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Measure VO2 max without clock

No smart watches, but I want to know how fit our lungs and hearts are.

Just watched a clip from THE Standard LIFE (https://vt.tiktok.com/ZSQxT34eo /). He said that we can measure VO2 Max (fitness) at home in just three minutes, and it's as accurate as running a belt at the hospital.

Easy to do. Scroll through the picture. Anyone try to follow and get how much pulse, how much is VO2 Max? Comment to show off. 👇

VO2 max calculation link

VO2 max table

# VO2Max # VO2max measure # Cadio # Run # Health line

6/14 Edited to

สำหรับใครที่อยากทดสอบความฟิตของปอดและหัวใจโดยไม่ต้องพึ่งสมาร์ทวอทช์ หรืออุปกรณ์ไฮเทคต่างๆ วิธีการวัด VO2 Max ที่บ้านแบบง่ายๆ นี้ถือว่าตอบโจทย์มากๆ ครับ ผมได้ลองใช้วิธี Queen's College Step Test ตามคำแนะนำในคลิป THE STANDARD LIFE ที่แชร์ในบทความ ซึ่งใช้แค่กล่องหรือขั้นบันไดสูงประมาณ 38-40 ซม. แอปจับเวลา และ Metronome ที่ตั้งจังหวะให้เหมาะสมกับเพศ เช่น ผู้หญิงตั้งจังหวะ 88 ครั้งต่อนาที ผู้ชาย 96 ครั้งต่อนาที แล้วขึ้น-ลงตามเสียงเมโทรโนมอย่างต่อเนื่องเป็นเวลา 3 นาที หลังจบ 3 นาที ต้องจับชีพจรทันทีโดยนับจังหวะใน 15 วินาที ใช้นิ้วแตะที่ข้างลูกกระเดือกหรือต้นข้อมือ แล้วนำจำนวนจังหวะมาคำนวณด้วยสูตรที่ให้มา ซึ่งผลลัพธ์ VO2 Max ที่ได้ใกล้เคียงกับการทดสอบบนสายพานวิ่งที่โรงพยาบาลจริงๆ และแม่นยำกว่าสมาร์ทวอชบางรุ่นด้วยนะ ข้อดีของวิธีนี้คือทำได้ง่าย ไม่ต้องลงทุนซื้ออุปกรณ์ราคาแพง และยังทำได้เองที่บ้าน เหมาะกับคนรักสุขภาพที่อยากประเมินระดับความฟิตแต่ไม่มีอุปกรณ์ทันสมัย ถ้าใครลองทำแล้วได้ค่า VO2 Max เป็นอย่างไรกันบ้าง ลองแชร์มาเล่าสู่กันฟังจะดีมากครับ เพราะจะช่วยให้เรารู้ว่าสุขภาพหัวใจและปอดของเราควรปรับปรุงอย่างไร หรือจะตั้งเป้าฝึกฝนอย่างไรให้ดีขึ้น นอกจากนี้ลองเช็คตาราง VO2 Max ตามอายุที่แถมในลิงค์ เพื่อดูระดับความฟิตของตัวเองว่ายอดเยี่ยม หรือควรเพิ่มความแข็งแรงอย่างไร สุดท้าย วิธีนี้ยังเป็นหนึ่งในเทคนิควัดความฟิตที่แนะนำโดย Longevity LIFE Lab และนักวิชาการด้านสุขภาพที่มีความน่าเชื่อถือ จึงมั่นใจได้ว่าไม่ใช่แค่การทดสอบเล่นๆ แต่เป็นวิธีที่มีงานวิจัยรองรับครับ ใครที่สนใจอยากฝึกทำเทสต์นี้บ่อยๆ เพื่อประเมินผลสุขภาพหัวใจอย่างสม่ำเสมอ เพียงเตรียมอุปกรณ์ง่ายๆ ตามคำแนะนำ แล้วบันทึกผลไว้ติดตามความเปลี่ยนแปลง จะช่วยให้การดูแลสุขภาพตัวเองเป็นเรื่องสนุกและมีความหมายมากขึ้นครับ

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