{"id":1818,"date":"2024-05-07T15:39:15","date_gmt":"2024-05-07T08:39:15","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=1818"},"modified":"2024-05-07T15:39:16","modified_gmt":"2024-05-07T08:39:16","slug":"https-runtogether-vn-11","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/https-runtogether-vn-11\/","title":{"rendered":"L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe C\u1ee7a Ch\u1ea1y B\u1ed9:\u00a05 C\u00e1ch M\u00e0 Ch\u1ea1y B\u1ed9 Gi\u00fap B\u1ea1n S\u1ed1ng L\u00e2u H\u01a1n"},"content":{"rendered":"

Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c h\u1eefu hi\u1ec7u nh\u1ea5t tr\u00ean th\u1ebf gi\u1edbi. Kh\u00f4ng ch\u1ec9 gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe tim m\u1ea1ch, ch\u1ea1y b\u1ed9 c\u00f2n mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch \u0111\u00e1ng kinh ng\u1ea1c kh\u00e1c cho s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n. Trong b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang ta s\u1ebd kh\u00e1m ph\u00e1 n\u0103m c\u00e1ch ch\u00ednh m\u00e0 ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n s\u1ed1ng l\u00e2u h\u01a1n v\u00e0 kh\u1ecfe m\u1ea1nh h\u01a1n.<\/p>\n\n\n\n

5 L\u1ee3i \u00edch h\u00e0ng \u0111\u1ea7u c\u1ee7a ch\u1ea1y b\u1ed9<\/strong><\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

1. K\u00edch th\u00edch s\u1ef1 h\u00ecnh th\u00e0nh x\u01b0\u01a1ng<\/strong><\/h3>\n\n\n\n

T\u0103ng c\u01b0\u1eddng kh\u1ed1i l\u01b0\u1ee3ng x\u01b0\u01a1ng<\/p>\n\n\n\n

Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t lo\u1ea1i t\u1eadp luy\u1ec7n g\u00e2y t\u00e1c \u0111\u1ed9ng (impact) l\u00ean x\u01b0\u01a1ng, \u0111i\u1ec1u n\u00e0y r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 duy tr\u00ec v\u00e0 t\u0103ng c\u01b0\u1eddng kh\u1ed1i l\u01b0\u1ee3ng x\u01b0\u01a1ng. Khi b\u1ea1n ch\u1ea1y, l\u1ef1c va \u0111\u1eadp c\u1ee7a b\u00e0n ch\u00e2n v\u1edbi m\u1eb7t \u0111\u1ea5t t\u1ea1o ra m\u1ed9t \u00e1p l\u1ef1c l\u00ean h\u1ec7 th\u1ed1ng x\u01b0\u01a1ng c\u1ee7a b\u1ea1n. \u00c1p l\u1ef1c n\u00e0y k\u00edch th\u00edch qu\u00e1 tr\u00ecnh t\u00e1i t\u1ea1o v\u00e0 t\u0103ng c\u01b0\u1eddng kh\u1ed1i l\u01b0\u1ee3ng x\u01b0\u01a1ng.<\/p>\n\n\n\n

Ng\u0103n ng\u1eeba lo\u00e3ng x\u01b0\u01a1ng<\/p>\n\n\n\n

Lo\u00e3ng x\u01b0\u01a1ng l\u00e0 m\u1ed9t t\u00ecnh tr\u1ea1ng ph\u1ed5 bi\u1ebfn \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i, \u0111\u1eb7c bi\u1ec7t l\u00e0 ph\u1ee5 n\u1eef sau th\u1eddi k\u1ef3 m\u00e3n kinh. Ch\u1ea1y b\u1ed9 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c ng\u0103n ng\u1eeba v\u00e0 gi\u1ea3m thi\u1ec3u nguy c\u01a1 lo\u00e3ng x\u01b0\u01a1ng. B\u1eb1ng c\u00e1ch k\u00edch th\u00edch s\u1ef1 h\u00ecnh th\u00e0nh x\u01b0\u01a1ng, ch\u1ea1y b\u1ed9 gi\u00fap duy tr\u00ec m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng v\u00e0 gi\u1ea3m nguy c\u01a1 g\u00e3y x\u01b0\u01a1ng.<\/p>\n\n\n\n

C\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng<\/p>\n\n\n\n

Ngo\u00e0i vi\u1ec7c t\u0103ng c\u01b0\u1eddng kh\u1ed1i l\u01b0\u1ee3ng x\u01b0\u01a1ng, ch\u1ea1y b\u1ed9 c\u0169ng gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng c\u1ee7a b\u1ea1n. Khi b\u1ea1n ch\u1ea1y, c\u00e1c c\u01a1 xung quanh kh\u1edbp g\u1ed1i, h\u00f4ng v\u00e0 c\u1ed5 ch\u00e2n \u0111\u01b0\u1ee3c t\u0103ng c\u01b0\u1eddng, gi\u00fap b\u1ea1n di chuy\u1ec3n v\u00e0 v\u1eadn \u0111\u1ed9ng d\u1ec5 d\u00e0ng h\u01a1n trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y.<\/p>\n\n\n\n

2. T\u0103ng c\u01b0\u1eddng c\u01a1 tim<\/strong><\/h3>\n\n\n\n

C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/p>\n\n\n\n

Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t b\u00e0i t\u1eadp aerobic v\u00f4 c\u00f9ng hi\u1ec7u qu\u1ea3 \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch. Khi ch\u1ea1y, tim c\u1ee7a b\u1ea1n ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh h\u01a1n \u0111\u1ec3 cung c\u1ea5p oxy v\u00e0 dinh d\u01b0\u1ee1ng cho c\u00e1c c\u01a1 \u0111ang l\u00e0m vi\u1ec7c. \u0110i\u1ec1u n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 kh\u1ea3 n\u0103ng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a tim, t\u1eeb \u0111\u00f3 gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh tim m\u1ea1ch nh\u01b0 \u0111au th\u1eaft ng\u1ef1c, \u0111\u1ed9t qu\u1ef5 v\u00e0 nh\u1ed3i m\u00e1u c\u01a1 tim.<\/p>\n\n\n\n

Gi\u1ea3m huy\u1ebft \u00e1p cao<\/p>\n\n\n\n

Huy\u1ebft \u00e1p cao l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 nguy c\u01a1 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi c\u00e1c b\u1ec7nh tim m\u1ea1ch. Ch\u1ea1y b\u1ed9 \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 c\u00f3 kh\u1ea3 n\u0103ng gi\u1ea3m huy\u1ebft \u00e1p \u1edf nh\u1eefng ng\u01b0\u1eddi m\u1eafc huy\u1ebft \u00e1p cao. M\u1ed9t nghi\u00ean c\u1ee9u cho th\u1ea5y, ch\u1ea1y b\u1ed9 kho\u1ea3ng 30 ph\u00fat m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 gi\u1ea3m huy\u1ebft \u00e1p t\u00e2m thu (huy\u1ebft \u00e1p cao) t\u1eeb 4 \u0111\u1ebfn 9 mmHg.<\/p>\n\n\n\n

T\u0103ng c\u01b0\u1eddng l\u01b0u l\u01b0\u1ee3ng m\u00e1u<\/p>\n\n\n\n

Khi ch\u1ea1y b\u1ed9, l\u01b0u l\u01b0\u1ee3ng m\u00e1u trong c\u01a1 th\u1ec3 b\u1ea1n t\u0103ng l\u00ean \u0111\u00e1ng k\u1ec3 \u0111\u1ec3 cung c\u1ea5p oxy v\u00e0 dinh d\u01b0\u1ee1ng cho c\u00e1c c\u01a1 \u0111ang ho\u1ea1t \u0111\u1ed9ng. \u0110i\u1ec1u n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 l\u01b0u th\u00f4ng m\u00e1u v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a h\u1ec7 th\u1ed1ng m\u1ea1ch m\u00e1u. L\u01b0u l\u01b0\u1ee3ng m\u00e1u t\u1ed1t h\u01a1n c\u0169ng c\u00f3 th\u1ec3 gi\u00fap ng\u0103n ng\u1eeba c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 tim m\u1ea1ch v\u00e0 gi\u1ea3m nguy c\u01a1 \u0111\u1ed9t qu\u1ef5.<\/p>\n\n\n\n

3. T\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng v\u00e0 s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t<\/strong><\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

T\u0103ng c\u01b0\u1eddng s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t<\/p>\n\n\n\n

Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao, \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t c\u1ee7a c\u01a1 th\u1ec3. Khi b\u1ea1n ch\u1ea1y, c\u01a1 th\u1ec3 b\u1ea1n \u0111\u1ed1t ch\u00e1y carbohydrate v\u00e0 ch\u1ea5t b\u00e9o \u0111\u1ec3 t\u1ea1o ra n\u0103ng l\u01b0\u1ee3ng. Qu\u00e1 tr\u00ecnh n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t v\u00e0 gi\u1eef cho c\u01a1 th\u1ec3 b\u1ea1n lu\u00f4n ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n

T\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3<\/p>\n\n\n\n

B\u1eb1ng c\u00e1ch t\u0103ng c\u01b0\u1eddng s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t, ch\u1ea1y b\u1ed9 gi\u00fap c\u1ea3i thi\u1ec7n m\u1ee9c n\u0103ng l\u01b0\u1ee3ng v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a b\u1ea1n. Khi c\u01a1 th\u1ec3 b\u1ea1n ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng v\u00e0 kh\u1ecfe kho\u1eafn h\u01a1n trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y.<\/p>\n\n\n\n

Gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng<\/p>\n\n\n\n

B\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe nghi\u00eam tr\u1ecdng v\u00e0 ng\u00e0y c\u00e0ng ph\u1ed5 bi\u1ebfn. Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2. Nghi\u00ean c\u1ee9u cho th\u1ea5y r\u1eb1ng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t nh\u01b0 ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u, t\u1eeb \u0111\u00f3 gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2.<\/p>\n\n\n\n

4. Gi\u1ea3m cholesterol<\/strong><\/h3>\n\n\n\n

C\u1ea3i thi\u1ec7n h\u1ec7 th\u1ed1ng lipid m\u00e1u<\/p>\n\n\n\n

Cholesterol cao l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 nguy c\u01a1 quan tr\u1ecdng d\u1eabn \u0111\u1ebfn c\u00e1c b\u1ec7nh tim m\u1ea1ch. Ch\u1ea1y b\u1ed9 \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 c\u00f3 kh\u1ea3 n\u0103ng c\u1ea3i thi\u1ec7n h\u1ec7 th\u1ed1ng lipid m\u00e1u c\u1ee7a b\u1ea1n. M\u1ed9t nghi\u00ean c\u1ee9u cho th\u1ea5y r\u1eb1ng ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m l\u01b0\u1ee3ng cholesterol “x\u1ea5u” (LDL) v\u00e0 t\u0103ng l\u01b0\u1ee3ng cholesterol “t\u1ed1t” (HDL) trong m\u00e1u.<\/p>\n\n\n\n

Gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch<\/p>\n\n\n\n

B\u1eb1ng c\u00e1ch c\u1ea3i thi\u1ec7n h\u1ec7 th\u1ed1ng lipid m\u00e1u, ch\u1ea1y b\u1ed9 gi\u00fap gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch. Cholesterol “x\u1ea5u” (LDL) c\u00f3 th\u1ec3 t\u00edch t\u1ee5 tr\u00ean th\u00e0nh m\u1ea1ch m\u00e1u, t\u1ea1o th\u00e0nh c\u00e1c g\u00f3i m\u1ee1 v\u00e0 d\u1eabn \u0111\u1ebfn t\u1eafc ngh\u1ebdn m\u1ea1ch m\u00e1u. Khi b\u1ea1n ch\u1ea1y b\u1ed9 v\u00e0 gi\u1ea3m l\u01b0\u1ee3ng cholesterol “x\u1ea5u” trong m\u00e1u, b\u1ea1n \u0111\u1ed3ng th\u1eddi gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 tim m\u1ea1ch nh\u01b0 \u0111au th\u1eaft ng\u1ef1c, \u0111\u1ed9t qu\u1ef5 v\u00e0 nh\u1ed3i m\u00e1u c\u01a1 tim.<\/p>\n\n\n\n

T\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/p>\n\n\n\n

Vi\u1ec7c gi\u1ea3m cholesterol kh\u00f4ng ch\u1ec9 gi\u00fap ng\u0103n ng\u1eeba b\u1ec7nh tim m\u1ea1ch m\u00e0 c\u00f2n t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch c\u1ee7a b\u1ea1n. M\u1ed9t h\u1ec7 th\u1ed1ng lipid m\u00e1u l\u00e0nh m\u1ea1nh gi\u00fap tim ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n, cung c\u1ea5p oxy v\u00e0 dinh d\u01b0\u1ee1ng cho to\u00e0n b\u1ed9 c\u01a1 th\u1ec3. \u0110i\u1ec1u n\u00e0y gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh tim m\u1ea1ch nguy hi\u1ec3m.<\/p>\n\n\n\n

5. Gi\u1ea3m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u<\/strong><\/h3>\n\n\n\n

Ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u<\/p>\n\n\n\n

Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u. Khi b\u1ea1n v\u1eadn \u0111\u1ed9ng, c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng n\u0103ng l\u01b0\u1ee3ng t\u1eeb glucose \u0111\u1ec3 cung c\u1ea5p cho c\u00e1c c\u01a1 ho\u1ea1t \u0111\u1ed9ng. Vi\u1ec7c ti\u00eau hao glucose gi\u00fap gi\u1ea3m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u v\u00e0 c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n\n\n\n

Gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng<\/p>\n\n\n\n

B\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2 th\u01b0\u1eddng li\u00ean quan \u0111\u1ebfn s\u1ef1 kh\u00f4ng c\u00e2n b\u1eb1ng trong vi\u1ec7c ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u. Ch\u1ea1y b\u1ed9 gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u, t\u1eeb \u0111\u00f3 gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2. \u0110i\u1ec1u n\u00e0y l\u00e0m t\u0103ng kh\u1ea3 n\u0103ng duy tr\u00ec s\u1ee9c kh\u1ecfe v\u00e0 s\u1ed1ng l\u00e2u h\u01a1n.<\/p>\n\n\n\n

C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3<\/p>\n\n\n\n

Vi\u1ec7c gi\u1ea3m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u kh\u00f4ng ch\u1ec9 gi\u00fap ng\u0103n ng\u1eeba b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a b\u1ea1n. M\u1ed9t c\u01a1 th\u1ec3 c\u00f3 l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u \u1ed5n \u0111\u1ecbnh h\u01a1n s\u1ebd ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n, gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y kh\u1ecfe m\u1ea1nh v\u00e0 n\u0103ng \u0111\u1ed9ng h\u01a1n trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y.<\/p>\n\n\n\n

K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Run Together <\/a>\u0111\u00e3 n\u00eau ra n\u0103m l\u1ee3i \u00edch h\u00e0ng \u0111\u1ea7u c\u1ee7a vi\u1ec7c ch\u1ea1y b\u1ed9 \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n. Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n m\u00e0 c\u00f2n mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch kh\u00e1c nh\u01b0 k\u00edch th\u00edch s\u1ef1 h\u00ecnh th\u00e0nh x\u01b0\u01a1ng, t\u0103ng c\u01b0\u1eddng c\u01a1 tim, t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng v\u00e0 s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t, gi\u1ea3m cholesterol v\u00e0 gi\u1ea3m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u. H\u00e3y b\u1eaft \u0111\u1ea7u luy\u1ec7n t\u1eadp ch\u1ea1y b\u1ed9 ngay h\u00f4m nay \u0111\u1ec3 c\u00f3 m\u1ed9t cu\u1ed9c s\u1ed1ng kh\u1ecfe m\u1ea1nh v\u00e0 s\u1ed1ng l\u00e2u h\u01a1n!<\/p>","protected":false},"excerpt":{"rendered":"

Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c h\u1eefu hi\u1ec7u nh\u1ea5t tr\u00ean th\u1ebf gi\u1edbi. Kh\u00f4ng ch\u1ec9 gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe tim m\u1ea1ch, ch\u1ea1y b\u1ed9 c\u00f2n mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch \u0111\u00e1ng kinh ng\u1ea1c kh\u00e1c cho s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n. Trong b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang ta s\u1ebd kh\u00e1m ph\u00e1 n\u0103m […]<\/p>","protected":false},"author":5,"featured_media":1819,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[24],"class_list":["post-1818","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao","tag-kien-thuc-chay-bo"],"yoast_head":"\nL\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe C\u1ee7a Ch\u1ea1y B\u1ed9:\u00a05 C\u00e1ch M\u00e0 Ch\u1ea1y B\u1ed9 Gi\u00fap B\u1ea1n S\u1ed1ng L\u00e2u H\u01a1n - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c h\u1eefu hi\u1ec7u nh\u1ea5t tr\u00ean th\u1ebf gi\u1edbi. Kh\u00f4ng ch\u1ec9 gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe tim m\u1ea1ch\" \/>\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-11\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe C\u1ee7a Ch\u1ea1y B\u1ed9:\u00a05 C\u00e1ch M\u00e0 Ch\u1ea1y B\u1ed9 Gi\u00fap B\u1ea1n S\u1ed1ng L\u00e2u H\u01a1n - Blog Runtogether\" \/>\n<meta property=\"og:description\" content=\"Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c h\u1eefu hi\u1ec7u nh\u1ea5t tr\u00ean th\u1ebf gi\u1edbi. 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