\n $\"Ch\u1ea1y$ <\/a>Ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng hay bu\u1ed5i t\u1ed1i gi\u00fap gi\u1ea3m c\u00e2n nhanh h\u01a1n?<\/a><\/p>\n

SK\u0110S – Ch\u1ea1y b\u1ed9 l\u00e0 l\u1ef1a ch\u1ecdn ph\u1ed5 bi\u1ebfn trong gi\u1ea3m c\u00e2n nh\u1edd kh\u1ea3 n\u0103ng \u0111\u1ed1t n\u0103ng l\u01b0\u1ee3ng v\u00e0 c\u1ea3i thi\u1ec7n chuy\u1ec3n h\u00f3a. Tuy nhi\u00ean, n\u00ean ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng hay bu\u1ed5i t\u1ed1i \u0111\u1ec3 gi\u1ea3m m\u1ee1 hi\u1ec7u qu\u1ea3 h\u01a1n?<\/p>\n<\/div>\n

Theo T\u1ed5 ch\u1ee9c Y t\u1ebf th\u1ebf gi\u1edbi (WHO), th\u1eeba c\u00e2n v\u00e0 b\u00e9o ph\u00ec<\/a> l\u00e0 t\u00ecnh tr\u1ea1ng t\u00edch t\u1ee5 m\u1ee1 b\u1ea5t th\u01b0\u1eddng ho\u1eb7c qu\u00e1 m\u1ee9c, l\u00e0m gia t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch, \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng type 2<\/a>, t\u0103ng huy\u1ebft \u00e1p v\u00e0 c\u00e1c b\u1ec7nh l\u00fd c\u01a1 x\u01b0\u01a1ng kh\u1edbp. Trong \u0111\u00f3, v\u1eadn \u0111\u1ed9ng th\u1ec3 l\u1ef1c l\u00e0 tr\u1ee5 c\u1ed9t quan tr\u1ecdng trong ki\u1ec3m so\u00e1t v\u00e0 \u0111i\u1ec1u tr\u1ecb th\u1eeba c\u00e2n, b\u00e9o ph\u00ec, b\u00ean c\u1ea1nh ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd v\u00e0 thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng.<\/p>\n

Tuy nhi\u00ean, \u1edf ng\u01b0\u1eddi th\u1eeba c\u00e2n, \u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u01b0\u1eddi b\u00e9o ph\u00ec, h\u1ec7 c\u01a1 x\u01b0\u01a1ng kh\u1edbp ph\u1ea3i ch\u1ecbu t\u1ea3i tr\u1ecdng l\u1edbn h\u01a1n b\u00ecnh th\u01b0\u1eddng. Khi ch\u1ea1y b\u1ed9<\/a>, m\u1ed9t h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng c\u00f3 t\u00e1c \u0111\u1ed9ng l\u1eb7p \u0111i l\u1eb7p l\u1ea1i, l\u1ef1c d\u1ed3n l\u00ean kh\u1edbp g\u1ed1i, c\u1ed5 ch\u00e2n v\u00e0 c\u1ed9t s\u1ed1ng c\u00f3 th\u1ec3 t\u0103ng g\u1ea5p 2 – 3 l\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3. N\u1ebfu kh\u00f4ng c\u00f3 n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c v\u00e0 k\u1ef9 thu\u1eadt ph\u00f9 h\u1ee3p, nguy c\u01a1 \u0111au kh\u1edbp, vi\u00eam g\u00e2n, t\u1ed5n th\u01b0\u01a1ng s\u1ee5n v\u00e0 ch\u1ea5n th\u01b0\u01a1ng ph\u1ea7n m\u1ec1m s\u1ebd gia t\u0103ng \u0111\u00e1ng k\u1ec3.<\/p>\n

1. Ch\u1ea1y b\u1ed9 t\u00e1c \u0111\u1ed9ng th\u1ebf n\u00e0o \u0111\u1ebfn c\u01a1 th\u1ec3 ng\u01b0\u1eddi th\u1eeba c\u00e2n, b\u00e9o ph\u00ec?<\/h2>\n
Ch\u1ea1y b\u1ed9 l\u00e0 ho\u1ea1t \u0111\u1ed9ng aerobic gi\u00fap t\u0103ng nh\u1ecbp tim, c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng tim ph\u1ed5i, t\u0103ng \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh oxy h\u00f3a ch\u1ea5t b\u00e9o. Trong m\u1ed9t bu\u1ed5i ch\u1ea1y, c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng \u0111\u1ed3ng th\u1eddi carbohydrate v\u00e0 lipid l\u00e0m ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng, t\u1eeb \u0111\u00f3 g\u00f3p ph\u1ea7n t\u1ea1o th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng, y\u1ebfu t\u1ed1 c\u1ed1t l\u00f5i c\u1ee7a gi\u1ea3m c\u00e2n<\/a>.<\/p>\n
Tuy nhi\u00ean, theo BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y (nguy\u00ean b\u00e1c s\u0129 \u0110\u1ed9i tuy\u1ec3n b\u00f3ng \u0111\u00e1 nam Qu\u1ed1c gia v\u00e0 U23 Vi\u1ec7t Nam), ch\u1ea1y b\u1ed9 l\u00e0 h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng ch\u1ecbu t\u1ea3i tr\u1ecdng cao. M\u1ed7i b\u01b0\u1edbc ch\u1ea1y t\u1ea1o ra l\u1ef1c t\u00e1c \u0111\u1ed9ng l\u00ean kh\u1edbp g\u1ed1i, c\u1ed5 ch\u00e2n v\u00e0 c\u1ed9t s\u1ed1ng c\u00f3 th\u1ec3 g\u1ea5p 2 – 3 l\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3. V\u1edbi ng\u01b0\u1eddi b\u00e9o ph\u00ec, khi kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 th\u1ec3 t\u0103ng l\u00ean, l\u1ef1c d\u1ed3n l\u00ean h\u1ec7 c\u01a1 x\u01b0\u01a1ng kh\u1edbp c\u0169ng t\u0103ng theo c\u1ea5p s\u1ed1 nh\u00e2n, kh\u00f4ng ph\u1ea3i tuy\u1ebfn t\u00ednh \u0111\u01a1n thu\u1ea7n.<\/p>\n
\u0110i\u1ec1u n\u00e0y l\u00fd gi\u1ea3i v\u00ec sao ng\u01b0\u1eddi th\u1eeba c\u00e2n, b\u00e9o ph\u00ec th\u01b0\u1eddng g\u1eb7p t\u00ecnh tr\u1ea1ng \u0111au kh\u1edbp g\u1ed1i, vi\u00eam g\u00e2n Achilles, \u0111au th\u1eaft l\u01b0ng, vi\u00eam c\u00e2n gan ch\u00e2n khi ch\u1ea1y b\u1ed9 kh\u00f4ng \u0111\u00fang c\u00e1ch ho\u1eb7c qu\u00e1 s\u1edbm. Ch\u1ea5n th\u01b0\u01a1ng, d\u00f9 nh\u1eb9, c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u00e1n \u0111o\u1ea1n t\u1eadp luy\u1ec7n, khi\u1ebfn hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n k\u00e9m b\u1ec1n v\u1eefng.<\/p>\n
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\n $\"Ch\u1ea1y$ \n <\/div>
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Ng\u01b0\u1eddi th\u1eeba c\u00e2n, b\u00e9o ph\u00ec kh\u00f4ng b\u1ecb c\u1ea5m ch\u1ea1y b\u1ed9, nh\u01b0ng kh\u00f4ng ph\u1ea3i ai c\u0169ng n\u00ean b\u1eaft \u0111\u1ea7u gi\u1ea3m c\u00e2n b\u1eb1ng ch\u1ea1y b\u1ed9 ngay t\u1eeb \u0111\u1ea7u.<\/p>\n<\/figcaption><\/figure>\n
2. Ng\u01b0\u1eddi th\u1eeba c\u00e2n, b\u00e9o ph\u00ec c\u00f3 n\u00ean ch\u1ea1y b\u1ed9 kh\u00f4ng?<\/h2>\n
BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y nh\u1ea5n m\u1ea1nh, ng\u01b0\u1eddi th\u1eeba c\u00e2n, b\u00e9o ph\u00ec kh\u00f4ng b\u1ecb c\u1ea5m ch\u1ea1y b\u1ed9 nh\u01b0ng kh\u00f4ng ph\u1ea3i ai c\u0169ng n\u00ean b\u1eaft \u0111\u1ea7u gi\u1ea3m c\u00e2n b\u1eb1ng ch\u1ea1y b\u1ed9<\/a>. Vi\u1ec7c c\u00f3 n\u00ean ch\u1ea1y hay kh\u00f4ng ph\u1ee5 thu\u1ed9c v\u00e0o: M\u1ee9c \u0111\u1ed9 b\u00e9o ph\u00ec, t\u00ecnh tr\u1ea1ng tim m\u1ea1ch, s\u1ee9c kh\u1ecfe h\u1ec7 c\u01a1 x\u01b0\u01a1ng kh\u1edbp, n\u1ec1n t\u1ea3ng v\u1eadn \u0111\u1ed9ng tr\u01b0\u1edbc \u0111\u00f3.<\/p>\n
– Ng\u01b0\u1eddi b\u00e9o ph\u00ec \u0111\u1ed9 I (BMI 30 – 34,9), kh\u00f4ng c\u00f3 b\u1ec7nh l\u00fd tim m\u1ea1ch, kh\u00f4ng \u0111au kh\u1edbp v\u00e0 \u0111\u00e3 t\u1eebng v\u1eadn \u0111\u1ed9ng tr\u01b0\u1edbc \u0111\u00e2y c\u00f3 th\u1ec3 t\u1eadp ch\u1ea1y nh\u1eb9 v\u1edbi l\u1ed9 tr\u00ecnh ph\u00f9 h\u1ee3p.<\/p>\n
– Ng\u01b0\u1eddi b\u00e9o ph\u00ec \u0111\u1ed9 II – III, ho\u1eb7c c\u00f3 ti\u1ec1n s\u1eed \u0111au kh\u1edbp g\u1ed1i, tho\u00e1i h\u00f3a c\u1ed9t s\u1ed1ng, t\u0103ng huy\u1ebft \u00e1p hay b\u1ec7nh tim m\u1ea1ch, ch\u1ea1y b\u1ed9 kh\u00f4ng ph\u1ea3i l\u1ef1a ch\u1ecdn \u01b0u ti\u00ean trong giai \u0111o\u1ea1n \u0111\u1ea7u.<\/p>\n
L\u01b0u \u00fd, giai \u0111o\u1ea1n kh\u1edfi \u0111\u1ea7u gi\u1ea3m c\u00e2n \u1edf ng\u01b0\u1eddi th\u1eeba c\u00e2n, b\u00e9o ph\u00ec c\u1ea7n \u01b0u ti\u00ean c\u00e1c h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng \u00edt ch\u1ecbu t\u1ea3i nh\u01b0ng c\u00f3 th\u1ec3 duy tr\u00ec l\u00e2u d\u00e0i, gi\u00fap c\u01a1 th\u1ec3 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng m\u00e0 kh\u00f4ng t\u1ea1o \u00e1p l\u1ef1c qu\u00e1 l\u1edbn l\u00ean kh\u1edbp.<\/p>\n
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\n $\"Ch\u1ea1y$ \n <\/div>
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C\u00e1c h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba, \u00edt t\u00e1c \u0111\u1ed9ng nh\u01b0ng c\u00f3 th\u1ec3 duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n nh\u01b0 \u0111i b\u1ed9 nhanh, \u0111\u1ea1p xe, b\u01a1i l\u1ed9i.<\/p>\n<\/figcaption><\/figure>\n
3. Ch\u1ea1y b\u1ed9 c\u00f3 ph\u1ea3i l\u00e0 c\u00e1ch gi\u1ea3m c\u00e2n duy nh\u1ea5t v\u1edbi ng\u01b0\u1eddi th\u1eeba c\u00e2n, b\u00e9o ph\u00ec?<\/h2>\n
Th\u1ef1c t\u1ebf, ch\u1ea1y b\u1ed9 kh\u00f4ng ph\u1ea3i l\u00e0 y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh duy nh\u1ea5t c\u1ee7a gi\u1ea3m c\u00e2n. Hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 ph\u1ee5 thu\u1ed9c v\u00e0o s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa v\u1eadn \u0111\u1ed9ng, dinh d\u01b0\u1ee1ng, gi\u1ea5c ng\u1ee7 v\u00e0 kh\u1ea3 n\u0103ng duy tr\u00ec th\u00f3i quen l\u00e2u d\u00e0i. <\/p>\n
V\u1edbi ng\u01b0\u1eddi b\u00e9o ph\u00ec, h\u1ea1n ch\u1ebf l\u1edbn nh\u1ea5t c\u1ee7a ch\u1ea1y b\u1ed9 l\u00e0 kh\u00f3 duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n. Tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 l\u1edbn khi\u1ebfn h\u1ecd d\u1ec5 m\u1ec7t, kh\u00f3 th\u1edf, \u0111au c\u01a1 v\u00e0 \u0111au kh\u1edbp s\u1edbm h\u01a1n. Khi t\u1eadp luy\u1ec7n g\u00e2y kh\u00f3 ch\u1ecbu ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng, nhi\u1ec1u ng\u01b0\u1eddi bu\u1ed9c ph\u1ea3i gi\u1ea3m c\u01b0\u1eddng \u0111\u1ed9 ho\u1eb7c b\u1ecf cu\u1ed9c, l\u00e0m m\u1ea5t \u0111i l\u1ee3i \u00edch chuy\u1ec3n h\u00f3a m\u00e0 ch\u1ea1y b\u1ed9 mang l\u1ea1i.<\/p>\n
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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><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y, trong giai \u0111o\u1ea1n \u0111\u1ea7u gi\u1ea3m c\u00e2n, c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba, \u00edt t\u00e1c \u0111\u1ed9ng nh\u01b0 \u0111i b\u1ed9 nhanh, \u0111\u1ea1p xe, b\u01a1i l\u1ed9i, t\u1eadp d\u01b0\u1edbi n\u01b0\u1edbc ho\u1eb7c m\u00e1y elip gi\u00fap gi\u1ea3m m\u1ee1<\/a> \u1ed5n \u0111\u1ecbnh, an to\u00e0n v\u00e0 b\u1ec1n v\u1eefng h\u01a1n. Khi c\u00e2n n\u1eb7ng gi\u1ea3m d\u1ea7n, h\u1ec7 c\u01a1 x\u01b0\u01a1ng kh\u1edbp th\u00edch nghi t\u1ed1t h\u01a1n v\u00e0 th\u1ec3 l\u1ef1c \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n, ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c \u0111\u01b0a v\u00e0o nh\u01b0 m\u1ed9t b\u01b0\u1edbc ti\u1ebfn ti\u1ebfp theo trong ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n.<\/p>\n
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\n Ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n \u1edf ng\u01b0\u1eddi b\u00e9o ph\u00ec, nh\u01b0ng kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o c\u0169ng l\u00e0 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p ngay t\u1eeb \u0111\u1ea7u. Ti\u1ebfp c\u1eadn theo y h\u1ecdc th\u1ec3 thao, ch\u1ecdn \u0111\u00fang h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng, \u0111\u00fang th\u1eddi \u0111i\u1ec3m v\u00e0 \u0111\u00fang c\u01b0\u1eddng \u0111\u1ed9, s\u1ebd gi\u00fap gi\u1ea3m c\u00e2n an to\u00e0n, h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng v\u00e0 x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng v\u1eadn \u0111\u1ed9ng b\u1ec1n v\u1eefng cho s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i.\n <\/div>\n
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4. C\u00e1ch ch\u1ea1y b\u1ed9 an to\u00e0n cho ng\u01b0\u1eddi th\u1eeba c\u00e2n, b\u00e9o ph\u00ec<\/h2>\n
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$\"Ch\u1ea1y$ <\/a>
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Ch\u1ea1y b\u1ed9 m\u1ed7i ng\u00e0y c\u00f3 t\u1ed1t kh\u00f4ng?<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
N\u1ebfu ng\u01b0\u1eddi th\u1eeba c\u00e2n, b\u00e9o ph\u00ec mu\u1ed1n ch\u1ea1y b\u1ed9, c\u1ea7n tu\u00e2n th\u1ee7 c\u00e1c nguy\u00ean t\u1eafc sau:<\/i><\/p>\n
– B\u1eaft \u0111\u1ea7u b\u1eb1ng \u0111i b\u1ed9 nhanh 30 – 45 ph\u00fat\/ng\u00e0y trong v\u00e0i tu\u1ea7n \u0111\u1ec3 c\u01a1 th\u1ec3 th\u00edch nghi.<\/p>\n
– \u00c1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p ch\u1ea1y – \u0111i xen k\u1ebd, tr\u00e1nh ch\u1ea1y li\u00ean t\u1ee5c ngay t\u1eeb \u0111\u1ea7u.<\/p>\n
– L\u1ef1a ch\u1ecdn gi\u00e0y ch\u1ea1y c\u00f3 \u0111\u1ed9 \u0111\u1ec7m t\u1ed1t, ph\u00f9 h\u1ee3p tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3.<\/p>\n
– \u01afu ti\u00ean m\u1eb7t \u0111\u01b0\u1eddng ph\u1eb3ng, m\u1ec1m.<\/p>\n
– Ki\u1ec3m so\u00e1t c\u01b0\u1eddng \u0111\u1ed9 \u1edf m\u1ee9c v\u1eabn c\u00f3 th\u1ec3 n\u00f3i chuy\u1ec7n ng\u1eafn khi ch\u1ea1y.<\/p>\n
Ch\u1ea1y b\u1ed9 ch\u1ec9 ph\u00e1t huy hi\u1ec7u qu\u1ea3 khi \u0111i k\u00e8m ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd, ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 ki\u1ec3m so\u00e1t stress. Gi\u1ea3m c\u00e2n an to\u00e0n l\u00e0 qu\u00e1 tr\u00ecnh to\u00e0n di\u1ec7n, kh\u00f4ng th\u1ec3 ch\u1ec9 d\u1ef1a v\u00e0o m\u1ed9t h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n \u0111\u01a1n l\u1ebb.<\/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