{"id":2051,"date":"2024-07-22T11:25:08","date_gmt":"2024-07-22T04:25:08","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=2051"},"modified":"2024-07-22T11:25:08","modified_gmt":"2024-07-22T04:25:08","slug":"chay-bo-1-tieng-dot-bao-nhieu-calo-chay-bo-giam-can-can-luu-y-nhung-gi-2","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/chay-bo-1-tieng-dot-bao-nhieu-calo-chay-bo-giam-can-can-luu-y-nhung-gi-2\/","title":{"rendered":"CH\u1ea0Y B\u1ed8 1 TI\u1ebeNG \u0110\u1ed0T BAO NHI\u00caU CALO? CH\u1ea0Y B\u1ed8 GI\u1ea2M C\u00c2N C\u1ea6N L\u01afU \u00dd NH\u1eeeNG G\u00cc?"},"content":{"rendered":"

Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c ph\u1ed5 bi\u1ebfn m\u00e0 c\u00f2n l\u00e0 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y calo v\u00e0 duy tr\u00ec c\u00e2n n\u1eb7ng. Vi\u1ec7c t\u00ednh to\u00e1n l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 trong m\u1ed7i bu\u1ed5i ch\u1ea1y kh\u00f4ng ch\u1ec9 gi\u00fap \u0111\u1ecbnh r\u00f5 hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n m\u00e0 c\u00f2n l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng trong chi\u1ebfn l\u01b0\u1ee3c gi\u1ea3m c\u00e2n. V\u1eady, ch\u1ea1y b\u1ed9 1 ti\u1ebfng \u0111\u1ed1t bao nhi\u00eau calo v\u00e0 nh\u1eefng l\u01b0u \u00fd n\u00e0o c\u1ea7n \u0111\u01b0\u1ee3c xem x\u00e9t \u0111\u1ec3 ch\u1ea1y b\u1ed9 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c gi\u1ea3m c\u00e2n? H\u00e3y c\u00f9ng RUN TOGETHER kh\u00e1m ph\u00e1 ngay trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y.<\/p>\n\n\n\n

1. Ch\u1ea1y b\u1ed9 1 ti\u1ebfng \u0111\u1ed1t bao nhi\u00eau calo ph\u1ee5 thu\u1ed9c v\u00e0o y\u1ebfu t\u1ed1 n\u00e0o?<\/strong><\/h1>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

S\u1ed1 calo m\u00e0 b\u1ea1n \u0111\u1ed1t ch\u00e1y khi ch\u1ea1y b\u1ed9 ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 kh\u00e1c nhau nh\u01b0 sau:<\/p>\n\n\n\n

T\u1ed1c \u0111\u1ed9 ch\u1ea1y:<\/strong><\/em> Ch\u1ea1y nhanh h\u01a1n s\u1ebd \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n m\u1ed7i ph\u00fat. Tuy nhi\u00ean, duy tr\u00ec t\u1ed1c \u0111\u1ed9 nhanh trong th\u1eddi gian d\u00e0i c\u00f3 th\u1ec3 kh\u00f3 kh\u0103n.<\/p>\n\n\n\n

\u0110\u1ecba h\u00ecnh:<\/strong><\/em> Ch\u1ea1y b\u1ed9 tr\u00ean \u0111\u1ecba h\u00ecnh d\u1ed1c s\u1ebd \u0111\u1ed1t ch\u00e1y l\u01b0\u1ee3ng calo l\u1edbn h\u01a1n so v\u1edbi \u0111\u1ecba h\u00ecnh b\u1eb1ng ph\u1eb3ng.<\/p>\n\n\n\n

Tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3:<\/strong><\/em> Tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 \u1ea3nh h\u01b0\u1edfng l\u1edbn \u0111\u1ebfn vi\u1ec7c \u0111\u1ed1t ch\u00e1y calo. Ng\u01b0\u1eddi n\u1eb7ng h\u01a1n s\u1ebd t\u1ed1n nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n v\u1edbi m\u1ed7i b\u01b0\u1edbc ch\u1ea1y.<\/p>\n\n\n\n

Th\u1eddi ti\u1ebft:<\/em><\/strong> Trong th\u1eddi ti\u1ebft n\u00f3ng, c\u01a1 th\u1ec3 c\u1ea7n ti\u00eau hao nhi\u1ec1u calo h\u01a1n \u0111\u1ec3 duy tr\u00ec nhi\u1ec7t \u0111\u1ed9. Khi tr\u1eddi l\u1ea1nh, vi\u1ec7c run \u0111\u1ec3 t\u1ea1o ra nhi\u1ec7t c\u0169ng t\u0103ng l\u01b0\u1ee3ng calo ti\u00eau hao.<\/p>\n\n\n\n

C\u00e1c y\u1ebfu t\u1ed1 n\u00e0y c\u00f9ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c x\u00e1c \u0111\u1ecbnh l\u01b0\u1ee3ng calo b\u1ea1n \u0111\u1ed1t ch\u00e1y khi ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n

2. Ch\u1ea1y b\u1ed9 1 ti\u1ebfng \u0111\u1ed1t bao nhi\u00eau calo?<\/strong><\/h1>\n\n\n\n

Ch\u1ea1y b\u1ed9 1 ti\u1ebfng \u0111\u1ed1t bao nhi\u00eau calo s\u1ebd t\u00f9y thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1. Trung b\u00ecnh, m\u1ed9t ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y t\u1eeb 500 \u0111\u1ebfn 800 calo trong 1 gi\u1edd ch\u1ea1y b\u1ed9, ph\u1ee5 thu\u1ed9c v\u00e0o c\u01a1 \u0111\u1ecba v\u00e0 m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng. V\u00ed d\u1ee5, n\u1ebfu b\u1ea1n ch\u1ea1y v\u1edbi v\u1eadn t\u1ed1c nhanh, l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 s\u1ebd t\u0103ng l\u00ean. <\/p>\n\n\n\n

V\u1edbi c\u00e2n n\u1eb7ng 65kg, b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3m \u0111\u01b0\u1ee3c 522 calo trong 1 gi\u1edd ch\u1ea1y b\u1ed9 v\u1edbi v\u1eadn t\u1ed1c 8km\/h.<\/p>\n\n\n\n

V\u1edbi c\u00e2n n\u1eb7ng 80kg, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y kho\u1ea3ng 648 calo.<\/p>\n\n\n\n

\u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi c\u00f3 c\u00e2n n\u1eb7ng 95kg, l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 c\u00f3 th\u1ec3 l\u00ean \u0111\u1ebfn 756 calo.<\/p>\n\n\n\n

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

Vi\u1ec7c bi\u1ebft r\u00f5 l\u01b0\u1ee3ng calo \u0111\u1ed1t ch\u00e1y t\u1eeb vi\u1ec7c ch\u1ea1y b\u1ed9 gi\u00fap b\u1ea1n qu\u1ea3n l\u00fd v\u00e0 \u0111i\u1ec1u ch\u1ec9nh m\u1ee5c ti\u00eau r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a m\u00ecnh, t\u1eeb vi\u1ec7c \u01b0\u1edbc t\u00ednh v\u1eadn t\u1ed1c, qu\u00e3ng \u0111\u01b0\u1eddng, \u0111\u1ebfn th\u1eddi gian ch\u1ea1y ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u v\u00e0 m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n.<\/p>\n\n\n\n

3. Ch\u1ea1y b\u1ed9 \u0111\u1ec3 gi\u1ea3m calo c\u1ea7n l\u01b0u \u00fd nh\u1eefng g\u00ec?<\/strong><\/h1>\n\n\n\n

Qu\u1ea3n l\u00fd l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5<\/strong><\/p>\n\n\n\n

\u0110\u1ec3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3, c\u1ea7n t\u1ea1o ra hi\u1ec7u qu\u1ea3 n\u0103ng l\u01b0\u1ee3ng \u00e2m, t\u1ee9c l\u00e0 ti\u00eau th\u1ee5 nhi\u1ec1u calo h\u01a1n so v\u1edbi l\u01b0\u1ee3ng calo \u0111\u01b0\u1ee3c cung c\u1ea5p qua th\u1ee9c \u0103n. Vi\u1ec7c theo d\u00f5i ch\u1eb7t ch\u1ebd l\u01b0\u1ee3ng calo \u0103n h\u00e0ng ng\u00e0y v\u00e0 \u0111\u1ec1 xu\u1ea5t \u0111i\u1ec1u ch\u1ec9nh c\u1ea7n thi\u1ebft d\u1ef1a tr\u00ean s\u1ef1 thay \u0111\u1ed5i trong c\u00e2n n\u1eb7ng.<\/p>\n\n\n\n

K\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n \u0111a d\u1ea1ng<\/strong><\/p>\n\n\n\n

H\u00e3y t\u00edch h\u1ee3p c\u00e1c ho\u1ea1t \u0111\u1ed9ng t\u1eadp cardio v\u00e0 t\u0103ng c\u01b0\u1eddng c\u01a1 v\u00e0o k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y calo t\u1eeb nhi\u1ec1u ngu\u1ed3n kh\u00e1c nhau. S\u1ef1 \u0111a d\u1ea1ng trong t\u1eadp luy\u1ec7n kh\u00f4ng ch\u1ec9 gi\u00fap \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t cao h\u01a1n m\u00e0 c\u00f2n \u0111\u1ea3m b\u1ea3o s\u1ef1 ph\u00e1t tri\u1ec3n \u0111\u1ed3ng \u0111\u1ec1u cho c\u01a1 b\u1eafp v\u00e0 s\u1ef1 linh ho\u1ea1t cho to\u00e0n b\u1ed9 c\u01a1 th\u1ec3.<\/p>\n\n\n\n

T\u0103ng d\u1ea7n th\u1eddi l\u01b0\u1ee3ng v\u00e0 c\u01b0\u1eddng \u0111\u1ed9<\/strong><\/p>\n\n\n\n

B\u1eaft \u0111\u1ea7u t\u1eeb nh\u1eefng bu\u1ed5i ch\u1ea1y ng\u1eafn v\u00e0 t\u0103ng d\u1ea7n th\u1eddi l\u01b0\u1ee3ng v\u00e0 c\u01b0\u1eddng \u0111\u1ed9. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng m\u00e0 c\u00f2n cho ph\u00e9p c\u01a1 th\u1ec3 th\u00edch \u1ee9ng d\u1ea7n d\u1ea7n v\u1edbi m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng m\u1edbi.<\/p>\n\n\n\n

Ngh\u1ec9 ng\u01a1i \u0111\u1ee7<\/strong><\/p>\n\n\n\n

B\u1ea3o \u0111\u1ea3m c\u01a1 b\u1eafp v\u00e0 x\u01b0\u01a1ng c\u00f3 th\u1eddi gian \u0111\u1ec3 ph\u1ee5c h\u1ed3i sau m\u1ed7i bu\u1ed5i t\u1eadp l\u00e0 quan tr\u1ecdng \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng v\u00e0 duy tr\u00ec hi\u1ec7u su\u1ea5t t\u1ed1t. H\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n v\u00e0 ngh\u1ec9 ng\u01a1i \u0111\u1ee7 khi c\u1ea7n thi\u1ebft.<\/p>\n\n\n\n

Theo d\u00f5i ti\u1ebfn tr\u00ecnh<\/strong><\/p>\n\n\n\n

Ghi l\u1ea1i ti\u1ebfn tr\u00ecnh c\u1ee7a b\u1ea1n l\u00e0 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 theo d\u00f5i s\u1ef1 ph\u00e1t tri\u1ec3n v\u00e0 \u0111i\u1ec1u ch\u1ec9nh chi\u1ebfn l\u01b0\u1ee3c gi\u1ea3m c\u00e2n c\u1ee7a b\u1ea1n. Ghi ch\u00e9p c\u1ea3m gi\u00e1c, tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 b\u1eafp v\u00e0 l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 c\u00e1ch c\u01a1 th\u1ec3 ph\u1ea3n \u1ee9ng v\u00e0 \u0111i\u1ec1u ch\u1ec9nh l\u1ed1i s\u1ed1ng h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t.<\/p>\n\n\n\n

\u0102n u\u1ed1ng l\u00e0nh m\u1ea1nh<\/strong><\/p>\n\n\n\n

Ch\u1ecdn th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t x\u01a1, dinh d\u01b0\u1ee1ng v\u00e0 th\u1ea5p calo \u0111\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n. \u0110i\u1ec1u n\u00e0y bao g\u1ed3m vi\u1ec7c \u0103n nhi\u1ec1u rau, qu\u1ea3, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t v\u00e0 th\u1ef1c ph\u1ea9m gi\u00e0u protein nh\u01b0 th\u1ecbt gia c\u1ea7m ho\u1eb7c c\u00e1. Tr\u00e1nh th\u1ee9c \u0103n ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng v\u00e0 ch\u1ea5t b\u00e9o kh\u00f4ng l\u00e0nh m\u1ea1nh, v\u00ec ch\u00fang c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng l\u01b0\u1ee3ng calo kh\u00f4ng mong mu\u1ed1n.<\/p>\n\n\n\n

U\u1ed1ng n\u01b0\u1edbc \u0111\u1ee7<\/strong><\/p>\n\n\n\n

Gi\u1eef c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c gi\u1eef \u1ea9m l\u00e0 quan tr\u1ecdng \u0111\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ti\u00eau h\u00f3a v\u00e0 gi\u1ea3m c\u1ea3m gi\u00e1c \u0111\u00f3i gi\u1ea3 m\u1ea1o. N\u01b0\u1edbc kh\u00f4ng ch\u1ec9 l\u00e0 ch\u1ea5t l\u00e0m m\u00e1t cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n gi\u00fap lo\u1ea1i b\u1ecf \u0111\u1ed9c t\u1ed1 v\u00e0 ch\u1ea5t c\u1eb7n t\u1eeb c\u01a1 th\u1ec3. \u0110\u1ea3m b\u1ea3o u\u1ed1ng n\u01b0\u1edbc \u0111\u1ee7 c\u1ea3 tr\u01b0\u1edbc v\u00e0 sau khi ch\u1ea1y b\u1ed9 \u0111\u1ec3 duy tr\u00ec s\u1ef1 c\u00e2n b\u1eb1ng n\u01b0\u1edbc.<\/p>\n\n\n\n

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

L\u1eddi k\u1ebft<\/strong><\/h1>\n\n\n\n

Qua b\u00e0i vi\u1ebft tr\u00ean c\u1ee7a RUN TOGETHER, hy v\u1ecdng \u0111\u00e3 cung c\u1ea5p c\u00e2u tr\u1ea3 l\u1eddi c\u1ea7n thi\u1ebft cho b\u1ea1n v\u1ec1 c\u00e2u h\u1ecfi ch\u1ea1y b\u1ed9 1 ti\u1ebfng \u0111\u1ed1t bao nhi\u00eau calo. V\u00e0 \u0111\u1ec3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 khi ch\u1ea1y b\u1ed9, b\u1ea1n c\u1ea7n qu\u1ea3n l\u00fd l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5, duy tr\u00ec t\u1ed1c \u0111\u1ed9 v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 ph\u00f9 h\u1ee3p, l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m \u0111\u00fang c\u00e1ch v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 gi\u1eef cho c\u01a1 b\u1eafp v\u00e0 x\u01b0\u01a1ng \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i \u0111\u1ee7. Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 mang l\u1ea1i l\u1ee3i \u00edch v\u1ec1 s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n l\u00e0 h\u00e0nh tr\u00ecnh r\u00e8n luy\u1ec7n b\u1ea3n th\u00e2n v\u00e0 nh\u1eefng bi\u1ec7n ph\u00e1p n\u00e0y s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n m\u1ed9t c\u00e1ch an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3.<\/p>","protected":false},"excerpt":{"rendered":"

Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c ph\u1ed5 bi\u1ebfn m\u00e0 c\u00f2n l\u00e0 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y calo v\u00e0 duy tr\u00ec c\u00e2n n\u1eb7ng. Vi\u1ec7c t\u00ednh to\u00e1n l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 trong m\u1ed7i bu\u1ed5i ch\u1ea1y kh\u00f4ng ch\u1ec9 gi\u00fap \u0111\u1ecbnh r\u00f5 hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n m\u00e0 c\u00f2n l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng […]<\/p>","protected":false},"author":5,"featured_media":2052,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2051","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\nCH\u1ea0Y B\u1ed8 1 TI\u1ebeNG \u0110\u1ed0T BAO NHI\u00caU CALO? CH\u1ea0Y B\u1ed8 GI\u1ea2M C\u00c2N C\u1ea6N L\u01afU \u00dd NH\u1eeeNG G\u00cc? - Blog Runtogether<\/title>\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\/chay-bo-1-tieng-dot-bao-nhieu-calo-chay-bo-giam-can-can-luu-y-nhung-gi-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"CH\u1ea0Y B\u1ed8 1 TI\u1ebeNG \u0110\u1ed0T BAO NHI\u00caU CALO? 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