{"id":1812,"date":"2024-05-06T12:04:21","date_gmt":"2024-05-06T05:04:21","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=1812"},"modified":"2024-05-06T12:04:22","modified_gmt":"2024-05-06T05:04:22","slug":"https-runtogether-vn-10","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/https-runtogether-vn-10\/","title":{"rendered":"Ch\u1ea1y B\u1ed9 L\u00e0 C\u00e1ch Tuy\u1ec7t V\u1eddi \u0110\u1ec3 Gi\u1ea3m Huy\u1ebft \u00c1p V\u00e0 Gi\u00fap Tim Kh\u1ecfe H\u01a1n"},"content":{"rendered":"<p>Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t l\u00e0nh m\u1ea1nh v\u00e0 c\u00f3 nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe \u0111\u00e1ng k\u1ec3. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1ecb cao huy\u1ebft \u00e1p, ch\u1ea1y b\u1ed9 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c gi\u00fap ki\u1ec3m so\u00e1t huy\u1ebft \u00e1p, gi\u1ea3m nguy c\u01a1 b\u1ec7nh tim m\u1ea1ch v\u00e0 duy tr\u00ec m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd cung c\u1ea5p cho b\u1ea1n nh\u1eefng th\u00f4ng tin chi ti\u1ebft v\u1ec1 huy\u1ebft \u00e1p cao, vai tr\u00f2 c\u1ee7a ch\u1ea1y b\u1ed9 trong vi\u1ec7c gi\u1ea3m huy\u1ebft \u00e1p, c\u0169ng nh\u01b0 c\u00e1c l\u1eddi khuy\u00ean h\u1eefu \u00edch \u0111\u1ec3 ch\u1ea1y b\u1ed9 m\u1ed9t c\u00e1ch an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 khi b\u1ecb cao huy\u1ebft \u00e1p.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Huy\u1ebft \u00e1p cao l\u00e0 g\u00ec?<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/YF4m0LD-lq1coaCCqn5EDdyO_Q3yzu9gokJ0Cf-0XEoDrZaVQ65840swaZBgDwMyVGi9rh_mNH0OASSH6RP0glj4-H5TeUugHX5SUf671c_3MI8NyscMZ5Q5Ns5WM8apNs1dhAXD-gBMoBFicDUyluU\" alt=\"\"\/><\/figure>\n\n\n\n<p>Huy\u1ebft \u00e1p l\u00e0 l\u1ef1c t\u00e1c \u0111\u1ed9ng l\u00ean th\u00e0nh \u0111\u1ed9ng m\u1ea1ch khi m\u00e1u ch\u1ea3y qua. Huy\u1ebft \u00e1p cao hay t\u0103ng huy\u1ebft \u00e1p x\u1ea3y ra khi l\u1ef1c n\u00e0y v\u01b0\u1ee3t qu\u00e1 m\u1ee9c b\u00ecnh th\u01b0\u1eddng. T\u00ecnh tr\u1ea1ng n\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nhi\u1ec1u bi\u1ebfn ch\u1ee9ng nguy hi\u1ec3m nh\u01b0 \u0111au tim, \u0111\u1ed9t qu\u1ef5, suy th\u1eadn v\u00e0 t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Nguy\u00ean nh\u00e2n g\u00e2y cao huy\u1ebft \u00e1p<\/strong><\/h3>\n\n\n\n<p>C\u00e1c nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn g\u00e2y cao huy\u1ebft \u00e1p bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Th\u1eeba c\u00e2n ho\u1eb7c b\u00e9o ph\u00ec<\/li>\n\n\n\n<li>\u00cdt v\u1eadn \u0111\u1ed9ng<\/li>\n\n\n\n<li>Stress<\/li>\n\n\n\n<li>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng kh\u00f4ng l\u00e0nh m\u1ea1nh<\/li>\n\n\n\n<li>H\u00fat thu\u1ed1c l\u00e1<\/li>\n\n\n\n<li>L\u1ea1m d\u1ee5ng r\u01b0\u1ee3u bia<\/li>\n\n\n\n<li>Ti\u1ec1n s\u1eed gia \u0111\u00ecnh<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tri\u1ec7u ch\u1ee9ng c\u1ee7a cao huy\u1ebft \u00e1p<\/strong><\/h3>\n\n\n\n<p>Cao huy\u1ebft \u00e1p th\u01b0\u1eddng kh\u00f4ng c\u00f3 tri\u1ec7u ch\u1ee9ng r\u00f5 r\u00e0ng, \u0111\u1eb7c bi\u1ec7t trong giai \u0111o\u1ea1n \u0111\u1ea7u. Tuy nhi\u00ean, m\u1ed9t s\u1ed1 tri\u1ec7u ch\u1ee9ng c\u00f3 th\u1ec3 bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110au \u0111\u1ea7u<\/li>\n\n\n\n<li>Ch\u00f3ng m\u1eb7t<\/li>\n\n\n\n<li>N\u00f4n m\u1eeda<\/li>\n\n\n\n<li>Kh\u00f3 th\u1edf<\/li>\n\n\n\n<li>Nh\u00ecn m\u1edd<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Bi\u1ebfn ch\u1ee9ng c\u1ee7a cao huy\u1ebft \u00e1p<\/strong><\/h3>\n\n\n\n<p>N\u1ebfu kh\u00f4ng \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t, cao huy\u1ebft \u00e1p c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c bi\u1ebfn ch\u1ee9ng nghi\u00eam tr\u1ecdng nh\u01b0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110au tim<\/li>\n\n\n\n<li>\u0110\u1ed9t qu\u1ef5<\/li>\n\n\n\n<li>Suy th\u1eadn<\/li>\n\n\n\n<li>M\u1ea5t th\u1ecb l\u1ef1c<\/li>\n\n\n\n<li>R\u1ed1i lo\u1ea1n nh\u1eadn th\u1ee9c<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Huy\u1ebft \u00e1p kh\u1ecfe m\u1ea1nh \u0111\u01b0\u1ee3c coi l\u00e0 g\u00ec?<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/d9d0-xiosrLy3v3rmsbpZr7m5nwbW0ZvVZF5nM7ULCF8qaLEnmyv-Tdp2_vHoT8Hox4pqfHVC3hxx56-KaxIwRbrclMe05WHiyJo6hihiVLBuuv38eSkV76Bsa7jr3XR-M5gzt2fxM8q8Akw4SBK4LU\" alt=\"\"\/><\/figure>\n\n\n\n<p>Theo Hi\u1ec7p h\u1ed9i Tim m\u1ea1ch Hoa K\u1ef3 (AHA), huy\u1ebft \u00e1p kh\u1ecfe m\u1ea1nh \u0111\u01b0\u1ee3c \u0111\u1ecbnh ngh\u0129a l\u00e0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Huy\u1ebft \u00e1p t\u00e2m thu d\u01b0\u1edbi 120 mmHg<\/li>\n\n\n\n<li>Huy\u1ebft \u00e1p t\u00e2m tr\u01b0\u01a1ng d\u01b0\u1edbi 80 mmHg<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Nam gi\u1edbi &#8211; Huy\u1ebft \u00e1p b\u00ecnh th\u01b0\u1eddng theo tu\u1ed5i<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Tu\u1ed5i<\/strong><\/td><td><strong>Huy\u1ebft \u00e1p t\u00e2m thu (mmHg)<\/strong><\/td><td><strong>Huy\u1ebft \u00e1p t\u00e2m tr\u01b0\u01a1ng (mmHg)<\/strong><\/td><\/tr><tr><td>20-29<\/td><td>120-130<\/td><td>80-85<\/td><\/tr><tr><td>30-39<\/td><td>125-135<\/td><td>85-90<\/td><\/tr><tr><td>40-49<\/td><td>130-140<\/td><td>85-95<\/td><\/tr><tr><td>50-59<\/td><td>135-145<\/td><td>85-95<\/td><\/tr><tr><td>60-69<\/td><td>140-150<\/td><td>90-100<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ph\u1ee5 n\u1eef &#8211; Huy\u1ebft \u00e1p b\u00ecnh th\u01b0\u1eddng theo tu\u1ed5i<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Tu\u1ed5i<\/strong><\/td><td><strong>Huy\u1ebft \u00e1p t\u00e2m thu (mmHg)<\/strong><\/td><td><strong>Huy\u1ebft \u00e1p t\u00e2m tr\u01b0\u01a1ng (mmHg)<\/strong><\/td><\/tr><tr><td>20-29<\/td><td>115-125<\/td><td>75-80<\/td><\/tr><tr><td>30-39<\/td><td>120-130<\/td><td>80-85<\/td><\/tr><tr><td>40-49<\/td><td>125-135<\/td><td>85-90<\/td><\/tr><tr><td>50-59<\/td><td>130-140<\/td><td>85-95<\/td><\/tr><tr><td>60-69<\/td><td>135-145<\/td><td>90-100<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>B\u1ecb Cao Huy\u1ebft \u00c1p C\u00f3 N\u00ean Ch\u1ea1y B\u1ed9 Kh\u00f4ng?<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/V-14IABW9x8XMfBwPV1RZOKvvuJwcAwxITXyBsCxOuMPTDxmwwmbiUqqGn0yxEVE7wzlK4NDccv9GgUNW0t16Cm7vg-2XxQNsAuRXAAnJkkpqHSLgHjqinW6iTyZqOUiIj1x5tguuyYns2O4U8uNJ_M\" alt=\"\"\/><\/figure>\n\n\n\n<p>C\u00e2u tr\u1ea3 l\u1eddi l\u00e0 C\u00d3. Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t tuy\u1ec7t v\u1eddi gi\u00fap gi\u1ea3m huy\u1ebft \u00e1p. Nhi\u1ec1u nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean, \u0111\u1eb7c bi\u1ec7t l\u00e0 ch\u1ea1y b\u1ed9, c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m huy\u1ebft \u00e1p m\u1ed9t c\u00e1ch \u0111\u00e1ng k\u1ec3.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>L\u1ee3i \u00edch c\u1ee7a ch\u1ea1y b\u1ed9 \u0111\u1ed1i v\u1edbi huy\u1ebft \u00e1p cao<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gi\u00fap gi\u1ea3m huy\u1ebft \u00e1p t\u00e2m thu v\u00e0 t\u00e2m tr\u01b0\u01a1ng<\/li>\n\n\n\n<li>C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/li>\n\n\n\n<li>Gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh tim v\u00e0 \u0111\u1ed9t qu\u1ef5<\/li>\n\n\n\n<li>Ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng<\/li>\n\n\n\n<li>Gi\u1ea3m stress v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>C\u01a1 ch\u1ebf ho\u1ea1t \u0111\u1ed9ng c\u1ee7a ch\u1ea1y b\u1ed9 trong vi\u1ec7c gi\u1ea3m huy\u1ebft \u00e1p<\/strong><\/h3>\n\n\n\n<p>Khi ch\u1ea1y b\u1ed9, c\u01a1 th\u1ec3 ph\u1ea3i l\u00e0m vi\u1ec7c nhi\u1ec1u h\u01a1n \u0111\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u oxy v\u00e0 n\u0103ng l\u01b0\u1ee3ng. \u0110i\u1ec1u n\u00e0y d\u1eabn \u0111\u1ebfn:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u0103ng nh\u1ecbp tim v\u00e0 l\u01b0u l\u01b0\u1ee3ng m\u00e1u<\/li>\n\n\n\n<li>M\u1edf r\u1ed9ng v\u00e0 l\u00e0m m\u1ec1m c\u00e1c m\u1ea1ch m\u00e1u<\/li>\n\n\n\n<li>C\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t c\u1ee7a th\u00e0nh m\u1ea1ch m\u00e1u<\/li>\n\n\n\n<li>Gi\u1ea3m s\u1ee9c c\u1ea3n l\u01b0u th\u00f4ng m\u00e1u<\/li>\n<\/ul>\n\n\n\n<p>Nh\u1eefng thay \u0111\u1ed5i n\u00e0y gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c l\u00ean th\u00e0nh m\u1ea1ch m\u00e1u, t\u1eeb \u0111\u00f3 l\u00e0m gi\u1ea3m huy\u1ebft \u00e1p.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>8 L\u1eddi Khuy\u00ean ch\u1ea1y b\u1ed9 khi b\u1ecb cao huy\u1ebft \u00e1p<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/yOo-i1kcL2TDktCpuJ34x8nkxYezqohXXWU-Dev0pCH37JqC_SmKFL1XrwLZobwLPs1QYQPQTzEnsDnB8qc390ORaatSTbmsHU3teLlkO6uEN2BX3u9VBszeyjUZevkU5vXjEH-x5RvCeysu_DGhsFg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0110\u1ec3 qu\u00e1 tr\u00ecnh ch\u1ea1y b\u1ed9 di\u1ec5n ra an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3, ng\u01b0\u1eddi cao huy\u1ebft \u00e1p n\u00ean l\u01b0u \u00fd nh\u1eefng l\u1eddi khuy\u00ean sau:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u ch\u1ea1y<\/strong><\/h3>\n\n\n\n<p>Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u b\u1ea5t k\u1ef3 ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n n\u00e0o, bao g\u1ed3m ch\u1ea1y b\u1ed9, b\u1ea1n n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n \u0111\u1ee7 kh\u1ecfe m\u1ea1nh v\u00e0 ch\u1ea1y b\u1ed9 s\u1ebd kh\u00f4ng l\u00e0m t\u00ecnh tr\u1ea1ng huy\u1ebft \u00e1p c\u1ee7a b\u1ea1n th\u00eam tr\u1ea7m tr\u1ecdng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. B\u1eaft \u0111\u1ea7u t\u1eeb t\u1eeb v\u00e0 t\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9<\/strong><\/h3>\n\n\n\n<p>Kh\u00f4ng n\u00ean t\u1eadp qu\u00e1 s\u1ee9c ngay t\u1eeb \u0111\u1ea7u. N\u00ean b\u1eaft \u0111\u1ea7u v\u1edbi c\u1ef1 ly v\u00e0 th\u1eddi gian ch\u1ea1y ng\u1eafn, sau \u0111\u00f3 t\u0103ng d\u1ea7n l\u00ean khi c\u01a1 th\u1ec3 th\u00edch nghi. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng do t\u0103ng c\u01b0\u1eddng \u0111\u1ed9t ng\u1ed9t ho\u1eb7c qu\u00e1 m\u1ee9c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. \u0110\u1ecbnh k\u1ef3 ki\u1ec3m tra huy\u1ebft \u00e1p<\/strong><\/h3>\n\n\n\n<p>Tr\u01b0\u1edbc v\u00e0 sau khi ch\u1ea1y b\u1ed9, h\u00e3y \u0111o huy\u1ebft \u00e1p c\u1ee7a m\u00ecnh \u0111\u1ec3 theo d\u00f5i s\u1ef1 bi\u1ebfn \u0111\u1ed5i. N\u1ebfu c\u00f3 b\u1ea5t k\u1ef3 bi\u1ebfn \u0111\u1ed5i \u0111\u1ed9t ng\u1ed9t n\u00e0o, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 ngay l\u1eadp t\u1ee9c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Ch\u1ecdn gi\u00e0y ch\u1ea1y ph\u00f9 h\u1ee3p<\/strong><\/h3>\n\n\n\n<p>M\u1ed9t \u0111\u00f4i gi\u00e0y ch\u1ea1y t\u1ed1t s\u1ebd gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u01a1 b\u00e0n ch\u00e2n v\u00e0 cung c\u1ea5p s\u1ef1 h\u1ed7 tr\u1ee3 c\u1ea7n thi\u1ebft cho c\u01a1 b\u00e0n ch\u00e2n v\u00e0 c\u1ed5 ch\u00e2n. H\u00e3y ch\u1ecdn gi\u00e0y ch\u1ea1y ph\u00f9 h\u1ee3p v\u1edbi d\u1ea1ng ch\u00e2n c\u1ee7a b\u1ea1n v\u00e0 thay m\u1edbi ch\u00fang \u0111\u00fang th\u1eddi \u0111i\u1ec3m.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng v\u00e0 k\u1ebft th\u00fac<\/strong><\/h3>\n\n\n\n<p>B\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng gi\u00fap l\u00e0m n\u00f3ng c\u01a1 b\u1eafp v\u00e0 chu\u1ea9n b\u1ecb tinh th\u1ea7n cho vi\u1ec7c ch\u1ea1y b\u1ed9, trong khi b\u00e0i t\u1eadp k\u1ebft th\u00fac gi\u00fap c\u01a1 th\u1ec3 d\u1ea7n h\u1ed3i ph\u1ee5c sau khi t\u1eadp luy\u1ec7n. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng v\u00e0 c\u1ea3i thi\u1ec7n qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc<\/strong><\/h3>\n\n\n\n<p>\u0110\u1ea3m b\u1ea3o u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc tr\u01b0\u1edbc, sau v\u00e0 trong qu\u00e1 tr\u00ecnh ch\u1ea1y b\u1ed9 \u0111\u1ec3 duy tr\u00ec c\u00e2n b\u1eb1ng n\u01b0\u1edbc trong c\u01a1 th\u1ec3. Huy\u1ebft \u00e1p c\u00f3 th\u1ec3 t\u0103ng cao n\u1ebfu c\u01a1 th\u1ec3 m\u1ea5t n\u01b0\u1edbc qu\u00e1 nhi\u1ec1u.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Ch\u00fa \u00fd \u0111\u1ebfn d\u1ea5u hi\u1ec7u kh\u00f4ng b\u00ecnh th\u01b0\u1eddng<\/strong><\/h3>\n\n\n\n<p>N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y \u0111au ng\u1ef1c, kh\u00f3 th\u1edf, ho\u1eb7c ch\u00f3ng m\u1eb7t khi ch\u1ea1y b\u1ed9, h\u00e3y d\u1eebng l\u1ea1i ngay l\u1eadp t\u1ee9c v\u00e0 t\u00ecm s\u1ef1 gi\u00fap \u0111\u1ee1. \u0110\u00e2y c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe nghi\u00eam tr\u1ecdng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. \u0110\u1ecbnh k\u1ef3 ki\u1ec3m tra s\u1ee9c kh\u1ecfe<\/strong><\/h3>\n\n\n\n<p>H\u00e3y th\u1ef1c hi\u1ec7n c\u00e1c ki\u1ec3m tra s\u1ee9c kh\u1ecfe \u0111\u1ecbnh k\u1ef3 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o r\u1eb1ng vi\u1ec7c ch\u1ea1y b\u1ed9 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n. \u0110i\u1ec1u n\u00e0y c\u0169ng gi\u00fap ph\u00e1t hi\u1ec7n s\u1edbm b\u1ea5t k\u1ef3 v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe n\u00e0o c\u00f3 th\u1ec3 ph\u00e1t sinh.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ch\u1ea1y b\u1ed9 bao l\u00e2u th\u00ec s\u1ebd gi\u1ea3m \u0111\u01b0\u1ee3c huy\u1ebft \u00e1p?<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/TXbHCtI21cEOW8WGNCR6Ejmw9ffYHDGbvq5LnknSdldDjzq0FyhdRupvpRVhnQWBiS-rl8Qeys-PCeaVNrdks6Zv4R8Chlc_VQFxw1pApApVnh7D7I0uyG-clZJQ5wNkYRWEQzxrpGZPJ75AY1Ti4_I\" alt=\"\"\/><\/figure>\n\n\n\n<p>Th\u1eddi gian c\u1ea7n thi\u1ebft \u0111\u1ec3 gi\u1ea3m huy\u1ebft \u00e1p th\u00f4ng qua vi\u1ec7c ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 kh\u00e1c nhau t\u00f9y thu\u1ed9c v\u00e0o m\u1ee9c \u0111\u1ed9 cao huy\u1ebft \u00e1p ban \u0111\u1ea7u, c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 th\u1eddi l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n, c\u0169ng nh\u01b0 c\u01a1 \u0111\u1ecba c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. Tuy nhi\u00ean, theo AHA, ch\u1ec9 c\u1ea7n 150 ph\u00fat t\u1eadp luy\u1ec7n m\u1ed7i tu\u1ea7n (kho\u1ea3ng 30 ph\u00fat m\u1ed7i ng\u00e0y, 5 ng\u00e0y m\u1ed9t tu\u1ea7n) \u0111\u00e3 \u0111\u1ee7 \u0111\u1ec3 gi\u00fap ki\u1ec3m so\u00e1t huy\u1ebft \u00e1p v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n\n\n\n<p>Ngo\u00e0i ra, vi\u1ec7c k\u1ebft h\u1ee3p ch\u1ea1y b\u1ed9 v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh, gi\u1ea3m c\u00e2n n\u1ebfu c\u1ea7n, v\u00e0 ki\u1ec3m so\u00e1t stress c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c gi\u1ea3m huy\u1ebft \u00e1p.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/v7qyRdusolj0mL6zwlN3CnjsXQnd6z4XHtA1lSl45E6oohidJnRFCu3wX_UI7KKL32BALxHmaZSd4HVrXTSQGQ7VKJ5he9pSmZ62PNO7e5Pngp8RQAZTuJ2yrfYydHELqD0hC5xUkq_Y5VUwyVzBhIk\" alt=\"\"\/><\/figure>\n\n\n\n<p>Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t t\u1ed1t m\u00e0 c\u00f2n l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 gi\u00fap gi\u1ea3m huy\u1ebft \u00e1p v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1ecb cao huy\u1ebft \u00e1p, vi\u1ec7c ch\u1ea1y b\u1ed9 \u0111\u1ec1u \u0111\u1eb7n v\u00e0 \u0111\u00fang c\u00e1ch c\u00f3 th\u1ec3 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch \u0111\u00e1ng k\u1ec3. Tuy nhi\u00ean, tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u b\u1ea5t k\u1ef3 ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n n\u00e0o, <a href=\"https:\/\/runtogether.vn\/\">Run Together<\/a> khuy\u00ean b\u1ea1n h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3. H\u00e3y nh\u1edb lu\u00f4n l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 ng\u1eebng t\u1eadp luy\u1ec7n n\u1ebfu c\u00f3 b\u1ea5t k\u1ef3 d\u1ea5u hi\u1ec7u kh\u00f4ng b\u00ecnh th\u01b0\u1eddng n\u00e0o xu\u1ea5t hi\u1ec7n. B\u1eaft \u0111\u1ea7u ngay h\u00f4m nay v\u1edbi m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 ch\u1ea1y b\u1ed9 \u0111\u1ec3 gi\u1eef cho tim m\u1ea1ch c\u1ee7a b\u1ea1n lu\u00f4n kh\u1ecfe m\u1ea1nh!<\/p>","protected":false},"excerpt":{"rendered":"<p>Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t l\u00e0nh m\u1ea1nh v\u00e0 c\u00f3 nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe \u0111\u00e1ng k\u1ec3. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1ecb cao huy\u1ebft \u00e1p, ch\u1ea1y b\u1ed9 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c gi\u00fap ki\u1ec3m so\u00e1t huy\u1ebft \u00e1p, gi\u1ea3m nguy c\u01a1 b\u1ec7nh tim m\u1ea1ch v\u00e0 duy tr\u00ec m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh. [&hellip;]<\/p>","protected":false},"author":5,"featured_media":1813,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[24],"class_list":["post-1812","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao","tag-kien-thuc-chay-bo"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ch\u1ea1y B\u1ed9 L\u00e0 C\u00e1ch Tuy\u1ec7t V\u1eddi \u0110\u1ec3 Gi\u1ea3m Huy\u1ebft \u00c1p V\u00e0 Gi\u00fap Tim Kh\u1ecfe H\u01a1n - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"Vai tr\u00f2 c\u1ee7a ch\u1ea1y b\u1ed9 trong vi\u1ec7c gi\u1ea3m huy\u1ebft \u00e1p, c\u0169ng nh\u01b0 c\u00e1c l\u1eddi khuy\u00ean h\u1eefu \u00edch \u0111\u1ec3 ch\u1ea1y b\u1ed9 m\u1ed9t c\u00e1ch an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 khi b\u1ecb cao huy\u1ebft \u00e1p.\" \/>\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\/https-runtogether-vn-10\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ch\u1ea1y B\u1ed9 L\u00e0 C\u00e1ch Tuy\u1ec7t V\u1eddi \u0110\u1ec3 Gi\u1ea3m Huy\u1ebft \u00c1p V\u00e0 Gi\u00fap Tim Kh\u1ecfe H\u01a1n - 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