{"id":123794,"date":"2023-01-19T17:12:46","date_gmt":"2023-01-19T16:12:46","guid":{"rendered":"https:\/\/atena.sk\/blog\/viec-ren-luyen-tri-nao-co-quan-trong-khong\/"},"modified":"2023-04-17T13:52:59","modified_gmt":"2023-04-17T11:52:59","slug":"viec-ren-luyen-tri-nao-co-quan-trong-khong","status":"publish","type":"post","link":"https:\/\/atena.sk\/blog\/vi\/viec-ren-luyen-tri-nao-co-quan-trong-khong\/","title":{"rendered":"Vi\u1ec7c r\u00e8n luy\u1ec7n tr\u00ed n\u00e3o c\u00f3 quan tr\u1ecdng kh\u00f4ng?"},"content":{"rendered":"\n

Ch\u00fang ta th\u01b0\u1eddng ngh\u0129 v\u1ec1 s\u1ee9c kh\u1ecfe c\u1ee7a m\u00ecnh nh\u01b0 th\u1ebf n\u00e0o? H\u1ea7u h\u1ebft ch\u00fang ta l\u00e0m \u0111i\u1ec1u g\u00ec \u0111\u00f3 cho anh \u1ea5y nhi\u1ec1u l\u1ea7n trong ng\u00e0y<\/strong> . B\u1ea1n mu\u1ed1n \u0103n m\u1ed9t chi\u1ebfc b\u00e1nh m\u00ec k\u1eb9p th\u1ecbt cho b\u1eefa tr\u01b0a, nh\u01b0ng l\u1ea1i t\u1eeb ch\u1ed1i v\u00e0 th\u00edch \u0103n salad h\u01a1n \u0111\u1ec3 gi\u1ea3m cholesterol. B\u1ea1n c\u00f3 mu\u1ed1n xem m\u1ed9t b\u1ed9 phim? Thay v\u00e0o \u0111\u00f3, b\u1ea1n \u0111\u1ebfn ph\u00f2ng t\u1eadp th\u1ec3 d\u1ee5c ho\u1eb7c \u0111i d\u1ea1o. Ch\u00fang ta \u0111\u00e1nh r\u0103ng h\u00e0ng ng\u00e0y v\u00ec ch\u00fang ta bi\u1ebft v\u1ec7 sinh r\u0103ng mi\u1ec7ng quan tr\u1ecdng nh\u01b0 th\u1ebf n\u00e0o. Kh\u00f4ng ph\u1ea3i b\u1ed9 n\u00e3o c\u1ee7a ch\u00fang ta c\u0169ng quan tr\u1ecdng nh\u01b0 l\u1edbp v\u1ecf c\u01a1 th\u1ec3 c\u1ee7a ch\u00fang ta – m\u1ee9c cholesterol, t\u1eadp th\u1ec3 d\u1ee5c hay v\u1ec7 sinh r\u0103ng mi\u1ec7ng? V\u1eady t\u1ea1i sao ch\u00fang ta b\u1ecf qua \u0111\u00e0o t\u1ea1o c\u1ee7a m\u00ecnh? <\/p>\n\n

B\u1eb1ng c\u00e1ch r\u00e8n luy\u1ec7n tr\u00ed n\u00e3o th\u01b0\u1eddng xuy\u00ean, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb v\u00e0 s\u1ef1 t\u1eadp trung<\/strong> ngay c\u1ea3 khi b\u1ea1n gi\u00e0 \u0111i, gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n c\u00e1c c\u00f4ng vi\u1ec7c h\u00e0ng ng\u00e0y d\u1ec5 d\u00e0ng h\u01a1n v\u00e0 gi\u1eef cho b\u1ed9 n\u00e3o lu\u00f4n minh m\u1eabn. V\u00e0 v\u00ec hi\u1ec7u su\u1ea5t c\u1ee7a n\u00f3 gi\u1ea3m d\u1ea7n theo th\u1eddi gian, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i b\u1eaft \u0111\u1ea7u t\u1eeb \u0111\u1ea7u. Ngo\u00e0i ra, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n s\u1ef1 c\u00e2n b\u1eb1ng c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh. <\/p>\n\n

B\u1ea1n c\u00f3 c\u1ea7n r\u00e8n luy\u1ec7n tr\u00ed n\u00e3o ngay c\u1ea3 khi b\u1ea1n \u0111ang l\u00e0m vi\u1ec7c kh\u00f4ng?<\/h2>\n\n

N\u1ebfu b\u1ea1n ngh\u0129 r\u1eb1ng l\u00e0m vi\u1ec7c to\u00e0n th\u1eddi gian l\u00e0 \u0111\u1ee7 \u0111\u1ec3 r\u00e8n luy\u1ec7n tr\u00ed n\u00e3o, b\u1ea1n c\u00f3 th\u1ec3 th\u1ea5t v\u1ecdng v\u00e0 ng\u1ea1c nhi\u00ean. Trong nh\u1eefng th\u00e1ng \u0111\u1ea7u ti\u00ean, b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n s\u1ebd b\u1ecb chi\u1ebfm \u0111\u00f3ng ho\u00e0n to\u00e0n. V\u00e0 c\u00f3 l\u1ebd anh \u1ea5y s\u1ebd l\u00e0m vi\u1ec7c ch\u0103m ch\u1ec9 nh\u01b0 v\u1eady trong m\u1ed9t ho\u1eb7c hai n\u0103m n\u1eefa. Nh\u01b0ng sau \u0111\u00f3 c\u00f4ng vi\u1ec7c c\u1ee7a b\u1ea1n tr\u1edf th\u00e0nh th\u00f3i quen<\/strong> . M\u1eb7c d\u00f9 n\u00f3 \u0111\u1ea7y th\u00e1ch th\u1ee9c v\u00e0 \u0111\u00f2i h\u1ecfi nhi\u1ec1u quy\u1ebft \u0111\u1ecbnh, nh\u01b0ng b\u1ea1n \u0111ang kh\u00f4ng r\u00e8n luy\u1ec7n tr\u00ed n\u00e3o c\u1ee7a m\u00ecnh v\u00ec h\u1ea7u nh\u01b0 kh\u00f4ng th\u1ec3 b\u1eaft g\u1eb7p m\u1ed9t nhi\u1ec7m v\u1ee5 m\u00e0 b\u1ea1n ch\u01b0a t\u1eebng g\u1eb7p tr\u01b0\u1edbc \u0111\u00e2y. Ch\u1ec9 v\u00ec b\u1ea1n \u0111ang suy ngh\u0129 kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n \u0111ang luy\u1ec7n t\u1eadp cho b\u1ed9 n\u00e3o c\u1ee7a m\u00ecnh. <\/p>\n\n

L\u00e0m th\u1ebf n\u00e0o ch\u00fang ta c\u00f3 th\u1ec3 \u0111\u00e0o t\u1ea1o b\u1ed9 n\u00e3o c\u1ee7a ch\u00fang t\u00f4i?<\/h2>\n\n

Ch\u00fang t\u00f4i s\u1eed d\u1ee5ng b\u1ed9 n\u00e3o c\u1ee7a ch\u00fang t\u00f4i t\u1ea5t c\u1ea3 c\u00e1c th\u1eddi gian. Ngay c\u1ea3 khi ch\u00fang ta c\u1eed \u0111\u1ed9ng tay, \u0111i b\u1ed9 hay u\u1ed1ng m\u1ed9t c\u1ed1c n\u01b0\u1edbc. Tuy nhi\u00ean, \u0111\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0<\/strong> \u0111\u00e0o t\u1ea1o v\u00e0 n\u00f3 l\u00e0 kh\u00f4ng \u0111\u1ee7. Ch\u00eca kh\u00f3a th\u00e0nh c\u00f4ng l\u00e0 t\u1ea1o ra c\u00e1c k\u1ebft n\u1ed1i kh\u1edbp th\u1ea7n kinh<\/strong> m\u1edbi. V\u00e0 ch\u00fang ta c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y b\u1eb1ng c\u00e1ch h\u1ecdc m\u1ed9t ho\u1ea1t \u0111\u1ed9ng m\u1edbi. N\u00f3 kh\u00f4ng c\u1ea7n ph\u1ea3i ph\u1ee9c t\u1ea1p ch\u00fat n\u00e0o.<\/p>\n\n

Nh\u1eefng v\u00ed d\u1ee5 t\u1ed1t nh\u1ea5t bao g\u1ed3m h\u1ecdc khi\u00eau v\u0169, ch\u01a1i nh\u1ea1c c\u1ee5 ho\u1eb7c c\u1ed1 g\u1eafng h\u1ecdc m\u1ed9t ngo\u1ea1i ng\u1eef m\u1edbi. Khi b\u1ea1n ngh\u0129 r\u1eb1ng m\u00ecnh kh\u00f4ng th\u1ec3 th\u00e0nh th\u1ea1o m\u1ed9t ng\u00f4n ng\u1eef kh\u00e1c, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n v\u1ed1n t\u1eeb v\u1ef1ng c\u1ee7a ng\u00f4n ng\u1eef m\u00e0 b\u1ea1n \u0111\u00e3 bi\u1ebft. Ch\u1ec9 c\u1ea7n nh\u1edb r\u1eb1ng \u0111\u1ecdc t\u1eeb m\u1edbi l\u00e0 kh\u00f4ng \u0111\u1ee7. N\u00f3i m\u1ed9t c\u00e1ch \u0111\u01a1n gi\u1ea3n, n\u1ebfu b\u1ea1n mu\u1ed1n ghi nh\u1edb nh\u1eefng c\u00e1i m\u1edbi, b\u1ea1n ph\u1ea3i k\u1ebft n\u1ed1i ho\u1eb7c li\u00ean k\u1ebft<\/strong> ch\u00fang v\u1edbi m\u1ed9t th\u1ee9 g\u00ec \u0111\u00f3 – h\u00e3y m\u00f4 t\u1ea3 cho ch\u00fang m\u1ed9t m\u00f4 t\u1ea3 m\u00e0 b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n s\u1ebd ghi nh\u1edb v\u00e0 li\u00ean k\u1ebft v\u1edbi ch\u00fang.<\/p>\n\n

N\u00f3 kh\u00f4ng ch\u1ec9 l\u00e0 v\u1ec1 c\u00e1c ho\u1ea1t \u0111\u1ed9ng – n\u00f3 \u0111\u01b0\u1ee3c cho l\u00e0 m\u1ed9t phong c\u00e1ch s\u1ed1ng<\/h2>\n\n

T\u1ea5t nhi\u00ean, mu\u1ed1n luy\u1ec7n m\u1ea1ch n\u00e3o th\u00ec ph\u1ea3i t\u1ea1o \u0111i\u1ec1u ki\u1ec7n cho ch\u00fang ph\u00e1t tri\u1ec3n<\/strong> . \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y, b\u1ea1n n\u00ean \u0111\u1ea3m b\u1ea3o ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 h\u1ea1n ch\u1ebf caffein. U\u1ed1ng qu\u00e1 nhi\u1ec1u r\u01b0\u1ee3u c\u0169ng n\u00ean tr\u00e1nh. \u0110\u1ed3 u\u1ed1ng ng\u1ecdt v\u00e0 \u0111\u1ed3 chi\u00ean r\u00e1n l\u00e0 m\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m kh\u00f4ng ph\u00f9 h\u1ee3p nh\u1ea5t n\u1ebfu b\u1ea1n mu\u1ed1n gi\u1eef cho b\u1ed9 n\u00e3o c\u1ee7a m\u00ecnh kh\u1ecfe m\u1ea1nh v\u00e0 ho\u1ea1t \u0111\u1ed9ng l\u00e2u nh\u1ea5t c\u00f3 th\u1ec3. N\u1ebfu b\u1ea1n ngh\u0129 v\u1ec1 n\u00f3, t\u1ea5t c\u1ea3 nh\u1eefng \u0111i\u1ec1u n\u00e0y c\u0169ng kh\u00f4ng mong mu\u1ed1n cho c\u01a1 th\u1ec3 b\u1ea1n. V\u00ec v\u1eady, b\u1ea1n c\u00f3 \u0111\u1ed9ng l\u1ef1c g\u1ea5p \u0111\u00f4i<\/strong> \u0111\u1ec3 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh h\u01a1n v\u00e0 ngh\u1ec9 ng\u01a1i \u0111\u1ea7y \u0111\u1ee7.<\/p>\n\n

T\u1eadp th\u1ec3 d\u1ee5c n\u00e3o th\u1eadm ch\u00ed c\u00f2n c\u00f3 l\u1ee3i h\u01a1n cho ng\u01b0\u1eddi cao tu\u1ed5i<\/h2>\n\n
\"\"<\/a><\/figure>\n\n

Khi ch\u00fang ta gi\u00e0 \u0111i, c\u01a1 b\u1eafp y\u1ebfu \u0111i v\u00e0 tr\u00ed nh\u1edb suy gi\u1ea3m. Tuy nhi\u00ean, nh\u1edd ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 r\u00e8n luy\u1ec7n tr\u00ed n\u00e3o, ng\u01b0\u1eddi cao tu\u1ed5i c\u00f3 th\u1ec3 gi\u1eef \u0111\u01b0\u1ee3c v\u00f3c d\u00e1ng r\u1ea5t t\u1ed1t. Ng\u01b0\u1eddi gi\u00e0 nh\u1ea5t t\u1eebng ch\u1ea1y marathon l\u00e0 100 tu\u1ed5i. V\u1eadn \u0111\u1ed9ng vi\u00ean th\u1ec3 h\u00ecnh chuy\u00ean nghi\u1ec7p cao tu\u1ed5i nh\u1ea5t l\u00e0 90 tu\u1ed5i. V\u1edbi \u0111\u1ee7 quy\u1ebft t\u00e2m, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1eefng k\u1ebft qu\u1ea3 \u0111\u00e1ng kinh ng\u1ea1c, ngay c\u1ea3 khi li\u00ean quan \u0111\u1ebfn b\u1ed9 n\u00e3o. Nh\u01b0ng m\u1eb7c d\u00f9 ch\u00fang ta s\u1ebd kh\u00f4ng ho\u00e0n thi\u1ec7n m\u1ecdi th\u1ee9, nh\u01b0ng ch\u1ec9 c\u1ea7n 30-60 ph\u00fat ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 c\u1ee7a b\u1ed9 n\u00e3o m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 c\u00f3 t\u00e1c \u0111\u1ed9ng r\u1ea5t l\u1edbn \u0111\u1ebfn<\/strong> nh\u1eefng ng\u01b0\u1eddi m\u1eafc ch\u1ee9ng m\u1ea5t tr\u00ed nh\u1edb ho\u1eb7c b\u1ec7nh Alzheimer. R\u00e8n luy\u1ec7n tr\u00ed n\u00e3o kh\u00f4ng th\u1ec3 ch\u1eefa kh\u1ecfi ch\u00fang, nh\u01b0ng n\u00f3 c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 kh\u1ea3 n\u0103ng nh\u1eadn th\u1ee9c v\u00e0 gi\u1eef cho ch\u00fang \u1edf tr\u1ea1ng th\u00e1i t\u1ed1t h\u01a1n nhi\u1ec1u trong nhi\u1ec1u n\u0103m. V\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh \u0111\u01b0\u1ee3c th\u1ef1c h\u00e0nh trong su\u1ed1t cu\u1ed9c \u0111\u1eddi l\u00e0 c\u00e1ch ng\u0103n ng\u1eeba ch\u1ee9ng m\u1ea5t tr\u00ed nh\u1edb. <\/p>\n\n

T\u1ea1i Atena<\/mark><\/a> , ch\u00fang t\u00f4i kh\u00f4ng h\u00e0i l\u00f2ng cho \u0111\u1ebfn khi ch\u00fang t\u00f4i l\u00e0m t\u1ed1t nh\u1ea5t nh\u1eefng g\u00ec m\u00ecnh l\u00e0m. Ch\u00fang t\u00f4i kh\u00f4ng ng\u1eebng c\u1ed1 g\u1eafng l\u00e0m vi\u1ec7c \u0111\u1ec3 c\u1ea3i thi\u1ec7n \u1edf m\u1ecdi kh\u00eda c\u1ea1nh c\u00f3 th\u1ec3. V\u00e0 \u0111i\u1ec1u n\u00e0y kh\u00f4ng th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c n\u1ebfu ch\u00fang ta kh\u00f4ng duy tr\u00ec m\u1ed9t b\u1ed9 n\u00e3o nh\u1ea1y b\u00e9n. \u0110\u00f3 l\u00e0 l\u00fd do t\u1ea1i sao ch\u00fang t\u00f4i h\u1ecdc nh\u1eefng \u0111i\u1ec1u m\u1edbi v\u00e0 ch\u00fa tr\u1ecdng nhi\u1ec1u v\u00e0o nh\u1eefng nhi\u1ec7m v\u1ee5 \u0111\u00f2i h\u1ecfi s\u1ef1 s\u00e1ng t\u1ea1o. Ch\u00fang t\u00f4i kh\u00f4ng giao nh\u1eefng nhi\u1ec7m v\u1ee5 n\u00e0y cho m\u1ed9t s\u1ed1 ng\u01b0\u1eddi nh\u1ea5t \u0111\u1ecbnh trong nh\u00f3m m\u00e0 \u0111\u1ec3 m\u1ecdi ng\u01b0\u1eddi c\u00f9ng tham gia. B\u1eb1ng c\u00e1ch d\u00e0nh 15 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 l\u00e0m m\u1ed9t vi\u1ec7c g\u00ec \u0111\u00f3 ngo\u00e0i c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u00f4ng th\u01b0\u1eddng c\u1ee7a h\u1ecd, h\u1ecd kh\u00f4ng ch\u1ec9 t\u1ea1m d\u1eebng c\u00f4ng vi\u1ec7c m\u00e0 c\u00f2n r\u00e8n luy\u1ec7n tr\u00ed n\u00e3o c\u1ee7a m\u00ecnh c\u00f9ng m\u1ed9t l\u00fac. N\u1ebfu b\u1ea1n ngh\u0129 15 ph\u00fat m\u1ed7i ng\u00e0y ch\u1eb3ng l\u00e0 g\u00ec, h\u00e3y nh\u1edb r\u1eb1ng n\u00f3 c\u1ed9ng l\u1ea1i t\u1edbi h\u01a1n 60 gi\u1edd m\u1ed7i n\u0103m. <\/p>\n\n

B\u1ea1n c\u0169ng t\u1eadp th\u1ec3 d\u1ee5c n\u00e3o c\u1ee7a b\u1ea1n? Ho\u1ea1t \u0111\u1ed9ng y\u00eau th\u00edch c\u1ee7a b\u1ea1n l\u00e0 g\u00ec? Chia s\u1ebb v\u1edbi ch\u00fang t\u00f4i trong c\u00e1c \u00fd ki\u1ebfn. <\/p>\n\n

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Ch\u0103m s\u00f3c b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n c\u0169ng quan tr\u1ecdng nh\u01b0 ch\u0103m s\u00f3c c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n, n\u1ebfu kh\u00f4ng mu\u1ed1n n\u00f3i l\u00e0 h\u01a1n th\u1ebf. B\u1eb1ng c\u00e1ch th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng \u0111\u01a1n gi\u1ea3n nh\u01b0ng m\u1edbi, ch\u00fang t\u00f4i c\u1ea3i thi\u1ec7n s\u1ef1 t\u1eadp trung v\u00e0 tr\u00ed nh\u1edb c\u1ee7a m\u00ecnh. N\u00f3 th\u1eadm ch\u00ed c\u00f2n c\u00f3 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn kh\u1ea3 n\u0103ng nh\u1eadn th\u1ee9c \u1edf nh\u1eefng ng\u01b0\u1eddi m\u1eafc ch\u1ee9ng m\u1ea5t tr\u00ed nh\u1edb ho\u1eb7c b\u1ec7nh Alzheimer. <\/p>\n","protected":false},"author":20,"featured_media":123691,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[579,580,581,586],"tags":[],"acf":{"facebookpost":"Ngay c\u1ea3 khi b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n ? kh\u00f4ng ph\u1ea3i l\u00e0 c\u01a1 b\u1eafp, b\u1ea1n c\u0169ng n\u00ean \u0111\u1ed1i x\u1eed v\u1edbi n\u00f3 nh\u01b0 m\u1ed9t c\u01a1 b\u1eafp. Jimmy Connors \u0111\u00e3 t\u1eebng n\u00f3i, \"S\u1eed d\u1ee5ng n\u00f3 ho\u1eb7c \u0111\u00e1nh m\u1ea5t n\u00f3.\" Tuy\u00ean b\u1ed1 n\u00e0y kh\u00f4ng th\u1ec3 ph\u00f9 h\u1ee3p v\u1edbi b\u1ea5t k\u1ef3 b\u1ed9 ph\u1eadn n\u00e0o kh\u00e1c c\u1ee7a c\u01a1 th\u1ec3 con ng\u01b0\u1eddi ngo\u00e0i b\u1ed9 n\u00e3o. \n#atenablog ","popis_socialneho_obrazku":"B\u1eb1ng c\u00e1ch r\u00e8n luy\u1ec7n tr\u00ed n\u00e3o, ch\u00fang ta gi\u1ea3m nguy c\u01a1 ph\u00e1t tri\u1ec3n ch\u1ee9ng m\u1ea5t tr\u00ed nh\u1edb "},"yoast_head":"\nVi\u1ec7c r\u00e8n luy\u1ec7n tr\u00ed n\u00e3o c\u00f3 quan tr\u1ecdng kh\u00f4ng?<\/title>\n<meta name=\"description\" content=\"T\u1eadp th\u1ec3 d\u1ee5c cho n\u00e3o l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 c\u00f3 tr\u00ed nh\u1edb t\u1ed1t, s\u1ef1 t\u1eadp trung v\u00e0 s\u1ee9c kh\u1ecfe tinh th\u1ea7n. 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