{"id":304,"date":"2021-12-09T16:43:22","date_gmt":"2021-12-09T16:43:22","guid":{"rendered":"https:\/\/namtonline.com\/?p=304"},"modified":"2021-12-09T16:44:17","modified_gmt":"2021-12-09T16:44:17","slug":"tap-the-duc-co-nen-bat-quat-khong","status":"publish","type":"post","link":"https:\/\/namtonline.com\/tap-the-duc-co-nen-bat-quat-khong\/","title":{"rendered":"T\u1eadp th\u1ec3 d\u1ee5c c\u00f3 n\u00ean b\u1eadt qu\u1ea1t kh\u00f4ng? Nh\u1eefng ch\u00fa \u00fd quan tr\u1ecdng khi t\u1eadp th\u1ec3 d\u1ee5c"},"content":{"rendered":"

T\u1eadp th\u1ec3 d\u1ee5c c\u00f3 n\u00ean b\u1eadt qu\u1ea1t kh\u00f4ng<\/strong> \u0111\u1ec3 gi\u1ea3m nhi\u1ec7t cho c\u01a1 th\u1ec3? Vi\u1ec7c b\u1eadt qu\u1ea1t trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n li\u1ec7u c\u00f3 \u1ea3nh h\u01b0\u1edfng g\u00ec \u0111\u1ebfn s\u1ee9c kh\u1ecfe v\u00e0 n\u1ed9i dung luy\u1ec7n t\u1eadp? \u0110\u00e2y l\u00e0 nh\u1eefng v\u1ea5n \u0111\u1ec1 m\u00e0 ch\u00fang t\u00f4i nh\u1eadn \u0111\u01b0\u1ee3c ph\u1ea3n h\u1ed3i nhi\u1ec1u nh\u1ea5t trong th\u1eddi gian qua. \u0110\u1ec3 kh\u00e1ch h\u00e0ng c\u00f3 nh\u1eefng \u0111\u00e1p \u00e1n ho\u00e0n ch\u1ec9nh nh\u1ea5t, ch\u00fang t\u00f4i xin chia s\u1ebb n\u1ed9i dung qua b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y.<\/p>\n

Nguy\u00ean l\u00fd khi ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c<\/h2>\n

T\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c th\u1ec3 thao h\u1eb1ng ng\u00e0y l\u00e0 ph\u01b0\u01a1ng ph\u00e1p r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe, t\u0103ng c\u01b0\u1eddng \u0111\u1ec1 kh\u00e1ng v\u00e0 \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba. Ph\u01b0\u01a1ng ph\u00e1p r\u00e8n luy\u1ec7n th\u1ec3 thao \u0111a d\u1ea1ng v\u1edbi nhi\u1ec1u b\u00e0i t\u1eadp kh\u00e1c nhau c\u0103n c\u1ee9 tr\u00ean s\u1edf th\u00edch, l\u1ee9a tu\u1ed5i v\u00e0 gi\u1edbi t\u00ednh c\u1ee7a ng\u01b0\u1eddi t\u1eadp luy\u1ec7n. C\u1ea7n t\u1ea1o m\u1ed9i tr\u01b0\u1eddng t\u1eadp luy\u1ec7n tho\u1ea3i m\u00e1i nh\u1eb1m mang \u0111\u1ebfn kh\u00f4ng gian d\u1ec5 ch\u1ecbu, tinh th\u1ea7n s\u1ea3ng kho\u00e1i trong khi luy\u1ec7n t\u1eadp.<\/p>\n

Theo nguy\u00ean l\u00fd th\u1ec3 d\u1ee5c th\u1ec3 thao th\u00ec c\u01a1 th\u1ec3 con ng\u01b0\u1eddi ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 \u1edf nhi\u1ec7t \u0111\u1ed9 m\u00f4i tr\u01b0\u1eddng t\u1ed1i \u01b0u kho\u1ea3ng 20 – 25 \u0111\u1ed9 C. So v\u1edbi nhi\u1ec7t \u0111\u1ed9 ti\u00eau chu\u1ea9n 37 \u0111\u1ed9 C th\u00ec ph\u1ea7n n\u0103ng l\u01b0\u1ee3ng c\u00f2n l\u1ea1i s\u1ebd m\u1ea5t \u0111i d\u01b0\u1edbi d\u1ea1ng nhi\u1ec7t t\u1ecfa ra. V\u00ec th\u1ebf ng\u01b0\u1eddi t\u1eadp c\u00e0ng t\u1ecfa nhi\u1ec1u nhi\u1ec7t th\u00ec c\u01a1 th\u1ec3 c\u00e0ng n\u00f3ng l\u00ean, l\u01b0\u1ee3ng m\u1ed3 h\u00f4i ti\u1ebft ra nhi\u1ec1u h\u01a1n. Vi\u1ec7c c\u01a1 th\u1ec3 ch\u00fang ta kh\u00f4ng ng\u1eebng \u0111\u1ed1t ch\u00e1y calo \u0111\u1ec3 c\u00e2n b\u1eb1ng nhi\u1ec7t \u0111\u1ed9 v\u1edbi m\u00f4i tr\u01b0\u1eddng xung quanh khi\u1ebfn n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao nhi\u1ec1u \u0111\u00e1ng k\u1ec3.<\/p>\n

\"C\u1ea7n
C\u1ea7n t\u1ea1o m\u00f4i tr\u01b0\u1eddng luy\u1ec7n t\u1eadp th\u1ec3 d\u1ee5c th\u1ec3 thao tho\u1ea3i m\u00e1i<\/figcaption><\/figure>\n

Do \u0111\u00f3 ng\u01b0\u1eddi t\u1eadp trong m\u00f4i tr\u01b0\u1eddng n\u00f3ng th\u00ec tim ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng li\u00ean t\u1ee5c \u0111\u1ec3 v\u1eadn chuy\u1ec3n m\u00e1y \u0111\u1ebfn da. Ng\u01b0\u1ee3c l\u1ea1i m\u00f4i tr\u01b0\u1eddng t\u1eadp luy\u1ec7n m\u00e1t m\u1ebb, d\u1ec5 ch\u1ecbu th\u00ec nhi\u1ec7t l\u01b0\u1ee3ng t\u1ecfa ra s\u1ebd tan nhanh v\u00e0o kh\u00f4ng kh\u00ed, s\u1ee9c b\u1ec1n trong khi t\u1eadp luy\u1ec7n t\u0103ng l\u00ean. T\u1eeb nguy\u00ean l\u00fd tr\u00ean cho th\u1ea5y khi v\u1eadn \u0111\u1ed9ng c\u01a1 th\u1ec3 c\u1ea7m \u0111\u1ea3m b\u1ea3o m\u00f4i tr\u01b0\u1eddng t\u1eadp luy\u1ec7n m\u00e1t m\u1ebb tr\u00e1nh \u0111\u1ec3 nhi\u1ec7t \u0111\u1ed9 t\u0103ng qu\u00e1 cao, tim \u0111\u1eadp qu\u00e1 m\u1ea1nh.<\/p>\n

T\u1eadp th\u1ec3 d\u1ee5c c\u00f3 n\u00ean b\u1eadt qu\u1ea1t kh\u00f4ng?<\/h2>\n

Khi t\u1eadp th\u1ec3 d\u1ee5c c\u01a1 th\u1ec3 s\u1ebd ti\u1ebft ra m\u1ed3 h\u00f4i tuy nhi\u00ean m\u1ed3 h\u00f4i t\u00edch t\u1ee5 qu\u00e1 l\u00e2u tr\u00ean c\u01a1 th\u1ec3 kh\u00f4ng mang l\u1ea1i s\u1ee9c kh\u1ecfe cho m\u1ecdi ng\u01b0\u1eddi. Vi\u1ec7c \u0111\u1ed5 m\u1ed3 h\u00f4i li\u00ean t\u1ee5c khi\u1ebfn l\u01b0\u1ee3ng m\u00e1u gi\u1ea3m, l\u01b0\u1ee3ng m\u00e1u \u0111\u1ed5 v\u1ec1 tim \u00edt h\u01a1n. Khi tr\u1eddi tr\u1edf n\u00ean n\u00f3ng h\u01a1n, hi\u1ec7u \u1ee9ng n\u00e0y \u0111\u01b0\u1ee3c ph\u00f3ng \u0111\u1ea1i v\u00ec l\u01b0\u1ee3ng nhi\u1ec7t t\u1ea3n ra l\u1edbn th\u00ec t\u1ef7 l\u1ec7 m\u00e1u chuy\u1ec3n \u0111\u1ebfn da c\u00e0ng l\u1edbn. Oxy chuy\u1ec3n h\u01b0\u1edbng qua d\u00f2ng m\u00e1u \u0111\u1ebfn da thay v\u00ec c\u01a1 d\u1eabn \u0111\u1ebfn c\u01a1 th\u1ec3 nhanh m\u1ec7t m\u1ecf, kh\u00f3 ch\u1ecbu.<\/p>\n

Nh\u01b0 ch\u00fang ta \u0111\u00e3 bi\u1ebft m\u00f4i tr\u01b0\u1eddng r\u00e8n luy\u1ec7n th\u1ec3 thao t\u1ed1t nh\u1ea5t l\u00e0 \u1edf trong m\u00f4i tr\u01b0\u1eddng m\u1edf, tho\u00e1ng \u0111\u00e3ng v\u1edbi nhi\u1ec1u c\u00e2y xanh. Hi\u1ec7n nay do h\u1ea1n ch\u1ebf v\u1ec1 kh\u00f4ng gian \u0111\u00f4 thi ho\u1eb7c c\u00e1c khu sinh ho\u1ea1t \u0111\u00f4ng ng\u01b0\u1eddi m\u00e0 khu t\u1eadp luy\u1ec7n \u0111\u01b0\u1ee3c \u0111\u1eb7t trong c\u00e1c t\u00f2a v\u0103n ph\u00f2ng, khu chung c\u01b0. \u0110i\u1ec1u n\u00e0y l\u00e0 nguy\u00ean nh\u00e2n tr\u1ef1c ti\u1ebfp \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe v\u00e0 c\u01a1 th\u1ec3 ng\u01b0\u1eddi t\u1eadp luy\u1ec7n.<\/p>\n

\"M\u1ecdi
M\u1ecdi ng\u01b0\u1eddi c\u1ea7n s\u1eed d\u1ee5ng, \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9 qu\u1ea1t ph\u00f9 h\u1ee3p trong khi luy\u1ec7n t\u1eadp<\/figcaption><\/figure>\n

T\u1eeb nguy\u00ean l\u00fd t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c th\u1ec3 thao th\u00ec c\u00f3 th\u1ec3 k\u1ebft lu\u1eadn m\u00f4i tr\u01b0\u1eddng t\u1eadp luy\u1ec7n ch\u00ednh l\u00e0 y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe m\u1ed7i ng\u01b0\u1eddi. N\u1ebfu m\u00f4i tr\u01b0\u1eddng d\u1ec5 ch\u1ecbu th\u00ec vi\u1ec7c t\u1eadp luy\u1ec7n di\u1ec5n ra l\u00e2u h\u01a1n. b\u00e0i t\u1eadp tr\u1edf n\u00ean hi\u1ec7u qu\u1ea3. N\u1ebfu m\u00f4i tr\u01b0\u1eddng qu\u00e1 n\u00f3ng b\u1ee9c th\u00ec tim ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng li\u00ean t\u1ee5c s\u1ebd g\u00e2y n\u00ean t\u00ecnh tr\u1ea1ng cho\u00e1ng, s\u1ed1c khi t\u1eadp luy\u1ec7n l\u00e2u d\u00e0i. Do \u0111\u00f3 khi t\u1eadp th\u1ec3 d\u1ee5c m\u1ecdi ng\u01b0\u1eddi n\u00ean s\u1eed d\u1ee5ng qu\u1ea1t \u0111\u1ec3 \u0111i\u1ec1u h\u00f2a kh\u00f4ng kh\u00ed nh\u01b0ng c\u1ea7n s\u1eed d\u1ee5ng qu\u1ea1t \u0111\u00fang c\u00e1ch, khoa h\u1ecdc.<\/p>\n

T\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c n\u00ean \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u1edf n\u01a1i \u0111\u1ee7 th\u00f4ng gi\u00f3, c\u00f3 kh\u00f4ng kh\u00ed l\u01b0u th\u00f4ng, c\u00f3 b\u1eadt qu\u1ea1t ho\u1eb7c trong ph\u00f2ng ho\u1eb7c h\u1ed9i tr\u01b0\u1eddng \u0111\u01b0\u1ee3c l\u00e0m m\u00e1t b\u1eb1ng kh\u00f4ng kh\u00ed ho\u1eb7c \u0111i\u1ec1u h\u00f2a nhi\u1ec7t \u0111\u1ed9. \u0110\u00e2y l\u00e0 \u0111i\u1ec1u ki\u1ec7n l\u00fd t\u01b0\u1edfng \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng luy\u1ec7n t\u1eadp \u0111\u1ed3ng th\u1eddi b\u1ea3o \u0111\u1ea3m s\u1ee9c kh\u1ecfe t\u1ed1t nh\u1ea5t cho m\u1ecdi ng\u01b0\u1eddi.<\/p>\n

H\u01b0\u1edbng d\u1eabn c\u00e1ch b\u1eadt qu\u1ea1t khi t\u1eadp th\u1ec3 d\u1ee5c \u0111\u00fang c\u00e1ch<\/h2>\n

Khi \u0111\u00e3 t\u00ecm ra \u0111\u00e1p \u00e1n cho vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c c\u00f3 n\u00ean b\u1eadt qu\u1ea1t kh\u00f4ng<\/strong><\/a> th\u00ec m\u1ecdi ng\u01b0\u1eddi c\u1ea7n t\u00ecm c\u00e1c ph\u01b0\u01a1ng ph\u00e1p \u0111\u1ec3 s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb h\u1ee3p l\u00fd. \u0110\u00e2y l\u00e0 v\u1ea5n \u0111\u1ec1 quan tr\u1ecdng gi\u00fap m\u1ecdi ng\u01b0\u1eddi b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe t\u1ed1t nh\u1ea5t khi th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp. B\u00ean c\u1ea1nh \u0111\u00f3 trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp nh\u1eb1m ph\u00e1t huy t\u1ed1 \u0111a hi\u1ec7u qu\u1ea3 nh\u1eefng b\u00e0i t\u1eadp mang \u0111\u1ebfn.<\/p>\n

Hi\u1ec7n nay c\u00e1c t\u00f2a nh\u00e0 v\u0103n ph\u00f2ng hi\u1ec7n \u0111\u1ea1i hay ph\u00f2ng t\u1eadp th\u1ec3 d\u1ee5c cao c\u1ea5p \u0111\u1ec1u trang b\u1ecb h\u1ec7 th\u1ed1ng \u0111i\u1ec1u h\u00f2a, th\u00f4ng gia hi\u1ec7n \u0111\u1ea1i. \u0110i\u1ec1u n\u00e0y gi\u00fap ng\u01b0\u1eddi t\u1eadp luy\u1ec7n ph\u00e1t huy t\u1ed1i \u0111a kh\u1ea3 n\u0103ng v\u00e0 c\u00f3 hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t khi luy\u1ec7n t\u1eadp. \u0110\u1ed1i v\u1edbi c\u00e1c \u0111\u01a1n v\u1ecb t\u1eadp th\u1ec3 d\u1ee5c t\u01b0 nh\u00e2n khi kh\u00f4ng c\u00f3 h\u1ec7 th\u1ed1ng th\u00f4ng gi\u00f3 m\u00e0 thay v\u00e0o \u0111\u00f3 s\u1eed d\u1ee5ng qu\u1ea1t th\u00ec c\u1ea7n ch\u00fa \u00fd \u0111\u1ebfn v\u1ea5n \u0111\u1ec1 d\u01b0\u1edbi \u0111\u00e2y:<\/p>\n

\"H\u1ea1n
H\u1ea1n ch\u1ebf t\u1ed1i \u0111a khi v\u1eeba t\u1eadp th\u1ec3 d\u1ee5c xong \u0111\u00e3 ng\u1ed3i tr\u01b0\u1edbc qu\u1ea1t<\/figcaption><\/figure>\n

Tr\u00e1nh \u0111\u1ec3 qu\u1ea1t tr\u1ef1c ti\u1ebfp v\u00e0o c\u01a1 th\u1ec3<\/h3>\n

Tr\u00ean th\u1ef1c t\u1ebf, khi ng\u1ed3i l\u00e0m vi\u1ec7c hay ng\u1ed3i ch\u01a1i n\u1ebfu \u0111\u1ec3 lu\u1ed3ng gi\u00f3 l\u1ea1nh th\u1ed5i tr\u1ef1c ti\u1ebfp v\u00e0o ng\u01b0\u1eddi th\u1eddi gian d\u00e0i th\u00ec g\u00e2y b\u1ea5t l\u1ee3i \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe. \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi r\u00e8n luy\u1ec7n th\u1ec3 d\u1ee5c v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao th\u00ec ca\u0301c ma\u0323ch ma\u0301u d\u01b0\u01a1\u0301i da gia\u0303n n\u01a1\u0309, nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 t\u0103ng cao, ca\u0301c l\u00f4\u0303 ch\u00e2n l\u00f4ng gia\u0303n to h\u01a1n, ti\u00ea\u0301t ra m\u00f4\u0300 h\u00f4i nhi\u00ea\u0300u h\u01a1n.<\/p>\n

N\u1ebfu c\u00f3 lu\u1ed3ng gi\u00f3 tr\u1ef1c ti\u1ebfp th\u1ed5i v\u00e0o ng\u01b0\u1eddi th\u00ec ca\u0301c l\u00f4\u0303 ch\u00e2n l\u00f4ng tr\u00ean da co khi\u0301t la\u0323i va\u0300 kh\u00f4ng ti\u00ea\u0301t ra m\u00f4\u0300 h\u00f4i. \u0110i\u1ec1u n\u00e0y v\u00f4 h\u00ecnh chung \u0111\u00e3 la\u0300m r\u00f4\u0301i loa\u0323n ch\u01b0\u0301c n\u0103ng \u0111i\u00ea\u0300u ti\u00ea\u0301t nhi\u00ea\u0323t \u0111\u00f4\u0323 c\u01a1 th\u00ea\u0309, gia\u0309m ch\u01b0\u0301c n\u0103ng mi\u00ea\u0303n di\u0323ch, d\u00e2\u0303n \u0111\u00ea\u0301n d\u00ea\u0303 bi\u0323 ca\u0309m la\u0323nh, \u0111au bu\u0323ng ti\u00eau cha\u0309y, hen suy\u1ec5n va\u0300 m\u00f4\u0323t s\u00f4\u0301 b\u00ea\u0323nh kha\u0301c. Do d\u00f3 vi\u1ec7c s\u1eed d\u1ee5ng qu\u1ea1t trong ph\u00f2ng t\u1eadp ch\u1ec9 \u0111\u1ec3 l\u01b0u th\u00f4ng kh\u00f4ng kh\u00ed m\u00e0 kh\u00f4ng n\u00ean x\u1ea3 tr\u1ef1c ti\u1ebfp v\u00e0o ng\u01b0\u1eddi \u0111ang t\u1eadp luy\u1ec7n.<\/p>\n

Tham kh\u1ea3o b\u00e0i vi\u1ebft:<\/strong><\/p>\n