\n $\"5$ <\/a>5 b\u00e0i t\u1eadp \u0111\u1ee9ng \u0111\u1ed1t ch\u00e1y calo nhi\u1ec1u h\u01a1n ch\u1ea1y b\u1ed9 sau tu\u1ed5i 50<\/a><\/p>\n

SK\u0110S – Ch\u1ea1y b\u1ed9 l\u00e0 h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng quen thu\u1ed9c gi\u00fap ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng. Tuy nhi\u00ean, sau tu\u1ed5i 50, c\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh \u1edf t\u01b0 th\u1ebf \u0111\u1ee9ng c\u00f3 th\u1ec3 l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1i \u01b0u h\u01a1n, mang l\u1ea1i hi\u1ec7u qu\u1ea3 \u0111\u1ed1t ch\u00e1y calo v\u01b0\u1ee3t tr\u1ed9i so v\u1edbi ch\u1ea1y b\u1ed9.<\/p>\n<\/div>\n

1. Gi\u1ea3m c\u00e2n kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i ch\u1ea1y b\u1ed9<\/strong><\/h2>\nGi\u1ea3m c\u00e2n<\/a> v\u1ec1 m\u1eb7t sinh l\u00fd l\u00e0 qu\u00e1 tr\u00ecnh t\u1ea1o th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng, t\u1ee9c n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao l\u1edbn h\u01a1n n\u0103ng l\u01b0\u1ee3ng n\u1ea1p v\u00e0o. Ch\u1ea1y b\u1ed9<\/a> l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch ti\u00eau hao calo hi\u1ec7u qu\u1ea3, nh\u01b0ng kh\u00f4ng ph\u1ea3i ph\u01b0\u01a1ng ph\u00e1p duy nh\u1ea5t. <\/p>\n
Theo BS. Nguy\u1ec5n Tr\u1ecdng Th\u1ee7y (nguy\u00ean b\u00e1c s\u0129 \u0111\u1ed9i tuy\u1ec3n b\u00f3ng \u0111\u00e1 nam Qu\u1ed1c gia v\u00e0 U23 Vi\u1ec7t Nam), c\u00e1c b\u00e0i t\u1eadp ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb c\u1ea7n d\u1ef1a tr\u00ean th\u1ec3 tr\u1ea1ng, \u0111\u1ed9 tu\u1ed5i, t\u00ecnh tr\u1ea1ng kh\u1edbp v\u00e0 ti\u1ec1n s\u1eed ch\u1ea5n th\u01b0\u01a1ng. V\u1edbi ng\u01b0\u1eddi th\u1eeba c\u00e2n, b\u00e9o ph\u00ec<\/a>, ch\u1ea1y b\u1ed9 s\u1edbm c\u00f3 th\u1ec3 l\u00e0m t\u0103ng \u00e1p l\u1ef1c l\u00ean kh\u1edbp g\u1ed1i, c\u1ed5 ch\u00e2n v\u00e0 c\u1ed9t s\u1ed1ng, t\u1eeb \u0111\u00f3 g\u00e2y \u0111au kh\u1edbp, vi\u00eam g\u00e2n ho\u1eb7c khi\u1ebfn ng\u01b0\u1eddi t\u1eadp b\u1ecf cu\u1ed9c s\u1edbm.<\/p>\n
Do \u0111\u00f3, l\u1ef1a ch\u1ecdn b\u00e0i t\u1eadp gi\u1ea3m c\u00e2n<\/a> kh\u00f4ng c\u1ea7n ch\u1ea1y b\u1ed9 l\u00e0 h\u01b0\u1edbng \u0111i ph\u00f9 h\u1ee3p v\u00e0 b\u1ec1n v\u1eefng cho nhi\u1ec1u \u0111\u1ed1i t\u01b0\u1ee3ng.<\/p>\n
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\n $\"B\u00e0i$ \n <\/div>
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Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch ti\u00eau hao calo hi\u1ec7u qu\u1ea3, nh\u01b0ng kh\u00f4ng ph\u1ea3i ph\u01b0\u01a1ng ph\u00e1p duy nh\u1ea5t.<\/p>\n<\/figcaption><\/figure>\n
2. Nh\u1eefng b\u00e0i t\u1eadp gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 kh\u00f4ng c\u1ea7n ch\u1ea1y b\u1ed9<\/strong><\/h2>\n2.1. \u0110i b\u1ed9 nhanh v\u00e0 \u0111i b\u1ed9 c\u00f3 \u0111\u1ed9 d\u1ed1c<\/strong><\/h3>\n\u0110i b\u1ed9 nhanh<\/a> l\u00e0 h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng n\u1ec1n t\u1ea3ng, d\u1ec5 th\u1ef1c hi\u1ec7n v\u00e0 \u00edt nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. Khi t\u0103ng t\u1ed1c \u0111\u1ed9 ho\u1eb7c \u0111\u1ed9 d\u1ed1c (tr\u00ean m\u00e1y ho\u1eb7c \u0111\u1ecba h\u00ecnh t\u1ef1 nhi\u00ean), c\u01a1 m\u00f4ng v\u00e0 c\u01a1 \u0111\u00f9i \u0111\u01b0\u1ee3c huy \u0111\u1ed9ng nhi\u1ec1u h\u01a1n, gi\u00fap t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng. \u0110i b\u1ed9 nhanh 30 – 45 ph\u00fat m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 \u0111\u1ed1t 150 – 300 kcal, h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 <\/a>n\u1ebfu duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n
2.2. \u0110\u1ea1p xe <\/strong><\/h3>\n\u0110\u1ea1p xe<\/a> l\u00e0 b\u00e0i t\u1eadp tim m\u1ea1ch \u00edt ch\u1ea5n \u0111\u1ed9ng, ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi \u0111au kh\u1edbp ho\u1eb7c th\u1eeba c\u00e2n. Ho\u1ea1t \u0111\u1ed9ng n\u00e0y gi\u00fap t\u0103ng nh\u1ecbp tim, c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n tim ph\u1ed5i v\u00e0 \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3. \u0110\u1ea1p xe c\u01b0\u1eddng \u0111\u1ed9 trung b\u00ecnh 40 – 60 ph\u00fat c\u00f3 th\u1ec3 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng t\u01b0\u01a1ng \u0111\u01b0\u01a1ng ch\u1ea1y b\u1ed9 ch\u1eadm nh\u01b0ng \u00edt g\u00e2y qu\u00e1 t\u1ea3i kh\u1edbp.<\/p>\n
2.3. B\u01a1i l\u1ed9i v\u00e0 v\u1eadn \u0111\u1ed9ng d\u01b0\u1edbi n\u01b0\u1edbc<\/strong><\/h3>\n
B\u01a1i l\u1ed9i \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp to\u00e0n th\u00e2n t\u1ed1t nh\u1ea5t. Nh\u1edd l\u1ef1c n\u00e2ng c\u1ee7a n\u01b0\u1edbc, \u00e1p l\u1ef1c l\u00ean kh\u1edbp v\u00e0 c\u1ed9t s\u1ed1ng gi\u1ea3m \u0111\u00e1ng k\u1ec3, trong khi c\u00e1c nh\u00f3m c\u01a1 l\u1edbn v\u1eabn \u0111\u01b0\u1ee3c ho\u1ea1t \u0111\u1ed9ng li\u00ean t\u1ee5c. B\u01a1i 30 ph\u00fat c\u00f3 th\u1ec3 \u0111\u1ed1t t\u1eeb 200 – 350 kcal, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n linh ho\u1ea1t kh\u1edbp v\u00e0 ch\u1ee9c n\u0103ng h\u00f4 h\u1ea5p.<\/p>\n
2.4. T\u1eadp s\u1ee9c m\u1ea1nh to\u00e0n th\u00e2n<\/strong><\/h3>\nNhi\u1ec1u ng\u01b0\u1eddi l\u1ea7m t\u01b0\u1edfng t\u1eadp t\u1ea1 ch\u1ec9 \u0111\u1ec3 t\u0103ng c\u01a1, kh\u00f4ng gi\u00fap gi\u1ea3m c\u00e2n. Th\u1ef1c t\u1ebf, t\u1eadp s\u1ee9c m\u1ea1nh gi\u00fap t\u0103ng kh\u1ed1i c\u01a1 n\u1ea1c, t\u1eeb \u0111\u00f3 l\u00e0m t\u0103ng chuy\u1ec3n h\u00f3a n\u1ec1n, y\u1ebfu t\u1ed1 quan tr\u1ecdng trong gi\u1ea3m m\u1ee1 d\u00e0i h\u1ea1n. C\u00e1c b\u00e0i nh\u01b0 squat, ch\u00f9ng c\u00e2n, ch\u1ed1ng \u0111\u1ea9y<\/a>, t\u1eadp d\u00e2y kh\u00e1ng l\u1ef1c ho\u1eb7c t\u1ea1 tay c\u00f3 th\u1ec3 \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3 m\u00e0 kh\u00f4ng c\u1ea7n ch\u1ea1y b\u1ed9.<\/p>\n
2.5. T\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao ng\u1eaft qu\u00e3ng<\/strong><\/h3>\nHIIT <\/a>(t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao ng\u1eaft qu\u00e3ng) kh\u00f4ng b\u1eaft bu\u1ed9c ph\u1ea3i ch\u1ea1y. C\u00e1c b\u00e0i nh\u01b0 squat, b\u01b0\u1edbc l\u00ean b\u1ee5c, ng\u01b0\u1eddi leo n\u00fai ch\u1eadm, \u0111\u1ea1p xe ng\u1eaft qu\u00e3ng ho\u1eb7c b\u00e0i t\u1eadp th\u00e2n ng\u01b0\u1eddi v\u1eabn t\u1ea1o hi\u1ec7u \u1ee9ng \u0111\u1ed1t m\u1ee1 <\/a>m\u1ea1nh. HIIT gi\u00fap t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng sau t\u1eadp (hi\u1ec7u \u1ee9ng EPOC), ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi \u00edt th\u1eddi gian nh\u01b0ng c\u1ea7n ki\u1ec3m so\u00e1t c\u01b0\u1eddng \u0111\u1ed9.<\/p>\n
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\n $\"B\u00e0i$ \n <\/div>
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Ch\u1ed1ng \u0111\u1ea9y \u0111\u00fang c\u00e1ch c\u0169ng c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3.<\/p>\n<\/figcaption><\/figure>\n
3. T\u1eadp luy\u1ec7n th\u1ebf n\u00e0o \u0111\u1ec3 gi\u1ea3m c\u00e2n an to\u00e0n v\u00e0 b\u1ec1n v\u1eefng?<\/strong><\/h2>\n– Tu\u00e2n th\u1ee7 khuy\u1ebfn c\u00e1o c\u1ee7a WHO: Ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh n\u00ean v\u1eadn \u0111\u1ed9ng 150 – 300 ph\u00fat m\u1ed7i tu\u1ea7n \u1edf c\u01b0\u1eddng \u0111\u1ed9 trung b\u00ecnh ho\u1eb7c 75 – 150 ph\u00fat \u1edf c\u01b0\u1eddng \u0111\u1ed9 cao \u0111\u1ec3 c\u1ea3i thi\u1ec7n chuy\u1ec3n h\u00f3a v\u00e0 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng<\/a>.<\/p>\n
– B\u1eaft \u0111\u1ea7u ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng: 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 n\u00ean \u01b0u ti\u00ean c\u00e1c b\u00e0i t\u1eadp \u00edt t\u00e1c \u0111\u1ed9ng l\u00ean kh\u1edbp nh\u01b0 \u0111i b\u1ed9 nhanh, \u0111\u1ea1p xe, b\u01a1i l\u1ed9i, t\u1eadp s\u1ee9c m\u1ea1nh nh\u1eb9; b\u1eaft \u0111\u1ea7u t\u1eeb 20 – 30 ph\u00fat\/bu\u1ed5i, 3 – 4 bu\u1ed5i m\u1ed7i tu\u1ea7n v\u00e0 t\u0103ng d\u1ea7n theo kh\u1ea3 n\u0103ng th\u00edch nghi.<\/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
– K\u1ebft h\u1ee3p \u0111a d\u1ea1ng h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n: Gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 v\u00e0 b\u1ec1n v\u1eefng nh\u1ea5t khi k\u1ebft h\u1ee3p b\u00e0i t\u1eadp tim m\u1ea1ch v\u00e0 t\u1eadp s\u1ee9c m\u1ea1nh. Tim m\u1ea1ch gi\u00fap ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng, trong khi t\u1eadp s\u1ee9c m\u1ea1nh gi\u00fap duy tr\u00ec kh\u1ed1i c\u01a1, h\u1ea1n ch\u1ebf gi\u1ea3m chuy\u1ec3n h\u00f3a n\u1ec1n, y\u1ebfu t\u1ed1 khi\u1ebfn c\u00e2n n\u1eb7ng d\u1ec5 t\u0103ng tr\u1edf l\u1ea1i.<\/p>\n
– Tr\u00e1nh t\u1eadp \u0111\u01a1n \u0111i\u1ec7u ho\u1eb7c qu\u00e1 s\u1ee9c: Ch\u1ec9 t\u1eadp m\u1ed9t lo\u1ea1i b\u00e0i t\u1eadp ho\u1eb7c t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao k\u00e9o d\u00e0i th\u01b0\u1eddng l\u00e0m t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng, m\u1ec7t m\u1ecfi v\u00e0 kh\u00f3 duy tr\u00ec l\u00e2u d\u00e0i.<\/p>\n
– L\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh: Ch\u1ebf \u0111\u1ed9 \u0103n h\u1ee3p l\u00fd, ng\u1ee7 \u0111\u1ee7 gi\u1ea5c <\/a>v\u00e0 ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng gi\u00fap \u1ed5n \u0111\u1ecbnh hormone, h\u1ea1n ch\u1ebf t\u00edch m\u1ee1, \u0111\u1eb7c bi\u1ec7t l\u00e0 m\u1ee1 b\u1ee5ng, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n
– \u01afu ti\u00ean t\u00ednh an to\u00e0n v\u00e0 l\u00e2u d\u00e0i: Gi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng kh\u00f4ng d\u1ef1a v\u00e0o t\u1eadp luy\u1ec7n c\u1ef1c \u0111oan trong th\u1eddi gian ng\u1eafn, m\u00e0 ph\u1ee5 thu\u1ed9c v\u00e0o s\u1ef1 ki\u00ean tr\u00ec, ph\u00f9 h\u1ee3p v\u00e0 an to\u00e0n v\u1edbi t\u1eebng c\u00e1 nh\u00e2n.<\/p>\n
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Ch\u1ea1y b\u1ed9 kh\u00f4ng ph\u1ea3i \u0111i\u1ec1u ki\u1ec7n b\u1eaft bu\u1ed9c \u0111\u1ec3 gi\u1ea3m c\u00e2n. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 l\u1ef1a ch\u1ecdn b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p th\u1ec3 tr\u1ea1ng, duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n v\u00e0 \u0111\u1ea3m b\u1ea3o an to\u00e0n cho h\u1ec7 c\u01a1 x\u01b0\u01a1ng kh\u1edbp. V\u1edbi \u0111i b\u1ed9 nhanh, \u0111\u1ea1p xe, b\u01a1i l\u1ed9i, t\u1eadp s\u1ee9c m\u1ea1nh hay HIIT ph\u00f9 h\u1ee3p, ng\u01b0\u1eddi t\u1eadp ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 gi\u1ea3m m\u1ee1 hi\u1ec7u qu\u1ea3 m\u00e0 kh\u00f4ng c\u1ea7n ch\u1ea1y b\u1ed9, \u0111\u1ed3ng th\u1eddi b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i.<\/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":"
5 b\u00e0i t\u1eadp \u0111\u1ee9ng \u0111\u1ed1t ch\u00e1y calo nhi\u1ec1u h\u01a1n ch\u1ea1y b\u1ed9 sau tu\u1ed5i 50 SK\u0110S – Ch\u1ea1y b\u1ed9 l\u00e0 h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng quen thu\u1ed9c gi\u00fap ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng. Tuy nhi\u00ean, sau tu\u1ed5i 50, c\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh \u1edf t\u01b0 th\u1ebf \u0111\u1ee9ng c\u00f3 th\u1ec3 l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1i \u01b0u h\u01a1n, mang l\u1ea1i hi\u1ec7u […]<\/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-2003","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\/2003","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=2003"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/2003\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2003"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2003"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2003"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}