\n N\u1ed9i dung\n <\/div>\n

1. C\u01a1 ch\u1ebf t\u1eadp luy\u1ec7n c\u1ee7ng c\u1ed1 h\u1ec7 mi\u1ec5n d\u1ecbch ph\u00f2ng ng\u1eeba c\u00fam<\/a><\/li>\n
2. Ph\u01b0\u01a1ng ph\u00e1p luy\u1ec7n t\u1eadp t\u1ed1i \u01b0u \u0111\u1ec3 ph\u00f2ng c\u00fam<\/a><\/li>\n
3. L\u01b0u \u00fd khi t\u1eadp luy\u1ec7n trong m\u00f9a l\u1ea1nh<\/a><\/li>\n<\/ul>\n<\/div>\n
Vi\u1ec7c hi\u1ec3u r\u00f5 c\u01a1 ch\u1ebf t\u1eadp luy\u1ec7n t\u00e1c \u0111\u1ed9ng l\u00ean mi\u1ec5n d\u1ecbch<\/a> v\u00e0 \u00e1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p \u0111\u00fang s\u1ebd gi\u00fap m\u1ed7i ng\u01b0\u1eddi bi\u1ebfn th\u00f3i quen v\u1eadn \u0111\u1ed9ng th\u00e0nh m\u1ed9t l\u00e1 ch\u1eafn t\u1ef1 nhi\u00ean, gi\u1ea3m t\u1ea7n su\u1ea5t m\u1eafc c\u00fam <\/a>v\u00e0 gi\u1ea3m m\u1ee9c \u0111\u1ed9 nghi\u00eam tr\u1ecdng c\u1ee7a b\u1ec7nh khi kh\u00f4ng may nhi\u1ec5m ph\u1ea3i.<\/p>\n
T\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng t\u1ebf b\u00e0o mi\u1ec5n d\u1ecbch<\/b><\/em><\/p>\n
Khi ch\u00fang ta t\u1eadp luy\u1ec7n, t\u1ed1c \u0111\u1ed9 l\u01b0u th\u00f4ng m\u00e1u v\u00e0 b\u1ea1ch huy\u1ebft trong c\u01a1 th\u1ec3 t\u0103ng l\u00ean \u0111\u00e1ng k\u1ec3. S\u1ef1 l\u01b0u th\u00f4ng nhanh ch\u00f3ng n\u00e0y gi\u00fap c\u00e1c t\u1ebf b\u00e0o mi\u1ec5n d\u1ecbch T quan tr\u1ecdng di chuy\u1ec3n kh\u1eafp c\u01a1 th\u1ec3 v\u1edbi t\u1ed1c \u0111\u1ed9 cao h\u01a1n.<\/p>\n
Vi\u1ec7c t\u0103ng c\u01b0\u1eddng tu\u1ea7n ho\u00e0n c\u00e1c t\u1ebf b\u00e0o n\u00e0y gi\u1ed1ng nh\u01b0 t\u0103ng c\u01b0\u1eddng tu\u1ea7n tra trong c\u01a1 th\u1ec3. C\u00e1c t\u1ebf b\u00e0o mi\u1ec5n d\u1ecbch nhanh ch\u00f3ng t\u00ecm v\u00e0 ph\u00e1t hi\u1ec7n c\u00e1c m\u1ea7m b\u1ec7nh (virus, vi khu\u1ea9n) ngay sau khi ch\u00fang x\u00e2m nh\u1eadp. \u0110i\u1ec1u n\u00e0y gi\u00fap h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch ph\u1ea3n \u1ee9ng nhanh h\u01a1n v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n, ng\u0103n ch\u1eb7n virus c\u00fam k\u1ecbp th\u1eddi tr\u01b0\u1edbc khi ch\u00fang c\u00f3 th\u1ec3 nh\u00e2n l\u00ean v\u00e0 g\u00e2y b\u1ec7nh n\u1eb7ng.<\/p>\n
\n
\n $\"Luy\u1ec7n$ \n <\/div>
\n
C\u00e1c b\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng gi\u00fap t\u0103ng c\u01b0\u1eddng mi\u1ec5n d\u1ecbch, c\u00f3 l\u1ee3i cho ph\u00f2ng b\u1ec7nh…<\/p>\n<\/figcaption><\/figure>\n
Gi\u1ea3m vi\u00eam m\u1ea1n t\u00ednh v\u00e0 c\u0103ng th\u1eb3ng<\/b><\/em><\/p>\n
T\u1eadp luy\u1ec7n l\u00e0 li\u1ec1u thu\u1ed1c gi\u1ea3m c\u0103ng th\u1eb3ng t\u1ef1 nhi\u00ean. Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t \u0111\u1ec1u \u0111\u1eb7n gi\u00fap \u0111i\u1ec1u ch\u1ec9nh n\u1ed3ng \u0111\u1ed9 hormone c\u0103ng th\u1eb3ng cortisol. Khi cortisol duy tr\u00ec \u1edf m\u1ee9c cao do c\u0103ng th\u1eb3ng m\u1ea1n t\u00ednh, s\u1ebd l\u00e0m suy y\u1ebfu v\u00e0 \u1ee9c ch\u1ebf c\u00e1c ch\u1ee9c n\u0103ng c\u1ee7a h\u1ec7 mi\u1ec5n d\u1ecbch. T\u1eadp luy\u1ec7n gi\u00fap gi\u1ea3m cortisol, cho ph\u00e9p c\u00e1c t\u1ebf b\u00e0o mi\u1ec5n d\u1ecbch ho\u1ea1t \u0111\u1ed9ng tr\u1edf l\u1ea1i b\u00ecnh th\u01b0\u1eddng.<\/p>\n
B\u00ean c\u1ea1nh \u0111\u00f3, t\u1eadp luy\u1ec7n c\u0169ng gi\u00fap gi\u1ea3m t\u00ecnh tr\u1ea1ng vi\u00eam m\u1ea1n t\u00ednh c\u1ea5p \u0111\u1ed9 th\u1ea5p trong c\u01a1 th\u1ec3. Vi\u00eam m\u1ea1n t\u00ednh l\u00e0 nguy\u00ean nh\u00e2n g\u1ed1c r\u1ec5 c\u1ee7a nhi\u1ec1u b\u1ec7nh t\u1eadt v\u00e0 l\u00e0m suy ki\u1ec7t h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch. T\u1eadp luy\u1ec7n v\u1eeba ph\u1ea3i c\u00f3 t\u00e1c d\u1ee5ng ch\u1ed1ng vi\u00eam t\u1ef1 nhi\u00ean, gi\u00fap c\u01a1 th\u1ec3 t\u1eadp trung n\u0103ng l\u01b0\u1ee3ng v\u00e0o vi\u1ec7c ph\u00f2ng ch\u1ed1ng c\u00e1c t\u00e1c nh\u00e2n g\u00e2y b\u1ec7nh c\u1ea5p t\u00ednh nh\u01b0 virus c\u00fam.<\/p>\n
\n
\n
\n
$\"Ho$ <\/a>
\n
Ho dai d\u1eb3ng sau c\u00fam A c\u00f3 c\u1ea7n u\u1ed1ng kh\u00e1ng sinh?<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
C\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng ph\u1ed5i<\/b><\/em><\/p>\n
C\u00e1c b\u00e0i t\u1eadp tim m\u1ea1ch nh\u01b0 ch\u1ea1y b\u1ed9 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe ph\u1ed5i. Ph\u1ed5i kh\u1ecfe h\u01a1n s\u1ebd gi\u00fap c\u01a1 th\u1ec3 lo\u1ea1i b\u1ecf c\u00e1c t\u00e1c nh\u00e2n g\u00e2y h\u1ea1i, bao g\u1ed3m virus c\u00fam v\u00e0 vi khu\u1ea9n, ra kh\u1ecfi \u0111\u01b0\u1eddng h\u00f4 h\u1ea5p d\u1ec5 d\u00e0ng v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n. \u0110i\u1ec1u n\u00e0y l\u00e0m gi\u1ea3m nguy c\u01a1 nhi\u1ec5m tr\u00f9ng \u0111\u01b0\u1eddng h\u00f4 h\u1ea5p th\u1ee9 ph\u00e1t.<\/p>\n
2. Ph\u01b0\u01a1ng ph\u00e1p luy\u1ec7n t\u1eadp t\u1ed1i \u01b0u \u0111\u1ec3 ph\u00f2ng c\u00fam<\/a><\/strong><\/h2>\n
\u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c l\u1ee3i \u00edch mi\u1ec5n d\u1ecbch t\u1ed1i \u0111a, vi\u1ec7c luy\u1ec7n t\u1eadp ph\u1ea3i tu\u00e2n theo nguy\u00ean t\u1eafc:<\/p>\n
V\u1eeba ph\u1ea3i v\u00e0 nh\u1ea5t qu\u00e1n:<\/b> <\/em>\u0110\u00e2y l\u00e0 nguy\u00ean t\u1eafc v\u00e0ng \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng mi\u1ec5n d\u1ecbch. C\u00e1c b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i l\u00e0 t\u1ed1t nh\u1ea5t cho h\u1ec7 mi\u1ec5n d\u1ecbch. V\u00ed d\u1ee5 nh\u01b0 \u0111i b\u1ed9 nhanh, ch\u1ea1y b\u1ed9 nh\u1eb9 nh\u00e0ng, \u0111\u1ea1p xe v\u1edbi t\u1ed1c \u0111\u1ed9 tho\u1ea3i m\u00e1i trong kho\u1ea3ng 30 \u0111\u1ebfn 45 ph\u00fat, n\u00ean th\u1ef1c hi\u1ec7n 4 – 5 ng\u00e0y m\u1ed7i tu\u1ea7n.<\/p>\n
Vi\u1ec7c t\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean, duy tr\u00ec th\u00f3i quen h\u00e0ng ng\u00e0y quan tr\u1ecdng h\u01a1n nhi\u1ec1u so v\u1edbi vi\u1ec7c t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao nh\u01b0ng kh\u00f4ng th\u01b0\u1eddng xuy\u00ean.<\/p>\n
C\u00e1c lo\u1ea1i h\u00ecnh t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3<\/b><\/em><\/p>\n
– B\u00e0i t\u1eadp aerobic: C\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 \u0111i b\u1ed9, b\u01a1i l\u1ed9i, nh\u1ea3y d\u00e2y, khi\u00eau v\u0169 gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng tim ph\u1ed5i v\u00e0 t\u0103ng c\u01b0\u1eddng tu\u1ea7n ho\u00e0n m\u00e1u, h\u1ed7 tr\u1ee3 l\u01b0u th\u00f4ng t\u1ebf b\u00e0o mi\u1ec5n d\u1ecbch.<\/p>\n
– T\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh: C\u00e1c b\u00e0i t\u1eadp nh\u01b0 n\u00e2ng t\u1ea1 nh\u1eb9 ho\u1eb7c c\u00e1c b\u00e0i t\u1eadp v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 gi\u00fap duy tr\u00ec kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp v\u00e0 h\u1ed7 tr\u1ee3 chuy\u1ec3n h\u00f3a l\u00e0nh m\u1ea1nh, gi\u00e1n ti\u1ebfp c\u1ee7ng c\u1ed1 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n
3. L\u01b0u \u00fd khi t\u1eadp luy\u1ec7n trong m\u00f9a l\u1ea1nh<\/strong><\/h2>\n
M\u00f9a c\u00fam th\u01b0\u1eddng tr\u00f9ng v\u1edbi m\u00f9a l\u1ea1nh, do \u0111\u00f3 khi t\u1eadp luy\u1ec7n ngo\u00e0i tr\u1eddi, c\u1ea7n \u0111\u1ea3m b\u1ea3o:<\/p>\n
– M\u1eb7c nhi\u1ec1u l\u1edbp \u00e1o m\u1ecfng thay v\u00ec m\u1eb7c \u00edt \u00e1o nh\u01b0ng d\u00e0y: \u0110i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 gi\u1eef \u1ea5m v\u00e0 d\u1ec5 d\u00e0ng c\u1edfi b\u1ecf l\u1edbp \u00e1o, \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9 c\u0169ng nh\u01b0 d\u1ec5 ch\u1ecbu h\u01a1n khi t\u1eadp luy\u1ec7n<\/p>\n
– Kh\u1edfi \u0111\u1ed9ng k\u1ef9 tr\u01b0\u1edbc khi v\u00e0o b\u00e0i t\u1eadp \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng v\u00e0 gi\u00fap ph\u1ed5i quen d\u1ea7n v\u1edbi kh\u00f4ng kh\u00ed l\u1ea1nh.<\/p>\n
– B\u00f9 n\u01b0\u1edbc \u0111\u1ea7y \u0111\u1ee7 l\u00e0 y\u1ebfu t\u1ed1 r\u1ea5t quan tr\u1ecdng, ngay c\u1ea3 trong th\u1eddi ti\u1ebft l\u1ea1nh \u00edt ra m\u1ed3 h\u00f4i th\u00ec c\u01a1 th\u1ec3 v\u1eabn m\u1ea5t n\u01b0\u1edbc qua h\u01a1i th\u1edf v\u00e0 kh\u00f4ng kh\u00ed hanh kh\u00f4.<\/p>\n
\n
\n $\"Luy\u1ec7n$ \n <\/div>
\n
T\u1eadp luy\u1ec7n gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng tim ph\u1ed5i, t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch.<\/p>\n<\/figcaption><\/figure>\n
Nh\u1eefng nguy c\u01a1 khi t\u1eadp luy\u1ec7n kh\u00f4ng \u0111\u00fang c\u00e1ch:<\/b><\/i><\/p>\n
– T\u1eadp luy\u1ec7n qu\u00e1 m\u1ee9c: M\u1eb7c d\u00f9 t\u1eadp th\u1ec3 d\u1ee5c l\u00e0 t\u1ed1t, vi\u1ec7c t\u1eadp luy\u1ec7n qu\u00e1 m\u1ee9c ho\u1eb7c kh\u00f4ng \u0111\u00fang l\u00fac c\u00f3 th\u1ec3 g\u00e2y ph\u1ea3n t\u00e1c d\u1ee5ng \u0111\u1ed1i v\u1edbi h\u1ec7 mi\u1ec5n d\u1ecbch.<\/p>\n
– H\u1ed9i ch\u1ee9ng c\u1eeda s\u1ed5 m\u1edf: T\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 qu\u00e1 cao v\u00e0 k\u00e9o d\u00e0i (th\u01b0\u1eddng l\u00e0 tr\u00ean 90 ph\u00fat li\u00ean t\u1ee5c) c\u00f3 th\u1ec3 g\u00e2y c\u0103ng th\u1eb3ng nghi\u00eam tr\u1ecdng l\u00ean c\u01a1 th\u1ec3. Ngay sau bu\u1ed5i t\u1eadp, s\u1ed1 l\u01b0\u1ee3ng t\u1ebf b\u00e0o mi\u1ec5n d\u1ecbch c\u00f3 th\u1ec3 gi\u1ea3m t\u1ea1m th\u1eddi v\u00e0 n\u1ed3ng \u0111\u1ed9 cortisol t\u0103ng cao. Hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y t\u1ea1o ra m\u1ed9t “c\u1eeda s\u1ed5 m\u1edf” k\u00e9o d\u00e0i v\u00e0i gi\u1edd, trong \u0111\u00f3 c\u01a1 th\u1ec3 d\u1ec5 b\u1ecb t\u1ed5n th\u01b0\u01a1ng h\u01a1n v\u1edbi c\u00e1c t\u00e1c nh\u00e2n g\u00e2y b\u1ec7nh nh\u01b0 virus c\u00fam. Do \u0111\u00f3, vi\u1ec7c t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c c\u1ea7n \u0111\u01b0\u1ee3c c\u00e2n nh\u1eafc v\u00e0 qu\u1ea3n l\u00fd ch\u1eb7t ch\u1ebd.<\/p>\n
– Nguy c\u01a1 khi \u0111ang \u1ed1m: N\u1ebfu \u0111\u00e3 xu\u1ea5t hi\u1ec7n c\u00e1c tri\u1ec7u ch\u1ee9ng c\u00fam nh\u01b0 s\u1ed1t, \u0111au nh\u1ee9c c\u01a1 th\u1ec3, ho\u1eb7c ho n\u1eb7ng, \u0111i\u1ec1u c\u1ea7n thi\u1ebft l\u00e0 ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n. T\u1eadp luy\u1ec7n khi s\u1ed1t, m\u1ec7t… c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 v\u00e0 g\u00e2y h\u1ea1i cho tim.<\/p>\n
\n
\n
\u0110\u1ec3 ph\u00f2ng tr\u00e1nh c\u00fam hi\u1ec7u qu\u1ea3, m\u1ed7i ng\u01b0\u1eddi c\u1ea7n c\u00f3 m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c b\u1ea3o v\u1ec7 to\u00e0n di\u1ec7n, trong \u0111\u00f3 luy\u1ec7n t\u1eadp th\u1ec3 ch\u1ea5t v\u1eeba ph\u1ea3i v\u00e0 \u0111\u1ec1u \u0111\u1eb7n \u0111\u00f3ng vai tr\u00f2 thi\u1ebft y\u1ebfu. B\u1eb1ng c\u00e1ch t\u0103ng c\u01b0\u1eddng tu\u1ea7n ho\u00e0n mi\u1ec5n d\u1ecbch, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng h\u00f4 h\u1ea5p, t\u1eadp luy\u1ec7n gi\u00fap c\u01a1 th\u1ec3 x\u00e2y d\u1ef1ng l\u00e1 ch\u1eafn t\u1ef1 nhi\u00ean m\u1ea1nh m\u1ebd ch\u1ed1ng l\u1ea1i virus. H\u00e3y bi\u1ebfn vi\u1ec7c t\u1eadp luy\u1ec7n th\u00e0nh m\u1ed9t th\u00f3i quen kh\u00f4ng th\u1ec3 thi\u1ebfu, kh\u00f4ng ch\u1ec9 v\u00ec v\u00f3c d\u00e1ng m\u00e0 c\u00f2n v\u00ec m\u1ed9t h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch kh\u1ecfe m\u1ea1nh.<\/p>\n<\/p><\/div>\n<\/div>\n
M\u1eddi \u0111\u1ed9c gi\u1ea3 xem th\u00eam video:<\/b><\/p>\n
\n
\n
C\u00fam A – Nh\u1eefng \u0111\u1ed1i t\u01b0\u1ee3ng n\u00e0o c\u00f3 nguy c\u01a1 tr\u1edf n\u1eb7ng khi nhi\u1ec5m b\u1ec7nh? | SK\u0110S<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
1. C\u01a1 ch\u1ebf t\u1eadp luy\u1ec7n c\u1ee7ng c\u1ed1 h\u1ec7 mi\u1ec5n d\u1ecbch ph\u00f2ng ng\u1eeba c\u00fam N\u1ed9i dung 1. C\u01a1 ch\u1ebf t\u1eadp luy\u1ec7n c\u1ee7ng c\u1ed1 h\u1ec7 mi\u1ec5n d\u1ecbch ph\u00f2ng ng\u1eeba c\u00fam 2. Ph\u01b0\u01a1ng ph\u00e1p luy\u1ec7n t\u1eadp t\u1ed1i \u01b0u \u0111\u1ec3 ph\u00f2ng c\u00fam 3. L\u01b0u \u00fd khi t\u1eadp luy\u1ec7n trong m\u00f9a l\u1ea1nh Vi\u1ec7c hi\u1ec3u r\u00f5 c\u01a1 ch\u1ebf t\u1eadp luy\u1ec7n t\u00e1c […]<\/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-1312","post","type-post","status-publish","format-standard","hentry","category-meo-hay"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1312","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=1312"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1312\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1312"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1312"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1312"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}