{"id":13240,"date":"2018-08-01T11:07:30","date_gmt":"2018-08-01T04:07:30","guid":{"rendered":"https:\/\/ttud.com.vn\/?p=13240"},"modified":"2018-08-10T16:43:29","modified_gmt":"2018-08-10T09:43:29","slug":"tai-sao-30-phut-tap-cardio-duoc-coi-la-lieu-thuoc-than-ki-cho-suc-khoe","status":"publish","type":"post","link":"https:\/\/casta.ttud.com.vn\/index.php\/tai-sao-30-phut-tap-cardio-duoc-coi-la-lieu-thuoc-than-ki-cho-suc-khoe\/","title":{"rendered":"T\u1ea1i sao 30 ph\u00fat t\u1eadp cardio \u0111\u01b0\u1ee3c coi l\u00e0 li\u1ec1u thu\u1ed1c th\u1ea7n k\u00ec cho s\u1ee9c kh\u1ecfe?"},"content":{"rendered":"

Nhi\u1ec1u h\u00ecnh th\u1ee9c t\u1eadp cardio r\u1ea5t d\u1ec5 d\u00e0ng v\u00e0 kh\u00f4ng h\u1ec1 t\u1ed1n k\u00e9m.<\/strong><\/p>\n

N\u1ebfu b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm m\u1ed9t th\u1ee9 c\u00f3 th\u1eadt tr\u00ean \u0111\u1eddi, nh\u01b0ng \u0111\u01b0\u1ee3c coi l\u00e0 li\u1ec1u thu\u1ed1c th\u1ea7n k\u00ec cho s\u1ee9c kh\u1ecfe, c\u00e2u tr\u1ea3 l\u1eddi cho b\u1ea1n l\u00e0 cardio. B\u1ea5t k\u1ec3 b\u00e0i t\u1eadp n\u00e0o khi\u1ebfn b\u1ea1n to\u00e1t m\u1ed3 h\u00f4i nh\u1eb1m m\u1ee5c \u0111\u00edch t\u0103ng nh\u1ecbp tim, \u0111\u1ea9y nhi\u1ec1u oxy v\u00e0o t\u1ebf b\u00e0o v\u00e0 t\u0103ng t\u1ed1c qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t, c\u0169ng s\u1ebd gi\u00fap b\u1ea1n g\u1eb7t h\u00e1i nhi\u1ec1u l\u1ee3i \u00edch v\u1ec1 m\u1eb7t s\u1ee9c kh\u1ecfe c\u0169ng nh\u01b0 tinh th\u1ea7n.<\/div>\n
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Cardio bao g\u1ed3m nhi\u1ec1u h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n: t\u1eeb \u0111i b\u1ed9, ch\u1ea1y, leo n\u00fai, leo c\u1ea7u thang, \u0111\u1ea1p xe, b\u01a1i l\u1ed9i, cho \u0111\u1ebfn nh\u1ea3y d\u00e2y, ch\u00e8o thuy\u1ec1n, kick boxing\u2026<\/p>\n

V\u00e0 \u0111i\u1ec1u tuy\u1ec7t v\u1eddi h\u01a1n n\u1eefa, khoa h\u1ecdc cho th\u1ea5y b\u1ea1n ch\u1ec9 c\u1ea7n 30-45 ph\u00fat t\u1eadp luy\u1ec7n cardio m\u1ed7i ng\u00e0y l\u00e0 \u0111\u1ee7. R\u00f5 r\u00e0ng, \u0111\u00f3 l\u00e0 m\u1ed9t m\u1ee5c ti\u00eau kh\u1ea3 thi v\u1edbi t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi khi nhi\u1ec1u h\u00ecnh th\u1ee9c t\u1eadp cardio r\u1ea5t d\u1ec5 d\u00e0ng v\u00e0 kh\u00f4ng h\u1ec1 t\u1ed1n k\u00e9m.<\/p>\n

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\"T\u1ea1i<\/div>\n
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T\u1ea1i sao 30 ph\u00fat t\u1eadp cardio \u0111\u01b0\u1ee3c coi l\u00e0 li\u1ec1u thu\u1ed1c th\u1ea7n k\u00ec cho s\u1ee9c kh\u1ecfe?<\/p>\n<\/div>\n<\/div>\n

T\u1ea1i sao n\u00f3i cardio l\u00e0 li\u1ec1u thu\u1ed1c th\u1ea7n k\u00ec cho s\u1ee9c kh\u1ecfe?<\/b><\/p>\n

Ng\u00e0y c\u00e0ng c\u00f3 nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y khi ch\u00fang ta t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean \u0111\u1ec3 t\u0103ng nh\u1ecbp tim, to\u00e1t m\u1ed3 h\u00f4i v\u00e0 v\u1eadn \u0111\u1ed9ng c\u01a1 b\u1eafp m\u1ed9t c\u00e1ch t\u1ed5ng th\u1ec3, nh\u1eefng \u0111i\u1ec1u k\u00ec di\u1ec7u s\u1ebd di\u1ec5n ra v\u1edbi n\u00e3o b\u1ed9 v\u00e0 c\u01a1 th\u1ec3. B\u1ea1n s\u1ebd tr\u1edf n\u00ean minh m\u1eabn h\u01a1n, c\u1ea3m th\u1ea5y tr\u00e0n \u0111\u1ea7y s\u1ee9c s\u1ed1ng v\u00e0 ch\u1ed1ng l\u1ea1i \u0111\u01b0\u1ee3c qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a.<\/p>\n

“Nh\u1eefng b\u00e0i t\u1eadp aerobic … c\u00f3 m\u1ed9t kh\u1ea3 n\u0103ng \u0111\u1ed9c \u0111\u00e1o gi\u00fap b\u1ea1n th\u1ea5y ph\u1ea5n kh\u1edfi v\u00e0 th\u01b0 gi\u00e3n, cung c\u1ea5p s\u1ef1 ph\u1ea5n k\u00edch v\u00e0 b\u00ecnh t\u0129nh, ch\u1ed1ng tr\u1ea7m c\u1ea3m v\u00e0 l\u00e0m ti\u00eau tan c\u0103ng th\u1eb3ng<\/i>“, c\u00e1c t\u00e1c gi\u1ea3 c\u1ee7a m\u1ed9t nghi\u00ean c\u1ee9u khoa h\u1ecdc vi\u1ebft tr\u00ean blog c\u1ee7a Tr\u01b0\u1eddng Y khoa Harvard.<\/p>\n

Ngo\u00e0i nh\u1eefng l\u1ee3i \u00edch v\u1ec1 m\u1eb7t tinh th\u1ea7n, cardio c\u0169ng gi\u00fap c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n s\u0103n ch\u1eafc, tr\u00e1i tim tr\u1edf n\u00ean m\u1ea1nh m\u1ebd h\u01a1n v\u00e0 b\u1ea1n s\u1ebd \u0111\u01b0\u1ee3c b\u1ea3o v\u1ec7 kh\u1ecfi b\u1ec7nh t\u1eadt. T\u00f9y thu\u1ed9c v\u00e0o d\u1ea1ng b\u00e0i t\u1eadp cardio, b\u1ea1n c\u00f3 th\u1ec3 c\u00f2n c\u00f3 th\u1ec3 t\u0103ng kh\u1ea3 n\u0103ng d\u1ebbo dai v\u00e0 linh ho\u1ea1t.<\/p>\n

C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u v\u1eabn ch\u01b0a ch\u1eafc t\u1ea1i sao c\u00e1c b\u00e0i t\u1eadp cardio l\u1ea1i mang l\u1ea1i \u0111em l\u1ea1i l\u1ee3i \u00edch \u0111\u00e1ng k\u1ec3 cho n\u00e3o b\u1ed9 v\u00e0 c\u01a1 th\u1ec3 c\u1ee7a ch\u00fang ta n\u00f3i chung. Nh\u01b0ng m\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u cho r\u1eb1ng n\u00f3 c\u00f3 li\u00ean quan \u0111\u1ebfn vi\u1ec7c t\u0103ng l\u01b0u l\u01b0\u1ee3ng m\u00e1u, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng v\u00e0 oxy t\u1edbi c\u00e1c t\u1ebf b\u00e0o.<\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y tr\u00ean nh\u1eefng ph\u1ee5 n\u1eef l\u1edbn tu\u1ed5i c\u00f3 tri\u1ec7u ch\u1ee9ng c\u1ee7a b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb ph\u00e1t hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp aerobic c\u00f3 li\u00ean quan \u0111\u1ebfn s\u1ef1 gia t\u0103ng k\u00edch th\u01b0\u1edbc v\u00f9ng \u0111\u1ed3i th\u1ecb, v\u00f9ng n\u00e3o li\u00ean quan \u0111\u1ebfn h\u1ecdc t\u1eadp v\u00e0 tr\u00ed nh\u1edb.<\/p>\n

Tuy nhi\u00ean, m\u1ed9t l\u00fd do kh\u00e1c c\u00f3 th\u1ec3 li\u00ean quan \u0111\u1ebfn kh\u1ea3 n\u0103ng k\u00ec di\u1ec7u c\u1ee7a cardio, \u0111\u00f3 l\u00e0 n\u00f3 gi\u00fap gi\u1ea3m n\u1ed3ng \u0111\u1ed9 c\u00e1c hooc-m\u00f4n g\u00e2y c\u0103ng th\u1eb3ng t\u1ef1 nhi\u00ean trong c\u01a1 th\u1ec3, ch\u1eb3ng h\u1ea1n nh\u01b0 adrenaline v\u00e0 cortisol, theo m\u1ed9t nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y tr\u00ean T\u1ea1p ch\u00ed Khoa h\u1ecdc V\u1eadt l\u00fd tr\u1ecb li\u1ec7u.<\/p>\n

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\"T\u1ea1i<\/div>\n
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B\u1ea1n s\u1ebd tr\u1edf n\u00ean minh m\u1eabn h\u01a1n, c\u1ea3m th\u1ea5y tr\u00e0n \u0111\u1ea7y s\u1ee9c s\u1ed1ng v\u00e0 ch\u1ed1ng l\u1ea1i \u0111\u01b0\u1ee3c qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a<\/p>\n<\/div>\n<\/div>\n

30 ph\u00fat t\u1eadp cardio, ph\u00e9p m\u00e0u s\u1ebd x\u1ea3y ra<\/b><\/p>\n

T\u1ea5t c\u1ea3 nh\u1eefng g\u00ec ph\u1ea3i m\u1ea5t \u0111\u1ec3 \u0111\u1ed5i l\u1ea5y nh\u1eefng l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe k\u1ec3 tr\u00ean ch\u1ec9 l\u00e0 kho\u1ea3ng 30 ph\u00fat t\u1eadp luy\u1ec7n cardio m\u1ed7i ng\u00e0y, theo m\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u m\u1edbi g\u1ea7n \u0111\u00e2y.<\/p>\n

M\u1ed9t b\u00e0i b\u00e1o khoa h\u1ecdc \u0111\u00e3 tr\u00ecnh b\u00e0y qu\u00e1 tr\u00ecnh theo d\u00f5i th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c c\u1ee7a h\u00e0ng tr\u0103m ng\u01b0\u1eddi s\u1ed1ng s\u00f3t sau b\u1ec7nh ung th\u01b0 v\u00fa, nh\u1eefng ng\u01b0\u1eddi \u0111\u00e3 tr\u1ea3i qua h\u00f3a tr\u1ecb v\u00e0 ph\u1ea3i ch\u1ecbu \u0111\u1ef1ng di ch\u1ee9ng t\u1eeb t\u00e1c d\u1ee5ng ph\u1ee5 c\u1ee7a thu\u1ed1c khi\u1ebfn h\u1ecd kh\u00f3 t\u1eadp trung ho\u1eb7c m\u1ea5t tr\u00ed nh\u1edb.<\/p>\n

C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u nh\u1eadn th\u1ea5y r\u1eb1ng 30 ph\u00fat c\u1ee7a m\u1ed9t b\u00e0i t\u1eadp cardio \u0111\u01a1n gi\u1ea3n nh\u01b0 \u0111i b\u1ed9 c\u0169ng gi\u00fap c\u00e1c b\u1ec7nh nh\u00e2n th\u1ec3 hi\u1ec7n hi\u1ec7u su\u1ea5t t\u1ed1t h\u01a1n \u0111\u00e1ng k\u1ec3 v\u1edbi c\u00e1c c\u00e2u \u0111\u1ed1 nh\u1eadn th\u1ee9c.<\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u kh\u00e1c \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 v\u00e0o h\u1ed3i th\u00e1ng 5 \u0111\u00e3 cung c\u1ea5p m\u1ed9t s\u1ed1 d\u1eef li\u1ec7u \u1ee7ng h\u1ed9 m\u1ee9c t\u1eadp luy\u1ec7n \u0111\u00f3. Nghi\u00ean c\u1ee9u n\u00e0y ch\u1ec9 ra nh\u1eefng ng\u01b0\u1eddi l\u1edbn tu\u1ed5i t\u1eeb 60-88 tu\u1ed5i \u0111i b\u1ed9 30 ph\u00fat \u1edf t\u1ea7n su\u1ea5t 4 ng\u00e0y\/tu\u1ea7n trong 12 tu\u1ea7n \u0111\u00e3 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng k\u1ebft n\u1ed1i \u1edf v\u00f9ng n\u00e3o li\u00ean quan \u0111\u1ebfn ch\u1ee9ng m\u1ea5t tr\u00ed nh\u1edb.<\/p>\n

T\u01b0\u01a1ng t\u1ef1 nh\u01b0 v\u1eady, m\u1ed9t nghi\u00ean c\u1ee9u th\u00ed \u0111i\u1ec3m \u1edf nh\u1eefng b\u1ec7nh nh\u00e2n tr\u1ea7m c\u1ea3m n\u1eb7ng c\u0169ng ch\u1ec9 ra 30 ph\u00fat \u0111i b\u1ed9 tr\u00ean m\u00e1y trong 10 ng\u00e0y li\u00ean ti\u1ebfp \u0111\u00e3 “\u0111\u1ee7 \u0111\u1ec3 t\u1ea1o ra s\u1ef1 thuy\u00ean gi\u1ea3m tr\u1ea7m c\u1ea3m c\u00f3 \u00fd ngh\u0129a v\u1ec1 m\u1eb7t l\u00e2m s\u00e0ng v\u00e0 th\u1ed1ng k\u00ea “.<\/i><\/p>\n

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\"T\u1ea1i<\/div>\n
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30 ph\u00fat t\u1eadp cardio m\u1ed7i ng\u00e0y gi\u00fap gi\u1ea3m tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m<\/p>\n<\/div>\n<\/div>\n

C\u00e1c nghi\u00ean c\u1ee9u kh\u00e1c cho th\u1ea5y t\u1eadp cardio tr\u00ean 30 ph\u00fat m\u1ed7i ng\u00e0y c\u00f2n cho l\u1ee3i \u00edch t\u1ed1t h\u01a1n n\u1eefa \u2013 nh\u01b0ng m\u1ee9c t\u1ed1i \u0111a m\u00e0 m\u1ecdi ng\u01b0\u1eddi c\u1ea7n ch\u1ec9 l\u00e0 1 ti\u1ebfng \u0111\u1ed3ng h\u1ed3, kh\u00f4ng c\u1ea7n h\u01a1n.<\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u tr\u00ean T\u1ea1p ch\u00ed Y khoa Anh cho th\u1ea5y ng\u01b0\u1eddi tr\u00ean 50 tu\u1ed5i c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t cho n\u00e3o khi k\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp aerobic v\u1edbi hu\u1ea5n luy\u1ec7n s\u1ee9c \u0111\u1ec1 kh\u00e1ng (v\u00ed d\u1ee5: luy\u1ec7n t\u1eadp c\u01a1 b\u1eafp nh\u01b0 ch\u1ed1ng \u0111\u1ea9y v\u00e0 plank) trong \u00edt nh\u1ea5t 45 ph\u00fat.<\/p>\n

T\u1ea5t c\u1ea3 nh\u1eefng b\u1eb1ng ch\u1ee9ng tr\u00ean \u0111\u00e2y ch\u1ee9ng minh m\u1ed9t \u0111i\u1ec1u r\u1eb1ng b\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i ti\u00eau t\u1ed1n c\u1ea3 n\u1eeda ng\u00e0y \u1edf ph\u00f2ng t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec3 \u0111\u01b0\u1ee3c kh\u1ecfe m\u1ea1nh. Thay v\u00e0o \u0111\u00f3, h\u00e3y s\u1eafp x\u1ebfp kho\u1ea3ng 30-45 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 t\u1eadp c\u00e1c b\u00e0i cardio \u0111\u01a1n gi\u1ea3n l\u00e0 \u0111\u1ee7.<\/p>\n

Tham kh\u1ea3o\u00a0Businessinsider<\/i><\/p>\n

B\u00c1O \u0110I\u1ec6N T\u1eec TR\u00cd TH\u1ee8C TR\u1eba<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Nhi\u1ec1u h\u00ecnh th\u1ee9c t\u1eadp cardio r\u1ea5t d\u1ec5 d\u00e0ng v\u00e0 kh\u00f4ng h\u1ec1 t\u1ed1n k\u00e9m. N\u1ebfu b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm m\u1ed9t th\u1ee9 c\u00f3 th\u1eadt tr\u00ean \u0111\u1eddi, nh\u01b0ng \u0111\u01b0\u1ee3c coi l\u00e0 li\u1ec1u thu\u1ed1c th\u1ea7n k\u00ec cho s\u1ee9c kh\u1ecfe, c\u00e2u tr\u1ea3 l\u1eddi cho b\u1ea1n l\u00e0 cardio. B\u1ea5t k\u1ec3 b\u00e0i t\u1eadp n\u00e0o khi\u1ebfn b\u1ea1n to\u00e1t m\u1ed3 h\u00f4i nh\u1eb1m m\u1ee5c \u0111\u00edch […]<\/p>\n","protected":false},"author":18,"featured_media":13241,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[47],"tags":[],"class_list":["post-13240","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc"],"_links":{"self":[{"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/posts\/13240","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/users\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/comments?post=13240"}],"version-history":[{"count":1,"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/posts\/13240\/revisions"}],"predecessor-version":[{"id":13242,"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/posts\/13240\/revisions\/13242"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/media\/13241"}],"wp:attachment":[{"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/media?parent=13240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/categories?post=13240"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/casta.ttud.com.vn\/index.php\/wp-json\/wp\/v2\/tags?post=13240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}