16 × Add + 0.35 × Adp - 0.004 × VC + 0.04 × ZDv - 0.06 × Zdvyd - 0.11 × SB.

4th option

Men:

BV = 27.0 + 0.22 × BPs - 0.15 × ZDV + 0.72 × POPs - 0.15 × SB.

Women:

BV = 1.46 + 0.42 × Adp + 0.25 × MT + 0.70 × POPs - 0.14 × SB.

(BV). Using the above formulas, BV values ​​are calculated for each examined person. In order to judge to what extent the degree of aging corresponds to the CV of the subject, it is necessary to compare the individual value of BV with the due BV (DBV), which characterizes the population standard of age-related wear.

By calculating the BV index: WBV, you can find out how many times the BV of the subject is more or less than the average BV of his peers. By calculating the index BV - DBV, you can find out how many years the subject is ahead of his peers in terms of the severity of aging or behind them.

If the degree of aging of the subject is less than the degree of aging (on average) of persons equal to his CV, then BV: DBV< 1, а БВ - ДБ < 0 .

If the degree of aging of the subject is greater than the degree of aging of persons equal to his CV, then BV: DBV > 1; and BV - DBV > 0 .

If the degree of aging of him and his peers are equal, then BV: DBA = 1, and BV - DBA = 0.

The WBV value is calculated using the formulas below.

1st option

Men: WBV = 0.863 × CV + 6.85.

Women: WBV = 0.706 × CV + 12.1.

Option 2

Men: WBV = 0.837 × CV + 8.13.

Women: WBV = 0.640 × CV + 14.8.

3rd option

Men: WBV = 0.661 × CV + 16.9.

Women: WBV = 0.629 × CV +15.3.

4th option

Men: WBV = 0.629 × CV + 18.6.

Women: WBV = 0.581 × CV + 17.3.

When assessing the level of health, it is necessary to take into account (compare) objective and subjective indicators, since there may be fundamental discrepancies between them. So, for example, studies conducted on students showed that students with a low degree of adaptation showed a greater homogeneity of the subjective picture of health and a greater correspondence to objective physiological data.

The students of the intermediate group and the group with a satisfactory degree of adaptation (that is, students with the best objective state of health) showed a partial discrepancy between subjective and objective indicators, which was more pronounced in the intermediate group. Therefore, when assessing the level (state) of health, an integrated approach is required using objective and subjective indicators.