B\u1ea1n \u0111ang kh\u00f4ng h\u1ee9ng th\u00fa v\u1edbi vi\u1ec7c ch\u1ea1y b\u1ed9? C\u00f3 m\u1ed9t gi\u1ea3i ph\u00e1p thay th\u1ebf hi\u1ec7u qu\u1ea3 cho b\u00e0i t\u1eadp ngo\u00e0i tr\u1eddi n\u00e0y: \u0110\u00f3 l\u00e0 \u0111i b\u1ed9 ng\u1eaft qu\u00e3ng (Interval Walking Training \u2013 IWT).<\/p>\n
C\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 \u201c\u0111i ki\u1ec3u Nh\u1eadt\u201d ho\u1eb7c \u201c3\u00d73,\u201d ph\u01b0\u01a1ng ph\u00e1p n\u00e0y thu\u1ed9c m\u1ed9t d\u1ea1ng luy\u1ec7n t\u1eadp ng\u1eaft qu\u00e3ng v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao (High-Intensity Interval Training \u2013 HIIT) mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch \u0111\u00e1ng k\u1ec3 m\u00e0 kh\u00f4ng \u0111\u00f2i h\u1ecfi qu\u00e1 nhi\u1ec1u s\u1ee9c l\u1ef1c th\u01b0\u1eddng th\u1ea5y \u1edf HIIT truy\u1ec1n th\u1ed1ng. Kh\u00f4ng gi\u1ed1ng nh\u01b0 c\u00e1c b\u00e0i t\u1eadp khi\u1ebfn b\u1ea1n ki\u1ec7t s\u1ee9c, IWT \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 t\u1ea1o s\u1ef1 b\u1ec1n v\u1eefng v\u00e0 th\u00edch th\u00fa. Theo Life Hacker.<\/p>\n
N\u1ec1n t\u1ea3ng c\u1ee7a \u201cB\u01b0\u1edbc \u0111i theo ki\u1ec3u Nh\u1eadt B\u1ea3n\u201d xu\u1ea5t ph\u00e1t t\u1eeb nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 v\u00e0o n\u0103m 2007 b\u1edfi nh\u00f3m c\u1ee7a Hiroshi Nose t\u1ea1i Shinshu University. Trong khi nghi\u00ean c\u1ee9u ban \u0111\u1ea7u s\u1eed d\u1ee5ng c\u00e1c x\u00e9t nghi\u1ec7m trong ph\u00f2ng th\u00ed nghi\u1ec7m \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh t\u1ed1c \u0111\u1ed9 \u0111i b\u1ed9 t\u1ed1i \u01b0u, th\u00ec m\u1ed9t c\u00e1ch ti\u1ebfp c\u1eadn th\u1ef1c t\u1ebf h\u01a1n \u0111\u1ed1i v\u1edbi h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi l\u00e0 d\u1ef1a v\u00e0o n\u1ed7 l\u1ef1c c\u1ea3m nh\u1eadn. Trong c\u00e1c ph\u00e2n \u0111o\u1ea1n c\u01b0\u1eddng \u0111\u1ed9 cao, b\u1ea1n n\u00ean \u0111i b\u1ed9 v\u1edbi t\u1ed1c \u0111\u1ed9 nhanh nh\u1ea5t c\u00f3 th\u1ec3 m\u00e0 kh\u00f4ng c\u1ea7n ph\u1ea3i ch\u1ea1y hay l\u00e0m g\u00ec khi\u1ebfn b\u1ea3n th\u00e2n c\u1ea3m th\u1ea5y qu\u00e1 m\u1ec7t m\u1ecfi.<\/p>\n
C\u00e1ch\u00a0th\u1ee9c c\u1ee7a b\u00e0i t\u1eadp n\u00e0y c\u1ef1c k\u1ef3 \u0111\u01a1n gi\u1ea3n v\u00e0 kh\u00f4ng c\u1ea7n kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc, cho ph\u00e9p b\u1ea1n b\u1eaft \u0111\u1ea7u ngay l\u1eadp t\u1ee9c:
\n\u0110i b\u1ed9 trong ba ph\u00fat v\u1edbi t\u1ed1c \u0111\u1ed9 b\u00ecnh th\u01b0\u1eddng.
\nB\u01b0\u1edbc \u0111i trong ba ph\u00fat v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao, t\u0103ng t\u1ed1c \u0111\u1ed9 t\u1ed1i \u0111a.
\nL\u1eb7p l\u1ea1i hai b\u01b0\u1edbc tr\u00ean trong v\u00f2ng n\u1eeda ti\u1ebfng tr\u1edf l\u00ean.<\/p>\n
\u0110\u1ec3 theo d\u00f5i c\u00e1c kho\u1ea3ng th\u1eddi gian c\u1ee7a m\u00ecnh, b\u1ea1n n\u00ean l\u1eadp tr\u00ecnh \u0111\u1ed3ng h\u1ed3 th\u00f4ng minh k\u00eau b\u00edp b\u00edp sau m\u1ed7i ba ph\u00fat ho\u1eb7c d\u00f9ng\u00a0\u1ee9ng d\u1ee5ng h\u1eb9n gi\u1edd trong \u0111i\u1ec7n tho\u1ea1i. C\u00f3 nhi\u1ec1u \u1ee9ng d\u1ee5ng mi\u1ec5n ph\u00ed, ch\u1eb3ng h\u1ea1n nh\u01b0 Intervals Pro cho iPhone ho\u1eb7c Interval Timer cho Android.<\/p>\n
Nghi\u00ean c\u1ee9u n\u0103m 2007 ch\u1ee9ng minh hi\u1ec7u qu\u1ea3 c\u1ee7a ph\u01b0\u01a1ng ph\u00e1p n\u00e0y. Nh\u1eefng ng\u01b0\u1eddi l\u1edbn tu\u1ed5i th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp \u0111\u00f3 li\u00ean t\u1ee5c b\u1ed1n l\u1ea7n tr\u1edf l\u00ean m\u1ed7i tu\u1ea7n, trong v\u00f2ng n\u0103m th\u00e1ng, th\u1ec3 hi\u1ec7n nh\u1eefng c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 v\u1ec1 th\u1ec3 l\u1ef1c v\u00e0 s\u1ee9c m\u1ea1nh b\u00e0n ch\u00e2n.<\/p>\n
B\u00e0i t\u1eadp \u0111i b\u1ed9 theo m\u1ed9t kho\u1ea3ng th\u1eddi gian \u0111ang ng\u00e0y c\u00e0ng \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng, v\u1edbi c\u00e1c th\u01b0\u01a1ng hi\u1ec7u th\u1ec3 d\u1ee5c nh\u01b0 Garmin k\u1ebft h\u1ee3p c\u00e1c b\u00e0i \u0111i l\u1ea1i theo kho\u1ea3ng th\u1eddi gian t\u01b0\u01a1ng t\u1ef1 v\u00e0o c\u00e1c thi\u1ebft b\u1ecb m\u1edbi nh\u1ea5t c\u1ee7a h\u1ecd. S\u1ef1 ph\u1ed5 bi\u1ebfn ng\u00e0y c\u00e0ng t\u0103ng n\u00e0y do m\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1. Th\u1ebf gi\u1edbi v\u1ec1 th\u1ec3 h\u00ecnh, \u0111\u1eb7c bi\u1ec7t tr\u00ean m\u1ea1ng x\u00e3 h\u1ed9i, th\u01b0\u1eddng th\u00fac \u0111\u1ea9y t\u00e2m l\u00fd \u201cc\u1ed1 g\u1eafng h\u1ebft s\u1ee9c m\u00ecnh.\u201d \u0110i\u1ec1u n\u00e0y d\u1eabn \u0111\u1ebfn ki\u1ec7t s\u1ee9c do c\u00e1c th\u00f3i quen c\u01b0\u1eddng \u0111\u1ed9 cao kh\u00f4ng ng\u1eebng ngh\u1ec9 ho\u1eb7c s\u1ef1 \u0111e d\u1ecda khi\u1ebfn m\u1ecdi ng\u01b0\u1eddi ch\u1eb3ng mu\u1ed1n b\u1eaft \u0111\u1ea7u.<\/p>\n
Ng\u01b0\u1ee3c l\u1ea1i, c\u00f3 m\u1ed9t phong tr\u00e0o ph\u1ea3n \u0111\u1ed1i cho r\u1eb1ng t\u1eadp th\u1ec3 d\u1ee5c c\u01b0\u1eddng \u0111\u1ed9 cao l\u1ea1i kh\u00f4ng c\u1ea7n thi\u1ebft, \u0111\u1eb7c bi\u1ec7t \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi ph\u1ee5 n\u1eef lo l\u1eafng v\u1ec1 m\u1ee9c \u0111\u1ed9 cortisol, \u1ee7ng h\u1ed9 vi\u1ec7c \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng v\u00e0 t\u1eadp yoga ho\u1eb7c Pilates. M\u1eb7c d\u00f9 c\u00e1c ho\u1ea1t \u0111\u1ed9ng n\u00e0y c\u00f3 l\u1ee3i \u00edch ri\u00eang, nh\u01b0ng ch\u1ec9 d\u1ef1a v\u00e0o \u0111\u00f3 th\u00ec s\u1ebd kh\u00f4ng cung c\u1ea5p \u0111\u1ee7 c\u00e1c y\u00eau c\u1ea7u c\u1ea7n thi\u1ebft cho th\u1ec3 l\u1ef1c t\u1ed5ng th\u1ec3.<\/p>\n
\u0110i b\u1ed9 ng\u1eaft qu\u00e3ng t\u1ea1o n\u00ean s\u1ef1 c\u00e2n b\u1eb1ng quan tr\u1ecdng. Tuy kh\u00f3 h\u01a1n \u0111i b\u1ed9 th\u00f4ng th\u01b0\u1eddng nh\u01b0ng \u00edt \u0111\u00f2i h\u1ecfi c\u00e1c b\u00e0i t\u1eadp tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 c\u01b0\u1eddng \u0111\u1ed9 cao. T\u00ednh d\u1ec5 ti\u1ebfp c\u1eadn c\u1ee7a b\u00e0i n\u00e0y c\u0169ng \u0111\u01b0\u1ee3c xem nh\u01b0 m\u1ed9t l\u1ee3i th\u1ebf l\u1edbn: b\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i c\u00f3 th\u1ebb th\u00e0nh vi\u00ean ph\u00f2ng t\u1eadp th\u1ec3 d\u1ee5c ho\u1eb7c trang ph\u1ee5c chuy\u00ean d\u1ee5ng, m\u00e0 ch\u1ec9 c\u1ea7n gi\u00e0y \u0111i b\u1ed9 tho\u1ea3i m\u00e1i.<\/p>\n
Cu\u1ed1i c\u00f9ng, s\u1ee9c h\u00fat c\u1ee7a vi\u1ec7c \u0111i b\u1ed9 n\u1eb1m \u1edf s\u1ef1 \u0111\u01a1n gi\u1ea3n. Th\u00f3i quen n\u00e0y lo\u1ea1i b\u1ecf xu h\u01b0\u1edbng suy ngh\u0129 qu\u00e1 nhi\u1ec1u v\u1ec1 vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec3 n\u00e2ng cao s\u1ee9c kh\u1ecfe. Thay v\u00ec ph\u1ea3i \u0111au \u0111\u1ea7u l\u1ef1a ch\u1ecdn gi\u00e0y ch\u1ea1y b\u1ed9 hay m\u00e1y theo d\u00f5i s\u1ee9c kh\u1ecfe \u0111\u1eaft \u0111\u1ecf, b\u1ea1n ch\u1ec9 c\u1ea7n mang m\u1ed9t \u0111\u00f4i gi\u00e0y t\u1ed1t, b\u01b0\u1edbc ra ngo\u00e0i v\u00e0 b\u1eaft \u0111\u1ea7u \u0111i b\u1ed9, gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng th\u1ef1c hi\u1ec7n ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean h\u01a1n.<\/p>\n
The post H\u1ebft h\u1ee9ng ch\u1ea1y b\u1ed9? H\u00e3y th\u1eed b\u01b0\u1edbc theo ki\u1ec3u Nh\u1eadt B\u1ea3n<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" B\u1ea1n \u0111ang kh\u00f4ng h\u1ee9ng th\u00fa v\u1edbi vi\u1ec7c ch\u1ea1y b\u1ed9? C\u00f3 m\u1ed9t gi\u1ea3i ph\u00e1p thay th\u1ebf hi\u1ec7u qu\u1ea3 cho b\u00e0i t\u1eadp ngo\u00e0i tr\u1eddi n\u00e0y: \u0110\u00f3 l\u00e0 \u0111i b\u1ed9 ng\u1eaft qu\u00e3ng (Interval Walking Training \u2013 IWT). C\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 \u201c\u0111i ki\u1ec3u Nh\u1eadt\u201d ho\u1eb7c \u201c3\u00d73,\u201d ph\u01b0\u01a1ng ph\u00e1p n\u00e0y thu\u1ed9c m\u1ed9t d\u1ea1ng luy\u1ec7n t\u1eadp ng\u1eaft qu\u00e3ng v\u1edbi c\u01b0\u1eddng …<\/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-58609","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\/58609","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=58609"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/58609\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=58609"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=58609"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=58609"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}