{"id":4388,"date":"2023-04-09T12:24:02","date_gmt":"2023-04-09T05:24:02","guid":{"rendered":"https:\/\/blog.coolmate.me\/hiit-la-gi-1519-4388"},"modified":"2025-09-04T10:06:27","modified_gmt":"2025-09-04T03:06:27","slug":"hiit-la-gi-1519","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/hiit-la-gi-1519","title":{"rendered":"HIIT L\u00e0 G\u00ec? Gi\u1ea3i M\u00e3 Ph\u01b0\u01a1ng Ph\u00e1p T\u1eadp Luy\u1ec7n \u0110\u1ed1t M\u1ee1 & T\u0103ng S\u1ee9c B\u1ec1n Hi\u1ec7u Qu\u1ea3"},"content":{"rendered":"

B\u1ea1n \u0111ang tìm ki\u1ebfm ph\u01b0\u01a1ng pháp t\u1eadp luy\u1ec7n \u0111\u1ed1t m\u1ee1 nhanh chóng, h\u1ed7 tr\u1ee3 gi\u1ea3m cân hi\u1ec7u qu\u1ea3 mà không t\u1ed1n nhi\u1ec1u th\u1eddi gian? B\u1ea1n \u0111ã nghe nhi\u1ec1u v\u1ec1 HIIT nh\u01b0ng ch\u01b0a th\u1ef1c s\u1ef1 hi\u1ec3u HIIT là gì, l\u1ee3i ích ra sao và b\u1eaft \u0111\u1ea7u t\u1eadp nh\u01b0 th\u1ebf nào cho \u0111úng? \u0110\u1eebng lo l\u1eafng, bài vi\u1ebft d\u01b0\u1edbi \u0111ây c\u1ee7a Coolmate<\/a> s\u1ebd giúp b\u1ea1n gi\u1ea3i \u0111áp m\u1ecdi th\u1eafc m\u1eafc v\u1ec1 HIIT. Hãy cùng tham kh\u1ea3o nhé.<\/p>\n

HIIT là gì?<\/h2>\n

\u0110\u1ecbnh ngh\u0129a HIIT là gì?<\/h3>\n

HIIT là vi\u1ebft t\u1eaft c\u1ee7a High-Intensity Interval Training, hay còn g\u1ecdi là t\u1eadp luy\u1ec7n ng\u1eaft quãng c\u01b0\u1eddng \u0111\u1ed9 cao. \u0110ây là m\u1ed9t ph\u01b0\u01a1ng pháp t\u1eadp luy\u1ec7n k\u1ebft h\u1ee3p xen k\u1ebd gi\u1eefa các kho\u1ea3ng th\u1eddi gian ng\u1eafn t\u1eadp luy\u1ec7n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 r\u1ea5t cao và các kho\u1ea3ng th\u1eddi gian ph\u1ee5c h\u1ed3i ng\u1eafn v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p ho\u1eb7c ngh\u1ec9 hoàn toàn.<\/p>\n

\u0110i\u1ec3m khác bi\u1ec7t c\u1ed1t lõi c\u1ee7a HIIT so v\u1edbi cardio truy\u1ec1n th\u1ed1ng chính là c\u01b0\u1eddng \u0111\u1ed9 và c\u1ea5u trúc th\u1eddi gian. Thay vì duy trì m\u1ed9t nh\u1ecbp \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh, bài t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao ng\u1eaft quãng này \u0111\u1ea9y c\u01a1 th\u1ec3 \u0111\u1ebfn gi\u1edbi h\u1ea1n trong th\u1eddi gian ng\u1eafn, sau \u0111ó cho phép ph\u1ee5c h\u1ed3i m\u1ed9t ph\u1ea7n tr\u01b0\u1edbc khi l\u1eb7p l\u1ea1i chu k\u1ef3.<\/p>\n

\"\u0110\u1ecbnh
<\/strong><\/em><\/p>\n

\u0110\u1ecbnh ngh\u0129a HIIT là gì?<\/em><\/p>\n

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Y\u1ebfu t\u1ed1 then ch\u1ed1t t\u1ea1o nên hi\u1ec7u qu\u1ea3 c\u1ee7a HIIT<\/h3>\n

Hai y\u1ebfu t\u1ed1 quan tr\u1ecdng c\u1ee7a HIIT bao g\u1ed3m c\u01b0\u1eddng \u0111\u1ed9 cao và ng\u1eaft quãng \u0111\u01b0\u1ee3c s\u1eafp x\u1ebfp xen k\u1ebd nhau v\u1edbi th\u1eddi l\u01b0\u1ee3ng thích h\u1ee3p, \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng t\u1ed1i \u01b0u công su\u1ea5t.<\/p>\n

C\u01b0\u1eddng \u0111\u1ed9 cao là y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh hi\u1ec7u qu\u1ea3 c\u1ee7a HIIT. Trong các pha t\u1eadp, b\u1ea1n c\u1ea7n \u0111\u1ea9y c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng g\u1ea7n nh\u01b0 h\u1ebft công su\u1ea5t v\u1edbi nh\u1ecbp tim \u0111\u1ea1t kho\u1ea3ng 80-95% m\u1ee9c t\u1ed1i \u0111a MHR, c\u1ea3m nh\u1eadn g\u1eafng s\u1ee9c \u0111\u1ea1t m\u1ee9c t\u1ed1i thi\u1ec3u 8\/10 và talk test \u1edf m\u1ee9c nói r\u1eddi r\u1ea1c, không th\u1ec3 hoàn thành câu hoàn ch\u1ec9nh.<\/p>\n

Y\u1ebfu t\u1ed1 th\u1ee9 hai là ng\u1eaft quãng v\u1edbi các giai \u0111o\u1ea1n ngh\u1ec9 k\u1ebft h\u1ee3p v\u1edbi v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 r\u1ea5t th\u1ea5p xen k\u1ebd quá trình t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao. Quá trình này giúp c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i m\u1ed9t ph\u1ea7n nh\u1ecbp tim và h\u01a1i th\u1edf, giúp duy trì c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n cao mà không b\u1ecb ki\u1ec7t s\u1ee9c nhanh chóng.<\/p>\n

\"Hai
<\/strong><\/em><\/p>\n

Hai y\u1ebfu t\u1ed1 quan tr\u1ecdng c\u1ee7a HIIT bao g\u1ed3m c\u01b0\u1eddng \u0111\u1ed9 cao và ng\u1eaft quãng<\/em><\/p>\n

C\u0103n c\u1ee9 khoa h\u1ecdc<\/h3>\n

M\u1ed9t trong nh\u1eefng lý do chính khi\u1ebfn HIIT \u0111\u1ed1t calo hi\u1ec7u qu\u1ea3 \u0111\u1ebfn v\u1eady là nh\u1edd hi\u1ec7u \u1ee9ng EPOC, hay còn g\u1ecdi là hi\u1ec7u \u1ee9ng \u0111\u1ed1t cháy sau. Sau m\u1ed9t bu\u1ed5i t\u1eadp HIIT c\u01b0\u1eddng \u0111\u1ed9 cao, c\u01a1 th\u1ec3 b\u1ea1n c\u1ea7n tiêu th\u1ee5 nhi\u1ec1u oxy h\u01a1n bình th\u01b0\u1eddng \u0111\u1ec3 ph\u1ee5c h\u1ed3i v\u1ec1 tr\u1ea1ng thái cân b\u1eb1ng, \u0111òi h\u1ecfi n\u0103ng l\u01b0\u1ee3ng và ti\u1ebfp t\u1ee5c \u0111\u1ed1t calo \u1edf m\u1ee9c cao h\u01a1n ngay c\u1ea3 khi b\u1ea1n \u0111ã ngh\u1ec9 ng\u01a1i, có th\u1ec3 kéo dài trong vài gi\u1edd, th\u1eadm chí lên \u0111\u1ebfn 24-48 gi\u1edd sau t\u1eadp.<\/p>\n

\"C\u01a1
<\/strong><\/em><\/p>\n

C\u01a1 ch\u1ebf \u0111\u1ed1t calo kéo dài góp ph\u1ea7n làm t\u0103ng trao \u0111\u1ed5i ch\u1ea5t t\u1ea1m th\u1eddi và t\u1ed1i \u01b0u hóa quá trình gi\u1ea3m m\u1ee1.<\/em><\/p>\n

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9 l\u1ee3i ích v\u01b0\u1ee3t tr\u1ed9i c\u1ee7a HIIT<\/h2>\n

Sau khi \u0111ã n\u1eafm rõ \u0111\u1ecbnh ngh\u0129a HIIT là gì, các b\u1ea1n hãy cùng Coolmate khám phá nh\u1eefng l\u1ee3i ích v\u01b0\u1ee3t tr\u1ed9i c\u1ee7a ph\u01b0\u01a1ng pháp t\u1eadp luy\u1ec7n này nhé.<\/p>\n

1. \u0110\u1ed1t cháy calo và m\u1ee1 th\u1eeba t\u1ed1i \u0111a trong th\u1eddi gian ng\u1eafn<\/h3>\n

Do c\u01b0\u1eddng \u0111\u1ed9 cao, HIIT giúp \u0111\u1ed1t cháy nhi\u1ec1u calo h\u01a1n m\u1ed7i phút so v\u1edbi các bài t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p. Nh\u1edd hi\u1ec7u \u1ee9ng EPOC, c\u01a1 th\u1ec3 b\u1ea1n ti\u1ebfp t\u1ee5c \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3 ngay c\u1ea3 khi \u0111ã k\u1ebft thúc bu\u1ed5i t\u1eadp, h\u1ed7 tr\u1ee3 m\u1ea1nh m\u1ebd cho m\u1ee5c tiêu gi\u1ea3m m\u1ee1 và gi\u1ea3m cân. M\u1ed9t bu\u1ed5i HIIT 15-20 phút có th\u1ec3 mang l\u1ea1i hi\u1ec7u qu\u1ea3 \u0111\u1ed1t calo t\u1ed5ng th\u1ec3 t\u01b0\u01a1ng \u0111\u01b0\u01a1ng, ho\u1eb7c h\u01a1n c\u1ea3 m\u1ed9t bu\u1ed5i cardio dài 40-60 phút.<\/p>\n

\"HIIT
<\/strong><\/em><\/p>\n

HIIT giúp \u0111\u1ed1t cháy nhi\u1ec1u calo h\u01a1n<\/em><\/p>\n

2. C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/h3>\n

T\u1eadp luy\u1ec7n tim m\u1ea1ch c\u01b0\u1eddng \u0111\u1ed9 cao nh\u01b0 HIIT là m\u1ed9t th\u1eed thách tuy\u1ec7t v\u1eddi cho trái tim. Vi\u1ec7c \u0111\u1ea9y nh\u1ecbp tim lên cao trong các kho\u1ea3ng ng\u1eafn giúp tim kh\u1ecfe h\u01a1n, b\u01a1m máu hi\u1ec7u qu\u1ea3 h\u01a1n. T\u1eadp HIIT \u0111\u1ec1u \u0111\u1eb7n có th\u1ec3 giúp gi\u1ea3m nh\u1ecbp tim khi ngh\u1ec9 ng\u01a1i, h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n huy\u1ebft áp và t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe h\u1ec7 tu\u1ea7n hoàn nói chung.<\/p>\n

\"T\u1eadp
<\/strong><\/em><\/p>\n

T\u1eadp HIIT \u0111\u1ec1u \u0111\u1eb7n giúp nâng cao s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/em><\/p>\n

{{{productpreview_list title=””}}} 6621e662c4480b0c572dd1e0,680f26b784c2cc578222a62c,67e0e7b64dcd13779b580bde {{{\/productpreview_list}}}<\/p>\n

3. T\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n và kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng<\/h3>\n

Theo các nghiên c\u1ee9u khoa h\u1ecdc, HIIT có kh\u1ea3 n\u0103ng c\u1ea3i thi\u1ec7n c\u1ea3 s\u1ee9c b\u1ec1n hi\u1ebfu khí và s\u1ee9c b\u1ec1n k\u1ef5 khí. Vi\u1ec7c t\u1eadp luy\u1ec7n HIIT là m\u1ed9t trong nh\u1eefng cách hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ec9 s\u1ed1 \u0111o kh\u1ea3 n\u0103ng t\u1ed1i \u0111a c\u1ee7a c\u01a1 th\u1ec3 trong vi\u1ec7c s\u1eed d\u1ee5ng oxy khi v\u1eadn \u0111\u1ed9ng. VO2 max cao h\u01a1n \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c b\u1ea1n có th\u1ec3 duy trì ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t c\u01b0\u1eddng \u0111\u1ed9 cao lâu h\u01a1n và ít m\u1ec7t m\u1ecfi h\u01a1n trong các ho\u1ea1t \u0111\u1ed9ng hàng ngày.<\/p>\n

\"HIIT<\/em><\/p>\n

HIIT có kh\u1ea3 n\u0103ng c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n hi\u1ebfu khí và s\u1ee9c b\u1ec1n k\u1ef5 khí<\/em><\/p>\n

4. Ti\u1ebft ki\u1ec7m th\u1eddi gian t\u1ed1i \u01b0u<\/h3>\n

M\u1ed9t bu\u1ed5i t\u1eadp HIIT hi\u1ec7u qu\u1ea3 th\u01b0\u1eddng ch\u1ec9 c\u1ea7n 10-25 phút, r\u1ea5t phù h\u1ee3p cho nh\u1eefng ng\u01b0\u1eddi có l\u1ecbch trình dày \u0111\u1eb7c. B\u1ea1n có th\u1ec3 t\u1eadp HIIT t\u1ea1i nhà mà không c\u1ea7n \u0111\u1ebfn phòng gym vì ch\u1ec9 c\u1ea7n m\u1ed9t kho\u1ea3ng không gian nh\u1ecf và quy\u1ebft tâm cao \u0111\u1ed9.<\/p>\n

\"M\u1ed7i
<\/strong><\/em><\/p>\n

M\u1ed7i bu\u1ed5i t\u1eadp HIIT ch\u1ec9 t\u1ed1n kho\u1ea3ng 10-25 phút<\/em><\/p>\n

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5. Kích thích trao \u0111\u1ed5i ch\u1ea5t<\/h3>\n

HIIT không ch\u1ec9 \u0111\u1ed1t calo trong lúc t\u1eadp mà còn gi\u1eef cho quá trình trao \u0111\u1ed5i ch\u1ea5t c\u1ee7a b\u1ea1n ho\u1ea1t \u0111\u1ed9ng \u1edf m\u1ee9c cao h\u01a1n trong nhi\u1ec1u gi\u1edd sau \u0111ó. Vi\u1ec7c này giúp c\u01a1 th\u1ec3 \u0111\u1ed1t n\u0103ng l\u01b0\u1ee3ng hi\u1ec7u qu\u1ea3 h\u01a1n ngay c\u1ea3 khi ngh\u1ec9 ng\u01a1i. V\u1ec1 lâu dài, k\u1ebft h\u1ee3p HIIT v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng và l\u1ed1i s\u1ed1ng lành m\u1ea1nh có th\u1ec3 góp ph\u1ea7n c\u1ea3i thi\u1ec7n t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

\"HIIT
<\/strong><\/em><\/p>\n

HIIT giúp c\u1ea3i thi\u1ec7n trao \u0111\u1ed5i ch\u1ea5t<\/em><\/p>\n

6. Duy trì kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp hi\u1ec7u qu\u1ea3<\/h3>\n

Các quá trình t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao c\u1ee7a HIIT giúp b\u1ea3o t\u1ed3n kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 t\u1ed1t và kích thích nh\u1eb9 s\u1ef1 phát tri\u1ec3n c\u01a1 \u1edf ng\u01b0\u1eddi m\u1edbi t\u1eadp. Dù không thay th\u1ebf hoàn toàn vi\u1ec7c t\u1eadp t\u1ea1 \u0111\u1ec3 xây c\u01a1, HIIT là l\u1ef1a ch\u1ecdn \u01b0u vi\u1ec7t h\u01a1n LISS<\/a> n\u1ebfu mu\u1ed1n gi\u1ea3m m\u1ee1 gi\u1eef c\u01a1. N\u1ebfu mu\u1ed1n t\u0103ng c\u01a1 rõ r\u1ec7t, b\u1ea1n c\u1ea7n k\u1ebft h\u1ee3p thêm t\u1eadp kháng l\u1ef1c nhé.<\/p>\n

\"HIIT
<\/strong><\/em><\/p>\n

HIIT giúp kích thích quá trình phát tri\u1ec3n c\u01a1 b\u1eafp<\/em><\/p>\n

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7. Kích thích hormone t\u0103ng tr\u01b0\u1edfng t\u1ef1 nhiên<\/h3>\n

T\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao nh\u01b0 HIIT có th\u1ec3 kích thích hormone t\u0103ng tr\u01b0\u1edfng HGH t\u1ef1 nhiên. HGH \u0111óng vai trò quan tr\u1ecdng trong vi\u1ec7c \u0111\u1ed1t m\u1ee1, ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp và m\u1ed9t s\u1ed1 khía c\u1ea1nh c\u1ee7a quá trình ch\u1ed1ng lão hóa.<\/p>\n

\"HIIT
<\/strong><\/em><\/p>\n

HIIT có th\u1ec3 kích thích hormone t\u0103ng tr\u01b0\u1edfng t\u1ef1 nhiên<\/em><\/p>\n

8. C\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin<\/h3>\n

HIIT giúp c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng \u0111\u01b0\u1eddng hi\u1ec7u qu\u1ea3 h\u01a1n thông qua vi\u1ec7c c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin. \u0110i\u1ec1u này r\u1ea5t có l\u1ee3i cho vi\u1ec7c ki\u1ec3m soát \u0111\u01b0\u1eddng huy\u1ebft và gi\u1ea3m nguy c\u01a1 m\u1eafc các b\u1ec7nh liên quan \u0111\u1ebfn kháng insulin nh\u01b0 ti\u1ec3u \u0111\u01b0\u1eddng type 2.<\/p>\n

\"T\u1eadp
<\/strong><\/em><\/p>\n

T\u1eadp HIIT giúp ki\u1ec3m soát \u0111\u01b0\u1eddng huy\u1ebft hi\u1ec7u qu\u1ea3<\/em><\/p>\n

{{{productpreview title=””}}} 67db90cf87838c4a9b228412 {{{\/productpreview}}}<\/p>\n

9. Tác \u0111\u1ed9ng tích c\u1ef1c \u0111\u1ebfn s\u1ee9c kh\u1ecfe não b\u1ed9<\/h3>\n

Không ch\u1ec9 t\u1ed1t cho th\u1ec3 ch\u1ea5t, HIIT còn mang l\u1ea1i l\u1ee3i ích cho tinh th\u1ea7n. T\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao giúp gi\u1ea3i phóng endorphins, c\u1ea3i thi\u1ec7n tâm tr\u1ea1ng, gi\u1ea3m stress, và có th\u1ec3 tác \u0111\u1ed9ng tích c\u1ef1c \u0111\u1ebfn s\u1ee9c kh\u1ecfe não b\u1ed9 nh\u01b0 c\u1ea3i thi\u1ec7n trí nh\u1edb và s\u1ef1 t\u1eadp trung.<\/p>\n

\"T\u1eadp
<\/strong><\/em><\/p>\n

T\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao giúp c\u1ea3i thi\u1ec7n trí nh\u1edb và gi\u1ea3m stress<\/em><\/p>\n

{{{infobox}}} >>> Xem thêm: <\/strong>Cách Ch\u1ecdn T\u1ea5t T\u1eadp Gym Nam: “V\u0169 Khí Bí M\u1eadt” Cho Bu\u1ed5i T\u1eadp Hoàn H\u1ea3o<\/strong><\/a> {{{\/infobox}}}<\/p>\n

So sánh HIIT và Cardio truy\u1ec1n th\u1ed1ng<\/h2>\n

Vi\u1ec7c l\u1ef1a ch\u1ecdn bài t\u1eadp phù h\u1ee3p ph\u1ee5 thu\u1ed9c vào m\u1ee5c tiêu t\u1eadp luy\u1ec7n, th\u1ec3 tr\u1ea1ng và s\u1edf thích cá nhân c\u1ee7a b\u1ea1n. N\u1ebfu b\u1ea1n mu\u1ed1n gi\u1ea3m m\u1ee1 nhanh, t\u1ed1i \u01b0u th\u1eddi gian, c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n, thích các bài t\u1eadp th\u1eed thách và \u0111ã có n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c nh\u1ea5t \u0111\u1ecbnh thì HIIT là m\u1ed9t l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi.<\/p>\n

Còn n\u1ebfu b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u hành trình t\u1eadp luy\u1ec7n, \u0111ang trong giai \u0111o\u1ea1n ph\u1ee5c h\u1ed3i sau t\u1eadp n\u1eb7ng ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng ho\u1eb7c có các v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe không cho phép t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 quá cao thì nên l\u1ef1a ch\u1ecdn LISS nhé. B\u1ea1n có th\u1ec3 t\u1eadp 2-3 bu\u1ed5i HIIT m\u1ed7i tu\u1ea7n vào nh\u1eefng ngày c\u1ea3m th\u1ea5y sung s\u1ee9c và xen k\u1ebd 1-2 bu\u1ed5i LISS vào nh\u1eefng ngày c\u1ea7n v\u1eadn \u0111\u1ed9ng nh\u1eb9 nhàng h\u01a1n \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c l\u1ee3i ích toàn di\u1ec7n.<\/p>\n

\"HIIT
<\/strong><\/em><\/p>\n

HIIT và LISS có nh\u1eefng \u0111\u1eb7c \u0111i\u1ec3m và hi\u1ec7u qu\u1ea3 khác nhau<\/em><\/p>\n

B\u1ea3ng so sánh HIIT và LISS<\/strong><\/p>\n

\n\n\n\n\n<\/colgroup>\n\n\n\n\n\n\n\n\n\n\n
\n

Tiêu chí<\/strong><\/p>\n<\/td>\n

\n

HIIT (High-Intensity Interval Training)<\/strong><\/p>\n<\/td>\n

\n

LISS (Low-Intensity Steady State)<\/strong><\/p>\n<\/td>\n<\/tr>\n

\n

C\u01b0\u1eddng \u0111\u1ed9<\/strong><\/p>\n<\/td>\n

\n

R\u1ea5t cao (80-95% MHR)<\/p>\n<\/td>\n

\n

Th\u1ea5p \u0111\u1ebfn Trung bình (50-70% MHR)<\/p>\n<\/td>\n<\/tr>\n

\n

Th\u1eddi gian t\u1eadp<\/strong><\/p>\n<\/td>\n

\n

Ng\u1eafn (10-25 phút chính)<\/p>\n<\/td>\n

\n

Dài (30-60+ phút)<\/p>\n<\/td>\n<\/tr>\n

\n

C\u1ea5u trúc<\/strong><\/p>\n<\/td>\n

\n

Ng\u1eaft quãng (T\u1eadp – Ngh\u1ec9)<\/p>\n<\/td>\n

\n

Liên t\u1ee5c, \u1ed5n \u0111\u1ecbnh<\/p>\n<\/td>\n<\/tr>\n

\n

\u0110\u1ed1t Calo (Trong t\u1eadp)<\/strong><\/p>\n<\/td>\n

\n

Cao h\u01a1n\/phút<\/p>\n<\/td>\n

\n

T\u1ed5ng calo có th\u1ec3 cao h\u01a1n n\u1ebfu t\u1eadp lâu<\/p>\n<\/td>\n<\/tr>\n

\n

\u0110\u1ed1t Calo (Sau t\u1eadp – EPOC)<\/strong><\/p>\n<\/td>\n

\n

V\u01b0\u1ee3t tr\u1ed9i<\/p>\n<\/td>\n

\n

R\u1ea5t ít ho\u1eb7c không \u0111áng k\u1ec3<\/p>\n<\/td>\n<\/tr>\n

\n

Tác \u0111\u1ed9ng lên C\u01a1 b\u1eafp<\/strong><\/p>\n<\/td>\n

\n

Gi\u1eef c\u01a1 t\u1ed1t h\u01a1n<\/p>\n<\/td>\n

\n

Có th\u1ec3 gây m\u1ea5t c\u01a1 n\u1ebfu kéo dài<\/p>\n<\/td>\n<\/tr>\n

\n

\u0110\u1ed9 khó<\/strong><\/p>\n<\/td>\n

\n

Cao<\/p>\n<\/td>\n

\n

Th\u1ea5p h\u01a1n<\/p>\n<\/td>\n<\/tr>\n

\n

Phù h\u1ee3p<\/strong><\/p>\n<\/td>\n

\n

Mu\u1ed1n hi\u1ec7u qu\u1ea3 nhanh, ti\u1ebft ki\u1ec7m th\u1eddi gian, thích th\u1eed thách<\/p>\n<\/td>\n

\n

M\u1edbi b\u1eaft \u0111\u1ea7u, ph\u1ee5c h\u1ed3i, thích nh\u1eb9 nhàng<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

H\u01b0\u1edbng d\u1eabn t\u1eadp HIIT \u0111úng cách và an toàn cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/h2>\n

S\u1ee9c h\u1ea5p d\u1eabn c\u1ee7a HIIT là không th\u1ec3 ph\u1ee7 nh\u1eadn, nh\u01b0ng \u0111\u1ec3 t\u1ed1i \u0111a hi\u1ec7u qu\u1ea3 và quan tr\u1ecdng h\u01a1n là t\u1eadp HIIT an toàn, tránh ch\u1ea5n th\u01b0\u01a1ng, vi\u1ec7c n\u1eafm v\u1eefng các nguyên t\u1eafc c\u01a1 b\u1ea3n là c\u1ef1c k\u1ef3 quan tr\u1ecdng.<\/p>\n

Xác \u0111\u1ecbnh c\u01b0\u1eddng \u0111\u1ed9 phù h\u1ee3p<\/h3>\n

M\u1eb7c dù MHR là m\u1ed9t ch\u1ec9 s\u1ed1 tham kh\u1ea3o, nh\u01b0ng l\u1eafng nghe c\u01a1 th\u1ec3 m\u1edbi là y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t. Hãy nh\u1eafm \u0111\u1ebfn m\u1ee9c 8-9\/10 trong các pha t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao vì c\u1ea3m giác lúc này là r\u1ea5t khó kh\u0103n, th\u1edf h\u1ed5n h\u1ec3n, nh\u01b0ng b\u1ea1n v\u1eabn ki\u1ec3m soát \u0111\u01b0\u1ee3c \u0111\u1ed9ng tác, ch\u01b0a \u0111\u1ebfn m\u1ee9c ki\u1ec7t s\u1ee9c hoàn toàn. Ng\u01b0\u1eddi m\u1edbi có th\u1ec3 b\u1eaft \u0111\u1ea7u \u1edf m\u1ee9c 7-8 r\u1ed3i t\u0103ng d\u1ea7n.<\/p>\n

\"Nên
<\/strong><\/em><\/p>\n

Nên t\u1eadp luy\u1ec7n HIIT \u1edf c\u01b0\u1eddng \u0111\u1ed9 phù h\u1ee3p v\u1edbi s\u1ee9c ch\u1ecbu \u0111\u1ef1ng c\u1ee7a c\u01a1 th\u1ec3<\/em><\/p>\n

Th\u1eddi gian t\u1eadp – ngh\u1ec9 thích h\u1ee3p<\/h3>\n

Vi\u1ec7c cân b\u1eb1ng th\u1eddi gian ngh\u1ec9 ng\u1eaft quãng và th\u1eddi gian t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao là r\u1ea5t quan tr\u1ecdng trong c\u1ea5u trúc bài t\u1eadp HIIT. Thông th\u01b0\u1eddng, t\u1ef7 l\u1ec7 1:2 ho\u1eb7c 1:3 nên áp d\u1ee5ng cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u vì nó \u0111\u1ea3m b\u1ea3o b\u1ea1n có \u0111\u1ee7 th\u1eddi gian ph\u1ee5c h\u1ed3i, tránh ki\u1ec7t s\u1ee9c quá s\u1edbm. T\u1ef7 l\u1ec7 1:1 s\u1ebd phù h\u1ee3p khi b\u1ea1n \u0111ã quen v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 và c\u1ea7n ít th\u1eddi gian ngh\u1ec9 h\u01a1n và t\u1ef7 l\u1ec7 2:1 ch\u1ec9 dành cho ng\u01b0\u1eddi có th\u1ec3 l\u1ef1c t\u1ed1t.<\/p>\n

\"L\u1ecbch
<\/strong><\/em><\/p>\n

L\u1ecbch trình t\u1eadp và ngh\u1ec9 ph\u1ea3i \u0111\u01b0\u1ee3c xây d\u1ef1ng khoa h\u1ecdc và phù h\u1ee3p<\/em><\/p>\n

{{{productpreview title=””}}} 664af35d0db31e568b3b9f40 {{{\/productpreview}}}<\/p>\n

T\u1ea7n su\u1ea5t & Th\u1eddi l\u01b0\u1ee3ng bu\u1ed5i t\u1eadp lý t\u01b0\u1edfng<\/h3>\n

\u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi, b\u1ea1n nên b\u1eaft \u0111\u1ea7u v\u1edbi 2 bu\u1ed5i\/tu\u1ea7n, sau \u0111ó t\u0103ng lên 3 ho\u1eb7c t\u1ed1i \u0111a 4 bu\u1ed5i\/tu\u1ea7n. Hãy l\u01b0u ý luôn có ít nh\u1ea5t 1 ngày ngh\u1ec9 hoàn toàn gi\u1eefa các bu\u1ed5i HIIT \u0111\u1ec3 c\u01a1 th\u1ec3 có th\u1eddi gian ph\u1ee5c h\u1ed3i. V\u1ec1 th\u1eddi l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n, nên dành kho\u1ea3ng 10-25 phút \u0111\u1ec3 t\u1eadp ph\u1ea7n HIIT chính, 30 phút cho t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao \u0111\u1ec3 t\u1ed1i \u01b0u hi\u1ec7u qu\u1ea3 và gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n

\"Ng\u01b0\u1eddi
<\/strong><\/em><\/p>\n

Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ec9 nên t\u1eadp 2 bu\u1ed5i HIIT m\u1ed7i tu\u1ea7n<\/em><\/p>\n

T\u1ea7m quan tr\u1ecdng c\u1ee7a kh\u1edfi \u0111\u1ed9ng và giãn c\u01a1<\/h3>\n

Kh\u1edfi \u0111\u1ed9ng và giãn c\u01a1 là hai b\u01b0\u1edbc b\u1eaft bu\u1ed9c, không bao gi\u1edd \u0111\u01b0\u1ee3c b\u1ecf qua khi t\u1eadp HIIT. Cách kh\u1edfi \u0111\u1ed9ng và giãn c\u01a1 \u0111úng cách giúp t\u1ed1i \u01b0u hi\u1ec7u qu\u1ea3 và là bi\u1ec7n pháp phòng ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng hàng \u0111\u1ea7u.<\/p>\n

Kh\u1edfi \u0111\u1ed9ng trong vòng 5-10 phút tr\u01b0\u1edbc khi t\u1eadp v\u1edbi các bài cardio nh\u1eb9, giãn c\u01a1 \u0111\u1ed9ng và xoay ng\u01b0\u1eddi giúp làm nóng c\u01a1 th\u1ec3, t\u0103ng l\u01b0u thông máu, chu\u1ea9n b\u1ecb kh\u1edbp và c\u01a1 b\u1eafp cho v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao. Sau khi t\u1eadp, nên th\u1ef1c hi\u1ec7n giãn c\u01a1 h\u1ea1 nhi\u1ec7t trong kho\u1ea3ng 5-10 phút v\u1edbi các bài \u0111i b\u1ed9 nh\u1eb9 nhàng và giãn c\u01a1 t\u0129nh \u0111\u1ec3 \u0111\u01b0a nh\u1ecbp tim v\u1ec1 bình th\u01b0\u1eddng t\u1eeb t\u1eeb, gi\u1ea3m \u0111au nh\u1ee9c c\u01a1, c\u1ea3i thi\u1ec7n \u0111\u1ed9 linh ho\u1ea1t.<\/p>\n

\"Kh\u1edfi
<\/strong><\/em><\/p>\n

Kh\u1edfi \u0111\u1ed9ng và giãn c\u01a1 giúp gi\u1ea3m ch\u1ea5n th\u01b0\u01a1ng hi\u1ec7u qu\u1ea3<\/em><\/p>\n

{{{productpreview title=””}}} 67c557446cf7802d2c2ca3f0 {{{\/productpreview}}}<\/p>\n

7 bài t\u1eadp HIIT gi\u1ea3m m\u1ee1 toàn thân hi\u1ec7u qu\u1ea3 t\u1ea1i nhà<\/h2>\n

Không c\u1ea7n \u0111\u1ebfn phòng t\u1eadp, b\u1ea1n hoàn toàn có th\u1ec3 t\u1eadp HIIT t\u1ea1i nhà v\u1edbi các bài t\u1eadp gi\u1ea3m m\u1ee1 toàn thân c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3 sau \u0111ây:<\/p>\n

1. Burpees<\/h3>\n

B\u1eadt cao ch\u1ed1ng tay là bài t\u1eadp HIIT có tác \u0111\u1ed9ng toàn thân v\u1edbi các nhóm c\u01a1 bao g\u1ed3m ng\u1ef1c, vai, tay sau, core, chân, tim m\u1ea1ch. B\u1eaft \u0111\u1ea7u v\u1edbi \u0111\u1ed9ng tác \u0111\u1ee9ng th\u1eb3ng, chân r\u1ed9ng b\u1eb1ng vai, sau \u0111ó t\u1eeb t\u1eeb h\u1ea1 ng\u01b0\u1eddi squat ch\u1ed1ng tay xu\u1ed1ng sàn, ti\u1ebfp \u0111ó b\u1eadt nh\u1ea3y hai chân ra sau thành t\u01b0 th\u1ebf plank. B\u1ea1n có th\u1ec3 l\u1ef1a ch\u1ecdn ch\u1ed1ng \u0111\u1ea9y, b\u1eadt nh\u1ea3y hai chân v\u1ec1 g\u1ea7n tay ho\u1eb7c b\u1eadt nh\u1ea3y cao. K\u1ebft thúc b\u1eb1ng \u0111\u1ed9ng tác ti\u1ebfp \u0111\u1ea5t nh\u1eb9 nhàng.<\/p>\n

\"Burpees
<\/strong><\/em><\/p>\n

Burpees có tác \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn các nhóm c\u01a1 toàn thân<\/em><\/p>\n

2. High Knees<\/h3>\n

Ch\u1ea1y nâng cao \u0111ùi có tác \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn chân, \u0111ùi tr\u01b0\u1edbc, b\u1ee5ng d\u01b0\u1edbi và tim m\u1ea1ch. Các b\u01b0\u1edbc th\u1ef1c hi\u1ec7n c\u1ee7a \u0111\u1ed9ng tác này b\u1eaft \u0111\u1ea7u v\u1edbi t\u01b0 th\u1ebf \u0111\u1ee9ng th\u1eb3ng, ch\u1ea1y t\u1ea1i ch\u1ed7, sau \u0111ó nâng cao \u0111ùi lên ngang hông, ti\u1ebfp \u0111\u1ea5t b\u1eb1ng m\u0169i chân, \u0111ánh tay t\u1ef1 nhiên, \u0111\u1ed3ng th\u1eddi gi\u1eef thân th\u1eb3ng và si\u1ebft nh\u1eb9 b\u1ee5ng.<\/p>\n