\n $\"Th\u1eddi$ <\/a>Th\u1eddi gian t\u1ed1t nh\u1ea5t c\u1ea7n ch\u1ea1y tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 \u0111\u1ec3 gi\u1ea3m c\u00e2n<\/a><\/p>\n

SK\u0110S – Nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn ch\u1ea1y v\u1edbi m\u00e1y ch\u1ea1y b\u1ed9 \u0111\u1ec3 gi\u1ea3m c\u00e2n, gi\u1ea3m m\u1ee1 c\u01a1 th\u1ec3. Tuy nhi\u00ean, ch\u1ea1y tr\u00ean m\u00e1y bao l\u00e2u, v\u1edbi h\u00ecnh th\u1ee9c n\u00e0o m\u1edbi th\u1ef1c s\u1ef1 mang l\u1ea1i hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n v\u1eabn l\u00e0 c\u00e2u h\u1ecfi khi\u1ebfn kh\u00f4ng \u00edt ng\u01b0\u1eddi b\u0103n kho\u0103n.<\/p>\n<\/div>\n

1. Ch\u1ea1y b\u1ed9 ngo\u00e0i tr\u1eddi: Ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng cao nh\u01b0ng kh\u00f3 ki\u1ec3m so\u00e1t<\/strong><\/h2>\n1.1. \u01afu \u0111i\u1ec3m<\/strong><\/h3>\n– Ch\u1ea1y b\u1ed9<\/a> ngo\u00e0i tr\u1eddi bu\u1ed9c c\u01a1 th\u1ec3 ph\u1ea3i th\u00edch nghi li\u00ean t\u1ee5c v\u1edbi c\u00e1c y\u1ebfu t\u1ed1 m\u00f4i tr\u01b0\u1eddng nh\u01b0 \u0111\u1ecba h\u00ecnh, gi\u00f3, nhi\u1ec7t \u0111\u1ed9 v\u00e0 \u0111\u1ed9 d\u1ed1c. S\u1ef1 thay \u0111\u1ed5i n\u00e0y khi\u1ebfn h\u1ec7 c\u01a1 v\u1eadn \u0111\u1ed9ng ho\u1ea1t \u0111\u1ed9ng \u0111a d\u1ea1ng h\u01a1n so v\u1edbi ch\u1ea1y tr\u00ean b\u1ec1 m\u1eb7t ph\u1eb3ng c\u1ed1 \u0111\u1ecbnh, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c nh\u00f3m c\u01a1 \u0111\u00f9i, m\u00f4ng, c\u1eb3ng ch\u00e2n v\u00e0 c\u01a1 trung t\u00e2m. Nh\u1edd \u0111\u00f3, m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng khi ch\u1ea1y ngo\u00e0i tr\u1eddi th\u01b0\u1eddng cao h\u01a1n, g\u00f3p ph\u1ea7n th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh oxy h\u00f3a m\u1ee1 v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n.<\/p>\n
– Ch\u1ea1y b\u1ed9 ngo\u00e0i tr\u1eddi<\/a> c\u00f3 th\u1ec3 \u0111\u1ed1t nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n ch\u1ea1y tr\u00ean m\u00e1y kho\u1ea3ng 5 – 10%, nh\u1ea5t l\u00e0 khi ng\u01b0\u1eddi ch\u1ea1y ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi gi\u00f3 ng\u01b0\u1ee3c ho\u1eb7c \u0111\u1ecba h\u00ecnh kh\u00f4ng b\u1eb1ng ph\u1eb3ng.<\/p>\n
– Kh\u00f4ng gian m\u1edf, \u00e1nh s\u00e1ng t\u1ef1 nhi\u00ean v\u00e0 s\u1ef1 thay \u0111\u1ed5i c\u1ea3nh quan c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng, gi\u1ea3m c\u0103ng th\u1eb3ng t\u00e2m l\u00fd, y\u1ebfu t\u1ed1 c\u00f3 vai tr\u00f2 gi\u00e1n ti\u1ebfp nh\u01b0ng quan tr\u1ecdng trong vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng<\/a> v\u00e0 duy tr\u00ec th\u00f3i quen v\u1eadn \u0111\u1ed9ng l\u00e2u d\u00e0i.<\/p>\n
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\n $\"Ch\u1ea1y$ \n <\/div>
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Ch\u1ea1y b\u1ed9 ngo\u00e0i tr\u1eddi c\u00f3 th\u1ec3 \u0111\u1ed1t nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n ch\u1ea1y tr\u00ean m\u00e1y kho\u1ea3ng 5\u201310%.<\/p>\n<\/figcaption><\/figure>\n
1.2. H\u1ea1n ch\u1ebf<\/strong><\/h3>\n–<\/em> C\u1ea7n \u0111\u01b0\u1ee3c c\u00e2n nh\u1eafc v\u1edbi ng\u01b0\u1eddi th\u1eeba c\u00e2n<\/a>, b\u00e9o ph\u00ec ho\u1eb7c ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n. M\u1eb7t \u0111\u01b0\u1eddng c\u1ee9ng, \u0111\u1ed9 d\u1ed1c kh\u00f4ng \u0111\u1ec1u v\u00e0 kh\u00f3 ki\u1ec3m so\u00e1t ch\u00ednh x\u00e1c c\u01b0\u1eddng \u0111\u1ed9 khi\u1ebfn l\u1ef1c t\u00e1c \u0111\u1ed9ng l\u00ean kh\u1edbp g\u1ed1i, c\u1ed5 ch\u00e2n v\u00e0 c\u1ed9t s\u1ed1ng t\u0103ng l\u00ean, l\u00e0m gia t\u0103ng nguy c\u01a1 \u0111au kh\u1edbp, vi\u00eam g\u00e2n ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng ph\u1ea7n m\u1ec1m.<\/p>\n
– C\u00e1c y\u1ebfu t\u1ed1 kh\u00e1ch quan nh\u01b0 th\u1eddi ti\u1ebft x\u1ea5u, \u00f4 nhi\u1ec5m kh\u00f4ng kh\u00ed v\u00e0 nguy c\u01a1 m\u1ea5t an to\u00e0n giao th\u00f4ng c\u00f3 th\u1ec3 c\u1ea3n tr\u1edf vi\u1ec7c t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n, t\u1eeb \u0111\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n v\u1ec1 l\u00e2u d\u00e0i.<\/p>\n
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\n Ch\u1ea1y b\u1ed9 ngo\u00e0i tr\u1eddi v\u00e0 ch\u1ea1y b\u1ed9 tr\u00ean m\u00e1y \u0111\u1ec1u c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 n\u1ebfu \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u00fang c\u00e1ch. Vi\u1ec7c l\u1ef1a ch\u1ecdn h\u00ecnh th\u1ee9c ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng, \u0111i\u1ec1u ki\u1ec7n s\u1ed1ng v\u00e0 kh\u1ea3 n\u0103ng duy tr\u00ec l\u00e2u d\u00e0i m\u1edbi l\u00e0 y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh th\u00e0nh c\u00f4ng trong ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng v\u00e0 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe.<\/p><\/div>\n
\n <\/span><\/span>\n <\/div>\n<\/div>\n
2. Ch\u1ea1y b\u1ed9 tr\u00ean m\u00e1y: An to\u00e0n, d\u1ec5 ki\u1ec3m so\u00e1t, ph\u00f9 h\u1ee3p giai \u0111o\u1ea1n \u0111\u1ea7u<\/strong><\/h2>\n2.1. \u01afu \u0111i\u1ec3m<\/strong><\/h3>\n– Ch\u1ea1y b\u1ed9 tr\u00ean m\u00e1y<\/a> cho ph\u00e9p ki\u1ec3m so\u00e1t ch\u00ednh x\u00e1c t\u1ed1c \u0111\u1ed9, \u0111\u1ed9 d\u1ed1c v\u00e0 th\u1eddi gian t\u1eadp luy\u1ec7n.<\/p>\n
– Ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi m\u1edbi t\u1eadp, ng\u01b0\u1eddi th\u1eeba c\u00e2n, b\u00e9o ph\u00ec ho\u1eb7c c\u00f3 b\u1ec7nh l\u00fd n\u1ec1n v\u1ec1 tim m\u1ea1ch, x\u01b0\u01a1ng kh\u1edbp. B\u1ec1 m\u1eb7t b\u0103ng t\u1ea3i c\u00f3 \u0111\u1ed9 \u0111\u00e0n h\u1ed3i gi\u00fap gi\u1ea3m l\u1ef1c t\u00e1c \u0111\u1ed9ng l\u00ean kh\u1edbp g\u1ed1i v\u00e0 c\u1ed5 ch\u00e2n, t\u1eeb \u0111\u00f3 h\u1ea1n ch\u1ebf nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n
– Ch\u1ea1y tr\u00ean m\u00e1y gi\u00fap t\u0103ng nh\u1ecbp tim, c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh oxy h\u00f3a m\u1ee1 n\u1ebfu \u0111\u01b0\u1ee3c t\u1eadp luy\u1ec7n \u0111\u00fang c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 \u0111\u1ee7 th\u1eddi gian. \u0110\u1eb7c bi\u1ec7t, ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng \u00e1p d\u1ee5ng c\u00e1c b\u00e0i ch\u1ea1y ng\u1eaft qu\u00e3ng (HIIT<\/a>), ch\u1ea1y theo v\u00f9ng nh\u1ecbp tim, nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh hi\u1ec7u qu\u1ea3 trong ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng.<\/p>\n
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\n $\"Ch\u1ea1y$ \n <\/div>
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Ch\u1ea1y b\u1ed9 tr\u00ean m\u00e1y cho ph\u00e9p ki\u1ec3m so\u00e1t ch\u00ednh x\u00e1c t\u1ed1c \u0111\u1ed9, \u0111\u1ed9 d\u1ed1c v\u00e0 th\u1eddi gian t\u1eadp luy\u1ec7n.<\/p>\n<\/figcaption><\/figure>\n
2.2. H\u1ea1n ch\u1ebf <\/strong><\/h3>\n
– M\u1ee9c \u0111\u1ed9 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng khi ch\u1ea1y tr\u00ean m\u00e1y c\u00f3 th\u1ec3 th\u1ea5p h\u01a1n n\u1ebfu kh\u00f4ng \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed9 d\u1ed1c ho\u1eb7c thay \u0111\u1ed5i b\u00e0i t\u1eadp.<\/p>\n
– M\u00f4i tr\u01b0\u1eddng trong nh\u00e0 \u0111\u00f4i khi g\u00e2y nh\u00e0m ch\u00e1n, khi\u1ebfn ng\u01b0\u1eddi t\u1eadp kh\u00f3 duy tr\u00ec l\u00e2u d\u00e0i n\u1ebfu thi\u1ebfu \u0111\u1ed9ng l\u1ef1c.<\/p>\n
3. N\u00ean ch\u1ecdn h\u00ecnh th\u1ee9c n\u00e0o \u0111\u1ec3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 v\u00e0 b\u1ec1n v\u1eefng?<\/strong><\/h2>\n
Th\u1ef1c t\u1ebf, hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n ph\u1ee5 thu\u1ed9c nhi\u1ec1u h\u01a1n v\u00e0o kh\u1ea3 n\u0103ng duy tr\u00ec t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n, t\u1ed5ng th\u1eddi gian v\u1eadn \u0111\u1ed9ng trong tu\u1ea7n v\u00e0 s\u1ef1 k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd.<\/p>\n
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$\"Ch\u1ea1y$ <\/a>
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Ch\u1ea1y b\u1ed9 bao nhi\u00eau km m\u1ed7i tu\u1ea7n l\u00e0 \u0111\u1ee7 \u0111\u1ec3 gi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng?<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
– V\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, ng\u01b0\u1eddi th\u1eeba c\u00e2n ho\u1eb7c b\u00e9o ph\u00ec, ch\u1ea1y b\u1ed9 tr\u00ean m\u00e1y l\u00e0 l\u1ef1a ch\u1ecdn an to\u00e0n v\u00e0 ph\u00f9 h\u1ee3p trong giai \u0111o\u1ea1n \u0111\u1ea7u. Khi th\u1ec3 l\u1ef1c \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n, c\u00e2n n\u1eb7ng gi\u1ea3m v\u00e0 h\u1ec7 c\u01a1 x\u01b0\u01a1ng kh\u1edbp th\u00edch nghi t\u1ed1t h\u01a1n, c\u00f3 th\u1ec3 chuy\u1ec3n d\u1ea7n sang ch\u1ea1y ngo\u00e0i tr\u1eddi \u0111\u1ec3 t\u0103ng th\u1eed th\u00e1ch v\u00e0 \u0111a d\u1ea1ng v\u1eadn \u0111\u1ed9ng.<\/p>\n
– \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c, vi\u1ec7c k\u1ebft h\u1ee3p c\u1ea3 hai h\u00ecnh th\u1ee9c mang l\u1ea1i l\u1ee3i \u00edch t\u1ed1i \u01b0u: Ch\u1ea1y tr\u00ean m\u00e1y v\u00e0o nh\u1eefng ng\u00e0y c\u1ea7n ki\u1ec3m so\u00e1t c\u01b0\u1eddng \u0111\u1ed9, t\u1eadp HIIT ho\u1eb7c khi th\u1eddi ti\u1ebft kh\u00f4ng thu\u1eadn l\u1ee3i; Ch\u1ea1y ngo\u00e0i tr\u1eddi v\u00e0o nh\u1eefng ng\u00e0y r\u1ea3nh r\u1ed7i \u0111\u1ec3 t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng v\u00e0 c\u1ea3i thi\u1ec7n tinh th\u1ea7n.<\/p>\n
– \u0110\u1ec3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3, ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh n\u00ean duy tr\u00ec \u00edt nh\u1ea5t 150 – 300 ph\u00fat v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba m\u1ed7i tu\u1ea7n, k\u1ebft h\u1ee3p ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 ki\u1ec3m so\u00e1t n\u0103ng l\u01b0\u1ee3ng n\u1ea1p v\u00e0o. Ch\u1ea1y b\u1ed9, d\u00f9 ngo\u00e0i tr\u1eddi hay tr\u00ean m\u00e1y, ch\u1ec9 th\u1ef1c s\u1ef1 ph\u00e1t huy t\u00e1c d\u1ee5ng khi tr\u1edf th\u00e0nh m\u1ed9t ph\u1ea7n c\u1ee7a l\u1ed1i s\u1ed1ng v\u1eadn \u0111\u1ed9ng b\u1ec1n v\u1eefng.<\/p>\n
Vi\u1ec7c l\u1ef1a ch\u1ecdn h\u00ecnh th\u1ee9c ch\u1ea1y b\u1ed9 ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng v\u00e0 \u0111i\u1ec1u ki\u1ec7n s\u1ed1ng kh\u00f4ng ch\u1ec9 gi\u00fap gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 m\u00e0 c\u00f2n b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i.<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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4 b\u00ed quy\u1ebft ch\u1ea1y b\u1ed9 d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/p>\n<\/p><\/div>\n<\/div>\n