{"id":1926,"date":"2024-07-02T09:43:02","date_gmt":"2024-07-02T02:43:02","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=1926"},"modified":"2024-07-02T09:52:16","modified_gmt":"2024-07-02T02:52:16","slug":"18-loi-ich-cua-chay-bo-thuong-xuyen-ban-can-phai-biet-phan-1","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/18-loi-ich-cua-chay-bo-thuong-xuyen-ban-can-phai-biet-phan-1\/","title":{"rendered":"18 L\u1ee3i \u00cdch C\u1ee7a Ch\u1ea1y B\u1ed9 Th\u01b0\u1eddng Xuy\u00ean B\u1ea1n C\u1ea7n Ph\u1ea3i Bi\u1ebft ( ph\u1ea7n 1)"},"content":{"rendered":"<p><strong>Ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec?<\/strong><br>Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c m\u00e0 ng\u01b0\u1eddi tham gia di chuy\u1ec3n b\u1eb1ng c\u00e1ch ch\u1ea1y tr\u00ean \u0111\u1ea5t li\u1ec1n, th\u01b0\u1eddng l\u00e0 trong kh\u00f4ng gian m\u1edf nh\u01b0 c\u00f4ng vi\u00ean, tr\u00ean \u0111\u01b0\u1eddng ph\u1ed1 ho\u1eb7c tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9. Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 th\u1ec3 hi\u1ec7n v\u00e0 n\u00e2ng cao th\u1ec3 l\u1ef1c, m\u00e0 c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, \u0111\u1ed1t ch\u00e1y calo, gi\u1ea3m c\u00e2n v\u00e0 t\u0103ng c\u01b0\u1eddng tinh th\u1ea7n.<\/p>\n\n\n\n<p><br><strong><em>18 &nbsp;L\u1ee3i \u00edch c\u1ee7a ch\u1ea1y b\u1ed9 \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe ( ph\u1ea7n 1)&nbsp;<\/em><\/strong><\/p>\n\n\n\n<p><br><strong>1. C\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng<\/strong><br>Ch\u1ea1y b\u1ed9 trong v\u00f2ng 30 ph\u00fat c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 ph\u00f2ng ch\u1ed1ng tr\u1ea7m c\u1ea3m hi\u1ec7u qu\u1ea3, ngay c\u1ea3 v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1ecb r\u1ed1i lo\u1ea1n tr\u1ea7m c\u1ea3m n\u1eb7ng. M\u1ed9t nghi\u00ean c\u1ee9u kh\u00e1c c\u1ee7a \u0110\u1ea1i h\u1ecdc bang Michigan (M\u1ef9) cho th\u1ea5y t\u1eadp th\u1ec3 d\u1ee5c ch\u1ec9 30 ph\u00fat hai l\u1ea7n m\u1ed7i tu\u1ea7n l\u00e0 \u0111\u1ee7 \u0111\u1ec3 gi\u1ea3m r\u00f5 r\u1ec7t c\u00e1c tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m do ch\u1ea1y b\u1ed9 gi\u00fap \u0111\u1ed1t ch\u00e1y c\u00e1c h\u00f3a ch\u1ea5t g\u00e2y c\u0103ng th\u1eb3ng nh\u01b0 norepinephrine v\u00e0 cortisol, kh\u00f4ng ch\u1ec9 gi\u1ea3i ph\u00f3ng endorphin mang l\u1ea1i c\u1ea3m gi\u00e1c vui v\u1ebb m\u00e0 c\u00f2n c\u1ea3 serotonin v\u00e0 dopamine.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"\/\/bizweb.dktcdn.net\/100\/493\/311\/files\/brunette-businesswoman-outdoors.jpg?v=1702374390195\" alt=\"\"\/><\/figure>\n\n\n\n<p><strong>2. T\u0103ng c\u01b0\u1eddng tr\u00ed nh\u1edb<\/strong><br>C\u00e1c h\u00ecnh th\u1ee9c luy\u1ec7n t\u1eadp nh\u01b0 ch\u1ea1y b\u1ed9, \u0111i b\u1ed9 nhanh s\u1ebd gi\u00fap c\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb, s\u1ef1 t\u1eadp trung \u1edf tr\u1ebb em v\u00e0 ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh. \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi cao tu\u1ed5i, ch\u1ea1y b\u1ed9 c\u00f2n mang \u0111\u1ebfn nhi\u1ec1u l\u1ee3i \u00edch v\u1ec1 m\u1eb7t nh\u1eadn th\u1ee9c v\u00e0 s\u1ef1 t\u1eadp trung.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"\/\/bizweb.dktcdn.net\/100\/493\/311\/files\/drawn-paper-cutout-with-arrows-exchanging-thoughts-blackboard-with-blocks-idea-text.jpg?v=1702374471420\" alt=\"\"\/><\/figure>\n\n\n\n<p><br><strong>3. T\u1ed1t cho h\u1ec7 tim m\u1ea1ch<\/strong><br>Ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch r\u1ea5t t\u1ed1t. Ch\u1ea1y c\u00e0ng nhi\u1ec1u th\u00ec tr\u00e1i tim s\u1ebd c\u00e0ng kh\u1ecfe m\u1ea1nh. M\u1ed9t nghi\u00ean c\u1ee9u tr\u00ean T\u1ea1p ch\u00ed c\u1ee7a \u0110\u1ea1i h\u1ecdc Tim m\u1ea1ch M\u1ef9 cho th\u1ea5y r\u1eb1ng m\u1ed7i ng\u00e0y ch\u1ea1y kho\u1ea3ng 5 ph\u00fat s\u1ebd gi\u00fap k\u00e9o d\u00e0i tu\u1ed5i th\u1ecd r\u1ea5t t\u1ed1t.<br>Nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng lo l\u1eafng ch\u1ea1y qu\u00e1 nhi\u1ec1u c\u00f3 th\u1ec3 g\u00e2y c\u0103ng th\u1eb3ng l\u00ean h\u1ec7 tim m\u1ea1ch. Hi\u1ec7n c\u00f3 nhi\u1ec1u nghi\u00ean c\u1ee9u ch\u1ec9 ra \u0111i\u1ec1u n\u00e0y kh\u00f4ng \u0111\u00e1ng lo ng\u1ea1i. C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u ph\u00e1t hi\u1ec7n ra r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y \u00edt nh\u1ea5t 64km m\u1ed9t tu\u1ea7n c\u00f3 tr\u00e1i tim kh\u1ecfe m\u1ea1nh h\u01a1n nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y 20km m\u1ed9t tu\u1ea7n.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"\/\/bizweb.dktcdn.net\/100\/493\/311\/files\/top-view-paper-heart-with-heartbeat-world-heart-day.jpg?v=1702374634719\" alt=\"\"\/><\/figure>\n\n\n\n<p><strong>4. T\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng kh\u1edbp<\/strong><br>B\u00ean c\u1ea1nh l\u1ee3i \u00edch cho tim m\u1ea1ch, ch\u1ea1y b\u1ed9 c\u00f2n gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng kh\u1edbp. Ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy\u00ean s\u1ebd gi\u00fap h\u1ec7 th\u1ed1ng x\u01b0\u01a1ng kh\u1edbp ch\u1eafc kh\u1ecfe v\u00e0 d\u1ebbo dai h\u01a1n, h\u1ed7 tr\u1ee3 b\u00f4i tr\u01a1n c\u00e1c kh\u1edbp, gi\u1ea3m nguy c\u01a1 vi\u00eam kh\u1edbp v\u00e0 m\u1ed9t s\u1ed1 b\u1ec7nh l\u00fd x\u01b0\u01a1ng kh\u1edbp<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"\/\/bizweb.dktcdn.net\/100\/493\/311\/files\/3d-render-male-medical-figure-with-close-up-knee-bones.jpg?v=1702374683926\" alt=\"\"\/><\/figure>\n\n\n\n<p><strong>5. Ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp<\/strong><br>Ch\u1ea1y b\u1ed9 y\u00eau c\u1ea7u c\u00e1c c\u01a1 b\u1eafp \u1edf vai, l\u01b0ng, h\u00f4ng, b\u1ee5ng, ch\u00e2n ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng li\u00ean t\u1ee5c trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh. Khi ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy\u00ean, to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng s\u1ebd gi\u00fap c\u00e1c c\u01a1 b\u1eafp ph\u00e1t tri\u1ec3n \u0111\u1ec1u h\u01a1n, l\u00e0m cho c\u01a1 th\u1ec3 tr\u1edf n\u00ean s\u0103n ch\u1eafc v\u00e0 lo\u1ea1i b\u1ecf m\u1ee1 th\u1eeba.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"\/\/bizweb.dktcdn.net\/100\/493\/311\/files\/topless-young-athletic-man-working-out-with-heavy-dumbbell.jpg?v=1702374742362\" alt=\"\"\/><\/figure>\n\n\n\n<p><strong>6. K\u00e9o d\u00e0i tu\u1ed5i th\u1ecd<\/strong><br>Khi ch\u1ea1y b\u1ed9, ng\u01b0\u1eddi t\u1eadp c\u0169ng c\u00f3 th\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c nh\u1eefng l\u1ee3i \u00edch nh\u01b0 \u0111i\u1ec1u h\u00f2a huy\u1ebft \u00e1p, t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch, c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1, ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft, h\u1ed7 tr\u1ee3 th\u1ea7n kinh, gi\u1ea3m ch\u1ea5t b\u00e9o v\u00e0 cholesterol hi\u1ec7u qu\u1ea3. T\u1eeb \u0111\u00f3, c\u01a1 th\u1ec3 s\u1ebd kh\u1ecfe m\u1ea1nh h\u01a1n, ph\u00f2ng tr\u00e1nh \u0111\u01b0\u1ee3c nhi\u1ec1u b\u1ec7nh t\u1eadt, n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng s\u1ed1ng v\u00e0 k\u00e9o d\u00e0i tu\u1ed5i th\u1ecd.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"\/\/bizweb.dktcdn.net\/100\/493\/311\/files\/old-retired-age-asian-couple-watching-tv-homeold-mature-asian-couple-cheering-sport-games-competition-together-with-laugh-smile-victory-sofa-couch-living-room-home-isolation-activity.jpg?v=1702374782150\" alt=\"\"\/><\/figure>\n\n\n\n<p><strong>7. Gi\u00fap ng\u1ee7 ngon h\u01a1n<\/strong><br>Khoa h\u1ecdc \u0111\u00e3 ch\u1ee9ng minh r\u1eb1ng, trong qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng th\u1ec3 thao c\u01a1 th\u1ec3 s\u1ebd ti\u1ebft ra hormone Endorphin, gi\u00fap cho tinh th\u1ea7n tr\u1edf n\u00ean s\u1ea3ng kho\u00e1i v\u00e0 tho\u1ea3i m\u00e1i h\u01a1n. \u0110\u00e2y l\u00e0 ho\u1ea1t ch\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe, h\u00ecnh th\u00e0nh theo c\u01a1 ch\u1ebf t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 ho\u00e0n to\u00e0n kh\u00f4ng l\u00e0m \u1ea3nh h\u01b0\u1edfng t\u1edbi th\u1ec3 tr\u1ea1ng c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<p>B\u1ea5t k\u1ec3 b\u1ea1n c\u00f3 th\u00f3i quen th\u1ee9c \u0111\u00eam do t\u00ednh ch\u1ea5t c\u00f4ng vi\u1ec7c, m\u1ea5t ng\u1ee7 hay d\u1ec5 b\u1ecb t\u1ec9nh gi\u1ea5c gi\u1eefa ch\u1eebng th\u00ec \u0111\u1ec1u c\u00f3 th\u1ec3 gi\u1ea3i quy\u1ebft \u0111\u01b0\u1ee3c khi c\u00f3 m\u1ed9t l\u01b0\u1ee3ng Endorphin nh\u1ea5t \u0111\u1ecbnh. N\u1ebfu th\u01b0\u1eddng xuy\u00ean t\u1eadp luy\u1ec7n ch\u1ea1y b\u1ed9 tr\u01b0\u1edbc khi ng\u1ee7, ch\u00fang ta s\u1ebd tr\u1ef1c ti\u1ebfp k\u00edch th\u00edch c\u01a1 th\u1ec3 s\u1ea3n sinh ra Endorphin, t\u00e1c \u0111\u1ed9ng nhanh ch\u00f3ng t\u1edbi h\u1ec7 th\u1ea7n kinh, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n \u0111\u1ec3 th\u01b0 gi\u00e3n tinh th\u1ea7n, gi\u1ea3m thi\u1ec3u c\u0103ng th\u1eb3ng v\u00e0 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 nhanh h\u01a1n.<\/p>\n\n\n\n<p><br>Sau b\u1eefa \u0103n t\u1ed1i, thay v\u00ec ng\u1ed3i \u1edf nh\u00e0 th\u00ec ch\u00fang ta n\u00ean \u0111i b\u1ed9, s\u1ebd gi\u00fap ch\u00fang ta d\u1ec5 ng\u1ee7 v\u00e0 ng\u1ee7 s\u00e2u gi\u1ea5c. M\u1ed9t s\u1ee9c kh\u1ecfe t\u1ed1t l\u00e0 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"\/\/bizweb.dktcdn.net\/100\/493\/311\/files\/asian-woman-dreaming-while-sleeping-bed-bedroom.jpg?v=1702374866092\" alt=\"\"\/><\/figure>\n\n\n\n<p><strong>8. Gi\u1ea3m c\u00e2n, gi\u1eef d\u00e1ng<\/strong><br>Ch\u1ea1y b\u1ed9 l\u00e0 h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n \u0111\u01a1n gi\u1ea3n nh\u01b0ng l\u1ea1i gi\u00fap \u0111\u1ed1t ch\u00e1y calo hi\u1ec7u qu\u1ea3. Trong 1 gi\u1edd t\u1eadp luy\u1ec7n, l\u01b0\u1ee3ng calo \u0111\u1ed1t \u0111\u01b0\u1ee3c khi ch\u1ea1y b\u1ed9 cao g\u1ea5p 3 l\u1ea7n so v\u1edbi \u0111i b\u1ed9. Ngo\u00e0i ra, h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n n\u00e0y c\u00f2n gi\u00fap t\u0103ng c\u01b0\u1eddng qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t, t\u1eeb \u0111\u00f3 gi\u00fap gi\u1ea3m c\u00e2n\u200f hi\u1ec7u qu\u1ea3 v\u00e0 b\u1ec1n v\u1eefng. \u0110\u00e2y c\u0169ng l\u00e0 ph\u01b0\u01a1ng ph\u00e1p h\u1eefu hi\u1ec7u gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng v\u00e0 r\u00e8n luy\u1ec7n s\u1ee9c b\u1ec1n m\u1ed9t c\u00e1ch an to\u00e0n v\u00e0 kh\u00f4ng m\u1ea5t qu\u00e1 nhi\u1ec1u chi ph\u00ed.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"\/\/bizweb.dktcdn.net\/100\/493\/311\/files\/sport-wellbeing-active-lifestyle-concept-portrait-cheerful-attractive-asian-fitness-coach-female-athlete-introduce-demonstrate-product-workout-holding-something-hand.jpg?v=1702374962866\" alt=\"\"\/><\/figure>\n\n\n\n<p><strong>9. T\u0103ng c\u01b0\u1eddng s\u1ee9c \u0111\u1ec1 kh\u00e1ng<\/strong><br>Th\u01b0\u1eddng xuy\u00ean ch\u1ea1y b\u1ed9 l\u00e0 th\u00f3i quen t\u1ed1t gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c \u0111\u1ec1 kh\u00e1ng, c\u1ea3i thi\u1ec7n h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch. V\u00ec trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n, c\u01a1 th\u1ec3 \u0111\u00e3 quen v\u1edbi ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c, c\u01b0\u1eddng \u0111\u1ed9 t\u0103ng d\u1ea7n, n\u00ean kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng v\u00e0 \u0111\u1ed9 d\u1ebbo dai c\u0169ng \u0111\u01b0\u1ee3c n\u00e2ng l\u00ean. Kh\u1ea3 n\u0103ng ch\u1ed1ng ch\u1ecdi c\u1ee7a c\u01a1 th\u1ec3 v\u1edbi m\u00f4i tr\u01b0\u1eddng b\u00ean ngo\u00e0i s\u1ebd t\u1ed1t h\u01a1n. Nh\u1eefng nghi\u00ean c\u1ee9u khoa h\u1ecdc cho th\u1ea5y ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean ch\u1ea1y b\u1ed9 s\u1ebd \u00edt m\u1eafc c\u00e1c b\u1ec7nh nh\u01b0 c\u1ea3m c\u00fam, ho, nhi\u1ec5m tr\u00f9ng,\u2026 L\u00fd do v\u00ec nh\u1eefng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3 v\u00e0o kho\u1ea3ng th\u1eddi gian n\u00e0y c\u1ef1c k\u1ef3 l\u00fd t\u01b0\u1edfng \u0111\u1ec3 \u0111\u00e0o th\u1ea3i \u0111\u1ed9c t\u1ed1 ra kh\u1ecfi c\u01a1 th\u1ec3 v\u00e0 \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba.<\/p>","protected":false},"excerpt":{"rendered":"<p>Ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec?Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c m\u00e0 ng\u01b0\u1eddi tham gia di chuy\u1ec3n b\u1eb1ng c\u00e1ch ch\u1ea1y tr\u00ean \u0111\u1ea5t li\u1ec1n, th\u01b0\u1eddng l\u00e0 trong kh\u00f4ng gian m\u1edf nh\u01b0 c\u00f4ng vi\u00ean, tr\u00ean \u0111\u01b0\u1eddng ph\u1ed1 ho\u1eb7c tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9. Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 th\u1ec3 hi\u1ec7n v\u00e0 n\u00e2ng cao th\u1ec3 [&hellip;]<\/p>","protected":false},"author":5,"featured_media":1927,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[24],"class_list":["post-1926","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>18 L\u1ee3i \u00cdch C\u1ee7a Ch\u1ea1y B\u1ed9 Th\u01b0\u1eddng Xuy\u00ean B\u1ea1n C\u1ea7n Ph\u1ea3i Bi\u1ebft ( ph\u1ea7n 1) - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c m\u00e0 ng\u01b0\u1eddi tham gia di chuy\u1ec3n b\u1eb1ng c\u00e1ch ch\u1ea1y 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