How to increase your maximum oxygen uptake. See what "IPC" is in other dictionaries. How can you determine your IPC
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.
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 that the human body can use 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.
The term MPC stands for maximum oxygen consumption (international designation - VO2 max) and denotes the limiting ability human body to saturate the muscles with oxygen and the subsequent consumption of this oxygen by the muscles to generate energy during exercise with increased intensity. The number of red cells in the blood, enriched with oxygen and nourishing muscle tissue, increases along with the expansion of the volume of circulating blood. And the volume of blood and plasma content directly depend on how well developed the cardio-respiratory and cardiovascular systems are. The MIC index is of particular importance for professional athletes, because its high value guarantees more energy produced aerobically, and therefore more potential speed and endurance of the athlete. At the same time, it is worth considering that the IPC has a limit, and each person has his own. Therefore, if the increase in maximum oxygen consumption for young athletes is a natural phenomenon, then in older age groups it is considered a significant achievement.
How can you determine your IPC
The indicator of maximum consumption of O2 depends on the following indicators:
– maximum heart rate;
- the volume of blood that the left ventricle is able to transfer to the artery in one contraction;
- the amount of oxygen extracted by the muscles;
Physical activity helps the body improve the last two factors: blood and oxygen volumes. But the heart rate cannot be improved, power loads can only slow down the natural process of stopping the heart rate.
Measuring maximum oxygen consumption with detailed accuracy is only possible in laboratory conditions. The study proceeds as follows: the athlete stands on the running tape and starts to run. The speed of the simulator gradually increases, and the athlete thus reaches the peak of his intensity. Scientists also analyze the air that comes out of the lungs of a runner. As a result, the MIC is calculated and measured in ml/kg/min. You can independently measure your MPC using data on your pace, speed and distance during some kind of competition or race, although the data obtained will not be as accurate as laboratory ones.
How to increase the IPC
In order to increase your maximum O2 intake, your workouts should be at an intensity that is as close to your current VO2 max as possible, i.e. around 95-100%. At the same time, such training requires a rather long recovery period compared to recovery or aerobic running. Beginners in the sport are not recommended to do more than one such workout per week without undergoing a long-term basic training program in the aerobic zone. The most effective are training exercises of 400-1500 meters (5-6 km in total). Between them there should be periods of recovery running: from three to five minutes with a decrease in heart rate to 60% of the maximum rate.
To improve your results in middle and long distance running, you need to know the basics of running, such as proper breathing, technique, warm-up, the ability to make the right eyeliner for the day of the competition, perform the correct strength work for running, and others. For the readers of the site, video tutorials are completely free . To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series about the basics of proper breathing while running. Subscribe here: . These lessons have already helped thousands of people, and they will help you too.
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 physical health 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). MPC (or "oxygen ceiling") - the largest number 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 |
Very bad |
Less than 1.6 |
Less than 25.0 25.0-33.7 |
|
Very bad |
Less than 1.5 |
Less than 25.0 25.0-30.1 |
|
Very bad |
Less than 1.3 |
Less than 25.0 25.0-26.4 |
|
Very bad |
Less than 1.2 |
Less than 25.0 25.0-33.7 |
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 |
Very bad |
Less than 1.5 |
Under 21.0 |
|
Very bad |
Less than 1.3 |
Less than 16.0 |
|
Very bad |
Less than 1.2 |
Less than 11.0 |
|
Very bad |
Less than 1.0 |
Less than 11.0 |
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's 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 the cardiovascular system to random or permanent aggressive factors and to assess the adequacy of regulatory processes, a number of parameters are proposed that are derivatives of the 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 norm |
Type of regulation |
Physiological interpretation |
0.67-0.78 - antone; |
The reciprocal of the pulse. |
|||
32-41 - aytonnya; |
Reflects the effect of the stabilizing influence of the sympathetic nervous system on the heart rate |
|||
0.24-0.31 - etonnya; |
Indicates the degree of influence of the parasympathetic nervous system on the heart rate |
|||
71-120 - ayton; |
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: |
18.9 or less |
20,1-25,0 |
25,1-28,0 |
28.1 and over |
16.9 or less |
17,0-18,6 |
18,1-23,8 |
23,9-26,0 |
26.1 and over |
|
|
<40 |
|||||||||
|
||||||||||
|
≥111 |
95-100 |
≥111 |
95-110 |
||||||
Time, min., recovery of heart rate after 30 squats in 30 seconds. |
1,3-1,59 |
1,0-1,29 |
1,3-1,59 |
1,0-1,29 |
||||||
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.
While virtually every runner has heard of VO2Max or VO2Max at some time or another, many of them have only a vague idea of what it means and how to properly train to improve VO2Max.
Those runners who strive to achieve certain results, over time, realize that this requires more than just increasing running volumes every week. In an effort to "become faster", mindless and chaotic performance of "speed work" begins, which brings nothing but pain, frustration and injury.
In this article, we will look at the MPC (VO2Max) - one of the main indicators that determine the potential of a runner and the prospects for his further progress.
What is the IPC?
Maximum oxygen uptake, or VO2max, indicates the maximum amount of oxygen that the heart can transport to the muscles to be used for energy. The higher this indicator, the more energy your body can produce aerobically, which means the higher the speed that you can maintain.
MPC is the most important physiological factor that determines the performance of an athlete at a distance from 1500 to 5000m. A high VO2 max is also important for longer runs, but as the distance increases, the aerobic threshold comes into play.
What factors affect the IPC?
In many ways, your BMD, as well as your ability to improve, is determined by your genetics and current fitness level. However, do not be discouraged if nature has deprived you of a strong cardiovascular system. With the right training, you have the ability to reach your IPC limit, although it may take you longer than other runners.
You should also consider the fact that the closer you are to your genetic potential, the slower you will progress.
Scientists have found that it is possible to improve BMD even at a later age. According to a study¹, participants aged 55-70 years, after 4 months of training, which consisted of walking or jogging, were able to increase their BMD by 27% (men) and 9% (women), respectively.
There are three main components that determine your BMD that can be influenced through training.
- transport of oxygen. Oxygen bound to hemoglobin inside the erythrocyte is transported through blood vessels to tissues and organs. An increase in hemoglobin or red blood cells allows more oxygen to be carried to the muscles, which increases BMD. This is why many top athletes train in the highlands.
- Delivery of oxygen. The amount of oxygen-rich blood that is carried from the lungs to the muscles is determined by the size and strength of your heart's left ventricle and your heart rate. Your maximum heart rate doesn't change during exercise, but your left ventricle (which pumps blood to the rest of your body) increases and gets stronger with exercise.
- The use of oxygen. Running leads to various physiological adaptations that allow your muscles to use more oxygen. This is due both to an increase in the number and size of capillaries, which makes it possible to more effectively deliver oxygen-rich blood to working muscles, and to an increase in the number of mitochondria, a kind of energy stations in cells, where energy is generated with the participation of oxygen.
How to determine the IPC?
In modern sports medicine centers, you can measure your BMD by doing the following test. You are put on a treadmill, put on an oxygen mask, then gradually increase the speed or incline of the track. At the same time, the amount of oxygen on inhalation / exhalation and other factors are analyzed. When you reach the maximum load, the test stops.
If you are unable to do this test, you can use your own results to estimate your running pace at the IPC level. Competitive pace over a 3-5k distance is roughly equivalent to running at 95-100% of your current VO2max.
You can also start from the pulse readings. The heart rate zone at 95-100% of heart rate max approximately coincides with 95-100% of the IPC. However, if you train at this intensity, there is a risk that your workouts will be too hard (because the heart rate will not change much whether you run at or above the IPC pace) and you will use more anaerobic power supply system. Therefore, in order to reach the maximum training effect, try to stay in a zone that is a few beats below your max heart rate.
How to improve the IPC?
The following factors affect the growth of the IPC:
Intensity. In 2006, Sports Medicine published a meta-analysis² that included a review of over 150 studies examining the relationship between BMD and running performance. Scientists have not been able to determine which intensity range is optimal for increasing BMD in long-distance runners. However, the researchers recommend that well-trained athletes gradually increase their training intensity to the level of MOC, and for elite runners to increase training volumes at MOC. This means that the better your fitness level, the closer to your current IPC level you need to train in order to keep progressing.
Many coaches and athletes recommend training at an intensity of 95-100% of your current VO2 max, which is about 3-5k race pace for most runners, to maximize VOI.
Interval duration. It is believed that the performance of segments within 2-6 minutes (approximately 600-1600m) is one of the fastest and most effective ways to increase the IPC. Such sessions can be held both in the stadium and on the highway, rough terrain or on small hills.
When you first start running, it will take your body about a minute to reach optimal oxygen consumption. Therefore, shorter intervals will be less effective than longer intervals, as you will spend less time in the zone of optimal intensity level for increasing the IPC.
Recovery between intervals. The main purpose of the rest periods between intervals is to help complete the entire amount of training at the required pace. For MOC intervals, the running/recovery ratio should be 1:1 or 2:1. (For example, 2-4 minutes of jogging after 4 minutes of effort). If your recovery run is too short, then you should reduce the pace or duration of the next interval, otherwise this will lead to an increase in the role of the anaerobic energy system.
Also, don't make your rest period too long, as this reduces your oxygen consumption and you will need more time during the interval to reach your optimal level again.
In addition, as an indicator of recovery, you can use the value of heart rate max. The duration of rest should be such that the pulse drops to 65% of the heart rate max.
The duration of the workout. Try to keep your running volumes at 4000-8000m per workout. However, if you run less than 4K, you will also provide the necessary physiological adaptations to increase your BMD, but your progress will be slower.
The total volume of intensive intervals should not exceed 8 km at a time, as you are unlikely to be able to maintain the required pace throughout the entire workout. But it is the work in the optimal range of intensity that ensures the maximum increase in the IPC. In addition, such high loads can lead to the fact that you need a significant amount of time to recover.
Training frequency. In order to feel the effects of MIC intervals, one workout per week or three workouts every two weeks for a minimum of six to eight weeks should be done.
Examples of effective workouts to increase MIC
- Sports Med 2006; 36(2):117-132
