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

1. V\u00ec sao \u0111i b\u1ed9 \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp cardio t\u1ed1t nh\u1ea5t?<\/a><\/li>\n
2. L\u1ee3i \u00edch s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n c\u1ee7a vi\u1ec7c \u0111i b\u1ed9<\/a><\/li>\n
3. \u0110i b\u1ed9 hay ch\u1ea1y b\u1ed9: H\u00ecnh th\u1ee9c n\u00e0o t\u1ed1t h\u01a1n?<\/a><\/li>\n
4. \u0110i b\u1ed9 nhanh \u0111\u1ebfn m\u1ee9c n\u00e0o m\u1edbi c\u00f3 l\u1ee3i cho tim m\u1ea1ch?<\/a><\/li>\n
5. N\u00ean \u0111i b\u1ed9 bao l\u00e2u v\u00e0 bao nhi\u00eau l\u1ea7n m\u1ed7i tu\u1ea7n?<\/a><\/li>\n<\/ul>\n<\/div>\n
\u0110i b\u1ed9 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n \u0111\u00e3 \u0111\u01b0\u1ee3c ghi nh\u1eadn trong c\u00e1c nghi\u00ean c\u1ee9u khoa h\u1ecdc. Khi duy tr\u00ec th\u00f3i quen \u0111i b\u1ed9 \u0111\u1ec1u \u0111\u1eb7n, c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c nh\u1eefng l\u1ee3i \u00edch tim m\u1ea1ch quan tr\u1ecdng nh\u01b0:<\/p>\n
- Gi\u1ea3m huy\u1ebft \u00e1p<\/a>.<\/li>\n
- C\u1ea3i thi\u1ec7n ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft.<\/li>\n
- Gi\u1ea3m c\u0103ng th\u1eb3ng<\/a> v\u00e0 stress.<\/li>\n
- \u00cdt g\u00e2y \u00e1p l\u1ef1c l\u00ean kh\u1edbp so v\u1edbi c\u00e1c h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng c\u00f3 t\u00e1c \u0111\u1ed9ng m\u1ea1nh\u2026<\/li>\n<\/ul>\n
  Nh\u1edd \u0111\u1eb7c t\u00ednh nh\u1eb9 nh\u00e0ng nh\u01b0ng hi\u1ec7u qu\u1ea3, \u0111i b\u1ed9 \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n, ng\u01b0\u1eddi cao tu\u1ed5i ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 kh\u1edbp.<\/p>\n
  2. L\u1ee3i \u00edch s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n c\u1ee7a vi\u1ec7c \u0111i b\u1ed9<\/strong><\/h2>\n
  \n
  \n $\"C\u00e1ch$ \n <\/div>
  \n
  \u0110i b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng h\u00ecnh th\u1ee9c t\u1eadp th\u1ec3 d\u1ee5c tim m\u1ea1ch \u0111\u01a1n gi\u1ea3n, d\u1ec5 ti\u1ebfp c\u1eadn v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t.<\/p>\n<\/figcaption><\/figure>\n
  T\u01b0\u01a1ng t\u1ef1 c\u00e1c b\u00e0i t\u1eadp tim m\u1ea1ch kh\u00e1c, \u0111i b\u1ed9 nhanh gi\u00fap m\u00e1u gi\u00e0u oxy l\u01b0u th\u00f4ng kh\u1eafp c\u01a1 th\u1ec3, t\u1eeb \u0111\u00f3 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe quan tr\u1ecdng, bao g\u1ed3m:<\/p>\n
  C\u1ea3i thi\u1ec7n m\u1ee9c cholesterol.<\/p>\n
  \n
  T\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n.<\/li>\n
  H\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft.<\/li>\n
  H\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n v\u00e0 gi\u1ea3m m\u1ee1 c\u01a1 th\u1ec3.<\/li>\n
  Gi\u1ea3m c\u00e1c y\u1ebfu t\u1ed1 nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch.<\/li>\n
  Gi\u1ea3m c\u0103ng th\u1eb3ng m\u1ea1n t\u00ednh\u2026<\/li>\n<\/ul>\n
  C\u00e1c l\u1ee3i \u00edch n\u00e0y kh\u00f4ng ch\u1ec9 t\u00e1c \u0111\u1ed9ng ri\u00eang l\u1ebb m\u00e0 c\u00f2n li\u00ean quan ch\u1eb7t ch\u1ebd v\u1edbi nhau, g\u00f3p ph\u1ea7n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 n\u1ebfu \u0111\u01b0\u1ee3c duy tr\u00ec l\u00e2u d\u00e0i.<\/p>\n
  \u0110\u00e1ng ch\u00fa \u00fd, \u0111i b\u1ed9 qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i h\u01a1n ho\u1eb7c v\u1edbi t\u1ed1c \u0111\u1ed9 nhanh h\u01a1n c\u00f3 th\u1ec3 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe h\u01a1n. M\u1ed9t nghi\u00ean c\u1ee9u theo d\u00f5i 4.840 ng\u01b0\u1eddi trong kho\u1ea3ng 10 n\u0103m cho th\u1ea5y, s\u1ed1 b\u01b0\u1edbc \u0111i h\u00e0ng ng\u00e0y c\u00e0ng nhi\u1ec1u th\u00ec nguy c\u01a1 t\u1eed vong do m\u1ecdi nguy\u00ean nh\u00e2n c\u00e0ng th\u1ea5p. \u0110i\u1ec1u n\u00e0y cho th\u1ea5y \u0111i b\u1ed9 kh\u00f4ng ch\u1ec9 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng s\u1ed1ng m\u00e0 c\u00f2n c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n k\u00e9o d\u00e0i tu\u1ed5i th\u1ecd.<\/p>\n
  3. \u0110i b\u1ed9 hay ch\u1ea1y b\u1ed9: H\u00ecnh th\u1ee9c n\u00e0o t\u1ed1t h\u01a1n?<\/strong><\/h2>\n
  Kh\u00f3 c\u00f3 th\u1ec3 kh\u1eb3ng \u0111\u1ecbnh \u0111i b\u1ed9 hay ch\u1ea1y b\u1ed9 “t\u1ed1t h\u01a1n” m\u1ed9t c\u00e1ch tuy\u1ec7t \u0111\u1ed1i, b\u1edfi l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p ph\u1ee5 thu\u1ed9c ph\u1ea7n l\u1edbn v\u00e0o m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n v\u00e0 th\u1ec3 tr\u1ea1ng c\u00e1 nh\u00e2n.<\/p>\n
  V\u1ec1 \u0111\u1ed1t ch\u00e1y calo:<\/em><\/strong> Ch\u1ea1y b\u1ed9 c\u00f3 kh\u1ea3 n\u0103ng \u0111\u1ed1t ch\u00e1y l\u01b0\u1ee3ng calo g\u1ea5p \u0111\u00f4i so v\u1edbi \u0111i b\u1ed9 trong c\u00f9ng m\u1ed9t kho\u1ea3ng th\u1eddi gian. Tuy nhi\u00ean, do \u0111i b\u1ed9 \u00edt \u0111\u00f2i h\u1ecfi th\u1ec3 l\u1ef1c h\u01a1n, nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 th\u1ec3 duy tr\u00ec th\u1eddi gian \u0111i b\u1ed9 l\u00e2u h\u01a1n so v\u1edbi ch\u1ea1y.<\/p>\n
  V\u1ec1 t\u00e1c \u0111\u1ed9ng l\u00ean kh\u1edbp: <\/em><\/strong>\u0110i b\u1ed9 \u0111\u01b0\u1ee3c xem l\u00e0 l\u1ef1a ch\u1ecdn an to\u00e0n h\u01a1n v\u1ec1 l\u00e2u d\u00e0i v\u00ec nh\u1eb9 nh\u00e0ng v\u1edbi kh\u1edbp v\u00e0 \u00edt nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. Trong khi \u0111\u00f3, ch\u1ea1y b\u1ed9 l\u00e0 ho\u1ea1t \u0111\u1ed9ng c\u00f3 t\u00e1c \u0111\u1ed9ng m\u1ea1nh, c\u00f3 th\u1ec3 g\u00e2y t\u1ed5n th\u01b0\u01a1ng b\u00e0n ch\u00e2n, m\u1eaft c\u00e1 ch\u00e2n, \u0111\u1ea7u g\u1ed1i v\u00e0 h\u00f4ng, \u0111\u1eb7c bi\u1ec7t khi th\u1ef1c hi\u1ec7n tr\u00ean b\u1ec1 m\u1eb7t c\u1ee9ng nh\u01b0 v\u1ec9a h\u00e8.<\/p>\n
  V\u1ec1 nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng: <\/em><\/strong>M\u1ed9t nghi\u00ean c\u1ee9u t\u1ed5ng h\u1ee3p cho th\u1ea5y 27% ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9 b\u1ecb ch\u1ea5n th\u01b0\u01a1ng trong v\u00f2ng m\u1ed9t n\u0103m; t\u1ef7 l\u1ec7 n\u00e0y t\u0103ng l\u00ean 32% \u1edf ng\u01b0\u1eddi ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i v\u00e0 l\u00ean t\u1edbi 52% \u1edf ng\u01b0\u1eddi ch\u1ea1y marathon. Nh\u1eefng con s\u1ed1 n\u00e0y cho th\u1ea5y \u0111i b\u1ed9 l\u00e0 l\u1ef1a ch\u1ecdn an to\u00e0n h\u01a1n v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi, \u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u01b0\u1eddi kh\u00f4ng t\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean.<\/p>\n
  4. \u0110i b\u1ed9 nhanh \u0111\u1ebfn m\u1ee9c n\u00e0o m\u1edbi c\u00f3 l\u1ee3i cho tim m\u1ea1ch?<\/strong><\/h2>\n
  \n
  \n
  \n
  $\"Gi\u1ea3m$ <\/a>
  \n
  Gi\u1ea3m nguy c\u01a1 t\u1eed vong s\u1edbm khi \u0111i b\u1ed9 t\u1eeb 20-30 ph\u00fat m\u1ed7i ng\u00e0y<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
  \n <\/i>\n <\/div>\n
  <\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
  \u0110\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c l\u1ee3i \u00edch tim m\u1ea1ch, b\u1ea1n c\u1ea7n \u0111i b\u1ed9 \u0111\u1ee7 nhanh \u0111\u1ec3 l\u00e0m t\u0103ng nh\u1ecbp tim v\u00e0 nh\u1ecbp th\u1edf. T\u1ed1c \u0111\u1ed9 \u0111i b\u1ed9 nhanh th\u01b0\u1eddng \u0111\u01b0\u1ee3c x\u00e1c \u0111\u1ecbnh l\u00e0 kho\u1ea3ng 5km\/gi\u1edd ho\u1eb7c nhanh h\u01a1n.<\/p>\n
  M\u1ed9t c\u00e1ch \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 t\u1ef1 \u0111\u00e1nh gi\u00e1 l\u00e0: B\u1ea1n c\u00f3 th\u1ec3 n\u00f3i chuy\u1ec7n nh\u01b0ng kh\u00f3 h\u00e1t khi \u0111ang \u0111i b\u1ed9. Ngo\u00e0i ra, c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng \u0111\u1ed3ng h\u1ed3 b\u1ea5m gi\u1edd, b\u1ea3n \u0111\u1ed3, thi\u1ebft b\u1ecb theo d\u00f5i th\u1ec3 d\u1ee5c ho\u1eb7c \u1ee9ng d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i \u0111\u1ec3 theo d\u00f5i t\u1ed1c \u0111\u1ed9 v\u00e0 qu\u00e3ng \u0111\u01b0\u1eddng \u0111i b\u1ed9.<\/p>\n
  5. N\u00ean \u0111i b\u1ed9 bao l\u00e2u v\u00e0 bao nhi\u00eau l\u1ea7n m\u1ed7i tu\u1ea7n?<\/strong><\/h2>\n
  Theo H\u01b0\u1edbng d\u1eabn ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t t\u1ea1i Hoa K\u1ef3, ng\u01b0\u1eddi l\u1edbn n\u00ean duy tr\u00ec: 150 ph\u00fat ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i m\u1ed7i tu\u1ea7n (v\u00ed d\u1ee5: 30 ph\u00fat\/ng\u00e0y, 5 ng\u00e0y\/tu\u1ea7n); k\u1ebft h\u1ee3p hai ng\u00e0y ho\u1ea1t \u0111\u1ed9ng t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp m\u1ed7i tu\u1ea7n.<\/p>\n
  \u0110i b\u1ed9 ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 chi\u1ebfm tr\u1ecdn ho\u1eb7c m\u1ed9t ph\u1ea7n trong 150 ph\u00fat v\u1eadn \u0111\u1ed9ng n\u00e0y. M\u1ed9t s\u1ed1 c\u00e1ch ph\u00e2n b\u1ed5 th\u1eddi gian linh ho\u1ea1t g\u1ed3m:<\/p>\n
  \n
  \u0110i b\u1ed9 30 ph\u00fat m\u1ed7i ng\u00e0y, 5 ng\u00e0y\/tu\u1ea7n.<\/li>\n
  \u0110i b\u1ed9 10 ph\u00fat, 3 l\u1ea7n\/ng\u00e0y, 5 ng\u00e0y\/tu\u1ea7n.<\/li>\n
  \u0110i b\u1ed9 15 ph\u00fat m\u1ed7i ng\u00e0y v\u00e0 tham gia m\u1ed9t bu\u1ed5i t\u1eadp 45 ph\u00fat m\u1ed7i tu\u1ea7n.<\/li>\n
  \u0110i b\u1ed9 1 gi\u1edd\/tu\u1ea7n, k\u1ebft h\u1ee3p t\u1eadp luy\u1ec7n kh\u00e1c 30 ph\u00fat trong 3 ng\u00e0y.<\/li>\n
  \u0110i b\u1ed9 1 gi\u1edd, 2 l\u1ea7n\/tu\u1ea7n, k\u00e8m m\u1ed9t bu\u1ed5i t\u1eadp kh\u00e1c 30 ph\u00fat.<\/li>\n
  Ho\u1eb7c \u0111i b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i 3 gi\u1edd m\u1ed7i tu\u1ea7n m\u1ed9t l\u1ea7n.<\/li>\n<\/ul>\n
  V\u1edbi t\u00ednh \u0111\u01a1n gi\u1ea3n, an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3, \u0111i b\u1ed9 \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp tim m\u1ea1ch t\u1ed1t nh\u1ea5t. Kh\u00f4ng c\u1ea7n ph\u00f2ng t\u1eadp hay thi\u1ebft b\u1ecb \u0111\u1eaft ti\u1ec1n, ch\u1ec9 c\u1ea7n duy tr\u00ec th\u00f3i quen \u0111i b\u1ed9 \u0111\u1ec1u \u0111\u1eb7n, m\u1ed7i ng\u01b0\u1eddi \u0111\u1ec1u c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, chuy\u1ec3n h\u00f3a v\u00e0 tinh th\u1ea7n theo c\u00e1ch b\u1ec1n v\u1eefng.<\/p>\n
  \n $\"M\u1ed7i$ <\/a>M\u1ed7i ng\u00e0y n\u00ean \u0111i b\u1ed9 bao nhi\u00eau l\u00e0 \u0111\u1ee7? Nghi\u00ean c\u1ee9u cho th\u1ea5y kh\u00f4ng c\u1ea7n 10.000 b\u01b0\u1edbc v\u1eabn kh\u1ecfe m\u1ea1nh<\/a><\/p>\n
  SK\u0110S – M\u1ee5c ti\u00eau 10.000 b\u01b0\u1edbc m\u1ed7i ng\u00e0y t\u1eeb l\u00e2u \u0111\u01b0\u1ee3c coi l\u00e0 \u2018ti\u00eau chu\u1ea9n v\u00e0ng\u2019 cho s\u1ee9c kh\u1ecfe. Tuy nhi\u00ean, c\u00e1c nghi\u00ean c\u1ee9u quy m\u00f4 l\u1edbn g\u1ea7n \u0111\u00e2y cho th\u1ea5y l\u1ee3i \u00edch th\u1ec3 ch\u1ea5t v\u00e0 tu\u1ed5i th\u1ecd c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u1edbi s\u1ed1 b\u01b0\u1edbc th\u1ea5p h\u01a1n, n\u1ebfu ph\u00f9 h\u1ee3p v\u1edbi \u0111\u1ed9 tu\u1ed5i v\u00e0 m\u1ee5c ti\u00eau v\u1eadn \u0111\u1ed9ng.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
  \u0110i b\u1ed9 l\u00e0 ho\u1ea1t \u0111\u1ed9ng l\u00e0m t\u0103ng nh\u1ecbp tim v\u00e0 nh\u1ecbp th\u1edf, v\u00ec v\u1eady \u0111\u01b0\u1ee3c x\u1ebfp v\u00e0o nh\u00f3m t\u1eadp th\u1ec3 d\u1ee5c tim m\u1ea1ch (cardio ho\u1eb7c aerobic). \u0110\u00e2y l\u00e0 h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng m\u00e0 h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n, kh\u00f4ng \u0111\u00f2i h\u1ecfi k\u1ef9 n\u0103ng ph\u1ee9c t\u1ea1p, thi\u1ebft b\u1ecb chuy\u00ean d\u1ee5ng hay chi […]<\/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-1842","post","type-post","status-publish","format-standard","hentry","category-meo-hay"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1842","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=1842"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1842\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1842"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1842"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1842"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

2. L\u1ee3i \u00edch s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n c\u1ee7a vi\u1ec7c \u0111i b\u1ed9<\/strong><\/h2>\n\n\n \n <\/div>