De fleste studier ser på maksimalt oksygenopptak – VO2 MAX – for å måle utviklingen i kondisjon. Under en sykkeløkt her om dagen begynte jeg derfor å tenke på om trening som gir god framgang i VO2 MAX også gir tilsvarende reduksjoner i hvilepuls?
Måling av VO2 MAX krever litt utstyr - Bilde av Salem Elizabeth
For det første så må jeg nevne at når man anbefaler trening på et spesifikt nivå av VO2 MAX så er det som regel pulsen man refererer til, da det er lang enklere å måle, så det er ganske lett å se at det er godt akseptert at det er en sterk sammenheng mellom VO2 MAX og puls, men hvor sterk er denne sammenhengen? Det hadde jeg aldri sett noen informasjon om tidligere, men her er hva jeg fant ut;
Det er to teorier om hva som er den limiterende faktoren for VO2 MAX, utnyttelses teorien sier at det er kroppens evne til å utnytte den tilgjengelige okygenen som er limiterende, mens presentasjonsteorien sier at det er kroppens sirkulasjonssystems evne til å transportere oksygen som er limiterende. Forskningen jeg har sett på viser, ikke overraskende, at det er transporteringen av oksygen – altså pulsen, som er mest limiterende. Økning i VO2 MAX skjer i hovedsak som et resultat av økt blodstrøm, som kommer av at mer blod pumpes fra hjertet under hvert pump, og medfølgende lavere hvilepuls. Økninger i VO2 MAX er dog prosentvis større enn reduksjoner i hvilepuls som et resultat av kondisjonstrening.
Basert på dette kan vi altså si at trening som gir økninger i VO2 MAX – f. eks TABATA, også vil gi gode reduksjoner i hvilepuls.
Kilder: Functional adaptations to physical activity and inactivity – Pubmed, Enzyme activity and fiber composition in skeletal muscle of untrained and trained men – Pubmed, Endurance exercise training has a minimal effect on resting heart rate: the HERITAGE Study – Pubmed, Effects of aerobic training intensity on resting, exercise and post-exercise blood pressure, heart rate and heart-rate variability – Pubmed.
Har du noen erfaring med pulsklokke?
Nei, har kun brukt pulsmåler på apparater.
Men tror jeg har en pulsmåler liggende et sted, kanskje jeg skal finne fram den…
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