{"id":1385,"date":"2025-12-19T00:00:00","date_gmt":"2025-12-19T00:00:00","guid":{"rendered":"http:\/\/ttviet.vn\/dl"},"modified":"2025-12-19T00:00:00","modified_gmt":"2025-12-19T00:00:00","slug":"","status":"publish","type":"post","link":"http:\/\/ytevn.com\/?p=1385","title":{"rendered":"5 sai l\u1ea7m d\u1ec5 m\u1eafc ph\u1ea3i khi t\u1eadp cardio gi\u1ea3m c\u00e2n"},"content":{"rendered":"
\n \"C\u00e1ch<\/a>C\u00e1ch gi\u1ea3m c\u00e2n kh\u00f4ng c\u1ea7n t\u1eadp luy\u1ec7n v\u1edbi ph\u01b0\u01a1ng ph\u00e1p NEAT<\/a><\/p>\n

SK\u0110S \u2013 NEAT \u2013 n\u0103ng l\u01b0\u1ee3ng t\u1eeb nh\u1eefng v\u1eadn \u0111\u1ed9ng th\u01b0\u1eddng ng\u00e0y nh\u01b0 \u0111i b\u1ed9, leo c\u1ea7u thang hay d\u1ecdn d\u1eb9p nh\u00e0 c\u1eeda \u2013 c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n \u0111\u1ed1t ch\u00e1y calo, gi\u1ea3m c\u00e2n v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean.<\/p>\n<\/div>\n

Theo BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y (nguy\u00ean BS \u0110\u1ed9i tuy\u1ec3n b\u00f3ng \u0111\u00e1 nam Qu\u1ed1c gia v\u00e0 U23 Vi\u1ec7t Nam), b\u00e0i t\u1eadp cardio<\/a> (t\u1eadp luy\u1ec7n tim m\u1ea1ch) l\u00e0 c\u00f4ng c\u1ee5 hi\u1ec7u qu\u1ea3 trong chi\u1ebfn l\u01b0\u1ee3c gi\u1ea3m c\u00e2n<\/a> nh\u1edd kh\u1ea3 n\u0103ng t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng v\u00e0 c\u1ea3i thi\u1ec7n chuy\u1ec3n h\u00f3a. Khi th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng cardio nh\u01b0 \u0111i b\u1ed9 nhanh, ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe, b\u01a1i l\u1ed9i hay nh\u1ea3y d\u00e2y,… nh\u1ecbp tim t\u0103ng l\u00ean, c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n \u0111\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng.<\/p>\n

N\u1ebfu \u0111\u1ed1t ch\u00e1y calo cao<\/a> h\u01a1n l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o, c\u01a1 th\u1ec3 s\u1ebd t\u1ea1o ra th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng, y\u1ebfu t\u1ed1 then ch\u1ed1t \u0111\u1ec3 gi\u1ea3m c\u00e2n.<\/p>\n

B\u00ean c\u1ea1nh \u0111\u00f3, cardio gi\u00fap t\u0103ng c\u01b0\u1eddng qu\u00e1 tr\u00ecnh \u0111\u1ed1t m\u1ee1, \u0111\u1eb7c bi\u1ec7t khi t\u1eadp \u1edf c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba \u0111\u1ebfn cao trong th\u1eddi gian \u0111\u1ee7 d\u00e0i. Vi\u1ec7c t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n c\u00f2n c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin, h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 h\u1ea1n ch\u1ebf t\u00edch tr\u1eef m\u1ee1 th\u1eeba<\/a>. Kh\u00f4ng ch\u1ec9 t\u00e1c \u0111\u1ed9ng l\u00ean c\u00e2n n\u1eb7ng, cardio c\u00f2n gi\u00fap tim m\u1ea1ch kh\u1ecfe m\u1ea1nh, c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n, gi\u1ea3m stress v\u00e0 t\u1ea1o n\u1ec1n t\u1ea3ng t\u1ed1t cho vi\u1ec7c duy tr\u00ec v\u00f3c d\u00e1ng <\/a>l\u00e2u d\u00e0i.<\/p>\n

Tuy nhi\u00ean, vi\u1ec7c tr\u00e1nh c\u00e1c sai l\u1ea7m ph\u1ed5 bi\u1ebfn <\/b>khi t\u1eadp cardio s\u1ebd gi\u00fap qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n an to\u00e0n<\/a>, b\u1ec1n v\u1eefng v\u00e0 khoa h\u1ecdc h\u01a1n.<\/p>\n

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\n \"5\n <\/div>
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B\u00e0i t\u1eadp cardio (t\u1eadp luy\u1ec7n tim m\u1ea1ch) l\u00e0 c\u00f4ng c\u1ee5 hi\u1ec7u qu\u1ea3 trong chi\u1ebfn l\u01b0\u1ee3c gi\u1ea3m c\u00e2n v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n<\/figcaption><\/figure>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 sai l\u1ea7m ph\u1ed5 bi\u1ebfn c\u1ea7n tr\u00e1nh:<\/i><\/p>\n

1. Kh\u00f3 gi\u1ea3m c\u00e2n n\u1ebfu kh\u00f4ng \u0111\u1eb7t ra m\u1ee5c ti\u00eau v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n m\u1edbi<\/strong><\/h2>\n

Nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 th\u00f3i quen ch\u1ea1y ho\u1eb7c \u0111\u1ea1p xe v\u1edbi c\u00f9ng m\u1ed9t t\u1ed1c \u0111\u1ed9, c\u00f9ng m\u1ed9t th\u1eddi l\u01b0\u1ee3ng trong th\u1eddi gian d\u00e0i. Khi c\u01a1 th\u1ec3 \u0111\u00e3 th\u00edch nghi v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 n\u00e0y, m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng s\u1ebd gi\u1ea3m d\u1ea7n, khi\u1ebfn hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n kh\u00f4ng c\u00f2n r\u00f5 r\u1ec7t.<\/p>\n

V\u1ec1 m\u1eb7t sinh l\u00fd, c\u01a1 th\u1ec3 con ng\u01b0\u1eddi c\u00f3 kh\u1ea3 n\u0103ng th\u00edch nghi r\u1ea5t nhanh v\u1edbi c\u00e1c k\u00edch th\u00edch v\u1eadn \u0111\u1ed9ng l\u1eb7p \u0111i l\u1eb7p l\u1ea1i. Do \u0111\u00f3, vi\u1ec7c thay \u0111\u1ed5i m\u1ee5c ti\u00eau, t\u1ed1c \u0111\u1ed9 ho\u1eb7c h\u00ecnh th\u1ee9c cardio (v\u00ed d\u1ee5 xen k\u1ebd ch\u1ea1y nhanh – ch\u1ea1y ch\u1eadm, hay c\u00f2n g\u1ecdi l\u00e0 HIIT<\/a>) s\u1ebd gi\u00fap k\u00edch th\u00edch trao \u0111\u1ed5i ch\u1ea5t m\u1ea1nh m\u1ebd h\u01a1n, t\u0103ng \u0111\u1ed1t m\u1ee1<\/a> v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n tim m\u1ea1ch.<\/p>\n

2. Tr\u00e1nh t\u1eadp cardio c\u00f3 \u0111\u1ed9 d\u1ed1c ho\u1eb7c kh\u00e1ng l\u1ef1c<\/strong><\/h2>\n

D\u00f9 t\u1eadp tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 hay ch\u1ea1y ngo\u00e0i tr\u1eddi, nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng ch\u1ecdn \u0111\u1ecba h\u00ecnh b\u1eb1ng ph\u1eb3ng v\u00e0 b\u1ecf qua c\u00e1c \u0111o\u1ea1n d\u1ed1c. \u0110\u00e2y l\u00e0 m\u1ed9t sai l\u1ea7m khi\u1ebfn b\u00e0i t\u1eadp tr\u1edf n\u00ean “d\u1ec5 ch\u1ecbu” nh\u01b0ng k\u00e9m hi\u1ec7u qu\u1ea3.<\/p>\n

Cardio c\u00f3 \u0111\u1ed9 d\u1ed1c ho\u1eb7c t\u0103ng kh\u00e1ng l\u1ef1c gi\u00fap huy \u0111\u1ed9ng nhi\u1ec1u nh\u00f3m c\u01a1 h\u01a1n, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 m\u00f4ng, c\u01a1 \u0111\u00f9i sau v\u00e0 c\u01a1 b\u1eafp ch\u00e2n. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 l\u00e0m t\u0103ng m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng m\u00e0 c\u00f2n g\u00f3p ph\u1ea7n c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp v\u00e0 h\u00ecnh th\u1ec3. Ch\u1ec9 c\u1ea7n t\u0103ng \u0111\u1ed9 d\u1ed1c nh\u1eb9 tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 ho\u1eb7c ch\u1ecdn cung \u0111\u01b0\u1eddng c\u00f3 \u0111\u1ed3i d\u1ed1c t\u1ef1 nhi\u00ean, b\u1ea1n \u0111\u00e3 c\u00f3 th\u1ec3 n\u00e2ng cao hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n \u0111\u00e1ng k\u1ec3.<\/p>\n

3. L\u1eb7p l\u1ea1i m\u00e3i m\u1ed9t h\u00ecnh th\u1ee9c cardio <\/strong><\/h2>\n

Vi\u1ec7c ch\u1ea1y b\u1ed9 <\/a>m\u1ed7i ng\u00e0y tr\u00ean c\u00f9ng m\u1ed9t cung \u0111\u01b0\u1eddng ho\u1eb7c s\u1eed d\u1ee5ng duy nh\u1ea5t m\u1ed9t b\u00e0i cardio d\u1ec5 khi\u1ebfn c\u01a1 b\u1eafp “quen b\u00e0i”, d\u1eabn \u0111\u1ebfn hi\u1ec7n t\u01b0\u1ee3ng ch\u1eefng c\u00e2n. Ngo\u00e0i ra, t\u1eadp \u0111\u01a1n \u0111i\u1ec7u c\u00f2n l\u00e0m gi\u1ea3m h\u1ee9ng th\u00fa v\u00e0 t\u0103ng nguy c\u01a1 b\u1ecf cu\u1ed9c.<\/p>\n

\u0110\u1ec3 tr\u00e1nh \u0111i\u1ec1u n\u00e0y, c\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb n\u00ean lu\u00e2n phi\u00ean nhi\u1ec1u h\u00ecnh th\u1ee9c cardio kh\u00e1c nhau nh\u01b0 ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe, b\u01a1i l\u1ed9i, nh\u1ea3y d\u00e2y ho\u1eb7c t\u1eadp m\u00e1y elliptical. S\u1ef1 \u0111a d\u1ea1ng kh\u00f4ng ch\u1ec9 gi\u00fap k\u00edch th\u00edch nhi\u1ec1u nh\u00f3m c\u01a1 m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p v\u1eadn \u0111\u1ed9ng v\u00e0 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng<\/a> do qu\u00e1 t\u1ea3i l\u1eb7p \u0111i l\u1eb7p l\u1ea1i.<\/p>\n

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\n \"5\n <\/div>
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Vi\u1ec7c ch\u1ea1y b\u1ed9 m\u1ed7i ng\u00e0y tr\u00ean c\u00f9ng m\u1ed9t cung \u0111\u01b0\u1eddng ho\u1eb7c s\u1eed d\u1ee5ng duy nh\u1ea5t m\u1ed9t b\u00e0i cardio d\u1ec5 khi\u1ebfn c\u01a1 b\u1eafp “quen b\u00e0i”, d\u1eabn \u0111\u1ebfn hi\u1ec7n t\u01b0\u1ee3ng ch\u1eefng c\u00e2n.<\/p>\n<\/figcaption><\/figure>\n

4. T\u1eadp luy\u1ec7n kh\u00f4ng c\u00f3 k\u1ebf ho\u1ea1ch v\u00e0 m\u1ee5c ti\u00eau c\u1ee5 th\u1ec3<\/strong><\/h2>\n

T\u1eadp cardio “t\u00f9y h\u1ee9ng”, kh\u00f4ng c\u00f3 l\u1ecbch tr\u00ecnh hay m\u1ee5c ti\u00eau r\u00f5 r\u00e0ng c\u00f3 th\u1ec3 mang l\u1ea1i c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i ban \u0111\u1ea7u nh\u01b0ng v\u1ec1 l\u00e2u d\u00e0i l\u1ea1i khi\u1ebfn \u0111\u1ed9ng l\u1ef1c gi\u1ea3m s\u00fat. Khi kh\u00f4ng bi\u1ebft m\u00ecnh \u0111ang t\u1eadp v\u00ec \u0111i\u1ec1u g\u00ec, r\u1ea5t d\u1ec5 b\u1ecf l\u1ee1 bu\u1ed5i t\u1eadp ho\u1eb7c gi\u1ea3m c\u01b0\u1eddng \u0111\u1ed9.<\/p>\n

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