{"id":4281,"date":"2025-07-31T09:21:00","date_gmt":"2025-07-31T02:21:00","guid":{"rendered":"https:\/\/blog.coolmate.me\/nhip-tim-khi-chay-bo-1328-4281"},"modified":"2025-10-10T17:45:21","modified_gmt":"2025-10-10T10:45:21","slug":"nhip-tim-khi-chay-bo-1328","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/nhip-tim-khi-chay-bo-1328","title":{"rendered":"Gi\u1ea3i \u0111\u00e1p: Nh\u1ecbp tim l\u00fd t\u01b0\u1edfng khi ch\u1ea1y b\u1ed9 l\u00e0 bao nhi\u00eau?"},"content":{"rendered":"

Nh\u1ecbp tim l\u00e0 ch\u1ec9 s\u1ed1 quan tr\u1ecdng gi\u00fap \u0111\u00e1nh gi\u00e1 c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 hi\u1ec7u qu\u1ea3 c\u1ee7a m\u1ed7i bu\u1ed5i ch\u1ea1y b\u1ed9. Vi\u1ec7c hi\u1ec3u v\u00e0 ki\u1ec3m so\u00e1t nh\u1ecbp tim \u0111\u00fang c\u00e1ch kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n th\u00e0nh t\u00edch m\u00e0 c\u00f2n \u0111\u1ea3m b\u1ea3o an to\u00e0n cho h\u1ec7 tim m\u1ea1ch. Trong b\u00e0i vi\u1ebft n\u00e0y, <\/span>Coolmate<\/span><\/a> s\u1ebd c\u00f9ng b\u1ea1n t\u00ecm hi\u1ec3u c\u00e1ch x\u00e1c \u0111\u1ecbnh nh\u1ecbp tim m\u1ee5c ti\u00eau, ph\u00e2n v\u00f9ng luy\u1ec7n t\u1eadp ph\u00f9 h\u1ee3p, c\u0169ng nh\u01b0 c\u00e1ch l\u00e0m gi\u1ea3m nh\u1ecbp tim t\u0103ng cao khi ch\u1ea1y b\u1ed9 \u0111\u1ec3 t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n h\u01a1n m\u1ed7i ng\u00e0y.<\/span><\/strong><\/span><\/p>\n

Nh\u1ecbp tim khi ch\u1ea1y b\u1ed9 bao nhi\u00eau l\u00e0 t\u1ed1t?<\/span><\/strong><\/span><\/h2>\n

Nh\u1ecbp tim khi ch\u1ea1y b\u1ed9 n\u00ean duy tr\u00ec trong kho\u1ea3ng 50\u201385% nh\u1ecbp tim t\u1ed1i \u0111a, t\u00f9y theo c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n. V\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c t\u1eadp nh\u1eb9, n\u00ean gi\u1eef nh\u1ecbp tim \u1edf m\u1ee9c 50\u201375% nh\u1ecbp tim t\u1ed1i \u0111a.\u00a0<\/span><\/strong><\/span><\/p>\n

Khi t\u0103ng c\u01b0\u1eddng \u0111\u1ed9, m\u1ee9c ph\u00f9 h\u1ee3p l\u00e0 70\u201385%. K\u1ebft qu\u1ea3 n\u00e0y ch\u1ec9 mang t\u00ednh t\u01b0\u01a1ng \u0111\u1ed1i v\u00e0 c\u00f3 th\u1ec3 dao \u0111\u1ed9ng kho\u1ea3ng 15\u201320 nh\u1ecbp\/ph\u00fat t\u00f9y theo th\u1ec3 tr\u1ea1ng, m\u00f4i tr\u01b0\u1eddng v\u00e0 c\u00e1c y\u1ebfu t\u1ed1 kh\u00e1c nh\u01b0 thu\u1ed1c ho\u1eb7c t\u00e2m l\u00fd.<\/span><\/strong><\/span><\/p>\n

C\u00e1ch t\u00ednh nh\u1ecbp tim t\u1ed1i \u0111a:<\/span>\u00a0<\/span><\/strong><\/span><\/p>\n

Nh\u1ecbp tim t\u1ed1i \u0111a (HRmax) = 220 – tu\u1ed5i.<\/span> (V\u00ed d\u1ee5: N\u1ebfu b\u1ea1n 30 tu\u1ed5i, nh\u1ecbp tim t\u1ed1i \u0111a s\u1ebd l\u00e0 220 – 30 = 190 nh\u1ecbp\/ph\u00fat.)<\/span><\/strong><\/span><\/p>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 b\u1ea3ng t\u00ednh nh\u1ecbp tim d\u1ef1a tr\u00ean \u0111\u1ed9 tu\u1ed5i:<\/span><\/strong><\/span><\/p>\n

\"B\u1ea3ng
\n<\/span><\/span><\/strong><\/span><\/p>\n

B\u1ea3ng nh\u1ecbp tim m\u1ee5c ti\u00eau v\u00e0 nh\u1ecbp tim t\u1ed1i \u0111a d\u1ef1a tr\u00ean \u0111\u1ed9 tu\u1ed5i<\/span><\/strong><\/span><\/p>\n

C\u00e1c v\u00f9ng nh\u1ecbp tim khi ch\u1ea1y b\u1ed9<\/span><\/strong><\/span><\/h2>\n

Theo hu\u1ea5n luy\u1ec7n vi\u00ean Janet Hamilton <\/span>Running Strong<\/span><\/a>, ng\u01b0\u1eddi m\u1edbi c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u v\u1edbi c\u00e1c v\u00f9ng nh\u1ecbp tim sau:<\/span><\/strong><\/span><\/p>\n