$\"M\u1ed1i$ <\/a>
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M\u1ed1i li\u00ean h\u1ec7 gi\u1eefa v\u1eadn \u0111\u1ed9ng v\u00e0 s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
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<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
Theo Trung t\u00e2m Ki\u1ec3m so\u00e1t b\u1ec7nh t\u1eadt Hoa K\u1ef3 (CDC), c\u00f3 b\u1ed1n tr\u1ee5 c\u1ed9t c\u1ee7a l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh cho tim bao g\u1ed3m \u0103n m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng b\u1ed5 d\u01b0\u1ee1ng, duy tr\u00ec c\u00e2n n\u1eb7ng kh\u1ecfe m\u1ea1nh, kh\u00f4ng h\u00fat thu\u1ed1c v\u00e0 t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean<\/a>.<\/p>\n
\u0110\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch, Hi\u1ec7p h\u1ed9i Tim m\u1ea1ch Hoa K\u1ef3 (AHA) khuy\u1ebfn ngh\u1ecb n\u00ean t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u v\u1eeba ph\u1ea3i \u00edt nh\u1ea5t 150 ph\u00fat ho\u1eb7c 75 ph\u00fat t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u m\u1ea1nh m\u1ed7i tu\u1ea7n, c\u1ed9ng v\u1edbi \u00edt nh\u1ea5t hai ng\u00e0y t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh t\u1eeb trung b\u00ecnh \u0111\u1ebfn c\u01b0\u1eddng \u0111\u1ed9 cao.<\/p>\n
V\u00ec sao t\u1eadp th\u1ec3 d\u1ee5c t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch?<\/strong><\/h2>\nGi\u1ed1ng nh\u01b0 b\u1ea5t k\u1ef3 c\u01a1 b\u1eafp n\u00e0o, tr\u00e1i tim c\u1ee7a b\u1ea1n s\u1ebd kh\u1ecfe m\u1ea1nh v\u00e0 c\u00e2n \u0111\u1ed1i h\u01a1n n\u1ebfu b\u1ea1n t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n. BS. Leda Ghannad, chuy\u00ean gia y h\u1ecdc th\u1ec3 thao t\u1ea1i Trung t\u00e2m Y t\u1ebf \u0110\u1ea1i h\u1ecdc Rush, M\u1ef9 cho bi\u1ebft, t\u1eadp th\u1ec3 d\u1ee5c gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng cung c\u1ea5p m\u00e1u v\u00e0 oxy \u0111\u1ebfn c\u00e1c m\u00f4 v\u00e0 c\u01a1 quan c\u1ee7a tim \u0111\u1ed3ng th\u1eddi l\u00e0m t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 v\u00e0 gi\u1ea3m c\u00e2n<\/a>, c\u00f3 li\u00ean quan \u0111\u1ebfn gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh tim.<\/p>\n
Ngo\u00e0i ra, t\u1eadp th\u1ec3 d\u1ee5c h\u1ed7 tr\u1ee3 tim x\u00e2y d\u1ef1ng c\u00e1c \u0111\u1ed9ng m\u1ea1ch v\u00e0 mao m\u1ea1ch m\u1edbi, gi\u00fap ng\u0103n ng\u1eeba c\u00e1c c\u01a1n \u0111au tim, gi\u1ea3m cholesterol v\u00e0 gi\u00fap \u0111i\u1ec1u h\u00f2a l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u.<\/p>\n
M\u1eb7c d\u00f9 b\u1ea5t k\u1ef3 lo\u1ea1i ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t n\u00e0o c\u0169ng mang l\u1ea1i l\u1ee3i \u00edch cho tim m\u1ea1ch, nh\u01b0ng m\u1ed9t s\u1ed1 h\u00ecnh th\u1ee9c l\u1ea1i \u0111\u1eb7c bi\u1ec7t hi\u1ec7u qu\u1ea3 nh\u01b0 ch\u1ea1y, khi\u00eau v\u0169<\/a>, ch\u01a1i tennis\u2026<\/p>\n
C\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t t\u1ed1t nh\u1ea5t cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/strong><\/h2>\n
Ch\u1ea1y b\u1ed9<\/em><\/p>\n
\u0110\u1ec3 ch\u0103m s\u00f3c tr\u00e1i tim, b\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n ch\u1ea1y b\u1ed9 m\u1ed7i ng\u00e0y. Theo m\u1ed9t nghi\u00ean c\u1ee9u l\u1edbn tr\u00ean t\u1ea1p ch\u00ed c\u1ee7a \u0110\u1ea1i h\u1ecdc Tim m\u1ea1ch Hoa K\u1ef3, nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 c\u00f3 nguy c\u01a1 t\u1eed vong<\/a> s\u1edbm do b\u1ea5t k\u1ef3 nguy\u00ean nh\u00e2n n\u00e0o th\u1ea5p h\u01a1n 30% v\u00e0 nguy c\u01a1 t\u1eed vong s\u1edbm do b\u1ec7nh tim th\u1ea5p h\u01a1n 45% so v\u1edbi ng\u01b0\u1eddi kh\u00f4ng ch\u1ea1y b\u1ed9.<\/p>\n
Do \u0111\u00f3, ngay c\u1ea3 vi\u1ec7c ch\u1ea1y b\u1ed9 ch\u1ec9 5 \u0111\u1ebfn 10 ph\u00fat m\u1ed7i ng\u00e0y v\u1edbi t\u1ed1c \u0111\u1ed9 th\u1ea5p c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m nguy c\u01a1 t\u1eed vong do b\u1ec7nh tim.<\/p>\n
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\n $\"chay-bo-co-tot-cho-sinh-ly-khong-5\"$ \n <\/div>\n
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Ch\u1ea1y b\u1ed9 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n<\/p><\/div>\n<\/div>\n
Khi\u00eau v\u0169<\/em><\/p>\n
M\u1ed9t nghi\u00ean c\u1ee9u l\u1edbn tr\u00ean T\u1ea1p ch\u00ed Y h\u1ecdc D\u1ef1 ph\u00f2ng Hoa K\u1ef3 \u0111\u00e3 li\u00ean k\u1ebft vi\u1ec7c khi\u00eau v\u0169 \u1edf c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i v\u1edbi nguy c\u01a1 t\u1eed vong s\u1edbm do b\u1ec7nh tim th\u1ea5p h\u01a1n. Nguy\u00ean nh\u00e2n do nh\u1eefng ng\u01b0\u1eddi khi\u00eau v\u0169 th\u01b0\u1eddng luy\u1ec7n t\u1eadp \u0111\u1ec1u \u0111\u1eb7n, nhi\u1ec1u n\u0103m n\u00ean mang l\u1ea1i l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i.<\/p>\n
H\u01a1n n\u1eefa, khi\u00eau v\u0169 c\u0169ng mang l\u1ea1i l\u1ee3i \u00edch t\u00e2m l\u00fd x\u00e3 h\u1ed9i – ch\u1eb3ng h\u1ea1n nh\u01b0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng<\/a>, s\u1ef1 t\u1ef1 tin v\u00e0 x\u00e2y d\u1ef1ng m\u1ed1i quan h\u1ec7, \u0111i\u1ec1u n\u00e0y c\u0169ng g\u1eafn li\u1ec1n v\u1edbi vi\u1ec7c c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n
B\u1ea1n c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn b\u1ea5t k\u1ef3 h\u00ecnh th\u1ee9c khi\u00eau v\u0169 n\u00e0o nh\u01b0 zumba, hip hop\u2026<\/p>\n
Qu\u1ea7n v\u1ee3t<\/a><\/em><\/p>\n
Theo m\u1ed9t nghi\u00ean c\u1ee9u c\u1ee7a T\u1ea1p ch\u00ed Y h\u1ecdc Th\u1ec3 thao Anh, c\u00e1c m\u00f4n th\u1ec3 thao d\u00f9ng v\u1ee3t (bao g\u1ed3m qu\u1ea7n v\u1ee3t, c\u1ea7u l\u00f4ng v\u00e0 b\u00f3ng qu\u1ea7n) c\u00f3 li\u00ean quan \u0111\u1ebfn vi\u1ec7c gi\u1ea3m nguy c\u01a1 t\u1eed vong s\u1edbm do bi\u1ebfn c\u1ed1 tim m\u1ea1ch, khi\u1ebfn m\u00f4n th\u1ec3 thao n\u00e0y tr\u1edf th\u00e0nh m\u1ed9t trong nh\u1eefng h\u00ecnh th\u1ee9c t\u1eadp th\u1ec3 d\u1ee5c t\u1ed1t nh\u1ea5t cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n
Nguy\u00ean nh\u00e2n do c\u00e1c m\u00f4n th\u1ec3 thao d\u00f9ng v\u1ee3t c\u00f3 c\u01b0\u1eddng \u0111\u1ed9 cao v\u00e0 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn nhi\u1ec1u nh\u00f3m c\u01a1 kh\u00e1c nhau khi\u1ebfn tim ph\u1ea3i l\u00e0m vi\u1ec7c nhi\u1ec1u h\u01a1n \u0111\u1ec3 b\u01a1m m\u00e1u<\/a> \u0111i kh\u1eafp c\u01a1 th\u1ec3. Trong khi \u0111\u00f3, tim c\u00e0ng l\u00e0m vi\u1ec7c ch\u0103m ch\u1ec9 th\u00ec c\u00e0ng kh\u1ecfe m\u1ea1nh.<\/p>\n
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\n $\"download\"$ \n <\/div>\n
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Ch\u01a1i qu\u1ea7n v\u1ee3t<\/p>\n<\/p><\/div>\n<\/div>\n
\u0110i b\u1ed9<\/em><\/p>\n
\u0110i b\u1ed9 l\u00e0 h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch cho ng\u01b0\u1eddi \u0111ang c\u00f3 b\u1ec7nh tim m\u1ea1ch ho\u1eb7c ng\u01b0\u1eddi cao tu\u1ed5i c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 kh\u1edbp.<\/p>\n
M\u1eb7c d\u00f9 b\u1ea5t k\u1ef3 h\u00ecnh th\u1ee9c \u0111i b\u1ed9 n\u00e0o c\u0169ng c\u00f3 l\u1ee3i cho tim m\u1ea1ch nh\u01b0ng nghi\u00ean c\u1ee9u tr\u00ean T\u1ea1p ch\u00ed Y h\u1ecdc Th\u1ec3 thao Anh cho th\u1ea5y, s\u1ea3i b\u01b0\u1edbc khi \u0111i b\u1ed9 c\u00e0ng nhanh th\u00ec k\u1ebft qu\u1ea3 c\u00e0ng t\u1ed1t. Do v\u1eady, khi \u0111i b\u1ed9, b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng c\u01b0\u1eddng \u0111\u1ed9 b\u01b0\u1edbc ch\u00e2n, \u0111i b\u1ed9 nhanh<\/a> h\u01a1n \u0111\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe h\u01a1n.<\/p>\n
\u0110\u1ea1p xe<\/em><\/p>\n
\u0110\u1ea1p xe l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp t\u1ed1t nh\u1ea5t b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch do l\u00e0m t\u0103ng nh\u1ecbp tim nh\u01b0ng t\u00e1c \u0111\u1ed9ng th\u1ea5p \u0111\u1ebfn kh\u1edbp. \u0110\u00e2y c\u0169ng l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn kh\u00e1c cho nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng th\u1ec3 (ho\u1eb7c kh\u00f4ng mu\u1ed1n) ch\u1ea1y.<\/p>\n
Yoga v\u00e0 th\u00e1i c\u1ef1c quy\u1ec1n<\/a> <\/em><\/p>\n
H\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n n\u00e0y r\u1ea5t t\u1ed1t cho ng\u01b0\u1eddi l\u1edbn tu\u1ed5i ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi c\u00f3 ti\u1ec1n s\u1eed b\u1ec7nh tim kh\u00f4ng th\u1ec3 t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao do c\u00e1c b\u00e0i t\u1eadp \u00edt g\u00e2y c\u0103ng th\u1eb3ng cho tim nh\u01b0ng v\u1eabn l\u00e0m t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 v\u00e0 gi\u1ea3m huy\u1ebft \u00e1p.<\/p>\n
Tr\u00ean th\u1ef1c t\u1ebf, nghi\u00ean c\u1ee9u th\u00e1ng 5 n\u0103m 2019 tr\u00ean T\u1ea1p ch\u00ed Ph\u1ee5c h\u1ed3i v\u00e0 Ph\u00f2ng ng\u1eeba Tim ph\u1ed5i cho th\u1ea5y yoga c\u1ea3i thi\u1ec7n c\u00e1c y\u1ebfu t\u1ed1 nguy c\u01a1 b\u1ec7nh tim, bao g\u1ed3m huy\u1ebft \u00e1p, nh\u1ecbp tim, b\u00e9o ph\u00ec v\u00e0 m\u1ee9c cholesterol. M\u1ed9t ph\u1ea7n c\u00f3 th\u1ec3 l\u00e0 do t\u00e1c d\u1ee5ng th\u01b0 gi\u00e3n c\u1ee7a thi\u1ec1n \u0111\u1ecbnh<\/a>.<\/p>\n
Tuy nhi\u00ean, c\u1ea7n l\u01b0u \u00fd r\u1eb1ng yoga v\u00e0 th\u00e1i c\u1ef1c quy\u1ec1n kh\u00f4ng l\u00e0m nh\u1ecbp tim t\u0103ng cao b\u1eb1ng c\u00e1c b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c c\u01b0\u1eddng \u0111\u1ed9 cao n\u00ean b\u1ea1n s\u1ebd ph\u1ea3i th\u1ef1c hi\u1ec7n ch\u00fang trong m\u1ed9t th\u1eddi gian d\u00e0i h\u01a1n \u0111\u1ec3 th\u1ea5y \u0111\u01b0\u1ee3c l\u1ee3i \u00edch cho tr\u00e1i tim c\u1ee7a m\u00ecnh.<\/p>\n
Ngo\u00e0i c\u00e1c h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n tr\u00ean, b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp luy\u1ec7n c\u00e1c b\u00e0i t\u1eadp s\u1ee9c \u0111\u1ec1 kh\u00e1ng, HIIT \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u, huy\u1ebft \u00e1p v\u00e0 ch\u1ee9c n\u0103ng tim.<\/p>\n
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\n $\"photo-1-1599394853415248538403\"$ \n <\/div>\n
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T\u1eadp luy\u1ec7n th\u00e1i c\u1ef1c quy\u1ec1n t\u1ed1t cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n<\/p><\/div>\n<\/div>\n
L\u1eddi khuy\u00ean b\u1ed5 sung \u0111\u1ec3 duy tr\u00ec t\u1eadp th\u1ec3 d\u1ee5c t\u1ed1t cho tim<\/b><\/i><\/p>\n
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Thay v\u00ec th\u1ef1c hi\u1ec7n m\u1ed9t ho\u1eb7c hai b\u00e0i t\u1eadp d\u00e0i m\u1ed7i tu\u1ea7n, h\u00e3y chia b\u00e0i t\u1eadp th\u00e0nh nh\u1eefng ph\u1ea7n nh\u1ecf nh\u01b0 \u0111i b\u1ed9 15 ph\u00fat v\u00e0o m\u1ed7i bu\u1ed5i s\u00e1ng<\/a> v\u00e0 bu\u1ed5i t\u1ed1i.<\/li>\n
L\u1ef1a ch\u1ecdn lo\u1ea1i h\u00ecnh t\u1eadp luy\u1ec7n y\u00eau th\u00edch \u0111\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n, c\u00f3 th\u1ec3 l\u00e0 khi\u00eau v\u0169, \u0111i b\u1ed9 hay ch\u1ea1y b\u1ed9, t\u1eadp luy\u1ec7n \u0111\u1ec1 kh\u00e1ng\u2026<\/li>\n
Tham gia m\u1ed9t l\u1edbp h\u1ecdc ho\u1eb7c t\u00ecm m\u1ed9t ng\u01b0\u1eddi b\u1ea1n c\u00f9ng t\u1eadp luy\u1ec7n \u0111\u1ec3 c\u00f9ng th\u1ef1c hi\u1ec7n \u0111i b\u1ed9 ho\u1eb7c ch\u1ea1y.<\/li>\n<\/ul>\n
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\n Duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t v\u1edbi s\u1ee9c kh\u1ecfe tim m\u1ea1ch, d\u00f9 b\u1ea1n kh\u00f4ng th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c trong kho\u1ea3ng th\u1eddi gian khuy\u1ebfn c\u00e1o nh\u01b0ng ch\u1ec9 c\u1ea7n th\u1eddi gian ng\u1eafn c\u0169ng c\u00f3 t\u00e1c d\u1ee5ng t\u0103ng c\u01b0\u1eddng ch\u1ee9c n\u0103ng tim m\u1ea1ch.\n <\/div>\n
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M\u1eddi b\u1ea1n xem ti\u1ebfp video:<\/h4>\n
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10 l\u1eddi khuy\u00ean c\u1ee7a b\u00e1c s\u0129 gi\u00fap ph\u00f2ng b\u1ec7nh tim m\u1ea1ch hi\u1ec7u qu\u1ea3.<\/p>\n<\/p><\/div>\n<\/div>\n