{"id":2276,"date":"2020-11-02T11:48:50","date_gmt":"2020-11-02T04:48:50","guid":{"rendered":"http:\/\/vitamin.demo.xemwebmau.com\/?p=2276"},"modified":"2020-11-02T11:48:50","modified_gmt":"2020-11-02T04:48:50","slug":"loi-ich-cua-tap-the-duc-nhip-dieu-la-gi","status":"publish","type":"post","link":"https:\/\/vitamin.webmaudep.net\/?p=2276","title":{"rendered":"L\u1ee3i \u00edch c\u1ee7a t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u l\u00e0 g\u00ec?"},"content":{"rendered":"

2\/11\/2020\u00a0 11:11 AM<\/em><\/p>\n

L\u1ee3i \u00edch c\u1ee7a t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u l\u00e0 g\u00ec?<\/strong><\/h2>\n

T\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u l\u00e0 b\u1ea5t k\u1ef3 ho\u1ea1t \u0111\u1ed9ng n\u00e0o gi\u00fap b\u01a1m m\u00e1u v\u00e0 c\u00e1c nh\u00f3m c\u01a1 l\u1edbn ho\u1ea1t \u0111\u1ed9ng. N\u00f3 c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 ho\u1ea1t \u0111\u1ed9ng tim m\u1ea1ch. V\u00ed d\u1ee5 v\u1ec1 t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u bao g\u1ed3m:<\/p>\n

\u0111i b\u1ed9 nhanh<\/p>\n

b\u01a1i l\u1ed9i<\/p>\n

d\u1ecdn d\u1eb9p ho\u1eb7c l\u00e0m v\u01b0\u1eddn n\u1eb7ng nh\u1ecdc<\/p>\n

\u0111ang ch\u1ea1y<\/p>\n

\u0111\u1ea1p xe<\/p>\n

ch\u01a1i b\u00f3ng \u0111\u00e1<\/p>\n

C\u00e1c chuy\u00ean gia khuy\u00ean b\u1ea1n n\u00ean d\u00e0nh \u00edt nh\u1ea5t 150 ph\u00fat t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u v\u1eeba ph\u1ea3i ho\u1eb7c 75 ph\u00fat ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh m\u1ed7i tu\u1ea7n. \u0110i b\u1ed9 nhanh ho\u1eb7c b\u01a1i l\u1ed9i l\u00e0 nh\u1eefng v\u00ed d\u1ee5 v\u1ec1 ho\u1ea1t \u0111\u1ed9ng v\u1eeba ph\u1ea3i. Ch\u1ea1y ho\u1eb7c \u0111\u1ea1p xe l\u00e0 nh\u1eefng v\u00ed d\u1ee5 v\u1ec1 ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh m\u1ebd.<\/p>\n

Nh\u01b0ng t\u1ea1i sao t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u \u0111\u01b0\u1ee3c khuy\u1ebfn kh\u00edch? \u0110\u1ecdc ti\u1ebfp \u0111\u1ec3 t\u00ecm hi\u1ec3u v\u1ec1 nh\u1eefng l\u1ee3i \u00edch v\u00e0 nh\u1eadn l\u1eddi khuy\u00ean v\u1ec1 c\u00e1ch k\u1ebft h\u1ee3p t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u v\u00e0o th\u00f3i quen c\u1ee7a b\u1ea1n.<\/p>\n

\"l\u1ee3i<\/p>\n

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    C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/h3>\n<\/li>\n<\/ol>\n

    T\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u \u0111\u01b0\u1ee3c Hi\u1ec7p h\u1ed9i Tim m\u1ea1ch Hoa K\u1ef3 v\u00e0 h\u1ea7u h\u1ebft c\u00e1c b\u00e1c s\u0129 khuy\u1ebfn kh\u00edch cho nh\u1eefng ng\u01b0\u1eddi b\u1ecb ho\u1eb7c c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh tim. \u0110\u00f3 l\u00e0 b\u1edfi v\u00ec t\u1eadp th\u1ec3 d\u1ee5c t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho tr\u00e1i tim c\u1ee7a b\u1ea1n v\u00e0 gi\u00fap n\u00f3 b\u01a1m m\u00e1u \u0111i kh\u1eafp c\u01a1 th\u1ec3 hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

    T\u1eadp th\u1ec3 d\u1ee5c tim m\u1ea1ch c\u0169ng c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m huy\u1ebft \u00e1p v\u00e0 gi\u1eef cho \u0111\u1ed9ng m\u1ea1ch c\u1ee7a b\u1ea1n th\u00f4ng tho\u00e1ng b\u1eb1ng c\u00e1ch t\u0103ng cholesterol lipoprotein m\u1eadt \u0111\u1ed9 cao (HDL) \u201ct\u1ed1t\u201d v\u00e0 gi\u1ea3m m\u1ee9c cholesterol lipoprotein m\u1eadt \u0111\u1ed9 th\u1ea5p (LDL) \u201cx\u1ea5u\u201d trong m\u00e1u.<\/p>\n

    N\u1ebfu b\u1ea1n \u0111\u1eb7c bi\u1ec7t mu\u1ed1n gi\u1ea3m huy\u1ebft \u00e1p v\u00e0 cholesterol, h\u00e3y t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u t\u1eeb trung b\u00ecnh \u0111\u1ebfn m\u1ea1nh trong 40 ph\u00fat t\u1eeb 3 \u0111\u1ebfn 4 l\u1ea7n m\u1ed7i tu\u1ea7n.<\/p>\n

     <\/p>\n

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    1. \n

      Gi\u1ea3m huy\u1ebft \u00e1p<\/h3>\n<\/li>\n<\/ol>\n

      T\u1eadp th\u1ec3 d\u1ee5c tim m\u1ea1ch c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n ki\u1ec3m so\u00e1t c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a huy\u1ebft \u00e1p cao. \u0110\u00f3 l\u00e0 v\u00ec t\u1eadp th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m huy\u1ebft \u00e1p. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng c\u00e1ch kh\u00e1c \u0111\u1ec3 gi\u1ea3m huy\u1ebft \u00e1p m\u00e0 kh\u00f4ng c\u1ea7n thu\u1ed1c.<\/p>\n

       <\/p>\n

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      1. \n

        Gi\u00fap \u0111i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u<\/h3>\n<\/li>\n<\/ol>\n

        Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean gi\u00fap \u0111i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng insulin v\u00e0 gi\u1ea3m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u, \u0111\u1ed3ng th\u1eddi gi\u1eef tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 \u1edf m\u1ee9c \u1ed5n \u0111\u1ecbnh. Trong m\u1ed9t nghi\u00ean c\u1ee9u tr\u00ean nh\u1eefng ng\u01b0\u1eddi m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2, c\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u ph\u00e1t hi\u1ec7n ra r\u1eb1ng b\u1ea5t k\u1ef3 h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng n\u00e0o, d\u00f9 l\u00e0 hi\u1ebfu kh\u00ed hay k\u1ef5 kh\u00ed, \u0111\u1ec1u c\u00f3 th\u1ec3 c\u00f3 nh\u1eefng t\u00e1c \u0111\u1ed9ng n\u00e0y.<\/p>\n

         <\/p>\n

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        1. \n

          Gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng hen suy\u1ec5n<\/h3>\n<\/li>\n<\/ol>\n

          T\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u c\u00f3 th\u1ec3 gi\u00fap nh\u1eefng ng\u01b0\u1eddi b\u1ecb hen suy\u1ec5n gi\u1ea3m t\u1ea7n su\u1ea5t v\u00e0 m\u1ee9c \u0111\u1ed9 nghi\u00eam tr\u1ecdng c\u1ee7a c\u00e1c c\u01a1n hen suy\u1ec5n. Tuy nhi\u00ean, b\u1ea1n v\u1eabn n\u00ean n\u00f3i chuy\u1ec7n v\u1edbi b\u00e1c s\u0129 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u m\u1ed9t th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c m\u1edbi n\u1ebfu b\u1ea1n b\u1ecb hen suy\u1ec5n. H\u1ecd c\u00f3 th\u1ec3 \u0111\u1ec1 xu\u1ea5t c\u00e1c ho\u1ea1t \u0111\u1ed9ng ho\u1eb7c bi\u1ec7n ph\u00e1p ph\u00f2ng ng\u1eeba c\u1ee5 th\u1ec3 \u0111\u1ec3 gi\u00fap b\u1ea1n an to\u00e0n trong khi t\u1eadp luy\u1ec7n.<\/p>\n

           <\/p>\n

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          1. \n

            Gi\u1ea3m \u0111au m\u00e3n t\u00ednh<\/h3>\n<\/li>\n<\/ol>\n

            N\u1ebfu b\u1ea1n b\u1ecb \u0111au l\u01b0ng m\u00e3n t\u00ednh, t\u1eadp th\u1ec3 d\u1ee5c tim m\u1ea1ch – \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c ho\u1ea1t \u0111\u1ed9ng \u00edt t\u00e1c \u0111\u1ed9ng, nh\u01b0 b\u01a1i l\u1ed9i ho\u1eb7c th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u d\u01b0\u1edbi n\u01b0\u1edbc – c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n l\u1ea5y l\u1ea1i ch\u1ee9c n\u0103ng v\u00e0 \u0111\u1ed9 b\u1ec1n c\u1ee7a c\u01a1. T\u1eadp th\u1ec3 d\u1ee5c c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m th\u00eam ch\u1ee9ng \u0111au l\u01b0ng m\u00e3n t\u00ednh.<\/p>\n

             <\/p>\n

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              H\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7<\/h3>\n<\/li>\n<\/ol>\n

              N\u1ebfu b\u1ea1n kh\u00f3 ng\u1ee7 v\u00e0o ban \u0111\u00eam, h\u00e3y th\u1eed t\u1eadp th\u1ec3 d\u1ee5c tim m\u1ea1ch trong gi\u1edd th\u1ee9c d\u1eady.<\/p>\n

              M\u1ed9t nghi\u00ean c\u1ee9u tr\u00ean nh\u1eefng ng\u01b0\u1eddi c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 m\u00e3n t\u00ednh cho th\u1ea5y r\u1eb1ng m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean k\u1ebft h\u1ee3p v\u1edbi gi\u00e1o d\u1ee5c v\u1ec7 sinh gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t c\u00e1ch \u0111i\u1ec1u tr\u1ecb hi\u1ec7u qu\u1ea3 cho ch\u1ee9ng m\u1ea5t ng\u1ee7.<\/p>\n

              Nh\u1eefng ng\u01b0\u1eddi tham gia ho\u1ea1t \u0111\u1ed9ng aerobic trong 16 tu\u1ea7n v\u00e0 sau \u0111\u00f3 ho\u00e0n th\u00e0nh b\u1ea3ng c\u00e2u h\u1ecfi v\u1ec1 gi\u1ea5c ng\u1ee7 v\u00e0 t\u00e2m tr\u1ea1ng chung c\u1ee7a h\u1ecd. Nh\u00f3m ho\u1ea1t \u0111\u1ed9ng b\u00e1o c\u00e1o ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 th\u1eddi l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n, c\u0169ng nh\u01b0 s\u1ef1 c\u1ea3i thi\u1ec7n v\u1ec1 m\u1ee9c \u0111\u1ed9 t\u1ec9nh t\u00e1o v\u00e0 s\u1ee9c s\u1ed1ng ban ng\u00e0y c\u1ee7a h\u1ecd.<\/p>\n

              Tuy nhi\u00ean, t\u1eadp th\u1ec3 d\u1ee5c qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7 c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7 h\u01a1n. C\u1ed1 g\u1eafng ho\u00e0n th\u00e0nh b\u00e0i t\u1eadp c\u1ee7a b\u1ea1n \u00edt nh\u1ea5t hai gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/p>\n

               <\/p>\n

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                Quy \u0111\u1ecbnh tr\u1ecdng l\u01b0\u1ee3ng<\/h3>\n<\/li>\n<\/ol>\n

                B\u1ea1n c\u00f3 th\u1ec3 \u0111\u00e3 nghe n\u00f3i r\u1eb1ng ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 t\u1eadp th\u1ec3 d\u1ee5c l\u00e0 n\u1ec1n t\u1ea3ng \u0111\u1ec3 gi\u1ea3m c\u00e2n. Nh\u01b0ng ch\u1ec9 t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u c\u00f3 th\u1ec3 gi\u1eef s\u1ee9c m\u1ea1nh gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n v\u00e0 duy tr\u00ec n\u00f3.<\/p>\n

                Trong m\u1ed9t nghi\u00ean c\u1ee9u, c\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u \u0111\u00e3 y\u00eau c\u1ea7u nh\u1eefng ng\u01b0\u1eddi tham gia th\u1eeba c\u00e2n gi\u1eef nguy\u00ean ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang c\u1ee7a h\u1ecd, nh\u01b0ng tham gia v\u00e0o c\u00e1c bu\u1ed5i t\u1eadp th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y 400 \u0111\u1ebfn 600 calo, 5 l\u1ea7n m\u1ed9t tu\u1ea7n, trong 10 th\u00e1ng.<\/p>\n

                K\u1ebft qu\u1ea3 cho th\u1ea5y gi\u1ea3m c\u00e2n \u0111\u00e1ng k\u1ec3, t\u1eeb 4,3 \u0111\u1ebfn 5,7% tr\u1ecdng l\u01b0\u1ee3ng ban \u0111\u1ea7u c\u1ee7a h\u1ecd, cho c\u1ea3 nam v\u00e0 n\u1eef. H\u1ea7u h\u1ebft nh\u1eefng ng\u01b0\u1eddi tham gia \u0111\u1ec1u \u0111i b\u1ed9 ho\u1eb7c ch\u1ea1y b\u1ed9 tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 trong ph\u1ea7n l\u1edbn c\u00e1c bu\u1ed5i t\u1eadp th\u1ec3 d\u1ee5c c\u1ee7a h\u1ecd. N\u1ebfu b\u1ea1n kh\u00f4ng c\u00f3 quy\u1ec1n s\u1eed d\u1ee5ng m\u00e1y ch\u1ea1y b\u1ed9, h\u00e3y th\u1eed \u0111i b\u1ed9 ho\u1eb7c ch\u1ea1y b\u1ed9 nhanh m\u1ed7i ng\u00e0y, ch\u1eb3ng h\u1ea1n nh\u01b0 trong gi\u1edd ngh\u1ec9 tr\u01b0a ho\u1eb7c tr\u01b0\u1edbc b\u1eefa t\u1ed1i.<\/p>\n

                T\u00f9y thu\u1ed9c v\u00e0o tr\u1ecdng l\u01b0\u1ee3ng v\u00e0 t\u1ed1c \u0111\u1ed9 c\u1ee7a b\u1ea1n, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea7n ph\u1ea3i \u0111i b\u1ed9 ho\u1eb7c ch\u1ea1y b\u1ed9 l\u00ean \u0111\u1ebfn 4 d\u1eb7m \u0111\u1ec3 ghi 400 \u0111\u1ebfn 600 calo. C\u1eaft gi\u1ea3m l\u01b0\u1ee3ng calo c\u00f9ng v\u1edbi t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u c\u00f3 th\u1ec3 gi\u1ea3m s\u1ed1 l\u01b0\u1ee3ng b\u00e0i t\u1eadp c\u1ea7n thi\u1ebft \u0111\u1ec3 gi\u1ea3m c\u00f9ng m\u1ed9t l\u01b0\u1ee3ng c\u00e2n.<\/p>\n

                 <\/p>\n

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                1. \n

                  T\u0103ng c\u01b0\u1eddng h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch<\/h3>\n<\/li>\n<\/ol>\n

                  C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u t\u1ea1i \u0110\u1ea1i h\u1ecdc Bang Pennsylvania \u0111\u00e3 ki\u1ec3m tra nh\u1eefng ph\u1ee5 n\u1eef n\u0103ng \u0111\u1ed9ng v\u00e0 \u00edt v\u1eadn \u0111\u1ed9ng v\u00e0 t\u00e1c \u0111\u1ed9ng c\u1ee7a vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ed1i v\u1edbi h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch c\u1ee7a h\u1ecd.<\/p>\n

                  m\u1ed9t nh\u00f3m t\u1eadp tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 trong 30 ph\u00fat<\/p>\n

                  m\u1ed9t nh\u00f3m kh\u00e1c \u0111\u00e3 th\u1ef1c hi\u1ec7n m\u1ed9t lo\u1ea1t ho\u1ea1t \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao trong 30 gi\u00e2y<\/p>\n

                  nh\u00f3m cu\u1ed1i c\u00f9ng kh\u00f4ng t\u1eadp th\u1ec3 d\u1ee5c<\/p>\n

                  T\u1ea5t c\u1ea3 ph\u1ee5 n\u1eef \u0111\u01b0\u1ee3c l\u1ea5y m\u00e1u tr\u01b0\u1edbc, sau v\u00e0 v\u00e0o c\u00e1c kho\u1ea3ng th\u1eddi gian kh\u00e1c nhau trong nh\u1eefng ng\u00e0y v\u00e0 tu\u1ea7n sau c\u00e1c bu\u1ed5i t\u1eadp th\u1ec3 d\u1ee5c n\u00e0y.<\/p>\n

                  K\u1ebft qu\u1ea3 cho th\u1ea5y t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u th\u01b0\u1eddng xuy\u00ean v\u00e0 v\u1eeba ph\u1ea3i l\u00e0m t\u0103ng m\u1ed9t s\u1ed1 kh\u00e1ng th\u1ec3 nh\u1ea5t \u0111\u1ecbnh trong m\u00e1u \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 globulin mi\u1ec5n d\u1ecbch. \u0110i\u1ec1u \u0111\u00f3 cu\u1ed1i c\u00f9ng c\u1ee7ng c\u1ed1 h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch. Nh\u00f3m ph\u1ee5 n\u1eef \u00edt v\u1eadn \u0111\u1ed9ng kh\u00f4ng th\u1ea5y c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch v\u00e0 n\u1ed3ng \u0111\u1ed9 cortisol c\u1ee7a h\u1ecd cao h\u01a1n nhi\u1ec1u so v\u1edbi nh\u00f3m ho\u1ea1t \u0111\u1ed9ng t\u00edch c\u1ef1c.<\/p>\n

                   <\/p>\n

                    \n
                  1. \n

                    C\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u1ee7a n\u00e3o<\/h3>\n<\/li>\n<\/ol>\n

                    B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng n\u00e3o b\u1eaft \u0111\u1ea7u m\u1ea5t m\u00f4 sau khi b\u1ea1n 30 tu\u1ed5i? C\u00e1c nh\u00e0 khoa h\u1ecdc \u0111\u00e3 ph\u00e1t hi\u1ec7n ra r\u1eb1ng t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u c\u00f3 th\u1ec3 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh m\u1ea5t m\u00e1t n\u00e0y v\u00e0 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t nh\u1eadn th\u1ee9c.<\/p>\n

                    \u0110\u1ec3 ki\u1ec3m tra l\u00fd thuy\u1ebft n\u00e0y, 55 ng\u01b0\u1eddi l\u1edbn tu\u1ed5i \u0111\u00e3 g\u1eedi \u1ea3nh ch\u1ee5p c\u1ed9ng h\u01b0\u1edfng t\u1eeb (MRI) \u0111\u1ec3 \u0111\u00e1nh gi\u00e1. Nh\u1eefng ng\u01b0\u1eddi tham gia sau \u0111\u00f3 \u0111\u01b0\u1ee3c ki\u1ec3m tra \u0111\u1ec3 \u0111\u00e1nh gi\u00e1 s\u1ee9c kh\u1ecfe c\u1ee7a h\u1ecd, bao g\u1ed3m c\u1ea3 th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u. Nh\u1eefng ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh c\u00f3 th\u00e2n h\u00ecnh c\u00e2n \u0111\u1ed1i nh\u1ea5t cho th\u1ea5y \u00edt gi\u1ea3m c\u00e1c v\u00f9ng n\u00e3o tr\u01b0\u1edbc, \u0111\u1ec9nh v\u00e0 th\u00e1i d\u01b0\u01a1ng. Nh\u00ecn chung, m\u00f4 n\u00e3o c\u1ee7a h\u1ecd m\u1ea1nh m\u1ebd h\u01a1n.<\/p>\n

                    \u0110i\u1ec1u n\u00e0y c\u00f3 \u00fd ngh\u0129a g\u00ec v\u1edbi b\u1ea1n? T\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u c\u00f3 l\u1ee3i cho c\u01a1 th\u1ec3 v\u00e0 tr\u00ed n\u00e3o.<\/p>\n

                     <\/p>\n

                      \n
                    1. \n

                      T\u0103ng c\u01b0\u1eddng t\u00e2m tr\u1ea1ng<\/h3>\n<\/li>\n<\/ol>\n

                      Di chuy\u1ec3n c\u01a1 th\u1ec3 c\u0169ng c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n. Trong m\u1ed9t nghi\u00ean c\u1ee9u tr\u00ean nh\u1eefng ng\u01b0\u1eddi b\u1ecb tr\u1ea7m c\u1ea3m, nh\u1eefng ng\u01b0\u1eddi tham gia \u0111i b\u1ed9 tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 v\u1edbi kho\u1ea3ng th\u1eddi gian 30 ph\u00fat m\u1ed9t bu\u1ed5i. Sau 10 ng\u00e0y, h\u1ecd \u0111\u01b0\u1ee3c y\u00eau c\u1ea7u b\u00e1o c\u00e1o b\u1ea5t k\u1ef3 thay \u0111\u1ed5i n\u00e0o trong t\u00e2m tr\u1ea1ng c\u1ee7a h\u1ecd.<\/p>\n

                      T\u1ea5t c\u1ea3 nh\u1eefng ng\u01b0\u1eddi tham gia cho bi\u1ebft h\u1ecd \u0111\u00e3 gi\u1ea3m \u0111\u00e1ng k\u1ec3 c\u00e1c tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m. Nh\u1eefng k\u1ebft qu\u1ea3 n\u00e0y cho th\u1ea5y r\u1eb1ng vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c, d\u00f9 ch\u1ec9 trong m\u1ed9t th\u1eddi gian ng\u1eafn, c\u00f3 th\u1ec3 c\u00f3 t\u00e1c \u0111\u1ed9ng l\u1edbn \u0111\u1ebfn t\u00e2m tr\u1ea1ng.<\/p>\n

                      B\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i \u0111\u1ee3i g\u1ea7n hai tu\u1ea7n \u0111\u1ec3 th\u1ea5y s\u1ef1 c\u1ea3i thi\u1ec7n. K\u1ebft qu\u1ea3 nghi\u00ean c\u1ee9u ti\u1ebft l\u1ed9 r\u1eb1ng ngay c\u1ea3 m\u1ed9t bu\u1ed5i t\u1eadp th\u1ec3 d\u1ee5c \u0111\u01a1n l\u1ebb c\u0169ng \u0111\u1ee7 \u0111\u1ec3 gi\u00fap b\u1ea1n t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe.<\/p>\n

                       <\/p>\n

                        \n
                      1. \n

                        Gi\u1ea3m nguy c\u01a1 t\u00e9 ng\u00e3<\/h3>\n<\/li>\n<\/ol>\n

                        C\u1ee9 ba ng\u01b0\u1eddi tr\u00ean 65 tu\u1ed5i th\u00ec c\u00f3 m\u1ed9t ng\u01b0\u1eddi b\u1ecb ng\u00e3 m\u1ed7i n\u0103m. Ng\u00e3 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn g\u00e3y x\u01b0\u01a1ng v\u00e0 c\u00f3 kh\u1ea3 n\u0103ng t\u1ea1o ra th\u01b0\u01a1ng t\u1eadt ho\u1eb7c t\u00e0n t\u1eadt su\u1ed1t \u0111\u1eddi. T\u1eadp th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m nguy c\u01a1 t\u00e9 ng\u00e3. V\u00e0 n\u1ebfu b\u1ea1n lo l\u1eafng r\u1eb1ng m\u00ecnh \u0111\u00e3 qu\u00e1 gi\u00e0 \u0111\u1ec3 b\u1eaft \u0111\u1ea7u t\u1eadp th\u1ec3 d\u1ee5c, \u0111\u1eebng nh\u01b0 v\u1eady. B\u1ea1n c\u00f3 nhi\u1ec1u th\u1ee9 \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c.<\/p>\n

                        K\u1ebft qu\u1ea3 t\u1eeb m\u1ed9t nghi\u00ean c\u1ee9u tr\u00ean ph\u1ee5 n\u1eef t\u1eeb 72 \u0111\u1ebfn 87 tu\u1ed5i cho th\u1ea5y r\u1eb1ng khi\u00eau v\u0169 aerobic, ch\u1eb3ng h\u1ea1n, c\u00f3 th\u1ec3 gi\u1ea3m nguy c\u01a1 ng\u00e3 b\u1eb1ng c\u00e1ch th\u00fac \u0111\u1ea9y s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 nhanh nh\u1eb9n h\u01a1n. Nh\u1eefng ng\u01b0\u1eddi ph\u1ee5 n\u1eef l\u00e0m vi\u1ec7c trong m\u1ed9t gi\u1edd, 3 l\u1ea7n m\u1ed9t tu\u1ea7n, trong t\u1ed5ng s\u1ed1 12 tu\u1ea7n. C\u00e1c bu\u1ed5i khi\u00eau v\u0169 bao g\u1ed3m nhi\u1ec1u chuy\u1ec3n \u0111\u1ed9ng ng\u1ed3i x\u1ed5m, gi\u1eef th\u0103ng b\u1eb1ng ch\u00e2n v\u00e0 c\u00e1c nhi\u1ec7m v\u1ee5 v\u1eadn \u0111\u1ed9ng th\u00f4 c\u01a1 b\u1ea3n kh\u00e1c.<\/p>\n

                        V\u00e0o cu\u1ed1i nghi\u00ean c\u1ee9u, nh\u1eefng ph\u1ee5 n\u1eef trong nh\u00f3m \u0111\u1ed1i ch\u1ee9ng th\u1ef1c hi\u1ec7n t\u1ed1t h\u01a1n \u0111\u00e1ng k\u1ec3 c\u00e1c nhi\u1ec7m v\u1ee5 nh\u01b0 \u0111\u1ee9ng b\u1eb1ng m\u1ed9t ch\u00e2n v\u00e0 nh\u1eafm m\u1eaft. H\u1ecd c\u0169ng c\u00f3 \u0111\u1ed9 b\u00e1m v\u00e0 t\u1ea7m v\u1edbi t\u1ed1t h\u01a1n, t\u1ea5t c\u1ea3 c\u00e1c \u0111i\u1ec3m m\u1ea1nh th\u1ec3 ch\u1ea5t quan tr\u1ecdng c\u00f3 th\u1ec3 b\u1ea3o v\u1ec7 c\u01a1 th\u1ec3 kh\u1ecfi b\u1ecb ng\u00e3.<\/p>\n

                        H\u00e3y n\u00f3i chuy\u1ec7n v\u1edbi b\u00e1c s\u0129 c\u1ee7a b\u1ea1n tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u m\u1ed9t th\u00f3i quen t\u1eadp luy\u1ec7n m\u1edbi v\u00e0 b\u1eaft \u0111\u1ea7u t\u1eeb t\u1eeb. L\u1edbp h\u1ecdc nh\u00f3m c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c m\u1ed9t c\u00e1ch an to\u00e0n. Ng\u01b0\u1eddi h\u01b0\u1edbng d\u1eabn c\u00f3 th\u1ec3 cho b\u1ea1n bi\u1ebft li\u1ec7u b\u1ea1n c\u00f3 \u0111ang th\u1ef1c hi\u1ec7n \u0111\u00fang \u0111\u1ed9ng t\u00e1c hay kh\u00f4ng v\u00e0 h\u1ecd c\u0169ng c\u00f3 th\u1ec3 cung c\u1ea5p cho b\u1ea1n nh\u1eefng s\u1eeda \u0111\u1ed5i, n\u1ebfu c\u1ea7n, \u0111\u1ec3 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng cho b\u1ea1n.<\/p>\n

                         <\/p>\n

                          \n
                        1. \n

                          An to\u00e0n cho h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi, k\u1ec3 c\u1ea3 tr\u1ebb em<\/h3>\n<\/li>\n<\/ol>\n

                          B\u00e0i t\u1eadp tim m\u1ea1ch \u0111\u01b0\u1ee3c khuy\u1ebfn kh\u00edch cho h\u1ea7u h\u1ebft c\u00e1c nh\u00f3m ng\u01b0\u1eddi, ngay c\u1ea3 nh\u1eefng ng\u01b0\u1eddi l\u1edbn tu\u1ed5i ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi c\u00f3 t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe m\u00e3n t\u00ednh. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 l\u00e0m vi\u1ec7c v\u1edbi b\u00e1c s\u0129 c\u1ee7a b\u1ea1n \u0111\u1ec3 t\u00ecm ra nh\u1eefng g\u00ec ph\u00f9 h\u1ee3p nh\u1ea5t v\u1edbi b\u1ea1n v\u00e0 an to\u00e0n trong t\u00ecnh hu\u1ed1ng c\u1ee5 th\u1ec3 c\u1ee7a b\u1ea1n.<\/p>\n

                          Ngay c\u1ea3 tr\u1ebb em c\u0169ng n\u00ean t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u th\u01b0\u1eddng xuy\u00ean. Tr\u00ean th\u1ef1c t\u1ebf, khuy\u1ebfn ngh\u1ecb cho tr\u1ebb em cao h\u01a1n m\u1ed9t ch\u00fat so v\u1edbi ng\u01b0\u1eddi l\u1edbn. C\u1ed1 g\u1eafng \u0111\u1ec3 con b\u1ea1n v\u1eadn \u0111\u1ed9ng \u00edt nh\u1ea5t 60 ph\u00fat ho\u1eb7c h\u01a1n m\u1ed7i ng\u00e0y. C\u00e1c ho\u1ea1t \u0111\u1ed9ng v\u1eeba ph\u1ea3i l\u00e0 t\u1ed1t, nh\u01b0ng tr\u1ebb em n\u00ean tham gia v\u00e0o khu v\u1ef1c ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh m\u1ebd \u00edt nh\u1ea5t ba ng\u00e0y m\u1ed7i tu\u1ea7n.<\/p>\n

                           <\/p>\n

                            \n
                          1. \n

                            Gi\u00e1 c\u1ea3 ph\u1ea3i ch\u0103ng v\u00e0 d\u1ec5 ti\u1ebfp c\u1eadn<\/h3>\n<\/li>\n<\/ol>\n

                            B\u1ea1n kh\u00f4ng c\u1ea7n b\u1ea5t k\u1ef3 thi\u1ebft b\u1ecb c\u1ea7u k\u1ef3 hay t\u01b0 c\u00e1ch th\u00e0nh vi\u00ean ph\u00f2ng t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec3 r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe. T\u1eadp th\u1ec3 d\u1ee5c h\u00e0ng ng\u00e0y c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng nh\u01b0 \u0111i d\u1ea1o quanh khu ph\u1ed1 c\u1ee7a b\u1ea1n ho\u1eb7c ch\u1ea1y b\u1ed9 v\u1edbi m\u1ed9t ng\u01b0\u1eddi b\u1ea1n tr\u00ean \u0111\u01b0\u1eddng m\u00f2n \u0111\u1ecba ph\u01b0\u01a1ng.<\/p>\n

                            C\u00e1c c\u00e1ch kh\u00e1c \u0111\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u mi\u1ec5n ph\u00ed ho\u1eb7c gi\u00e1 r\u1ebb:<\/p>\n

                            Ki\u1ec3m tra c\u00e1c tr\u01b0\u1eddng h\u1ecdc \u0111\u1ecba ph\u01b0\u01a1ng ho\u1eb7c trung t\u00e2m c\u1ed9ng \u0111\u1ed3ng \u0111\u1ec3 bi\u1ebft gi\u1edd b\u01a1i. Nhi\u1ec1u ng\u01b0\u1eddi cung c\u1ea5p v\u00e9 v\u00e0o c\u1eeda mi\u1ec5n ph\u00ed cho c\u01b0 d\u00e2n ho\u1eb7c c\u00f3 t\u1ef7 l\u1ec7 tr\u01b0\u1ee3t theo thang \u0111i\u1ec3m. M\u1ed9t s\u1ed1 trung t\u00e2m th\u1eadm ch\u00ed c\u00f2n cung c\u1ea5p c\u00e1c l\u1edbp th\u1ec3 d\u1ee5c mi\u1ec5n ph\u00ed ho\u1eb7c kh\u00f4ng t\u1ed1n k\u00e9m cho c\u00f4ng ch\u00fang.<\/p>\n

                            Duy\u1ec7t tr\u1ef1c tuy\u1ebfn \u0111\u1ec3 t\u00ecm c\u00e1c b\u00e0i t\u1eadp mi\u1ec5n ph\u00ed tr\u00ean c\u00e1c trang web nh\u01b0 YouTube. Fitness Blender, Yoga with Adriene v\u00e0 Blogilates l\u00e0 nh\u1eefng k\u00eanh ph\u1ed5 bi\u1ebfn.<\/p>\n

                            Ki\u1ec3m tra v\u1edbi ch\u1ee7 nh\u00e2n c\u1ee7a b\u1ea1n v\u1ec1 gi\u1ea3m gi\u00e1 ho\u1eb7c t\u01b0 c\u00e1ch th\u00e0nh vi\u00ean mi\u1ec5n ph\u00ed t\u1ea1i c\u00e1c ph\u00f2ng t\u1eadp th\u1ec3 d\u1ee5c trong khu v\u1ef1c. N\u1ebfu n\u01a1i l\u00e0m vi\u1ec7c c\u1ee7a b\u1ea1n kh\u00f4ng cung c\u1ea5p b\u1ea5t k\u1ef3 \u0111i\u1ec1u g\u00ec, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ee7 \u0111i\u1ec1u ki\u1ec7n nh\u1eadn c\u00e1c \u01b0u \u0111\u00e3i th\u00f4ng qua nh\u00e0 cung c\u1ea5p b\u1ea3o hi\u1ec3m y t\u1ebf c\u1ee7a m\u00ecnh.<\/p>\n

                            T\u00f3m l\u01b0\u1ee3c<\/p>\n

                            L\u1ee3i \u00edch c\u1ee7a t\u1eadp th\u1ec3 d\u1ee5c v\u1edbi s\u1ee9c kh\u1ecfe \u0111\u01b0\u1ee3c cho th\u1ea5y r\u00f5 r\u00e0ng. V\u00ec v\u1eady, t\u00f9y \u0111i\u1ec1u ki\u1ec7n kinh t\u1ebf v\u00e0 th\u1eddi gian, c\u00e1c b\u1ea1n h\u00e3y s\u1eafp x\u1ebfp t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe v\u00e0 duy tr\u00ec cu\u1ed9c s\u1ed1ng vui v\u1ebb nh\u00e9.<\/p>\n

                            Ngu\u1ed3n : The Healthline.com – What Are the Benefits of Aerobic Exercise?<\/em><\/p>\n

                            D\u1ecbch: D\u01b0\u1ee3c s\u0129 Ho\u00e0ng<\/em><\/p>\n

                            \n

                            C\u00d3 TH\u1ec2 B\u1ea0N QUAN T\u00c2M TH\u1ea2O D\u01af\u1ee2C GI\u1ea2M C\u00c2N HI\u1ec6U QU\u1ea2<\/h2>\n

                            THU\u1ed0C GI\u1ea2M C\u00c2N BASCHI CAM TH\u00c1I LAN<\/span><\/a><\/p>\n

                            \"baschi<\/p>\n

                             <\/p>\n

                            THU\u1ed0C GI\u1ea2M C\u00c2N LISHOU T\u00cdM TH\u00c1I LAN<\/span><\/a><\/p>\n

                            \"thu\u1ed1c<\/p>\n

                             <\/p>\n

                            THU\u1ed0C GI\u1ea2M C\u00c2N SEVEN DAYS<\/span><\/a><\/p>\n

                            \"gi\u1ea3m<\/p>\n

                            \n

                            \n","protected":false},"excerpt":{"rendered":"

                            2\/11\/2020\u00a0 11:11 AM L\u1ee3i \u00edch c\u1ee7a t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u l\u00e0 g\u00ec? T\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u l\u00e0 b\u1ea5t k\u1ef3 ho\u1ea1t \u0111\u1ed9ng n\u00e0o gi\u00fap b\u01a1m m\u00e1u v\u00e0 c\u00e1c nh\u00f3m c\u01a1 l\u1edbn ho\u1ea1t \u0111\u1ed9ng. N\u00f3 c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 ho\u1ea1t \u0111\u1ed9ng tim m\u1ea1ch. V\u00ed d\u1ee5 v\u1ec1 t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u bao g\u1ed3m: \u0111i b\u1ed9 […]\n","protected":false},"author":45,"featured_media":2277,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[40,41,2],"tags":[604,607,605,606],"_links":{"self":[{"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/posts\/2276"}],"collection":[{"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/users\/45"}],"replies":[{"embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2276"}],"version-history":[{"count":1,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/posts\/2276\/revisions"}],"predecessor-version":[{"id":2278,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/posts\/2276\/revisions\/2278"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/media\/2277"}],"wp:attachment":[{"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2276"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2276"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2276"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}