Bin Diddigar VO₂ Max

Ku lura da dacewa da motsin zuciya da alamar haɗarin mutuwa

Menene VO₂ Max?

VO₂ Max (matsakaicin shan iskar oxygen) shine matsakaicin adadin oxygen da jikin ku zai iya amfani da shi yayin motsa jiki mai ƙarfi, wanda aka auna a cikin milliliters a kowace kilogram na nauyin jiki a kowane minti (mL/kg/min).

Shi ne ma'aunin ingantaccen dacewa da motsin zuciya da ƙarfin zuciya da jijiyoyin jini.

Me Yasa VO₂ Max Yana da Muhimmanci

VO₂ Max ƙarfin mai hasashen duk-dalilai na mutuwa - ɗaya daga cikin alamomin mafi ƙarfi na lafiya da tsawon rayuwa gabaɗaya:

  • VO₂ Max mai girma yana da alaƙa da ƙarancin haɗarin cutarwa na zuciya da jijiyoyin jini da mutuwa
  • Yana nuna haɗuwar ingancin huhu, zuciya, jijiyoyin jini, da tsoka
  • Yana raguwa da shekaru da rashin aiki, amma ana iya inganta shi ta hanyar horarwa
  • Ana amfani da shi don kimanta matakin dacewa da bin diddigar daidaitawa na horarwa

Daidaiton VO₂ Max na Apple Watch

Muhimmi: Kididdigar VO₂ Max ta wuyan hannu suna da amfani don bin diddigar yanayi amma na iya rage kima ga dabi'u da aka auna a dakin gwaji.

Nazarin ingantawa na kwanan nan (PLOS ONE 2025) sun nuna cewa kididdigar VO₂ Max na Apple Watch suna da kuskure mai girma idan aka kwatanta da indirect calorimetry (gwajin asali na dakin gwaji) (PLOS ONE 2025).

Abin da Wannan Ke Nufi:

  • Dabi'u cikakke na iya zama marasa daidaito - Kididdigar VO₂ na Apple Watch ɗin ku na iya bambanta da gwajin dakin gwaji
  • Yanayi har yanzu suna da amfani - Canje-canje na VO₂ Max cikin lokaci suna nuna ci gaba/raguwa na dacewa
  • Ku yi amfani don kwatancen dangane - Ku bi diddigar ci gaban ku mako-zuwa-mako, ba lambobi cikakke ba
  • Ku mayar da hankali kan yankuna na horarwa - Matakan Dacewa da Motsin Zuciya na Apple (Low, Below Average, Average, Above Average, High) suna da amfani don jagorar horarwa

Kewayon VO₂ Max (Jagora na Gabaɗaya)

Dabi'u suna bambanta bisa ga shekaru, jinsi, da matsayin horarwa. Waɗannan kewayon gabaɗaya ne don manya:

Maza (Shekaru 20-29)

  • <35 mL/kg/min - Mai Ƙanƙanta
  • 35-43 - Matsakaici
  • 44-51 - Mai Kyau
  • >51 - Mai Kyau Sosai/Elite

Mata (Shekaru 20-29)

  • <28 mL/kg/min - Mai Ƙanƙanta
  • 28-36 - Matsakaici
  • 37-44 - Mai Kyau
  • >44 - Mai Kyau Sosai/Elite

📉 An daidaita da shekaru: VO₂ Max yana raguwa ta halitta da shekaru. Ku yi amfani da kewayon da aka daidaita da shekaru don kimantawa mai daidaito.

Yadda Cardio Analytics Ke Amfani da Bayanan VO₂ Max

  • Yana nuna yanayin VO₂ na mako/wata - Ku bi diddigar ci gaban dacewa cikin lokaci
  • Yana nuna matakan Dacewa da Motsin Zuciya na Apple - Low, Below Average, Average, Above Average, High
  • Yana ƙarfafa ci gaba mai aminci, mai ci gaba - Karuwar VO₂ a hankali yana nuna horarwa mai tasiri
  • Yana alaƙa da matakan aiki - Ku ga yadda yawan horarwa ke shafar dacewa da motsin zuciya

⚠️ Ku mayar da hankali kan yanayi, ba dabi'u cikakke ba: Ku yi amfani da VO₂ Max don bin diddigar yanayin dacewa (yana ingantawa/raguwa) maimakon kwatanta da ma'auni da aka wallafa.

Nau'ikan Bayanan HealthKit

Cardio Analytics yana karanta bayanan VO₂ Max daga Apple HealthKit ta amfani da wannan mai ganowa:

  • vo2Max - Matsakaicin shan iskar oxygen (mL/kg/min) (Apple Docs)

Ku Koyi Ƙari Game da Haɗin HealthKit

Nassoshin Kimiyya

  1. Lambe R, et al. Investigating the accuracy of Apple Watch VO₂ max measurements. PLOS ONE. 2025. https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0323741

Duba Duk Nassoshi

Ku Bi Diddigar VO₂ Max Ɗin Ku tare da Cardio Analytics

Ku lura da yanayin dacewa da motsin zuciya da daidaitawa na horarwa tare da bin diddigar VO₂ Max.

Zazzage akan App Store