\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

1. Ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n nh\u01b0 th\u1ebf n\u00e0o d\u01b0\u1edbi g\u00f3c nh\u00ecn y h\u1ecdc th\u1ec3 thao?<\/strong><\/h2>\nGi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng<\/a> kh\u00f4ng ch\u1ec9 ph\u1ee5 thu\u1ed9c v\u00e0o vi\u1ec7c “\u0111\u1ed1t bao nhi\u00eau calo”, m\u00e0 l\u00e0 s\u1ef1 \u0111i\u1ec1u ch\u1ec9nh t\u1ed5ng th\u1ec3 gi\u1eefa ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng, chuy\u1ec3n h\u00f3a m\u1ee1 v\u00e0 th\u00edch nghi sinh l\u00fd c\u1ee7a c\u01a1 th\u1ec3. 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), ch\u1ea1y b\u1ed9<\/a> l\u00e0 ho\u1ea1t \u0111\u1ed9ng aerobic<\/a> c\u01b0\u1eddng \u0111\u1ed9 trung b\u00ecnh \u0111\u1ebfn cao, huy \u0111\u1ed9ng \u0111\u1ed3ng th\u1eddi c\u00e1c nh\u00f3m c\u01a1 l\u1edbn nh\u01b0 ch\u00e2n, m\u00f4ng, c\u01a1 trung t\u00e2m, t\u1eeb \u0111\u00f3 l\u00e0m t\u0103ng \u0111\u00e1ng k\u1ec3 m\u1ee9c ti\u00eau th\u1ee5 n\u0103ng l\u01b0\u1ee3ng.<\/p>\n
Trung b\u00ecnh, m\u1ed9t ng\u01b0\u1eddi n\u1eb7ng kho\u1ea3ng 60 – 70 kg c\u00f3 th\u1ec3 \u0111\u1ed1t t\u1eeb 60 – 80 kcal cho m\u1ed7i km ch\u1ea1y. Quan tr\u1ecdng h\u01a1n, ch\u1ea1y b\u1ed9 \u0111\u1ec1u \u0111\u1eb7n gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin, t\u0103ng kh\u1ea3 n\u0103ng oxy h\u00f3a acid b\u00e9o v\u00e0 k\u00edch ho\u1ea1t qu\u00e1 tr\u00ecnh s\u1eed d\u1ee5ng m\u1ee1 l\u00e0m ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng, \u0111\u1eb7c bi\u1ec7t khi ch\u1ea1y \u1edf v\u00f9ng nh\u1ecbp tim 60 – 75% nh\u1ecbp tim t\u1ed1i \u0111a.<\/p>\n
Ngo\u00e0i ra, ch\u1ea1y b\u1ed9 c\u00f2n l\u00e0m t\u0103ng m\u1ee9c ti\u00eau th\u1ee5 oxy sau v\u1eadn \u0111\u1ed9ng (EPOC), ngh\u0129a l\u00e0 c\u01a1 th\u1ec3 ti\u1ebfp t\u1ee5c \u0111\u1ed1t n\u0103ng l\u01b0\u1ee3ng ngay c\u1ea3 khi \u0111\u00e3 k\u1ebft th\u00fac bu\u1ed5i t\u1eadp. \u0110\u00e2y l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t gi\u00fap gi\u1ea3m m\u1ee1 hi\u1ec7u qu\u1ea3<\/a> m\u00e0 kh\u00f4ng c\u1ea7n t\u0103ng qu\u00e1 nhi\u1ec1u kh\u1ed1i l\u01b0\u1ee3ng ch\u1ea1y.<\/p>\n
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\n $\"Ch\u1ea1y$ \n <\/div>
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Ch\u1ea1y b\u1ed9 l\u00e0 l\u1ef1a ch\u1ecdn ph\u1ed5 bi\u1ebfn c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi khi mu\u1ed1n gi\u1ea3m c\u00e2n nh\u1edd d\u1ec5 th\u1ef1c hi\u1ec7n v\u00e0 \u00edt t\u1ed1n k\u00e9m.<\/p>\n<\/figcaption><\/figure>\n
2. Ch\u1ea1y b\u1ed9 m\u1ed7i tu\u1ea7n bao nhi\u00eau km l\u00e0 “\u0111\u1ee7” \u0111\u1ec3 gi\u1ea3m c\u00e2n an to\u00e0n?<\/strong><\/h2>\nC\u00e1c khuy\u1ebfn ngh\u1ecb hi\u1ec7n nay cho th\u1ea5y, \u0111\u1ec3 gi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng<\/a>, t\u1ed5ng qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y n\u00ean \u0111\u01b0\u1ee3c t\u00ednh theo tu\u1ea7n, thay v\u00ec qu\u00e1 ch\u00fa tr\u1ecdng v\u00e0o t\u1eebng bu\u1ed5i. V\u1edbi ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh kh\u1ecfe m\u1ea1nh:<\/p>\n
– Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/b> n\u00ean ch\u1ea1y b\u1ed9 m\u1ed7i tu\u1ea7n <\/a>kho\u1ea3ng 10 – 15 km, chia l\u00e0m 3 – 4 bu\u1ed5i, m\u1ed7i bu\u1ed5i 2 – 4 km. M\u1ee5c ti\u00eau giai \u0111o\u1ea1n n\u00e0y l\u00e0 t\u1ea1o th\u00f3i quen, gi\u00fap h\u1ec7 tim m\u1ea1ch v\u00e0 c\u01a1 x\u01b0\u01a1ng kh\u1edbp th\u00edch nghi.<\/p>\n
– Ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 n\u1ec1n t\u1ea3ng ch\u1ea1y b\u1ed9<\/b>: 20 – 30 km\/tu\u1ea7n l\u00e0 m\u1ee9c \u0111\u01b0\u1ee3c xem l\u00e0 hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m m\u1ee1<\/a> r\u00f5 r\u1ec7t, n\u1ebfu duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n \u00edt nh\u1ea5t 8 – 12 tu\u1ea7n.<\/p>\n
– Ng\u01b0\u1eddi ch\u1ea1y th\u01b0\u1eddng xuy\u00ean<\/b>: 30 – 40 km\/tu\u1ea7n c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e2n nhanh h\u01a1n nh\u01b0ng c\u1ea7n ki\u1ec3m so\u00e1t c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 c\u00f3 ng\u00e0y ngh\u1ec9 ph\u1ee5c h\u1ed3i \u0111\u1ec3 tr\u00e1nh qu\u00e1 t\u1ea3i.<\/p>\n
Th\u00f4ng th\u01b0\u1eddng, gi\u1ea3m c\u00e2n an to\u00e0n<\/a> n\u00ean \u1edf m\u1ee9c 0,5 – 1 kg m\u1ed7i tu\u1ea7n. Vi\u1ec7c c\u1ed1 g\u1eafng ch\u1ea1y qu\u00e1 nhi\u1ec1u (tr\u00ean 50 km\/tu\u1ea7n) khi ch\u01b0a \u0111\u1ee7 th\u1ec3 l\u1ef1c kh\u00f4ng ch\u1ec9 l\u00e0m t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng g\u1ed1i, c\u1ed5 ch\u00e2n, m\u00e0 c\u00f2n g\u00e2y m\u1ec7t m\u1ecfi th\u1ea7n kinh, r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 v\u00e0 suy gi\u1ea3m \u0111\u1ed9ng l\u1ef1c t\u1eadp luy\u1ec7n.<\/p>\n
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\n $\"Ch\u1ea1y$ \n <\/div>
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Vi\u1ec7c c\u1ed1 g\u1eafng ch\u1ea1y qu\u00e1 nhi\u1ec1u (tr\u00ean 50 km\/tu\u1ea7n) khi ch\u01b0a \u0111\u1ee7 th\u1ec3 l\u1ef1c l\u00e0m t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng g\u1ed1i, c\u1ed5 ch\u00e2n…<\/p>\n<\/figcaption><\/figure>\n
3. C\u00e1ch ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng<\/strong><\/h2>\n
BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y nh\u1ea5n m\u1ea1nh, \u0111\u1ec3 gi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng, s\u1ed1 km ch\u1ea1y \u0111\u01b0\u1ee3c ch\u1ec9 l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a b\u00e0i to\u00e1n. Hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n ph\u1ee5 thu\u1ed9c l\u1edbn v\u00e0o c\u00e1ch b\u1ea1n ph\u00e2n b\u1ed5 c\u01b0\u1eddng \u0111\u1ed9 ch\u1ea1y v\u00e0 k\u1ebft h\u1ee3p l\u1ed1i s\u1ed1ng.<\/p>\n
\u0110\u1ec3 ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n<\/a> c\u1ea7n th\u1ef1c hi\u1ec7n:<\/i><\/p>\n
– T\u1ed1t nh\u1ea5t n\u00ean ch\u1ea1y 20 – 30 km m\u1ed7i tu\u1ea7n l\u00e0 m\u1ee9c “v\u1eeba \u0111\u1ee7” \u0111\u1ec3 \u0111a s\u1ed1 ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh gi\u1ea3m c\u00e2n an to\u00e0n v\u00e0 b\u1ec1n v\u1eefng.<\/p>\n
– Thay v\u00ec ch\u1ec9 ch\u1ea1y \u0111\u1ec1u v\u1edbi m\u1ed9t t\u1ed1c \u0111\u1ed9, n\u00ean xen k\u1ebd: Ch\u1ea1y ch\u1eadm – b\u1ec1n (chi\u1ebfm kho\u1ea3ng 60 – 70% t\u1ed5ng qu\u00e3ng \u0111\u01b0\u1eddng, gi\u00fap \u0111\u1ed1t m\u1ee1<\/a> v\u00e0 ph\u1ee5c h\u1ed3i), ch\u1ea1y bi\u1ebfn t\u1ed1c ho\u1eb7c tempo (kho\u1ea3ng 1 – 2 bu\u1ed5i\/tu\u1ea7n \u0111\u1ec3 t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng v\u00e0 c\u1ea3i thi\u1ec7n chuy\u1ec3n h\u00f3a), ch\u1ea1y d\u00e0i (gi\u00fap n\u00e2ng cao s\u1ee9c b\u1ec1n v\u00e0 s\u1eed d\u1ee5ng m\u1ee1 hi\u1ec7u qu\u1ea3 h\u01a1n).<\/p>\n
– N\u00ean ph\u00e2n b\u1ed5 s\u1ed1 km h\u1ee3p l\u00fd v\u00e0 duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n.<\/p>\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
– T\u1eadp trung v\u00e0o s\u1ef1 \u1ed5n \u0111\u1ecbnh, ti\u1ebfn b\u1ed9 t\u1eeb t\u1eeb v\u00e0 l\u1eafng nghe c\u01a1 th\u1ec3.<\/p>\n
– Ch\u1ebf \u0111\u1ed9 \u0103n \u0111\u00f3ng vai tr\u00f2 quy\u1ebft \u0111\u1ecbnh. Ch\u1ea1y b\u1ed9 nhi\u1ec1u nh\u01b0ng \u0103n d\u01b0 th\u1eeba n\u0103ng l\u01b0\u1ee3ng v\u1eabn khi\u1ebfn c\u00e2n n\u1eb7ng “gi\u1eadm ch\u00e2n t\u1ea1i ch\u1ed7”. Ng\u01b0\u1ee3c l\u1ea1i, nh\u1ecbn \u0103n qu\u00e1 m\u1ee9c khi ch\u1ea1y nhi\u1ec1u c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ea5t c\u01a1<\/a>, l\u00e0m ch\u1eadm chuy\u1ec3n h\u00f3a v\u00e0 d\u1ec5 t\u0103ng c\u00e2n<\/a> tr\u1edf l\u1ea1i.<\/p>\n
– Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, ki\u1ec3m so\u00e1t stress v\u00e0 b\u1ed5 sung c\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh 2 bu\u1ed5i\/tu\u1ea7n c\u0169ng l\u00e0 y\u1ebfu t\u1ed1 gi\u00fap gi\u1eef kh\u1ed1i c\u01a1, t\u1eeb \u0111\u00f3 duy tr\u00ec m\u1ee9c chuy\u1ec3n h\u00f3a c\u01a1 b\u1ea3n cao – n\u1ec1n t\u1ea3ng c\u1ee7a gi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng.<\/p>\n
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Gi\u1ea3m c\u00e2n kh\u00f4ng ph\u1ea3i l\u00e0 cu\u1ed9c \u0111ua ng\u1eafn h\u1ea1n. V\u1edbi ch\u1ea1y b\u1ed9, ng\u01b0\u1eddi chi\u1ebfn th\u1eafng l\u00e0 ng\u01b0\u1eddi c\u00f3 th\u1ec3 duy tr\u00ec th\u00f3i quen trong nhi\u1ec1u th\u00e1ng, th\u1eadm ch\u00ed nhi\u1ec1u n\u0103m – \u0111\u00f3 c\u0169ng ch\u00ednh l\u00e0 c\u00e1ch gi\u1ea3m c\u00e2n khoa h\u1ecdc nh\u1ea5t.<\/p>\n<\/p><\/div>\n<\/div>\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","protected":false},"excerpt":{"rendered":"
Ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng hay bu\u1ed5i t\u1ed1i gi\u00fap gi\u1ea3m c\u00e2n nhanh h\u01a1n? 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? 1. Ch\u1ea1y b\u1ed9 gi\u1ea3m […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1918","post","type-post","status-publish","format-standard","hentry","category-me-va-be"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1918","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=1918"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1918\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1918"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1918"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1918"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}