\n $\"Sau$ \n <\/div>

\u0110i b\u1ed9 n\u00ean l\u00e0 m\u1ed9t ph\u1ea7n trong l\u1ecbch tr\u00ecnh v\u1eadn \u0111\u1ed9ng h\u00e0ng tu\u1ea7n c\u1ee7a m\u1ed7i ng\u01b0\u1eddi<\/p>\n<\/figcaption><\/figure>\n

1. Ch\u1ec9 \u0111i b\u1ed9 sau tu\u1ed5i 40 c\u00f3 t\u1ed1t kh\u00f4ng?<\/b><\/h2>\n\u0110i b\u1ed9 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch, nh\u01b0ng t\u1eeb tu\u1ed5i 40 tr\u1edf \u0111i, qu\u00e1 tr\u00ecnh m\u1ea5t c\u01a1<\/a> do tu\u1ed5i t\u00e1c v\u00e0 nguy c\u01a1 lo\u00e3ng x\u01b0\u01a1ng t\u0103ng l\u00ean. V\u00ec v\u1eady, ch\u1ec9 \u0111i b\u1ed9 c\u00f3 th\u1ec3 kh\u00f4ng \u0111\u1ee7 \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe c\u01a1 v\u00e0 x\u01b0\u01a1ng. Trong khi \u0111i b\u1ed9 t\u1ed1t cho tim m\u1ea1ch, th\u0103ng b\u1eb1ng<\/a> v\u00e0 t\u00ednh linh ho\u1ea1t, n\u00f3 th\u01b0\u1eddng kh\u00f4ng \u0111\u1ee7 \u00e1p l\u1ef1c c\u01a1 h\u1ecdc \u0111\u1ec3 k\u00edch th\u00edch t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 hay c\u1ea3i thi\u1ec7n m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng \u2014 nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng gi\u00fap ch\u1ed1ng t\u00e9 ng\u00e3, g\u00e3y x\u01b0\u01a1ng khi l\u1edbn tu\u1ed5i.<\/p>\n
\u0110i b\u1ed9 c\u00f3 th\u1ec3 gi\u00fap duy tr\u00ec kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 (ho\u1eb7c ng\u0103n gi\u1ea3m qu\u00e1 nhanh), nh\u01b0ng hi\u1ebfm khi l\u00e0m t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 \u0111\u00e1ng k\u1ec3 \u1edf ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh \u2014 nh\u1ea5t l\u00e0 sau tu\u1ed5i trung ni\u00ean.<\/p>\n
\n
\n $\"Sau$ \n <\/div>
\n
B\u00ean c\u1ea1nh \u0111i b\u1ed9 n\u00ean b\u1ed5 sung b\u00e0i t\u1eadp c\u01a1 b\u1eafp sau tu\u1ed5i 40 nh\u01b0 squat.<\/p>\n<\/figcaption><\/figure>\n
2. C\u00e1ch b\u1ed5 sung b\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp sau tu\u1ed5i 40<\/b><\/h2>\n\u0110\u1ec3 duy tr\u00ec kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 v\u00e0 m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng t\u1ed1t theo th\u1eddi gian, c\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb k\u1ebft h\u1ee3p ch\u01b0\u01a1ng tr\u00ecnh luy\u1ec7n t\u1eadp to\u00e0n di\u1ec7n h\u01a1n \u2014 bao g\u1ed3m t\u1eadp s\u1ee9c m\u1ea1nh<\/a> 2 – 3 bu\u1ed5i m\u1ed7i tu\u1ea7n, b\u00ean c\u1ea1nh c\u00e1c b\u00e0i t\u1eadp \u0111i b\u1ed9 h\u1eb1ng ng\u00e0y.<\/p>\n
B\u1ea1n c\u00f3 th\u1ec3 ti\u1ebfp t\u1ee5c \u0111i b\u1ed9 h\u1eb1ng ng\u00e0y \u2014 c\u00e0ng t\u1ed1t n\u1ebfu c\u00f3 th\u1ec3 \u0111i nhanh, \u0111i b\u1ed9 l\u00ean d\u1ed1c, ho\u1eb7c xen k\u1ebd c\u01b0\u1eddng \u0111\u1ed9 (\u0111i b\u1ed9 nhanh \u2014 ch\u1eadm). \u0110\u1ec3 t\u0103ng t\u00e1c \u0111\u1ed9ng, c\u00f3 th\u1ec3 th\u00eam c\u00e1c y\u1ebfu t\u1ed1 nh\u01b0 \u0111eo ba l\u00f4 nh\u1eb9, mang t\u1ea1 m\u1eaft c\u00e1, ho\u1eb7c \u0111i v\u1edbi d\u1ed1c \u2014 nh\u01b0ng quan tr\u1ecdng h\u01a1n l\u00e0 b\u1ed5 sung c\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh: Squat<\/a>, lunge, ch\u1ed1ng \u0111\u1ea9y, plank\u2026 gi\u00fap c\u01a1 b\u1eafp, x\u01b0\u01a1ng v\u00e0 kh\u1edbp ho\u1ea1t \u0111\u1ed9ng t\u1ed1t h\u01a1n.<\/p>\n
\u0110i b\u1ed9 l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng, thu\u1eadn ti\u1ec7n v\u00e0 r\u1ea5t t\u1ed1t cho tim m\u1ea1ch, th\u0103ng b\u1eb1ng, duy tr\u00ec s\u1ee9c kh\u1ecfe n\u00f3i chung \u2014 \u0111\u1eb7c bi\u1ec7t khi b\u1ea1n kh\u00f4ng quen t\u1eadp n\u1eb7ng, b\u1eadn r\u1ed9n. Nh\u01b0ng sau tu\u1ed5i 40 \u2014 khi c\u01a1 th\u1ec3 b\u1eaft \u0111\u1ea7u c\u00f3 xu h\u01b0\u1edbng m\u1ea5t c\u01a1, gi\u1ea3m m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng \u2014 ch\u1ec9 \u0111i b\u1ed9 th\u00f4i th\u01b0\u1eddng kh\u00f4ng \u0111\u1ee7 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe c\u01a1 \u2013 x\u01b0\u01a1ng. V\u00ec v\u1eady, n\u00ean b\u1ed5 sung th\u00eam b\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp<\/a> v\u00e0i l\u1ea7n m\u1ed7i tu\u1ea7n \u0111\u1ec3 gi\u1eef c\u01a1, x\u01b0\u01a1ng v\u00e0 kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng \u1ed5n \u0111\u1ecbnh khi c\u00f3 tu\u1ed5i.<\/p>\n
\n
\n $\"Sau$ \n <\/div>
\n
K\u1ebft h\u1ee3p \u0111i b\u1ed9 v\u1edbi t\u1eadp s\u1ee9c m\u1ea1nh, t\u1eadp lunge gi\u00fap duy tr\u00ec kh\u1ed1i c\u01a1 v\u00e0 x\u01b0\u01a1ng sau tu\u1ed5i 40.<\/p>\n<\/figcaption><\/figure>\n
B\u1ea2NG SO S\u00c1NH CH\u1ec8 \u0110I B\u1ed8 V\u1edaI \u0110I B\u1ed8 + T\u1eacP S\u1ee8C M\u1ea0NH SAU TU\u1ed4I 40<\/b><\/p>\n
\n\n\n\n\n\n\n\n\n\n\n\n
\n
Ti\u00eau ch\u00ed<\/b><\/p>\n<\/td>\n
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Ch\u1ec9 \u0111i b\u1ed9<\/b><\/p>\n<\/td>\n
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\u0110i b\u1ed9 + T\u1eadp s\u1ee9c m\u1ea1nh<\/b><\/p>\n<\/td>\n<\/tr>\n
\n
Tim m\u1ea1ch<\/p>\n<\/td>\n
\n
C\u1ea3i thi\u1ec7n t\u1ed1t s\u1ee9c kh\u1ecfe tim m\u1ea1ch, gi\u1ea3m nguy c\u01a1 t\u0103ng huy\u1ebft \u00e1p, ti\u1ec3u \u0111\u01b0\u1eddng, b\u1ec7nh tim.<\/b><\/p>\n<\/td>\n
\n
Hi\u1ec7u qu\u1ea3 cao h\u01a1n nh\u1edd s\u1ef1 k\u1ebft h\u1ee3p aerobic (\u0111i b\u1ed9) + s\u1ee9c m\u1ea1nh gi\u00fap t\u0103ng chuy\u1ec3n h\u00f3a v\u00e0 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng.<\/b><\/p>\n<\/td>\n<\/tr>\n
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Kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp<\/p>\n<\/td>\n
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H\u1ea7u nh\u01b0 kh\u00f4ng gi\u00fap t\u0103ng c\u01a1, \u0111\u1eb7c bi\u1ec7t sau 40 tu\u1ed5i nh\u01b0ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m t\u1ed1c \u0111\u1ed9 m\u1ea5t c\u01a1 nh\u01b0ng kh\u00f4ng ng\u0103n \u0111\u01b0\u1ee3c ho\u00e0n to\u00e0n.<\/b><\/p>\n<\/td>\n
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Gi\u00fap t\u0103ng ho\u1eb7c duy tr\u00ec c\u01a1 b\u1eafp, ch\u1ed1ng m\u1ea5t c\u01a1 do tu\u1ed5i t\u00e1c.<\/b><\/p>\n<\/td>\n<\/tr>\n
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M\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng<\/p>\n<\/td>\n
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T\u00e1c \u0111\u1ed9ng th\u1ea5p; kh\u00f4ng \u0111\u1ee7 l\u1ef1c c\u01a1 h\u1ecdc \u0111\u1ec3 k\u00edch th\u00edch x\u01b0\u01a1ng ph\u00e1t tri\u1ec3n; \u00edt hi\u1ec7u qu\u1ea3 trong ph\u00f2ng lo\u00e3ng x\u01b0\u01a1ng.<\/b><\/p>\n<\/td>\n
\n
T\u1eadp s\u1ee9c m\u1ea1nh t\u1ea1o l\u1ef1c n\u00e9n l\u00ean x\u01b0\u01a1ng, gi\u00fap t\u0103ng m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng, gi\u1ea3m nguy c\u01a1 lo\u00e3ng x\u01b0\u01a1ng v\u00e0 g\u00e3y x\u01b0\u01a1ng.<\/b><\/p>\n<\/td>\n<\/tr>\n
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Chuy\u1ec3n h\u00f3a \u2013 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng<\/p>\n<\/td>\n
\n
Ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng \u1edf m\u1ee9c v\u1eeba, c\u1ea3i thi\u1ec7n trao \u0111\u1ed5i ch\u1ea5t nh\u01b0ng d\u1ec5 “ch\u1eefng” khi c\u01a1 gi\u1ea3m d\u1ea7n theo tu\u1ed5i.<\/b><\/p>\n<\/td>\n
\n
T\u0103ng c\u01a1 l\u00e0m t\u0103ng t\u1ed1c \u0111\u1ed9 chuy\u1ec3n h\u00f3a c\u01a1 b\u1ea3n, gi\u00fap qu\u1ea3n l\u00fd c\u00e2n n\u1eb7ng t\u1ed1t h\u01a1n.<\/b><\/p>\n<\/td>\n<\/tr>\n
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Ph\u00f2ng t\u00e9 ng\u00e3, gi\u1eef th\u0103ng b\u1eb1ng<\/p>\n<\/td>\n
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C\u00f3 \u00edch, \u0111\u1eb7c bi\u1ec7t khi \u0111i b\u1ed9 tr\u00ean \u0111\u1ecba h\u00ecnh kh\u00e1c nhau.<\/b><\/p>\n<\/td>\n
\n
T\u1eadp s\u1ee9c m\u1ea1nh c\u1ea3i thi\u1ec7n c\u01a1 l\u00f5i, c\u01a1 ch\u00e2n gi\u00fap gi\u1ea3m nguy c\u01a1 t\u00e9 ng\u00e3 r\u00f5 r\u1ec7t.<\/b><\/p>\n<\/td>\n<\/tr>\n
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D\u1ef1 ph\u00f2ng b\u1ec7nh m\u1ea1n t\u00ednh<\/p>\n<\/td>\n
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Gi\u1ea3m nguy c\u01a1 tim m\u1ea1ch, \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng, b\u00e9o ph\u00ec.<\/b><\/p>\n<\/td>\n
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L\u1ee3i \u00edch r\u1ed9ng h\u01a1n: Tim m\u1ea1ch + chuy\u1ec3n h\u00f3a + c\u01a1 x\u01b0\u01a1ng s\u1ebd t\u00e1c \u0111\u1ed9ng to\u00e0n di\u1ec7n h\u01a1n.<\/b><\/p>\n<\/td>\n<\/tr>\n
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D\u1ebbo dai, linh ho\u1ea1t<\/p>\n<\/td>\n
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H\u1ed7 tr\u1ee3 t\u1ed1t; t\u0103ng l\u01b0u th\u00f4ng m\u00e1u, gi\u1ea3m c\u1ee9ng kh\u1edbp.<\/b><\/p>\n<\/td>\n
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C\u1ed9ng h\u01b0\u1edfng gi\u1eefa aerobic v\u00e0 s\u1ee9c m\u1ea1nh l\u00e0m c\u01a1 th\u1ec3 linh ho\u1ea1t, b\u1ec1n b\u1ec9, ph\u1ea3n x\u1ea1 t\u1ed1t h\u01a1n.<\/b><\/p>\n<\/td>\n<\/tr>\n
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Khuy\u1ebfn ngh\u1ecb<\/p>\n<\/td>\n
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N\u00ean duy tr\u00ec h\u1eb1ng ng\u00e0y nh\u01b0ng kh\u00f4ng n\u00ean ch\u1ec9 t\u1eadp \u0111i b\u1ed9 <\/b>n\u1ebfu mu\u1ed1n t\u1ed1i \u01b0u s\u1ee9c kh\u1ecfe.<\/b><\/p>\n<\/td>\n
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K\u1ebft h\u1ee3p 2 – 3 bu\u1ed5i t\u1eadp s\u1ee9c m\u1ea1nh\/tu\u1ea7n + \u0111i b\u1ed9 5 – 6 ng\u00e0y\/tu\u1ea7n \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u.<\/b><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n
Sau tu\u1ed5i 40, ch\u1ec9 \u0111i b\u1ed9 l\u00e0 t\u1ed1t, nh\u01b0ng ch\u01b0a \u0111\u1ee7. \u0110i b\u1ed9 k\u1ebft h\u1ee3p v\u1edbi t\u1eadp s\u1ee9c m\u1ea1nh l\u00e0 m\u00f4 h\u00ecnh t\u1ed1i \u01b0u \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe tim m\u1ea1ch, c\u01a1 b\u1eafp, x\u01b0\u01a1ng kh\u1edbp<\/a> v\u00e0 kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng l\u00e2u d\u00e0i.<\/p>\n
Xem th\u00eam b\u00e0i \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
\n $\"\u0110i$ <\/a>\u0110i b\u1ed9 m\u1ed7i ng\u00e0y gi\u00fap s\u1ed1ng th\u1ecd h\u01a1n<\/a><\/p>\n
SK\u0110S – \u0110i b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng h\u00ecnh th\u1ee9c t\u1eadp th\u1ec3 d\u1ee5c ph\u1ed5 bi\u1ebfn b\u1edfi s\u1ef1 \u0111\u01a1n gi\u1ea3n, d\u1ec5 ti\u1ebfp c\u1eadn v\u00e0 hi\u1ec7u qu\u1ea3. \u0110i b\u1ed9 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe, gi\u00fap gi\u1ea3m lo \u00e2u, tr\u1ea7m c\u1ea3m, ti\u1ec3u \u0111\u01b0\u1eddng, gi\u1ea3m nguy c\u01a1 ung th\u01b0 v\u00e0 k\u00e9o d\u00e0i tu\u1ed5i th\u1ecd.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
Ho\u1ea1t \u0111\u1ed9ng \u0111i b\u1ed9 l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3 \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t. Vi\u1ec7c \u0111i b\u1ed9 th\u01b0\u1eddng xuy\u00ean kh\u00f4ng ch\u1ec9 c\u1ea3i thi\u1ec7n th\u1ec3 l\u1ef1c m\u00e0 c\u00f2n gi\u00fap gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh tim m\u1ea1ch. Ng\u01b0\u1ee3c l\u1ea1i, l\u1ed1i s\u1ed1ng \u00edt v\u1eadn \u0111\u1ed9ng nh\u01b0 m\u1ed9t qu\u1ea3 bom h\u1eb9n gi\u1edd, c\u00f3 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-1127","post","type-post","status-publish","format-standard","hentry","category-meo-hay"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1127","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1127"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1127\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1127"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1127"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1127"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

\n Ti\u00eau ch\u00ed<\/b><\/p>\n<\/td>\n	\n Ch\u1ec9 \u0111i b\u1ed9<\/b><\/p>\n<\/td>\n	\n \u0110i b\u1ed9 + T\u1eadp s\u1ee9c m\u1ea1nh<\/b><\/p>\n<\/td>\n<\/tr>\n
\n Tim m\u1ea1ch<\/p>\n<\/td>\n	\n C\u1ea3i thi\u1ec7n t\u1ed1t s\u1ee9c kh\u1ecfe tim m\u1ea1ch, gi\u1ea3m nguy c\u01a1 t\u0103ng huy\u1ebft \u00e1p, ti\u1ec3u \u0111\u01b0\u1eddng, b\u1ec7nh tim.<\/b><\/p>\n<\/td>\n	\n Hi\u1ec7u qu\u1ea3 cao h\u01a1n nh\u1edd s\u1ef1 k\u1ebft h\u1ee3p aerobic (\u0111i b\u1ed9) + s\u1ee9c m\u1ea1nh gi\u00fap t\u0103ng chuy\u1ec3n h\u00f3a v\u00e0 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng.<\/b><\/p>\n<\/td>\n<\/tr>\n
\n Kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp<\/p>\n<\/td>\n	\n H\u1ea7u nh\u01b0 kh\u00f4ng gi\u00fap t\u0103ng c\u01a1, \u0111\u1eb7c bi\u1ec7t sau 40 tu\u1ed5i nh\u01b0ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m t\u1ed1c \u0111\u1ed9 m\u1ea5t c\u01a1 nh\u01b0ng kh\u00f4ng ng\u0103n \u0111\u01b0\u1ee3c ho\u00e0n to\u00e0n.<\/b><\/p>\n<\/td>\n	\n Gi\u00fap t\u0103ng ho\u1eb7c duy tr\u00ec c\u01a1 b\u1eafp, ch\u1ed1ng m\u1ea5t c\u01a1 do tu\u1ed5i t\u00e1c.<\/b><\/p>\n<\/td>\n<\/tr>\n
\n M\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng<\/p>\n<\/td>\n	\n T\u00e1c \u0111\u1ed9ng th\u1ea5p; kh\u00f4ng \u0111\u1ee7 l\u1ef1c c\u01a1 h\u1ecdc \u0111\u1ec3 k\u00edch th\u00edch x\u01b0\u01a1ng ph\u00e1t tri\u1ec3n; \u00edt hi\u1ec7u qu\u1ea3 trong ph\u00f2ng lo\u00e3ng x\u01b0\u01a1ng.<\/b><\/p>\n<\/td>\n	\n T\u1eadp s\u1ee9c m\u1ea1nh t\u1ea1o l\u1ef1c n\u00e9n l\u00ean x\u01b0\u01a1ng, gi\u00fap t\u0103ng m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng, gi\u1ea3m nguy c\u01a1 lo\u00e3ng x\u01b0\u01a1ng v\u00e0 g\u00e3y x\u01b0\u01a1ng.<\/b><\/p>\n<\/td>\n<\/tr>\n
\n Chuy\u1ec3n h\u00f3a \u2013 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng<\/p>\n<\/td>\n	\n Ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng \u1edf m\u1ee9c v\u1eeba, c\u1ea3i thi\u1ec7n trao \u0111\u1ed5i ch\u1ea5t nh\u01b0ng d\u1ec5 “ch\u1eefng” khi c\u01a1 gi\u1ea3m d\u1ea7n theo tu\u1ed5i.<\/b><\/p>\n<\/td>\n	\n T\u0103ng c\u01a1 l\u00e0m t\u0103ng t\u1ed1c \u0111\u1ed9 chuy\u1ec3n h\u00f3a c\u01a1 b\u1ea3n, gi\u00fap qu\u1ea3n l\u00fd c\u00e2n n\u1eb7ng t\u1ed1t h\u01a1n.<\/b><\/p>\n<\/td>\n<\/tr>\n
\n Ph\u00f2ng t\u00e9 ng\u00e3, gi\u1eef th\u0103ng b\u1eb1ng<\/p>\n<\/td>\n	\n C\u00f3 \u00edch, \u0111\u1eb7c bi\u1ec7t khi \u0111i b\u1ed9 tr\u00ean \u0111\u1ecba h\u00ecnh kh\u00e1c nhau.<\/b><\/p>\n<\/td>\n	\n T\u1eadp s\u1ee9c m\u1ea1nh c\u1ea3i thi\u1ec7n c\u01a1 l\u00f5i, c\u01a1 ch\u00e2n gi\u00fap gi\u1ea3m nguy c\u01a1 t\u00e9 ng\u00e3 r\u00f5 r\u1ec7t.<\/b><\/p>\n<\/td>\n<\/tr>\n
\n D\u1ef1 ph\u00f2ng b\u1ec7nh m\u1ea1n t\u00ednh<\/p>\n<\/td>\n	\n Gi\u1ea3m nguy c\u01a1 tim m\u1ea1ch, \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng, b\u00e9o ph\u00ec.<\/b><\/p>\n<\/td>\n	\n L\u1ee3i \u00edch r\u1ed9ng h\u01a1n: Tim m\u1ea1ch + chuy\u1ec3n h\u00f3a + c\u01a1 x\u01b0\u01a1ng s\u1ebd t\u00e1c \u0111\u1ed9ng to\u00e0n di\u1ec7n h\u01a1n.<\/b><\/p>\n<\/td>\n<\/tr>\n
\n D\u1ebbo dai, linh ho\u1ea1t<\/p>\n<\/td>\n	\n H\u1ed7 tr\u1ee3 t\u1ed1t; t\u0103ng l\u01b0u th\u00f4ng m\u00e1u, gi\u1ea3m c\u1ee9ng kh\u1edbp.<\/b><\/p>\n<\/td>\n	\n C\u1ed9ng h\u01b0\u1edfng gi\u1eefa aerobic v\u00e0 s\u1ee9c m\u1ea1nh l\u00e0m c\u01a1 th\u1ec3 linh ho\u1ea1t, b\u1ec1n b\u1ec9, ph\u1ea3n x\u1ea1 t\u1ed1t h\u01a1n.<\/b><\/p>\n<\/td>\n<\/tr>\n
\n Khuy\u1ebfn ngh\u1ecb<\/p>\n<\/td>\n	\n N\u00ean duy tr\u00ec h\u1eb1ng ng\u00e0y nh\u01b0ng kh\u00f4ng n\u00ean ch\u1ec9 t\u1eadp \u0111i b\u1ed9 <\/b>n\u1ebfu mu\u1ed1n t\u1ed1i \u01b0u s\u1ee9c kh\u1ecfe.<\/b><\/p>\n<\/td>\n	\n K\u1ebft h\u1ee3p 2 – 3 bu\u1ed5i t\u1eadp s\u1ee9c m\u1ea1nh\/tu\u1ea7n + \u0111i b\u1ed9 5 – 6 ng\u00e0y\/tu\u1ea7n \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u.<\/b><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n Sau tu\u1ed5i 40, ch\u1ec9 \u0111i b\u1ed9 l\u00e0 t\u1ed1t, nh\u01b0ng ch\u01b0a \u0111\u1ee7. \u0110i b\u1ed9 k\u1ebft h\u1ee3p v\u1edbi t\u1eadp s\u1ee9c m\u1ea1nh l\u00e0 m\u00f4 h\u00ecnh t\u1ed1i \u01b0u \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe tim m\u1ea1ch, c\u01a1 b\u1eafp, x\u01b0\u01a1ng kh\u1edbp<\/a> v\u00e0 kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng l\u00e2u d\u00e0i.<\/p>\n Xem th\u00eam b\u00e0i \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n \n $\"\u0110i$ <\/a>\u0110i b\u1ed9 m\u1ed7i ng\u00e0y gi\u00fap s\u1ed1ng th\u1ecd h\u01a1n<\/a><\/p>\n SK\u0110S – \u0110i b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng h\u00ecnh th\u1ee9c t\u1eadp th\u1ec3 d\u1ee5c ph\u1ed5 bi\u1ebfn b\u1edfi s\u1ef1 \u0111\u01a1n gi\u1ea3n, d\u1ec5 ti\u1ebfp c\u1eadn v\u00e0 hi\u1ec7u qu\u1ea3. \u0110i b\u1ed9 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe, gi\u00fap gi\u1ea3m lo \u00e2u, tr\u1ea7m c\u1ea3m, ti\u1ec3u \u0111\u01b0\u1eddng, gi\u1ea3m nguy c\u01a1 ung th\u01b0 v\u00e0 k\u00e9o d\u00e0i tu\u1ed5i th\u1ecd.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":" Ho\u1ea1t \u0111\u1ed9ng \u0111i b\u1ed9 l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3 \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t. Vi\u1ec7c \u0111i b\u1ed9 th\u01b0\u1eddng xuy\u00ean kh\u00f4ng ch\u1ec9 c\u1ea3i thi\u1ec7n th\u1ec3 l\u1ef1c m\u00e0 c\u00f2n gi\u00fap gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh tim m\u1ea1ch. Ng\u01b0\u1ee3c l\u1ea1i, l\u1ed1i s\u1ed1ng \u00edt v\u1eadn \u0111\u1ed9ng nh\u01b0 m\u1ed9t qu\u1ea3 bom h\u1eb9n gi\u1edd, c\u00f3 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-1127","post","type-post","status-publish","format-standard","hentry","category-meo-hay"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1127","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1127"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1127\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1127"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1127"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1127"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}