{"id":1600,"date":"2024-04-15T08:10:00","date_gmt":"2024-04-15T01:10:00","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=1600"},"modified":"2024-11-29T16:02:54","modified_gmt":"2024-11-29T09:02:54","slug":"phuong-phap-chay-bo-theo-nhip-tim-chi-so-nhip-tim-ly-tuong-khi-chay-bo","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/phuong-phap-chay-bo-theo-nhip-tim-chi-so-nhip-tim-ly-tuong-khi-chay-bo\/","title":{"rendered":"Ph\u01b0\u01a1ng ph\u00e1p ch\u1ea1y b\u1ed9 theo nh\u1ecbp tim – ch\u1ec9 s\u1ed1 nh\u1ecbp tim l\u00fd t\u01b0\u1edfng"},"content":{"rendered":"

Trong th\u1ebf gi\u1edbi c\u1ee7a c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 ng\u01b0\u1eddi t\u1eadp th\u1ec3 d\u1ee5c, vi\u1ec7c theo d\u00f5i nh\u1ecbp tim khi ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n m\u00e0 c\u00f2n l\u00e0 c\u00e1ch \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n. Ch\u1ea1y b\u1ed9 theo nh\u1ecbp tim la\u0300 ca\u0301ch gi\u00fap \u0111\u1ec1 xu\u1ea5t m\u1ed9t ch\u1ec9 s\u1ed1 nh\u1ecbp tim l\u00fd t\u01b0\u1edfng, mang l\u1ea1i s\u1ef1 c\u00e2n b\u1eb1ng gi\u1eefa t\u1eadp luy\u1ec7n v\u00e0 s\u1ee9c kh\u1ecfe. B\u00e0i vi\u1ebft d\u01b0\u01a1\u0301i \u0111\u00e2y s\u1ebd gi\u1edbi thi\u1ec7u v\u1ec1 ph\u01b0\u01a1ng ph\u00e1p ch\u1ea1y b\u1ed9 theo nh\u1ecbp tim v\u00e0 ca\u0301ch \u0111\u00ea\u0309 xa\u0301c \u0111i\u0323nh ch\u1ec9 s\u1ed1 nh\u1ecbp tim l\u00fd t\u01b0\u1edfng khi ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n

1. Nh\u1eefng y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ph\u01b0\u01a1ng ph\u00e1p ch\u1ea1y b\u1ed9 theo nh\u1ecbp tim<\/strong><\/h2>\n\n\n\n

Nh\u1ecbp tim khi ch\u1ea1y b\u1ed9 kh\u00f4ng th\u1ec3 \u0111\u01b0\u1ee3c x\u00e1c \u0111\u1ecbnh m\u1ed9t c\u00e1ch ch\u00ednh x\u00e1c v\u00ec n\u00f3 ph\u1ee5 thu\u1ed9c v\u00e0o m\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1 sau:<\/p>\n\n\n\n

Tu\u1ed5i t\u00e1c:<\/strong><\/em> Nh\u1ecbp tim thay \u0111\u1ed5i theo \u0111\u1ed9 tu\u1ed5i c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. Ng\u01b0\u1eddi tr\u1ebb th\u01b0\u1eddng c\u00f3 nh\u1ecbp tim nhanh h\u01a1n so v\u1edbi ng\u01b0\u1eddi cao tu\u1ed5i.<\/p>\n\n\n\n

C\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n: <\/strong><\/em>C\u01b0\u1eddng \u0111\u1ed9 c\u1ee7a ho\u1ea1t \u0111\u1ed9ng t\u1eadp luy\u1ec7n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn nh\u1ecbp tim. C\u01b0\u1eddng \u0111\u1ed9 cao s\u1ebd d\u1eabn \u0111\u1ebfn nh\u1ecbp tim t\u0103ng l\u00ean, trong khi t\u1eadp luy\u1ec7n \u1edf c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p c\u00f3 th\u1ec3 gi\u1eef nh\u1ecbp tim \u1ed5n \u0111\u1ecbnh h\u01a1n. Nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean ch\u1ea1y b\u1ed9 th\u01b0\u1eddng c\u00f3 nh\u1ecbp tim ngh\u1ec9 ng\u01a1i th\u1ea5p h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

M\u00f4i tr\u01b0\u1eddng s\u1ed1ng:<\/strong><\/em> M\u00f4i tr\u01b0\u1eddng s\u1ed1ng nh\u01b0 nhi\u1ec7t \u0111\u1ed9 v\u00e0 \u0111\u1ed9 \u1ea9m c\u0169ng l\u00e0 c\u00e1c y\u1ebfu t\u1ed1 quan tr\u1ecdng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn nh\u1ecbp tim. Trong m\u00f4i tr\u01b0\u1eddng nhi\u1ec7t \u0111\u1ed9 cao v\u00e0 \u0111\u1ed9 \u1ea9m cao, c\u01a1 th\u1ec3 c\u1ea7n l\u00e0m m\u00e1t b\u1eb1ng c\u00e1ch t\u0103ng s\u1ef1 tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 do \u0111\u00f3, nh\u1ecbp tim c\u0169ng t\u0103ng l\u00ean.<\/p>\n\n\n\n

Tr\u1ea1ng th\u00e1i c\u1ea3m x\u00fac: <\/strong><\/em>T\u00e2m tr\u1ea1ng v\u00e0 c\u1ea3m x\u00fac, nh\u01b0 lo l\u1eafng v\u00e0 c\u0103ng th\u1eb3ng, c\u0169ng c\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn nh\u1ecbp tim. Tr\u1ea1ng th\u00e1i tinh th\u1ea7n ti\u00eau c\u1ef1c c\u00f3 th\u1ec3 l\u00e0m t\u0103ng c\u1ea3m gi\u00e1c h\u1ed3i h\u1ed9p c\u1ee7a tim v\u00e0 t\u0103ng nh\u1ecbp tim.<\/p>\n\n\n\n

S\u1eed d\u1ee5ng thu\u1ed1c:<\/strong><\/em> Nh\u1eefng lo\u1ea1i thu\u1ed1c nh\u01b0 thu\u1ed1c ch\u1eb9n beta c\u00f3 kh\u1ea3 n\u0103ng gi\u1ea3m nh\u1ecbp tim, trong khi c\u00e1c lo\u1ea1i thu\u1ed1c tr\u1ecb b\u1ec7nh tuy\u1ebfn gi\u00e1p c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nh\u1ecbp tim do \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn h\u1ec7 th\u1ed1ng n\u1ed9i ti\u1ebft.<\/p>\n\n\n\n

2. C\u00e1ch \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh nh\u1ecbp tim l\u00fd t\u01b0\u1edfng khi ch\u1ea1y b\u1ed9 theo nh\u1ecbp tim<\/strong><\/h2>\n\n\n\n

Khi ch\u1ea1y b\u1ed9 theo nh\u1ecbp tim, \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh nh\u1ecbp tim ch\u1ea1y l\u00fd t\u01b0\u1edfng, b\u1ea1n c\u00f3 th\u1ec3 tu\u00e2n th\u1ee7 m\u1ed9t s\u1ed1 b\u01b0\u1edbc c\u01a1 b\u1ea3n. Tr\u01b0\u1edbc h\u1ebft, \u0111\u1ec3 t\u00ednh nh\u1ecbp tim t\u1ed1i \u0111a, h\u00e3y s\u1eed d\u1ee5ng c\u00f4ng th\u1ee9c \u0111\u01a1n gi\u1ea3n l\u00e0 l\u1ea5y 220 tr\u1eeb \u0111i s\u1ed1 tu\u1ed5i c\u1ee7a b\u1ea1n. Ch\u1eb3ng h\u1ea1n, n\u1ebfu b\u1ea1n l\u00e0 ng\u01b0\u1eddi 35 tu\u1ed5i, nh\u1ecbp tim t\u1ed1i \u0111a c\u1ee7a b\u1ea1n s\u1ebd l\u00e0 185. C\u1ea7n l\u01b0u \u00fd r\u1eb1ng \u0111\u00e2y ch\u1ec9 l\u00e0 m\u1ed9t \u01b0\u1edbc l\u01b0\u1ee3ng v\u00e0 nh\u1ecbp tim t\u1ed1i \u0111a c\u00f3 th\u1ec3 thay \u0111\u1ed5i t\u1eeb 15 \u0111\u1ebfn 20 nh\u1ecbp m\u1ed7i ph\u00fat theo c\u1ea3 hai h\u01b0\u1edbng, nhanh ho\u1eb7c ch\u1eadm.<\/p>\n\n\n\n

Hi\u1ec7p h\u1ed9i Tim m\u1ea1ch Hoa K\u1ef3 \u0111\u1ec1 xu\u1ea5t r\u1eb1ng, khi t\u1eadp th\u1ec3 d\u1ee5c, m\u1ee5c ti\u00eau nh\u1ecbp tim n\u00ean dao \u0111\u1ed9ng t\u1eeb 50 \u0111\u1ebfn 75% c\u1ee7a nh\u1ecbp tim t\u1ed1i \u0111a cho nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u v\u00e0 t\u1eadp th\u1ec3 d\u1ee5c \u1edf m\u1ee9c \u0111\u1ed9 v\u1eeba ph\u1ea3i. Trong khi \u0111\u00f3, vi\u1ec7c duy tr\u00ec m\u1ee9c nh\u1ecbp tim t\u1eeb 70 \u0111\u1ebfn 85% c\u1ee7a nh\u1ecbp tim t\u1ed1i \u0111a khi ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c cho nh\u1eefng ng\u01b0\u1eddi \u0111\u00e3 quen v\u1edbi t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

T\u0103ng nh\u1ecbp tim l\u00ean cao h\u01a1n nh\u1ecbp tim t\u1ed1i \u0111a trong th\u1eddi gian d\u00e0i c\u00f3 th\u1ec3 mang theo nh\u1eefng r\u1ee7i ro cho s\u1ee9c kh\u1ecfe. \u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t \u0111\u00fang \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u1edbi t\u1eadp th\u1ec3 d\u1ee5c. Nghi\u00ean c\u1ee9u tr\u00ean v\u1eadn \u0111\u1ed9ng vi\u00ean m\u00f4n kh\u00fac c\u00f4n c\u1ea7u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng vi\u1ec7c v\u01b0\u1ee3t qu\u00e1 m\u1ee5c ti\u00eau v\u00e0 nh\u1ecbp tim t\u1ed1i \u0111a c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 ph\u1ee5c h\u1ed3i k\u00e9m sau khi t\u1eadp luy\u1ec7n v\u00e0 t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c v\u1ea5n \u0111\u1ec1 tim m\u1ea1ch.<\/p>\n\n\n\n

Nh\u1eefng ng\u01b0\u1eddi t\u1eadp ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c khuy\u1ebfn c\u00e1o n\u00ean gi\u1ea3m t\u1ed1c \u0111\u1ed9 n\u1ebfu lu\u00f4n \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1ecbp tim t\u1ed1i \u0111a trong qu\u00e1 tr\u00ecnh ch\u1ea1y. N\u1ebfu c\u1ea3m th\u1ea5y cho\u00e1ng v\u00e1ng, ch\u00f3ng m\u1eb7t ho\u1eb7c kh\u00f4ng tho\u1ea3i m\u00e1i, n\u00ean d\u1eebng ngay l\u1eadp t\u1ee9c \u0111\u1ec3 tr\u00e1nh c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe ti\u1ec1m \u1ea9n.<\/p>\n\n\n\n

3. C\u00e1ch \u0111\u1ec3 gi\u1ea3m nh\u1ecbp tim khi ch\u1ea1y b\u1ed9<\/strong><\/h2>\n\n\n\n

C\u00e1ch gi\u1ea3m nh\u1ecbp tim khi ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n th\u00f4ng qua m\u1ed9t s\u1ed1 bi\u1ec7n ph\u00e1p c\u1ee5 th\u1ec3. Khi b\u1ea1n nh\u1eadn th\u1ee9c \u0111\u01b0\u1ee3c d\u1ea5u hi\u1ec7u c\u1ee7a nh\u1ecbp tim \u1edf m\u1ee9c cao nh\u01b0 t\u1ee9c ng\u1ef1c, kh\u00f3 th\u1edf ho\u1eb7c g\u1eb7p kh\u00f3 kh\u0103n khi n\u00f3i chuy\u1ec7n trong khi ch\u1ea1y, vi\u1ec7c gi\u1ea3m t\u1ed1c \u0111\u1ed9 v\u00e0 th\u1edf m\u1ed9t c\u00e1ch \u0111\u1ec1u \u0111\u1eb7n c\u00f3 th\u1ec3 l\u00e0 gi\u1ea3i ph\u00e1p. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap nh\u1ecbp tim tr\u1edf v\u1ec1 m\u1ee9c an to\u00e0n.<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 bi\u1ec7n ph\u00e1p c\u1ee5 th\u1ec3 \u0111\u1ec3 tr\u00e1nh t\u00ecnh tr\u1ea1ng nh\u1ecbp tim t\u0103ng qu\u00e1 m\u1ee9c:<\/p>\n\n\n\n

T\u0103ng t\u1ed1c \u0111\u1ed9 ch\u1ea1y t\u1eeb t\u1eeb:<\/em><\/strong> \u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng n\u1ebfu b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y ho\u1eb7c kh\u00f4ng th\u01b0\u1eddng xuy\u00ean t\u1eadp luy\u1ec7n. Vi\u1ec7c t\u0103ng t\u1ed1c \u0111\u1ed9 m\u1ed9t c\u00e1ch t\u1eeb t\u1eeb gi\u00fap c\u01a1 th\u1ec3 v\u00e0 nh\u1ecbp tim th\u00edch \u1ee9ng m\u1ed9t c\u00e1ch d\u1ea7n d\u1ea7n.<\/p>\n\n\n\n

Kh\u00f4ng t\u1eadp khi b\u1ee5ng r\u1ed7ng ho\u1eb7c qu\u00e1 no:<\/strong><\/em> Tr\u00e1nh ch\u1ea1y khi d\u1ea1 d\u00e0y \u0111ang tr\u1ed1ng ho\u1eb7c ngay sau khi \u0103n no. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 g\u00e2y ra nh\u1ecbp tim kh\u00f4ng \u1ed5n \u0111\u1ecbnh.<\/p>\n\n\n\n

Kh\u1edfi \u0111\u1ed9ng k\u1ef9 v\u00e0 gi\u1ea3m d\u1ea7n t\u1ed1c \u0111\u1ed9: <\/strong><\/em>Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u ch\u1ea1y, h\u00e3y th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng k\u1ef9. T\u0103ng d\u1ea7n t\u1ed1c \u0111\u1ed9 khi b\u1eaft \u0111\u1ea7u v\u00e0 gi\u1ea3m d\u1ea7n t\u1ed1c \u0111\u1ed9 khi k\u1ebft th\u00fac gi\u00fap c\u01a1 th\u1ec3 chu\u1ea9n b\u1ecb v\u00e0 h\u1ed3i ph\u1ee5c m\u1ed9t c\u00e1ch nh\u1eb9 nh\u00e0ng.<\/p>\n\n\n\n

U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 u\u1ed1ng t\u1eeb t\u1eeb trong khi t\u1eadp:<\/strong><\/em> Vi\u1ec7c duy tr\u00ec \u0111\u1ee7 l\u01b0\u1ee3ng n\u01b0\u1edbc trong c\u01a1 th\u1ec3 l\u00e0 quan tr\u1ecdng \u0111\u1ec3 tr\u00e1nh t\u00ecnh tr\u1ea1ng m\u1ea5t n\u01b0\u1edbc v\u00e0 gi\u1eef cho nh\u1ecbp tim kh\u00f4ng t\u0103ng l\u00ean qu\u00e1 nhanh. U\u1ed1ng t\u1eeb t\u1eeb gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 n\u01b0\u1edbc m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n\n\n\n

L\u1eddi K\u1ebft<\/h2>\n\n\n\n

Qua ba\u0300i vi\u00ea\u0301t tr\u00ean cu\u0309a RUN TOGETHER, ch\u1ea1y b\u1ed9 theo nh\u1ecbp tim l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n. Ch\u1ec9 s\u1ed1 nh\u1ecbp tim l\u00fd t\u01b0\u1edfng khi ch\u1ea1y b\u1ed9 s\u1ebd gi\u00fap b\u1ea1n duy tr\u00ec m\u1ee9c \u0111\u1ed9 t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p v\u1edbi s\u1ee9c kh\u1ecfe c\u1ee7a m\u00ecnh. H\u00e3y k\u1ebft h\u1ee3p ki\u1ec3m so\u00e1t nh\u1ecbp tim v\u1edbi vi\u1ec7c l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 \u0111i\u1ec1u ch\u1ec9nh t\u1ed1c \u0111\u1ed9 t\u1eadp luy\u1ec7n \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t v\u00e0 tr\u1ea3i nghi\u1ec7m ch\u1ea1y b\u1ed9 an to\u00e0n v\u00e0 th\u00fa v\u1ecb.<\/p>","protected":false},"excerpt":{"rendered":"

Trong th\u1ebf gi\u1edbi c\u1ee7a c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 ng\u01b0\u1eddi t\u1eadp th\u1ec3 d\u1ee5c, vi\u1ec7c theo d\u00f5i nh\u1ecbp tim khi ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n m\u00e0 c\u00f2n l\u00e0 c\u00e1ch \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n. Ch\u1ea1y b\u1ed9 theo nh\u1ecbp tim la\u0300 ca\u0301ch gi\u00fap \u0111\u1ec1 xu\u1ea5t m\u1ed9t ch\u1ec9 […]<\/p>","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-1600","post","type-post","status-publish","format-standard","hentry","category-kien-thuc-the-thao"],"yoast_head":"\nPh\u01b0\u01a1ng ph\u00e1p ch\u1ea1y b\u1ed9 theo nh\u1ecbp tim - ch\u1ec9 s\u1ed1 nh\u1ecbp tim l\u00fd t\u01b0\u1edfng<\/title>\n<meta name=\"description\" content=\"Ch\u1ea1y b\u1ed9 theo nh\u1ecbp tim la\u0300 ca\u0301ch gi\u00fap \u0111\u1ec1 xu\u1ea5t m\u1ed9t ch\u1ec9 s\u1ed1 nh\u1ecbp tim l\u00fd t\u01b0\u1edfng, mang l\u1ea1i s\u1ef1 c\u00e2n b\u1eb1ng gi\u1eefa t\u1eadp luy\u1ec7n v\u00e0 s\u1ee9c kh\u1ecfe.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/phuong-phap-chay-bo-theo-nhip-tim-chi-so-nhip-tim-ly-tuong-khi-chay-bo\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ph\u01b0\u01a1ng ph\u00e1p ch\u1ea1y b\u1ed9 theo nh\u1ecbp tim - 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