\n $\"Kh\u00f4ng$ <\/a>Kh\u00f4ng c\u1ea7n \u0103n ki\u00eang kh\u1eaft khe d\u1ecbp T\u1ebft, b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng sau tu\u1ed5i 60<\/a><\/p>\n

SK\u0110S – Sau tu\u1ed5i 60, m\u1ee1 b\u1ee5ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 m\u1ee1 n\u1ed9i t\u1ea1ng, d\u1ec5 t\u00edch t\u1ee5 d\u00f9 c\u00e2n n\u1eb7ng \u00edt thay \u0111\u1ed5i. Thay v\u00ec \u0103n ki\u00eang kh\u1eaft khe, ng\u01b0\u1eddi cao tu\u1ed5i c\u00f3 th\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng nh\u1edd b\u00e0i t\u1eadp ng\u1ed3i x\u1ed5m tr\u00ean gh\u1ebf \u0111\u01a1n gi\u1ea3n, an to\u00e0n, k\u1ebft h\u1ee3p t\u0103ng v\u1eadn \u0111\u1ed9ng h\u1eb1ng ng\u00e0y.<\/p>\n<\/div>\n

Theo T\u1ed5 ch\u1ee9c Y t\u1ebf Th\u1ebf gi\u1edbi (WHO), ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh n\u00ean duy tr\u00ec t\u1ed1i thi\u1ec3u 150-300 ph\u00fat v\u1eadn \u0111\u1ed9ng th\u1ec3 l\u1ef1c m\u1ee9c \u0111\u1ed9 v\u1eeba m\u1ed7i tu\u1ea7n \u0111\u1ec3 b\u1ea3o v\u1ec7 tim m\u1ea1ch v\u00e0 chuy\u1ec3n h\u00f3a. Trong d\u1ecbp T\u1ebft<\/a>, nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 xu h\u01b0\u1edbng “ngh\u1ec9 t\u1eadp ho\u00e0n to\u00e0n”, khi\u1ebfn t\u1ed5ng m\u1ee9c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c gi\u1ea3m m\u1ea1nh, trong khi l\u01b0\u1ee3ng n\u0103ng l\u01b0\u1ee3ng n\u1ea1p v\u00e0o l\u1ea1i t\u0103ng cao.<\/p>\n

Th\u1ef1c t\u1ebf, v\u1eadn \u0111\u1ed9ng kh\u00f4ng ch\u1ec9 gi\u1edbi h\u1ea1n trong c\u00e1c bu\u1ed5i t\u1eadp luy\u1ec7n c\u00f3 k\u1ebf ho\u1ea1ch. C\u00e1c ho\u1ea1t \u0111\u1ed9ng sinh ho\u1ea1t h\u1eb1ng ng\u00e0y nh\u01b0 \u0111i l\u1ea1i, \u0111\u1ee9ng l\u00ean ng\u1ed3i xu\u1ed1ng, d\u1ecdn d\u1eb9p, ch\u01a1i v\u1edbi tr\u1ebb\u2026 c\u0169ng g\u00f3p ph\u1ea7n \u0111\u00e1ng k\u1ec3 v\u00e0o t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao trong ng\u00e0y. N\u1ebfu \u0111\u01b0\u1ee3c t\u1eadn d\u1ee5ng h\u1ee3p l\u00fd, nh\u1eefng ho\u1ea1t \u0111\u1ed9ng n\u00e0y c\u00f3 th\u1ec3 gi\u00fap duy tr\u00ec c\u00e2n n\u1eb7ng, gi\u1ea3m c\u1ea3m gi\u00e1c \u00ec \u1ea1ch v\u00e0 c\u1ea3i thi\u1ec7n tinh th\u1ea7n trong k\u1ef3 ngh\u1ec9 T\u1ebft<\/a>.<\/p>\n

1. D\u1ecdn d\u1eb9p nh\u00e0 c\u1eeda – b\u00e0i t\u1eadp to\u00e0n th\u00e2n ph\u00f9 h\u1ee3p trong d\u1ecbp T\u1ebft<\/strong><\/h2>\n
D\u1ecdn d\u1eb9p, lau ch\u00f9i, s\u1eafp x\u1ebfp nh\u00e0 c\u1eeda tr\u01b0\u1edbc T\u1ebft l\u00e0 ho\u1ea1t \u0111\u1ed9ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng \u0111\u00e1ng k\u1ec3. C\u00e1c \u0111\u1ed9ng t\u00e1c c\u00fai – \u0111\u1ee9ng, v\u1edbi, mang v\u00e1c nh\u1eb9 gi\u00fap k\u00edch ho\u1ea1t nhi\u1ec1u nh\u00f3m c\u01a1 nh\u01b0 ch\u00e2n, l\u01b0ng, vai v\u00e0 c\u01a1 trung t\u00e2m. Theo \u01b0\u1edbc t\u00ednh, d\u1ecdn d\u1eb9p nh\u00e0 c\u1eeda \u1edf m\u1ee9c \u0111\u1ed9 v\u1eeba c\u00f3 th\u1ec3 ti\u00eau hao t\u1eeb 150-250 kcal m\u1ed7i gi\u1edd, t\u00f9y c\u01b0\u1eddng \u0111\u1ed9.<\/p>\n
\u0110\u1ec3 v\u1eeba an to\u00e0n v\u1eeba hi\u1ec7u qu\u1ea3, b\u1ea1n c\u1ea7n l\u01b0u \u00fd:<\/p>\n
– Kh\u1edfi \u0111\u1ed9ng nh\u1eb9 tr\u01b0\u1edbc khi d\u1ecdn d\u1eb9p, \u0111\u1eb7c bi\u1ec7t v\u1edbi ng\u01b0\u1eddi trung ni\u00ean v\u00e0 cao tu\u1ed5i.<\/p>\n
– Chia nh\u1ecf c\u00f4ng vi\u1ec7c, tr\u00e1nh l\u00e0m li\u00ean t\u1ee5c trong th\u1eddi gian d\u00e0i g\u00e2y \u0111au l\u01b0ng, m\u1ecfi g\u1ed1i.<\/p>\n
– Gi\u1eef t\u01b0 th\u1ebf \u0111\u00fang khi c\u00fai ng\u01b0\u1eddi, \u01b0u ti\u00ean g\u1eadp g\u1ed1i thay v\u00ec g\u1eadp l\u01b0ng.<\/p>\n
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\n $\"D\u1ecdn$ \n <\/div>
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D\u1ecdn d\u1eb9p, lau ch\u00f9i, s\u1eafp x\u1ebfp nh\u00e0 c\u1eeda tr\u01b0\u1edbc T\u1ebft l\u00e0 ho\u1ea1t \u0111\u1ed9ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng \u0111\u00e1ng k\u1ec3.<\/p>\n<\/figcaption><\/figure>\n
2. Du xu\u00e2n, ch\u00fac T\u1ebft – h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng nh\u01b0ng hi\u1ec7u qu\u1ea3 <\/strong><\/h2>\nDu xu\u00e2n<\/a>, \u0111i l\u1ec5 ch\u00f9a<\/a>, th\u0103m h\u1ecd h\u00e0ng th\u01b0\u1eddng \u0111\u00f2i h\u1ecfi \u0111i b\u1ed9 nhi\u1ec1u h\u01a1n ng\u00e0y th\u01b0\u1eddng, \u0111\u1eb7c bi\u1ec7t khi di chuy\u1ec3n trong khu\u00f4n vi\u00ean r\u1ed9ng, leo b\u1eadc th\u1ec1m ho\u1eb7c c\u1ea7u thang. \u0110i b\u1ed9 v\u1edbi t\u1ed1c \u0111\u1ed9 v\u1eeba (kho\u1ea3ng 4-5 km\/gi\u1edd) c\u00f3 th\u1ec3 ti\u00eau hao 200-300 kcal m\u1ed7i gi\u1edd, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 ch\u1ee9c n\u0103ng tim ph\u1ed5i.<\/p>\n
\u0110\u1ec3 t\u0103ng hi\u1ec7u qu\u1ea3 v\u1eadn \u0111\u1ed9ng khi du xu\u00e2n, m\u1ed7i ng\u01b0\u1eddi c\u00f3 th\u1ec3:<\/p>\n
– \u01afu ti\u00ean \u0111i b\u1ed9 thay v\u00ec di chuy\u1ec3n ho\u00e0n to\u00e0n b\u1eb1ng ph\u01b0\u01a1ng ti\u1ec7n c\u01a1 gi\u1edbi \u1edf nh\u1eefng qu\u00e3ng \u0111\u01b0\u1eddng ng\u1eafn.<\/p>\n
– \u0110i gi\u00e0y \u0111\u1ebf m\u1ec1m, tho\u1ea3i m\u00e1i \u0111\u1ec3 gi\u1ea3m nguy c\u01a1 \u0111au kh\u1edbp, tr\u01b0\u1ee3t ng\u00e3.<\/p>\n
– K\u1ebft h\u1ee3p \u0111i b\u1ed9 v\u1edbi h\u00edt th\u1edf s\u00e2u, gi\u1eef nh\u1ecbp b\u01b0\u1edbc \u0111\u1ec1u \u0111\u1ec3 tr\u00e1nh m\u1ec7t s\u1edbm.<\/p>\n
Trong d\u1ecbp T\u1ebft, nhi\u1ec1u gia \u0111\u00ecnh sum h\u1ecdp \u0111\u00f4ng ng\u01b0\u1eddi, vi\u1ec7c \u0111i l\u1ea1i, l\u00ean xu\u1ed1ng c\u1ea7u thang di\u1ec5n ra th\u01b0\u1eddng xuy\u00ean h\u01a1n. Leo c\u1ea7u thang l\u00e0 h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 kh\u00e1, gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 ch\u00e2n v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n tim m\u1ea1ch. Ch\u1ec9 c\u1ea7n leo c\u1ea7u thang 5-10 ph\u00fat m\u1ed7i ng\u00e0y, chia th\u00e0nh nhi\u1ec1u l\u1ea7n ng\u1eafn, c\u0169ng \u0111\u00e3 g\u00f3p ph\u1ea7n n\u00e2ng t\u1ed5ng m\u1ee9c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c, \u0111\u1eb7c bi\u1ec7t v\u1edbi ng\u01b0\u1eddi kh\u00f4ng c\u00f3 th\u00f3i quen t\u1eadp luy\u1ec7n.<\/p>\n
\n
\n $\"D\u1ecdn$ \n <\/div>
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Du xu\u00e2n, \u0111i l\u1ec5 ch\u00f9a, th\u0103m h\u1ecd h\u00e0ng th\u01b0\u1eddng \u0111\u00f2i h\u1ecfi \u0111i b\u1ed9 nhi\u1ec1u h\u01a1n ng\u00e0y th\u01b0\u1eddng, \u0111\u1eb7c bi\u1ec7t khi di chuy\u1ec3n trong khu\u00f4n vi\u00ean r\u1ed9ng.<\/p>\n<\/figcaption><\/figure>\n
3. Ch\u01a1i v\u1edbi tr\u1ebb nh\u1ecf – v\u1eadn \u0111\u1ed9ng t\u1ef1 nhi\u00ean gi\u00fap gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng<\/strong><\/h2>\nNh\u1eefng tr\u00f2 ch\u01a1i ng\u00e0y T\u1ebft <\/a>nh\u01b0 \u0111\u00e1 b\u00f3ng nh\u1eb9, c\u1ea7u l\u00f4ng, ch\u1ea1y nh\u1ea3y c\u00f9ng tr\u1ebb nh\u1ecf kh\u00f4ng ch\u1ec9 mang l\u1ea1i ni\u1ec1m vui m\u00e0 c\u00f2n gi\u00fap t\u0103ng nh\u1ecbp tim, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng linh ho\u1ea1t. C\u00e1c ho\u1ea1t \u0111\u1ed9ng n\u00e0y th\u01b0\u1eddng \u0111\u1ea1t m\u1ee9c v\u1eadn \u0111\u1ed9ng th\u1ec3 l\u1ef1c v\u1eeba, gi\u00fap ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng<\/a> v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng nh\u1edd t\u0103ng ti\u1ebft endorphin.<\/p>\n
V\u1edbi ng\u01b0\u1eddi l\u1edbn, vi\u1ec7c tham gia ch\u01a1i c\u00f9ng tr\u1ebb c\u0169ng l\u00e0 c\u00e1ch gi\u1ea3m stress, h\u1ea1n ch\u1ebf th\u1eddi gian ng\u1ed3i l\u00e2u, y\u1ebfu t\u1ed1 nguy c\u01a1 c\u1ee7a nhi\u1ec1u b\u1ec7nh m\u1ea1n t\u00ednh nh\u01b0 tim m\u1ea1ch, \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng type 2.<\/p>\n
4. C\u00e1ch t\u1eadn d\u1ee5ng v\u1eadn \u0111\u1ed9ng t\u1ef1 nhi\u00ean \u0111\u1ec3 kh\u00f4ng t\u0103ng c\u00e2n d\u1ecbp T\u1ebft<\/strong><\/h2>\n
\u0110\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe trong d\u1ecbp T\u1ebft, c\u00e1c chuy\u00ean gia khuy\u1ebfn c\u00e1o:<\/p>\n
– Kh\u00f4ng ng\u1ed3i li\u00ean t\u1ee5c qu\u00e1 30 – 60 ph\u00fat, n\u00ean \u0111\u1ee9ng d\u1eady \u0111i l\u1ea1i nh\u1eb9 nh\u00e0ng.<\/p>\n
– Ch\u1ee7 \u0111\u1ed9ng tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng gia \u0111\u00ecnh thay v\u00ec ch\u1ec9 ng\u1ed3i \u0103n u\u1ed1ng, tr\u00f2 chuy\u1ec7n.<\/p>\n
– K\u1ebft h\u1ee3p v\u1eadn \u0111\u1ed9ng v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ee3p l\u00fd, ki\u1ec3m so\u00e1t kh\u1ea9u ph\u1ea7n v\u00e0 h\u1ea1n ch\u1ebf r\u01b0\u1ee3u bia.<\/p>\n
T\u1ebft kh\u00f4ng nh\u1ea5t thi\u1ebft l\u00e0 th\u1eddi gian “ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n” kh\u1ecfi v\u1eadn \u0111\u1ed9ng. Khi bi\u1ebft t\u1eadn d\u1ee5ng nh\u1eefng ho\u1ea1t \u0111\u1ed9ng quen thu\u1ed9c nh\u01b0 du xu\u00e2n, d\u1ecdn d\u1eb9p nh\u00e0 c\u1eeda, ch\u01a1i v\u1edbi tr\u1ebb, m\u1ed7i ng\u01b0\u1eddi ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 duy tr\u00ec m\u1ee9c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c c\u1ea7n thi\u1ebft, gi\u00fap c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh v\u00e0 tinh th\u1ea7n s\u1ea3ng kho\u00e1i trong nh\u1eefng ng\u00e0y \u0111\u1ea7u n\u0103m m\u1edbi.<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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C\u00e1ch n\u00e0o \u0111\u1ec3 gi\u1ea3m c\u00e2n kh\u00f4ng c\u1ea7n cardio? | SK\u0110S<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
Kh\u00f4ng c\u1ea7n \u0103n ki\u00eang kh\u1eaft khe d\u1ecbp T\u1ebft, b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng sau tu\u1ed5i 60 SK\u0110S – Sau tu\u1ed5i 60, m\u1ee1 b\u1ee5ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 m\u1ee1 n\u1ed9i t\u1ea1ng, d\u1ec5 t\u00edch t\u1ee5 d\u00f9 c\u00e2n n\u1eb7ng \u00edt thay \u0111\u1ed5i. Thay v\u00ec \u0103n ki\u00eang kh\u1eaft khe, ng\u01b0\u1eddi cao tu\u1ed5i c\u00f3 th\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng […]<\/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-2251","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\/2251","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=2251"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/2251\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2251"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2251"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2251"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}