{"id":2072,"date":"2024-07-23T09:27:59","date_gmt":"2024-07-23T02:27:59","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=2072"},"modified":"2024-07-23T09:28:00","modified_gmt":"2024-07-23T02:28:00","slug":"co-the-se-thay-doi-nhu-the-nao-neu-ban-chay-bo-thuong-xuyen","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/co-the-se-thay-doi-nhu-the-nao-neu-ban-chay-bo-thuong-xuyen\/","title":{"rendered":"C\u01a0 TH\u1ec2 S\u1ebc THAY \u0110\u1ed4I NH\u01af TH\u1ebe N\u00c0O N\u1ebeU B\u1ea0N CH\u1ea0Y B\u1ed8 TH\u01af\u1edcNG XUY\u00caN?"},"content":{"rendered":"

Khi n\u00f3i \u0111\u1ebfn vi\u1ec7c duy tr\u00ec m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed1t, ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy\u00ean l\u00e0 m\u1ed9t trong nh\u1eefng ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng ph\u1ed5 bi\u1ebfn v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t. Kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t c\u00e1ch \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe c\u01a1 th\u1ec3, m\u00e0 ch\u1ea1y b\u1ed9 c\u00f2n mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch t\u00edch c\u1ef1c cho t\u00e2m tr\u1ea1ng v\u00e0 tinh th\u1ea7n. V\u1eady, c\u01a1 th\u1ec3 s\u1ebd thay \u0111\u1ed5i nh\u01b0 n\u00e0o n\u1ebfu b\u1ea1n ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy\u00ean?<\/p>\n\n\n\n

H\u00e3y c\u00f9ng t\u00ecm hi\u1ec3u ngay trong n\u1ed9i dung b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y<\/p>\n\n\n\n

1. C\u01a1 th\u1ec3 s\u1ebd thay \u0111\u1ed5i nh\u01b0 th\u1ebf n\u00e0o khi ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy\u00ean<\/strong><\/h1>\n\n\n\n

1.1. Gi\u1ea3m c\u00e2n<\/strong><\/p>\n\n\n\n

Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng cardio hi\u1ec7u qu\u1ea3, k\u00edch th\u00edch \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng v\u00e0 calo trong c\u01a1 th\u1ec3. Qu\u00e1 tr\u00ecnh n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n m\u00e0 c\u00f2n duy tr\u00ec c\u00e2n n\u1eb7ng \u1ed5n \u0111\u1ecbnh. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0111ang t\u00ecm ki\u1ebfm gi\u1ea3i ph\u00e1p \u0111\u1ec3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng, ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi, \u0111\u1ed3ng th\u1eddi c\u00f2n k\u00edch th\u00edch s\u1ef1 linh ho\u1ea1t v\u00e0 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng.<\/p>\n\n\n\n

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

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

Ch\u1ea1y b\u1ed9 t\u0103ng c\u01b0\u1eddng c\u1ea3m nh\u1eadn c\u1ee7a tim v\u00e0 c\u1ea3i thi\u1ec7n h\u1ec7 th\u1ed1ng tu\u1ea7n ho\u00e0n m\u00e1u. Vi\u1ec7c n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 tim tr\u1edf n\u00ean m\u1ea1nh m\u1ebd h\u01a1n m\u00e0 c\u00f2n gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh tim m\u1ea1ch v\u00e0 \u0111au tim. H\u1ec7 th\u1ed1ng m\u00e1u \u0111\u01b0\u1ee3c cung c\u1ea5p nhi\u1ec1u oxy h\u01a1n \u0111\u1ebfn c\u01a1 b\u1eafp v\u00e0 c\u00e1c c\u01a1 quan kh\u00e1c, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n\n\n\n

1.3. T\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp<\/strong><\/p>\n\n\n\n

Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng t\u1eadp luy\u1ec7n to\u00e0n di\u1ec7n, t\u1eadp trung \u0111\u1eb7c bi\u1ec7t v\u00e0o c\u01a1 ch\u00e2n, c\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 b\u1ee5ng. Vi\u1ec7c s\u1eed d\u1ee5ng nh\u1eefng nh\u00f3m c\u01a1 n\u00e0y \u0111\u1ec1u \u0111\u1eb7n c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn s\u1ef1 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp t\u1ed5ng th\u1ec3. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap t\u1ea1o ra m\u1ed9t h\u00ecnh th\u1ec3 s\u0103n ch\u1eafc m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y.<\/p>\n\n\n\n

1.4. Gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng<\/strong><\/p>\n\n\n\n

Ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ti\u1ec7n m\u1ea1nh m\u1ebd \u0111\u1ec3 k\u00edch th\u00edch s\u1ea3n xu\u1ea5t endorphin, \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn l\u00e0 “hormone h\u1ea1nh ph\u00fac”. Endorphin gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng, l\u00e0m cho ng\u01b0\u1eddi t\u1eadp c\u1ea3m th\u1ea5y s\u1ea3ng kho\u00e1i v\u00e0 tho\u1ea3i m\u00e1i sau m\u1ed7i bu\u1ed5i t\u1eadp. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng h\u00e0ng ng\u00e0y m\u00e0 c\u00f2n \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c \u0111i\u1ec1u tr\u1ecb v\u00e0 ph\u00f2ng ng\u1eeba t\u00ecnh tr\u1ea1ng t\u00e2m l\u00fd nh\u01b0 tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u.<\/p>\n\n\n\n

1.5. T\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 ng\u1ee7 s\u00e2u<\/strong><\/p>\n\n\n\n

Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p tuy\u1ec7t v\u1eddi \u0111\u1ec3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Nh\u1eefng bu\u1ed5i t\u1eadp n\u00e0y gi\u00fap gi\u1ea3m stress v\u00e0 lo \u00e2u, t\u1eeb \u0111\u00f3 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng t\u1eadp trung trong c\u00f4ng vi\u1ec7c v\u00e0 c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y. \u0110\u1eb7c bi\u1ec7t, vi\u1ec7c duy tr\u00ec m\u1ed9t th\u00f3i quen ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 t\u1ea1o ra m\u1ed9t chu\u1ed7i c\u00e1c th\u00f3i quen l\u00e0nh m\u1ea1nh, bao g\u1ed3m vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh gi\u1edd ng\u1ee7 v\u00e0 t\u1ea1o ra m\u00f4i tr\u01b0\u1eddng thu\u1eadn l\u1ee3i cho gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n. Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c s\u1ebd gi\u00fap t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 n\u0103ng su\u1ea5t trong su\u1ed1t ng\u00e0y.<\/p>\n\n\n\n

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

1.6. C\u1ea3i thi\u1ec7n s\u1ee9c \u0111\u1ec1 kh\u00e1ng<\/strong><\/p>\n\n\n\n

T\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n, \u0111\u1eb7c bi\u1ec7t l\u00e0 ch\u1ea1y b\u1ed9, kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c s\u1ee9c m\u1ea1nh v\u1eadt l\u00fd m\u00e0 c\u00f2n c\u00f3 \u1ea3nh h\u01b0\u1edfng t\u00edch c\u1ef1c \u0111\u1ebfn h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch. Nh\u1eefng bu\u1ed5i t\u1eadp n\u00e0y k\u00edch th\u00edch s\u1ef1 s\u1ea3n xu\u1ea5t v\u00e0 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a t\u1ebf b\u00e0o mi\u1ec5n d\u1ecbch, t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng ch\u1ed1ng l\u1ea1i vi khu\u1ea9n, virus v\u00e0 c\u00e1c t\u00e1c nh\u00e2n g\u00e2y b\u1ec7nh kh\u00e1c. Do \u0111\u00f3, ng\u01b0\u1eddi t\u1eadp luy\u1ec7n th\u01b0\u1eddng \u00edt m\u1eafc b\u1ec7nh h\u01a1n v\u00e0 c\u00f3 th\u1ec3 ph\u1ee5c h\u1ed3i nhanh ch\u00f3ng h\u01a1n sau khi b\u1ecb \u1ed1m.<\/p>\n\n\n\n

1.7. T\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n<\/strong><\/p>\n\n\n\n

Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ti\u1ec7n hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n c\u01a1 \u0111\u1ed9ng v\u00e0 kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng. Vi\u1ec7c t\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n duy tr\u00ec hi\u1ec7u su\u1ea5t cao trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y m\u00e0 c\u00f2n t\u1ea1o \u0111i\u1ec1u ki\u1ec7n cho vi\u1ec7c tham gia v\u00e0o c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t d\u00e0i h\u1ea1n h\u01a1n v\u00e0 kh\u1ea3 n\u0103ng \u0111\u1ed1i m\u1eb7t v\u1edbi nh\u1eefng th\u00e1ch th\u1ee9c v\u1ec1 s\u1ee9c kh\u1ecfe.<\/p>\n\n\n\n

2. Nh\u1eefng \u0111i\u1ec1u c\u1ea7n l\u01b0u \u00fd \u0111\u1ec3 c\u00f3 bu\u1ed5i ch\u1ea1y hi\u1ec7u qu\u1ea3<\/strong><\/h1>\n\n\n\n

Ch\u1ecdn b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p: <\/strong><\/em>N\u1ebfu b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n ho\u1eb7c l\u00e2u r\u1ed3i kh\u00f4ng ch\u1ea1y b\u1ed9, h\u00e3y b\u1eaft \u0111\u1ea7u t\u1eeb nh\u1eefng bu\u1ed5i ch\u1ea1y ng\u1eafn v\u00e0 nh\u1eb9 nh\u00e0ng. Vi\u1ec7c n\u00e0y gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi d\u1ea7n d\u1ea7n v\u1edbi ho\u1ea1t \u0111\u1ed9ng m\u1edbi v\u00e0 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n

Kh\u1ecfi \u0111\u1ed9ng tr\u01b0\u1edbc khi ch\u1ea1y: <\/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 \u0111\u1ec3 l\u00e0m \u1ea5m c\u01a1 v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t. Vi\u1ec7c n\u00e0y s\u1ebd gi\u00fap gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng v\u00e0 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n

Ch\u1ecdn gi\u00e0y ch\u1ea1y ph\u00f9 h\u1ee3p: <\/strong><\/em>Ch\u1ecdn \u0111\u00f4i gi\u00e0y ch\u1ea1y b\u1ed9 ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi \u0111\u1ed9 ch\u00e2n c\u1ee7a b\u1ea1n. Gi\u00e0y ch\u1ea1y kh\u00f4ng \u0111\u00fang c\u1ee1 ho\u1eb7c kh\u00f4ng h\u1ed7 tr\u1ee3 \u0111\u00fang c\u00f3 th\u1ec3 g\u00e2y ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n

Cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc: <\/strong><\/em>H\u00e3y gi\u1eef c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc tr\u01b0\u1edbc, trong v\u00e0 sau khi ch\u1ea1y. Vi\u1ec7c duy tr\u00ec s\u1ef1 hi\u1ec7u qu\u1ea3 th\u1ec3 ch\u1ea5t v\u00e0 tr\u00e1nh nguy c\u01a1 say n\u1eafng l\u00e0 r\u1ea5t quan tr\u1ecdng.<\/p>\n\n\n\n

Ki\u1ec3m so\u00e1t th\u1eddi gian v\u00e0 c\u01b0\u1eddng \u0111\u1ed9: <\/strong><\/em>D\u00f9 b\u1ea1n l\u00e0 ng\u01b0\u1eddi m\u1edbi t\u1eadp luy\u1ec7n hay \u0111\u00e3 c\u00f3 kinh nghi\u1ec7m, h\u00e3y ki\u1ec3m so\u00e1t th\u1eddi gian v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 c\u1ee7a b\u00e0i t\u1eadp \u0111\u1ec3 tr\u00e1nh qu\u00e1 t\u1ea3i c\u01a1 th\u1ec3 v\u00e0 nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n

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

Ch\u1ea1y b\u1ed9 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3 \u0111\u1ec3 ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n. Qua b\u00e0i vi\u1ebft tr\u00ean c\u1ee7a RUN TOGETHER, v\u1edbi nh\u1eefng l\u1ee3i \u00edch \u0111a d\u1ea1ng v\u00e0 t\u00edch c\u1ef1c m\u00e0 ch\u1ea1y b\u1ed9 mang l\u1ea1i, kh\u00f4ng c\u00f3 l\u00fd do g\u00ec b\u1ea1n kh\u00f4ng n\u00ean th\u1eed nghi\u1ec7m v\u00e0 th\u1ef1c hi\u1ec7n n\u00f3 trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y. Qua th\u1eddi gian, c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd tr\u1ea3i qua nh\u1eefng thay \u0111\u1ed5i kh\u00f4ng ch\u1ec9 v\u1ec1 v\u00f3c d\u00e1ng m\u00e0 c\u00f2n v\u1ec1 s\u1ee9c kh\u1ecfe v\u00e0 t\u00e2m tr\u1ea1ng.<\/p>","protected":false},"excerpt":{"rendered":"

Khi n\u00f3i \u0111\u1ebfn vi\u1ec7c duy tr\u00ec m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed1t, ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy\u00ean l\u00e0 m\u1ed9t trong nh\u1eefng ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng ph\u1ed5 bi\u1ebfn v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t. Kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t c\u00e1ch \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe c\u01a1 th\u1ec3, m\u00e0 ch\u1ea1y b\u1ed9 c\u00f2n mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch t\u00edch […]<\/p>","protected":false},"author":5,"featured_media":2073,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2072","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\nC\u01a0 TH\u1ec2 S\u1ebc THAY \u0110\u1ed4I NH\u01af TH\u1ebe N\u00c0O N\u1ebeU B\u1ea0N CH\u1ea0Y B\u1ed8 TH\u01af\u1edcNG XUY\u00caN? - 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\/co-the-se-thay-doi-nhu-the-nao-neu-ban-chay-bo-thuong-xuyen\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u01a0 TH\u1ec2 S\u1ebc THAY \u0110\u1ed4I NH\u01af TH\u1ebe N\u00c0O N\u1ebeU B\u1ea0N CH\u1ea0Y B\u1ed8 TH\u01af\u1edcNG XUY\u00caN? - Blog Runtogether\" \/>\n<meta property=\"og:description\" content=\"Khi n\u00f3i \u0111\u1ebfn vi\u1ec7c duy tr\u00ec m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed1t, ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy\u00ean l\u00e0 m\u1ed9t trong nh\u1eefng ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng ph\u1ed5 bi\u1ebfn v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t. 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