T\u1eadp luy\u1ec7n th\u1ec3 thao bu\u1ed5i s\u00e1ng ngay khi th\u1ee9c d\u1eady l\u00e0 th\u00f3i quen c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi.<\/p>\n
\u0110\u00f3 c\u00f3 th\u1ec3 l\u00e0 th\u1eddi \u0111i\u1ec3m b\u1ea1n \u01b0a th\u00edch, gi\u00fap b\u1ea1n d\u1ec5 tu\u00e2n theo th\u1eddi kh\u00f3a bi\u1ec3u, hay ch\u1ec9 v\u00ec e ng\u1ea1i \u0103n m\u1ed9t ch\u00fat s\u1ebd khi\u1ebfn b\u1ea1n kh\u00f3 ch\u1ecbu khi t\u1eadp. C\u00f3 th\u1ec3 b\u1ea1n mu\u1ed1n gi\u1ea3m c\u00e2n v\u00e0 mu\u1ed1n b\u1ecf qua b\u1eefa \u0103n nh\u1eb9 tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n v\u00ec b\u1ea1n tin r\u1eb1ng n\u00f3 s\u1ebd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn l\u01b0\u1ee3ng calo th\u00e2m h\u1ee5t.<\/p>\n
Nh\u01b0ng theo c\u00e1c chuy\u00ean gia dinh d\u01b0\u1ee1ng th\u1ec3 thao, t\u1eadp luy\u1ec7n khi \u0111\u00f3i kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o c\u0169ng an to\u00e0n ho\u1eb7c hi\u1ec7u qu\u1ea3. Tr\u00ean th\u1ef1c t\u1ebf, b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m m\u1ea5t \u0111i m\u1ecdi ti\u1ebfn b\u1ed9 m\u00e0 b\u1ea1n \u0111\u00e3 \u0111\u1ea1t \u0111\u01b0\u1ee3c khi t\u1eadp luy\u1ec7n n\u1ebfu \u0111\u1ec3 b\u1ee5ng tr\u1ed1ng r\u1ed7ng khi t\u1eadp.<\/p>\n
M\u1ed9t ph\u1ea7n c\u00e2u tr\u1ea3 l\u1eddi ph\u1ee5 thu\u1ed9c v\u00e0o lo\u1ea1i b\u00e0i t\u1eadp b\u1ea1n d\u1ef1 \u0111\u1ecbnh th\u1ef1c hi\u1ec7n.<\/p>\n
C\u00e1c b\u00e0i t\u1eadp t\u1ed1t nh\u1ea5t khi b\u1ee5ng \u0111\u00f3i l\u00e0 c\u00e1c b\u00e0i t\u1eadp tim m\u1ea1ch c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p nh\u01b0 \u0111i b\u1ed9, ch\u1ea1y b\u1ed9, b\u01a1i nh\u1eb9, yoga, \u0111\u1ea1p xe ho\u1eb7c t\u1eadp t\u1ea1 c\u01b0\u1eddng \u0111\u1ed9 nh\u1eb9 \u0111\u1ebfn trung b\u00ecnh, t\u1ea5t c\u1ea3 trong t\u1ed1i \u0111a 75 ph\u00fat.<\/p>\n
Tuy nhi\u00ean, n\u1ebfu c\u01a1 th\u1ec3 \u1edf tr\u1ea1ng th\u00e1i \u0111\u00f3i trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n k\u00e9o d\u00e0i 75 ph\u00fat, n\u00f3 s\u1ebd khai th\u00e1c ngu\u1ed3n d\u1ef1 tr\u1eef glycogen c\u1ee7a c\u01a1 th\u1ec3. Glycogen l\u00e0 m\u1ed9t d\u1ea1ng glucose m\u00e0 c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng \u0111\u1ec3 t\u1ea1o ra n\u0103ng l\u01b0\u1ee3ng. Ch\u00fang ta c\u00f3 th\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c nhanh \u0111\u01b0\u1ee3c l\u00e0 nh\u1edd v\u00e0o glycogen v\u00e0 kh\u1ea3 n\u0103ng s\u1eed d\u1ee5ng ch\u1ea5t b\u00e9o d\u1ef1 tr\u1eef trong c\u01a1 th\u1ec3 l\u00e0m n\u0103ng l\u01b0\u1ee3ng. Tuy nhi\u00ean, khi t\u1eadp th\u1ec3 d\u1ee5c \u1edf c\u01b0\u1eddng \u0111\u1ed9 cao, 85% nh\u1ecbp tim t\u1ed1i \u0111a, c\u01a1 th\u1ec3 s\u1ebd g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c \u0111\u00e1p \u1ee9ng nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng b\u1eb1ng m\u1ee1 trong c\u01a1 th\u1ec3, v\u00ec qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a ch\u1ea5t b\u00e9o ch\u1eadm h\u01a1n qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a carbohydrate.<\/p>\n
Ch\u00ednh v\u00ec l\u00fd do \u0111\u00f3, nh\u1ecbn \u0103n th\u1ef1c s\u1ef1 c\u00f3 th\u1ec3 khi\u1ebfn vi\u1ec7c t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n k\u00e9m hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n
Nh\u01b0 v\u1eady, kh\u00f4ng \u0103n tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n l\u00e0 \u0111i\u1ec1u b\u00ecnh th\u01b0\u1eddng \u0111\u1ed1i v\u1edbi c\u00e1c b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p v\u00e0 k\u00e9o d\u00e0i kho\u1ea3ng m\u1ed9t gi\u1edd, nh\u01b0ng tr\u01b0\u1edbc b\u1ea5t k\u1ef3 b\u00e0i t\u1eadp n\u00e0o c\u01b0\u1eddng \u0111\u1ed9 cao h\u01a1n ho\u1eb7c k\u00e9o d\u00e0i h\u01a1n, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i n\u1ea1p n\u0103ng l\u01b0\u1ee3ng \u0111\u1ea7y \u0111\u1ee7. N\u1ebfu kh\u00f4ng, c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c b\u1ec1n v\u00e0 hi\u1ec7u su\u1ea5t c\u1ee7a b\u1ea1n. Vi\u1ec7c t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n s\u1ebd k\u00e9m hi\u1ec7u qu\u1ea3 h\u01a1n v\u00ec b\u1ea1n kh\u00f4ng c\u00f3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 t\u1eadp luy\u1ec7n h\u1ebft m\u00ecnh.<\/p>\n
Trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao, c\u01a1 th\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u ph\u00e2n h\u1ee7y c\u00e1c m\u00f4 c\u01a1 \u0111\u1ec3 l\u1ea5y n\u0103ng l\u01b0\u1ee3ng n\u1ebfu l\u01b0\u1ee3ng glycogen th\u1ea5p, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi b\u1ea1n \u0111ang nh\u1ecbn \u0103n.<\/p>\n
C\u00e1c b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao khi \u0111ang \u0111\u00f3i c\u00f3 th\u1ec3 l\u00e0m t\u0103ng m\u1ee9c cortisol, m\u1ed9t lo\u1ea1i hormone g\u00e2y c\u0103ng th\u1eb3ng, khi\u1ebfn qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n, khi\u1ebfn b\u1ea1n kh\u00f3 b\u1ec1n b\u1ec9 trong t\u1eadp luy\u1ec7n.<\/p>\n
Ngay c\u1ea3 khi m\u1ee5c ti\u00eau s\u1ee9c kh\u1ecfe ch\u00ednh c\u1ee7a b\u1ea1n l\u00e0 gi\u1ea3m c\u00e2n, chuy\u00ean gia dinh d\u01b0\u1ee1ng th\u1ec3 thao khuy\u00ean t\u1ed1t nh\u1ea5t b\u1ea1n n\u00ean \u0103n tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao ho\u1eb7c k\u00e9o d\u00e0i. Gi\u1ea3m c\u00e2n \u0111\u00f2i h\u1ecfi ph\u1ea3i c\u1eaft gi\u1ea3m calo, nh\u01b0ng c\u1eaft gi\u1ea3m qu\u00e1 nhi\u1ec1u calo th\u1ef1c s\u1ef1 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t ch\u1eadm h\u01a1n, nguy c\u01a1 m\u1eafc b\u1ec7nh v\u00e0 ch\u1ea5n th\u01b0\u01a1ng cao h\u01a1n, m\u1ec7t m\u1ecfi v\u00e0 r\u1ed1i lo\u1ea1n x\u01b0\u01a1ng.<\/p>\n
T\u00f3m l\u1ea1i, n\u1ebfu b\u00e0i t\u1eadp c\u1ee7a b\u1ea1n k\u00e9o d\u00e0i d\u01b0\u1edbi 75 ph\u00fat ho\u1eb7c bao g\u1ed3m t\u1ea1 nh\u1eb9 \u0111\u1ebfn trung b\u00ecnh, b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp khi \u0111\u00f3i. Nh\u01b0ng n\u1ebfu b\u1ea1n \u0111ang n\u00e2ng t\u1ea1 n\u1eb7ng ho\u1eb7c c\u00f3 k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n h\u01a1n 75 ph\u00fat, tr\u01b0\u1edbc ti\u00ean b\u1ea1n c\u1ea7n ph\u1ea3i \u0103n m\u1ed9t ch\u00fat g\u00ec \u0111\u00f3.<\/p>\n
Sau \u0111\u00e2y l\u00e0 th\u1eddi \u0111i\u1ec3m v\u00e0 th\u1ef1c ph\u1ea9m b\u1ea1n n\u00ean \u0103n tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n.<\/p>\n
N\u1ebfu b\u1ea1n \u0111ang c\u00f3 k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao ho\u1eb7c k\u00e9o d\u00e0i v\u00e0 mu\u1ed1n \u0103n g\u00ec \u0111\u00f3 tr\u01b0\u1edbc \u0111\u00f3 th\u00ec th\u1eddi gian l\u00e0 r\u1ea5t quan tr\u1ecdng. \u0102n qu\u00e1 s\u1edbm tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n s\u1ebd khi\u1ebfn b\u1ea1n kh\u00f4ng c\u00f3 \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u1ec3 n\u1ea1p n\u0103ng l\u01b0\u1ee3ng, nh\u01b0ng \u0103n ngay tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y bu\u1ed3n n\u00f4n. Th\u1eddi \u0111i\u1ec3m l\u00fd t\u01b0\u1edfng nh\u1ea5t l\u00e0 \u0103n tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n t\u1eeb 30 ph\u00fat \u0111\u1ebfn m\u1ed9t gi\u1edd. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ti\u00eau h\u00f3a th\u1ee9c \u0103n, chuy\u1ec3n h\u00f3a ch\u1ea5t dinh d\u01b0\u1ee1ng th\u00e0nh nhi\u00ean li\u1ec7u m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng.<\/p>\n
\u0102n \u0111\u00fang lo\u1ea1i th\u1ef1c ph\u1ea9m th\u1ef1c s\u1ef1 c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n th\u1ec3 l\u1ef1c c\u1ee7a b\u1ea1n v\u00ec b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c l\u00e2u h\u01a1n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao h\u01a1n.<\/p>\n
Khi b\u1ea1n l\u00ean k\u1ebf ho\u1ea1ch cho b\u1eefa \u0103n ho\u1eb7c b\u1eefa \u0103n nh\u1eb9 tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n, h\u00e3y ch\u1eafc ch\u1eafn kh\u1ea9u ph\u1ea7n \u0103n c\u00f3 ch\u1ee9a\u00a0 carbohydrate, protein v\u00e0 ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a, t\u1ea5t c\u1ea3 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng m\u00e0 c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng l\u00e0m nhi\u00ean li\u1ec7u. Bu\u1ed5i t\u1eadp c\u00e0ng k\u00e9o d\u00e0i v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 c\u00e0ng cao th\u00ec b\u1ea1n c\u00e0ng c\u1ea7n nhi\u1ec1u carbohydrate. N\u00ean ti\u00eau th\u1ee5 t\u1eeb 30 \u0111\u1ebfn 45g carbohydrate tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n.<\/p>\n
N\u1ebfu b\u1ea1n lo l\u1eafng v\u1ec1 vi\u1ec7c \u0103n tr\u01b0\u1edbc khi luy\u1ec7n t\u1eadp s\u1ebd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn d\u1ea1 d\u00e0y, n\u00ean b\u1eaft \u0111\u1ea7u v\u1edbi nh\u1eefng th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a nh\u01b0 chu\u1ed1i, b\u00e1nh quy gi\u00f2n, b\u00e1nh m\u00ec n\u01b0\u1edbng ho\u1eb7c s\u1ed1t t\u00e1o, k\u1ebft h\u1ee3p v\u1edbi y\u1ebfn m\u1ea1ch, b\u00e1nh m\u00ec nguy\u00ean c\u00e1m, s\u1eefa chua Hy L\u1ea1p, th\u1ecbt g\u00e0 t\u00e2y n\u1ea1c, s\u1eefa l\u1eafc protein v\u00e0 b\u01a1 h\u1ea1t.<\/p>\n
Vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc c\u0169ng r\u1ea5t quan tr\u1ecdng. Ngay c\u1ea3 khi b\u1ea1n t\u1eadp luy\u1ec7n khi b\u1ee5ng \u0111\u00f3i, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc tr\u01b0\u1edbc, trong v\u00e0 sau khi t\u1eadp luy\u1ec7n. N\u1ebfu kh\u00f4ng, c\u01a1 th\u1ec3 v\u00e0 n\u00e3o c\u1ee7a b\u1ea1n s\u1ebd kh\u00f4ng th\u1ec3 ho\u1ea1t \u0111\u1ed9ng b\u00ecnh th\u01b0\u1eddng.<\/p>\n
\u0110\u1ec3 tr\u00e1nh c\u1ea3m gi\u00e1c nh\u01b0 b\u1ee5ng \u0111\u1ea7y n\u01b0\u1edbc trong khi t\u1eadp luy\u1ec7n, n\u00ean u\u1ed1ng n\u01b0\u1edbc t\u1eeb t\u1eeb thay v\u00ec u\u1ed1ng m\u1ed9t ly n\u01b0\u1edbc \u0111\u1ea7y tr\u01b0\u1edbc khi t\u1eadp.<\/p>\n
(theo Huffpost)<\/p>\n
The post Kh\u00f4ng n\u00ean t\u1eadp th\u1ec3 thao khi b\u1ee5ng \u0111\u00f3i<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" T\u1eadp luy\u1ec7n th\u1ec3 thao bu\u1ed5i s\u00e1ng ngay khi th\u1ee9c d\u1eady l\u00e0 th\u00f3i quen c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi. \u0110\u00f3 c\u00f3 th\u1ec3 l\u00e0 th\u1eddi \u0111i\u1ec3m b\u1ea1n \u01b0a th\u00edch, gi\u00fap b\u1ea1n d\u1ec5 tu\u00e2n theo th\u1eddi kh\u00f3a bi\u1ec3u, hay ch\u1ec9 v\u00ec e ng\u1ea1i \u0103n m\u1ed9t ch\u00fat s\u1ebd khi\u1ebfn b\u1ea1n kh\u00f3 ch\u1ecbu khi t\u1eadp. C\u00f3 th\u1ec3 b\u1ea1n mu\u1ed1n gi\u1ea3m c\u00e2n v\u00e0 …<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[43],"tags":[],"class_list":["post-55464","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/55464","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"}],"author":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/comments?post=55464"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/55464\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=55464"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=55464"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=55464"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}