Tuy r\u1ea5t kh\u00f3 \u0111\u1ec3 c\u00f3 \u0111\u1ed9ng l\u1ef1c t\u1eadp th\u1ec3 d\u1ee5c, nh\u01b0ng \u0111\u00f3 ch\u1ec9 l\u00e0 m\u1ed9t n\u1eeda ch\u1eb7ng \u0111\u01b0\u1eddng. T\u1eeb HIIT \u0111\u1ebfn yoga, c\u00f3 r\u1ea5t nhi\u1ec1u b\u00e0i t\u1eadp \u0111\u1ec3 l\u1ef1a ch\u1ecdn, khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi ch\u1eb3ng bi\u1ebft t\u1eadp th\u1ebf n\u00e0o. T\u1eadp tim m\u1ea1ch hay t\u1eadp ch\u1eafc c\u01a1? T\u1eadp bao nhi\u00eau l\u1ea7n v\u00e0 trong bao l\u00e2u?<\/p>\n
M\u1eb7c d\u00f9 vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng \u0111\u01b0\u1ee3c xem l\u00e0 gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 s\u0103n ch\u1eafc c\u01a1, nh\u01b0ng c\u0169ng r\u1ea5t c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch. V\u1eady c\u00e1c b\u00e1c s\u0129 tim m\u1ea1ch l\u00e0m g\u00ec \u0111\u1ec3 gi\u1eef cho tr\u00e1i tim c\u1ee7a h\u1ecd lu\u00f4n kh\u1ecfe m\u1ea1nh?<\/p>\n
B\u00e1c S\u0129 Shaline Rao c\u1ee7a b\u1ec7nh vi\u1ec7n NYU Langone Hospital chia s\u1ebb v\u1edbi Newsweek: \u201cT\u00f4i kh\u00f4ng ph\u1ea3i l\u00e0 v\u1eadn \u0111\u1ed9ng vi\u00ean ho\u1eb7c ng\u01b0\u1eddi t\u1eadp th\u1ec3 d\u1ee5c b\u1ea9m sinh. T\u00f4i coi \u0111\u00f3 l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a s\u1ee9c kh\u1ecfe ph\u00f2ng ng\u1eeba n\u00ean hay khuy\u00ean m\u1ecdi ng\u01b0\u1eddi v\u1ec1 vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c v\u00e0 dinh d\u01b0\u1ee1ng l\u00e0nh m\u1ea1nh, v\u00e0 t\u00f4i mu\u1ed1n s\u1ed1ng theo l\u1eddi khuy\u00ean c\u1ee7a ch\u00ednh m\u00ecnh! \u0110\u1ed1i v\u1edbi t\u00f4i, \u0111i\u1ec1u \u0111\u00f3 kh\u00f4ng d\u1ec5 d\u00e0ng nh\u01b0ng t\u00f4i c\u1ea3m th\u1ea5y s\u1ee9c m\u1ea1nh c\u1ee7a b\u1ea3n th\u00e2n m\u00ecnh c\u00f3 c\u1ea3i thi\u1ec7n.\u201d<\/p>\n
Rao n\u00f3i c\u00f4 t\u1eadp th\u1ec3 d\u1ee5c t\u1eeb 3 \u0111\u1ebfn 4 ti\u1ebfng m\u1ed7i tu\u1ea7n b\u1eb1ng c\u00e1ch tham gia l\u1edbp th\u1ec3 d\u1ee5c t\u1ea1i \u0111\u1ecba ph\u01b0\u01a1ng, bao g\u1ed3m 30 ph\u00fat t\u1eadp tim m\u1ea1ch v\u00e0 30 ph\u00fat t\u1eadp t\u1ea1. \u201cT\u00f4i c\u1ea7n \u0111\u1ed9ng l\u1ef1c t\u1eeb ng\u01b0\u1eddi kh\u00e1c v\u00e0 n\u0103ng l\u01b0\u1ee3ng c\u1ee7a hu\u1ea5n luy\u1ec7n vi\u00ean \u0111\u1ec3 gi\u1eef cho t\u00f4i lu\u00f4n b\u1eadn r\u1ed9n. \u0110\u00f4i khi t\u00f4i tham gia m\u1ed9t l\u1edbp yoga v\u1edbi gia \u0111\u00ecnh v\u00e0 t\u00f4i c\u00f3 m\u1ed9t nh\u00f3m c\u00e1c b\u00e0 m\u1eb9 trong khu ph\u1ed1 c\u00f9ng t\u00f4i \u0111i b\u1ed9 nhanh. T\u00f4i th\u00edch k\u1ebft h\u1ee3p th\u1eddi gian giao l\u01b0u v\u1edbi t\u1eadp th\u1ec3 d\u1ee5c, n\u00ean t\u00f4i th\u01b0\u1eddng r\u1ee7 b\u1ea1n b\u00e8 v\u00e0 gia \u0111\u00ecnh tu\u00e2n theo th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c c\u1ee7a m\u00ecnh.\u201d<\/p>\n
M\u1eb7c d\u00f9 b\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i t\u1eadp luy\u1ec7n m\u1ed7i ng\u00e0y, nh\u01b0ng h\u00e3y tr\u00e1nh nh\u1ed3i nh\u00e9t t\u1ea5t c\u1ea3 c\u00e1c b\u00e0i t\u1eadp c\u1ee7a m\u00ecnh v\u00e0o cu\u1ed1i tu\u1ea7n.<\/p>\n
\u201cT\u1eadp th\u1ec3 d\u1ee5c t\u1ed1t cho m\u1ecdi ng\u01b0\u1eddi, khuy\u1ebfn ngh\u1ecb l\u00e0 150 ph\u00fat m\u1ed9t tu\u1ea7n, nh\u01b0ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng s\u1ebd t\u0103ng l\u00ean khi t\u1eadp th\u1ec3 d\u1ee5c m\u1ea1nh v\u00e0o cu\u1ed1i tu\u1ea7n, nh\u01b0ng kh\u00f4ng c\u00f3 th\u1eddi gian \u0111\u1ec3 t\u1eadp luy\u1ec7n c\u00e1ch qu\u00e3ng trong su\u1ed1t c\u1ea3 tu\u1ea7n,\u201d Rao gi\u1ea3i th\u00edch.<\/p>\n
\u201cB\u1ea5t k\u1ef3 b\u00e0i t\u1eadp n\u00e0o c\u0169ng \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 c\u1ea3i thi\u1ec7n k\u1ebft qu\u1ea3 tim m\u1ea1ch, nh\u01b0ng n\u1ebfu c\u00f3 th\u1ec3, h\u00e3y k\u00e9o d\u00e0i th\u1eddi gian t\u1eadp luy\u1ec7n \u0111\u1ec3 t\u0103ng s\u1ee9c b\u1ec1n. Nh\u1eefng ng\u01b0\u1eddi t\u1eadp th\u1ec3 thao v\u00e0o cu\u1ed1i tu\u1ea7n v\u1eabn \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ed9t s\u1ed1 l\u1ee3i \u00edch, nh\u01b0ng s\u1ebd h\u1eefu \u00edch h\u01a1n n\u1ebfu b\u1eaft \u0111\u1ea7u v\u1edbi m\u1ee9c \u0111\u1ed9 th\u1ec3 l\u1ef1c c\u01a1 b\u1ea3n.\u201d<\/p>\n
Cu\u1ed1i c\u00f9ng, c\u00f4 g\u1ee3i \u00fd m\u1ed9t th\u00f3i quen nh\u1ea5t qu\u00e1n l\u00e0 t\u1ed1t nh\u1ea5t, b\u1ea5t k\u1ec3 \u0111i\u1ec1u \u0111\u00f3 c\u00f3 \u00fd ngh\u0129a g\u00ec \u0111\u1ed1i v\u1edbi m\u1ed7i c\u00e1 nh\u00e2n.<\/p>\n
\u201cT\u00ecm s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa b\u00e0i t\u1eadp aerobic, b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh v\u00e0 b\u00e0i t\u1eadp \u1ed5n \u0111\u1ecbnh\/linh ho\u1ea1t \u0111\u1ec3 mang l\u1ea1i s\u1ef1 k\u1ebft h\u1ee3p t\u1ed1t nh\u1ea5t cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 th\u1ec3 l\u1ef1c t\u1ed5ng th\u1ec3,\u201d theo Rao.<\/p>\n
B\u00e0i t\u1eadp aerobic: \u201c30 ph\u00fat t\u1eadp aerobic trong v\u00f2ng 5 ng\u00e0y 1 tu\u1ea7n l\u00e0 m\u1ee5c ti\u00eau t\u1ed1t \u0111\u1ec3 c\u1ed1 g\u1eafng \u0111\u1ea1t \u0111\u01b0\u1ee3c. B\u00e0i t\u1eadp aerobic bao g\u1ed3m c\u00e1c ho\u1ea1t \u0111\u1ed9ng gi\u00fap tim b\u1ea1n \u0111\u1eadp nhanh nh\u01b0 ch\u1ea1y, b\u01a1i, khi\u00eau v\u0169, ch\u00e8o thuy\u1ec1n.\u201d<\/p>\n
B\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh\/s\u1ee9c b\u1ec1n: \u201cM\u1ed9t nguy\u00ean t\u1eafc chung h\u1eefu \u00edch cho b\u00e0i t\u1eadp s\u1ee9c b\u1ec1n l\u00e0 th\u1ef1c hi\u1ec7n n\u1ed7 l\u1ef1c n\u00e0y \u00edt nh\u1ea5t 2 ng\u00e0y kh\u00f4ng li\u00ean ti\u1ebfp m\u1ed7i tu\u1ea7n.\u201d
\nT\u00ednh linh ho\u1ea1t\/\u1ed5n \u0111\u1ecbnh: \u201cC\u00e1c b\u00e0i t\u1eadp linh ho\u1ea1t, ch\u1eb3ng h\u1ea1n nh\u01b0 k\u00e9o gi\u00e3n, kh\u00f4ng tr\u1ef1c ti\u1ebfp g\u00f3p ph\u1ea7n v\u00e0o s\u1ee9c kh\u1ecfe tim m\u1ea1ch. Nh\u1eefng b\u00e0i t\u1eadp n\u00e0y c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe c\u01a1 x\u01b0\u01a1ng, gi\u00fap b\u1ea1n gi\u1eef v\u1eefng s\u1ef1 linh ho\u1ea1t v\u00e0 kh\u00f4ng b\u1ecb \u0111au kh\u1edbp, chu\u1ed9t r\u00fat v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 c\u01a1 kh\u00e1c. S\u1ef1 linh ho\u1ea1t \u0111\u00f3 l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng \u0111\u1ec3 duy tr\u00ec t\u1eadp luy\u1ec7n aerobic v\u00e0 t\u1eadp s\u1ee9c b\u1ec1n, v\u00ec v\u1eady, vi\u1ec7c b\u1ed5 sung \u0111i\u1ec1u n\u00e0y tr\u01b0\u1edbc v\u00e0 sau khi t\u1eadp luy\u1ec7n \u0111\u1ec3 b\u1ea3o v\u1ec7 kh\u1ea3 n\u0103ng gi\u1eef v\u1eefng b\u00e0i t\u1eadp l\u00e0 r\u1ea5t quan tr\u1ecdng.\u201d<\/p>\n
The post B\u00e1c s\u0129 tim m\u1ea1ch ti\u1ebft l\u1ed9 th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" Tuy r\u1ea5t kh\u00f3 \u0111\u1ec3 c\u00f3 \u0111\u1ed9ng l\u1ef1c t\u1eadp th\u1ec3 d\u1ee5c, nh\u01b0ng \u0111\u00f3 ch\u1ec9 l\u00e0 m\u1ed9t n\u1eeda ch\u1eb7ng \u0111\u01b0\u1eddng. T\u1eeb HIIT \u0111\u1ebfn yoga, c\u00f3 r\u1ea5t nhi\u1ec1u b\u00e0i t\u1eadp \u0111\u1ec3 l\u1ef1a ch\u1ecdn, khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi ch\u1eb3ng bi\u1ebft t\u1eadp th\u1ebf n\u00e0o. T\u1eadp tim m\u1ea1ch hay t\u1eadp ch\u1eafc c\u01a1? T\u1eadp bao nhi\u00eau l\u1ea7n v\u00e0 trong bao l\u00e2u? M\u1eb7c d\u00f9 …<\/p>","protected":false},"author":0,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[82,43],"tags":[],"class_list":["post-53011","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-society","category-health"],"_links":{"self":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/53011","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/comments?post=53011"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/53011\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=53011"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=53011"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=53011"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}