{"id":5899,"date":"2025-04-14T04:42:00","date_gmt":"2025-04-13T21:42:00","guid":{"rendered":"https:\/\/blog.coolmate.me\/vi-sao-khong-nen-tap-the-duc-truoc-khi-ngu-5255-5899"},"modified":"2025-09-04T15:23:14","modified_gmt":"2025-09-04T08:23:14","slug":"vi-sao-khong-nen-tap-the-duc-truoc-khi-ngu-5255","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/vi-sao-khong-nen-tap-the-duc-truoc-khi-ngu-5255","title":{"rendered":"3 L\u00fd do V\u00ec Sao Kh\u00f4ng N\u00ean T\u1eadp Th\u1ec3 D\u1ee5c Tr\u01b0\u1edbc Khi Ng\u1ee7"},"content":{"rendered":"

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Cu\u1ed9c s\u1ed1ng b\u1eadn r\u1ed9n khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi ch\u1ec9 có th\u1eddi gian t\u1eadp th\u1ec3 d\u1ee5c vào bu\u1ed5i t\u1ed1i. Tuy nhiên, vi\u1ec7c t\u1eadp g\u1ea7n gi\u1edd \u0111i ng\u1ee7 không h\u1eb3n giúp b\u1ea1n ng\u1ee7 ngon h\u01a1n, vì nó có th\u1ec3 làm t\u0103ng nh\u1ecbp tim và gi\u1ea3i phóng hormone c\u0103ng th\u1eb3ng. V\u1eady vì sao không nên t\u1eadp th\u1ec3 d\u1ee5c tr\u01b0\u1edbc khi ng\u1ee7<\/strong>? Bài vi\u1ebft này c\u1ee7a Coolmate<\/a> s\u1ebd gi\u1ea3i \u0111áp chi ti\u1ebft, \u0111\u1ed3ng th\u1eddi g\u1ee3i ý nh\u1eefng gi\u1ea3i pháp v\u1eadn \u0111\u1ed9ng và th\u01b0 giãn tr\u01b0\u1edbc khi ng\u1ee7 hi\u1ec7u qu\u1ea3 h\u01a1n, giúp b\u1ea1n cân b\u1eb1ng gi\u1eefa vi\u1ec7c t\u1eadp luy\u1ec7n và ngh\u1ec9 ng\u01a1i. Cùng tìm hi\u1ec3u nhé!<\/p>\n

T\u1eadp th\u1ec3 d\u1ee5c tr\u01b0\u1edbc khi \u0111i ng\u1ee7 có t\u1ed1t không?<\/h2>\n

Theo các chuyên gia \u0111ã khuy\u1ebfn ngh\u1ecb không nên t\u1eadp th\u1ec3 d\u1ee5c vào bu\u1ed5i t\u1ed1i<\/strong> vì có th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Tuy nhiên, m\u1ed9t nghiên c\u1ee9u nh\u1ecf \u0111\u01b0\u1ee3c công b\u1ed1 trên t\u1ea1p chí Sports Medicine ch\u1ec9 ra r\u1eb1ng m\u1ed9t s\u1ed1 ng\u01b0\u1eddi v\u1eabn có th\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i t\u1ed1i mi\u1ec5n là h\u1ecd tránh các ho\u1ea1t \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao ít nh\u1ea5t m\u1ed9t gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/p>\n

Nghiên c\u1ee9u này \u0111ã phân tích 23 nghiên c\u1ee9u v\u1ec1 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a nh\u1eefng ng\u01b0\u1eddi tr\u01b0\u1edfng thành kh\u1ecfe m\u1ea1nh, so sánh gi\u1eefa nh\u1eefng ng\u01b0\u1eddi t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i t\u1ed1i và nh\u1eefng ng\u01b0\u1eddi không t\u1eadp. K\u1ebft qu\u1ea3 cho th\u1ea5y, t\u1eadp th\u1ec3 d\u1ee5c vào bu\u1ed5i t\u1ed1i không gây \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn gi\u1ea5c ng\u1ee7, mà ng\u01b0\u1ee3c l\u1ea1i, còn giúp ng\u01b0\u1eddi t\u1eadp d\u1ec5 dàng \u0111i vào gi\u1ea5c ng\u1ee7 và ng\u1ee7 sâu h\u01a1n. Tuy nhiên, \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi th\u1ef1c hi\u1ec7n các bài t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao, nh\u01b0 t\u1eadp luy\u1ec7n theo kho\u1ea3ng th\u1eddi gian, gi\u1ea5c ng\u1ee7 c\u1ee7a h\u1ecd th\u01b0\u1eddng b\u1ecb gián \u0111o\u1ea1n và ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 gi\u1ea3m \u0111i.<\/p>\n

Tóm l\u1ea1i, vi\u1ec7ct\u1eadp th\u1ec3 d\u1ee5c v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i trong kho\u1ea3ng 60 \u0111\u1ebfn 90 phút tr\u01b0\u1edbc khi \u0111i ng\u1ee7 không \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng có m\u1ed9t gi\u1ea5c ng\u1ee7 ngon.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n

3 Lý do b\u1ea1n không nên t\u1eadp th\u1ec3 d\u1ee5c tr\u01b0\u1edbc khi ng\u1ee7<\/h2>\n
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Theo nghiên c\u1ee9u m\u1edbi, t\u1eadp th\u1ec3 d\u1ee5c mu\u1ed9n vào ban \u0111êm có th\u1ec3 làm t\u0103ng nh\u1ecbp tim và gây gián \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 vì nó khi\u1ebfn c\u01a1 th\u1ec3 m\u1ea5t n\u01b0\u1edbc và gi\u1ea3i phóng các hormone c\u0103ng th\u1eb3ng, khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y t\u1ec9nh táo. \u0110i\u1ec1u này có th\u1ec3 làm gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 và gây khó kh\u0103n trong vi\u1ec7c th\u01b0 giãn tr\u01b0\u1edbc khi ng\u1ee7. D\u01b0\u1edbi \u0111ây là ba lý do khác t\u1ea1i sao b\u1ea1n không nên t\u1eadp th\u1ec3 d\u1ee5c mu\u1ed9n vào ban \u0111êm:<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n

1. T\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao kích thích hormone khi\u1ebfn b\u1ea1n khó ng\u1ee7<\/h3>\n

Khi b\u1ea1n th\u1ef1c hi\u1ec7n các bài t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao nh\u01b0 ch\u1ea1y n\u01b0\u1edbc rút, nâng t\u1ea1 n\u1eb7ng hay bài t\u1eadp HIIT<\/a>,… c\u01a1 th\u1ec3 s\u1ebd hi\u1ec3u r\u1eb1ng b\u1ea1n \u0111ang c\u1ea7n n\u0103ng l\u01b0\u1ee3ng và c\u1ea7n t\u1ec9nh táo \u0111\u1ec3 \u1ee9ng phó. Ph\u1ea3n \u1ee9ng t\u1ef1 nhiên này kích thích tuy\u1ebfn th\u01b0\u1ee3ng th\u1eadn ti\u1ebft ra hai lo\u1ea1i hormone chính:Adrenaline<\/a> (hormone ph\u1ea3n \u1ee9ng nhanh, t\u1ea1o s\u1ef1 h\u01b0ng ph\u1ea5n) và Cortisol<\/a> (hormone c\u0103ng th\u1eb3ng).<\/p>\n

C\u1ea3 hai hormone này \u0111\u1ec1u có tác d\u1ee5ng làm t\u0103ng s\u1ef1 t\u1ec9nh táo, t\u0103ng nh\u1ecbp tim, t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft và giúp c\u01a1 th\u1ec3 s\u1eb5n sàng ho\u1ea1t \u0111\u1ed9ng. Nói cách khác, chúng \u0111\u1eb7t h\u1ec7 th\u1ea7n kinh giao c\u1ea3m vào tr\u1ea1ng thái ho\u1ea1t \u0111\u1ed9ng cao \u0111\u1ed9. \u0110i\u1ec1u này hoàn toàn trái ng\u01b0\u1ee3c v\u1edbi tr\u1ea1ng thái th\u01b0 giãn, yên t\u0129nh c\u1ea7n thi\u1ebft \u0111\u1ec3 b\u1ea1n d\u1ec5 dàng \u0111i vào gi\u1ea5c ng\u1ee7. Vi\u1ec7c tác \u0111\u1ed9ng lên hormone theo h\u01b0\u1edbng này gi\u1ed1ng nh\u01b0 vi\u1ec7c b\u1ea1n u\u1ed1ng m\u1ed9t tách cà phê ngay tr\u01b0\u1edbc gi\u1edd lên gi\u01b0\u1eddng, khi\u1ebfn tình tr\u1ea1ng khó ng\u1ee7.<\/p>\n

>> Tham kh\u1ea3o:<\/strong> 3 Khung Gi\u1edd Không Nên T\u1eadp Th\u1ec3 D\u1ee5c Tránh Gây H\u1ea1i S\u1ee9c Kh\u1ecfe<\/a><\/p>\n

\"Vì<\/p>\n

T\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao kích thích h\u1ec7 th\u1ea7n kinh gây khó ng\u1ee7 (Ngu\u1ed3n: Coolmate)<\/em><\/p>\n

2. T\u0103ng nh\u1ecbp tim và nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3<\/h3>\n

T\u1eadp th\u1ec3 d\u1ee5c tr\u01b0\u1edbc khi ng\u1ee7 có sao không? Vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c và v\u1eadn \u0111\u1ed9ng m\u1ea1nh khi\u1ebfn c\u01a1 b\u1eafp ho\u1ea1t \u0111\u1ed9ng nhi\u1ec1u, tim ph\u1ea3i b\u01a1m máu nhanh h\u01a1n \u0111\u1ec3 cung c\u1ea5p \u0111\u1ee7 oxy và d\u01b0\u1ee1ng ch\u1ea5t, d\u1eabn \u0111\u1ebfn nh\u1ecbp tim và nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 t\u0103ng lên \u0111áng k\u1ec3. \u0110ây là ph\u1ea3n \u1ee9ng hoàn toàn bình th\u01b0\u1eddng c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

Tuy nhiên, \u0111\u1ec3 chìm vào gi\u1ea5c ng\u1ee7 ngon, c\u01a1 th\u1ec3 chúng ta c\u1ea7n m\u1ed9t quá trình t\u1ef1 nhiên là h\u1ea1 d\u1ea7n nhi\u1ec7t \u0111\u1ed9 và \u1ed5n \u0111\u1ecbnh l\u1ea1i nh\u1ecbp tim v\u1ec1 m\u1ee9c ngh\u1ec9 ng\u01a1i. N\u1ebfu b\u1ea1n t\u1eadp luy\u1ec7n quá sát gi\u1edd ng\u1ee7, c\u01a1 th\u1ec3 s\u1ebd không có \u0111\u1ee7 th\u1eddi gian ph\u1ee5c h\u1ed3i \u0111\u1ec3 th\u1ef1c hi\u1ec7n quá trình h\u1ea1 nhi\u1ec7t này. K\u1ebft qu\u1ea3 là b\u1ea1n lên gi\u01b0\u1eddng v\u1edbi c\u1ea3m giác ng\u01b0\u1eddi v\u1eabn còn nóng, tim v\u1eabn \u0111\u1eadp nhanh h\u01a1n bình th\u01b0\u1eddng, gây c\u1ea3m giác b\u1ed3n ch\u1ed3n, khó ng\u1ee7.<\/p>\n

>> Tham kh\u1ea3o:<\/strong> Có nên ch\u1ea1y b\u1ed9 bu\u1ed5i t\u1ed1i không? L\u1ee3i ích và nh\u1eefng l\u01b0u ý c\u1ea7n bi\u1ebft<\/a><\/p>\n

\"Vì<\/p>\n

T\u1eadp th\u1ec3 d\u1ee5c c\u01b0\u1eddng \u0111\u1ed9 cao bu\u1ed5i t\u1ed1i có th\u1ec3 khi\u1ebfn tim \u0111\u1eadp nhanh, nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 nóng h\u01a1n (Ngu\u1ed3n: Coolmate)<\/em><\/p>\n

3. C\u1ea3n tr\u1edf quá trình ph\u1ee5c h\u1ed3i và phát tri\u1ec3n c\u01a1 b\u1eafp<\/h3>\n

\u0110\u1ed1i v\u1edbi nh\u1eefng b\u1ea1n t\u1eadp luy\u1ec7n v\u1edbi m\u1ee5c tiêu c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe, vóc dáng, thì gi\u1ea5c ng\u1ee7 sâu \u0111óng vai trò c\u1ef1c k\u1ef3 quan tr\u1ecdng. \u0110ây là th\u1eddi \u0111i\u1ec3m vàng \u0111\u1ec3 c\u01a1 th\u1ec3 s\u1eeda ch\u1eefa các mô c\u01a1 b\u1ecb t\u1ed5n th\u01b0\u01a1ng trong quá trình t\u1eadp luy\u1ec7n, t\u1ed5ng h\u1ee3p protein và di\u1ec5n ra quá trình ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp hi\u1ec7u qu\u1ea3 nh\u1ea5t.<\/p>\n

Khi ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 b\u1ecb suy gi\u1ea3m do t\u1eadp luy\u1ec7n quá mu\u1ed9n, quá trình ph\u1ee5c h\u1ed3i này s\u1ebd b\u1ecb c\u1ea3n tr\u1edf. H\u1eadu qu\u1ea3 là b\u1ea1n có th\u1ec3 th\u1ea5y mình ít phát tri\u1ec3n c\u01a1 h\u01a1n dù t\u1eadp luy\u1ec7n ch\u0103m ch\u1ec9, c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i ch\u1eadm h\u01a1n, c\u1ea3m giác \u0111au nh\u1ee9c kéo dài và th\u1eadm chí hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n vào ngày hôm sau c\u0169ng b\u1ecb \u1ea3nh h\u01b0\u1edfng.<\/p>\n

>> Tham kh\u1ea3o:<\/strong> 7 Cách ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp sau t\u1eadp gym hi\u1ec7u qu\u1ea3 nh\u1ea5t<\/a><\/p>\n

\"Vì<\/p>\n

V\u1eadn \u0111\u1ed9ng m\u1ea1nh tr\u01b0\u1edbc khi ng\u1ee7 gây c\u1ea3n tr\u1edf quá trình ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp<\/em><\/p>\n

M\u1ed9t s\u1ed1 bài t\u1eadp th\u1ec3 d\u1ee5c t\u1ed1t cho gi\u1ea5c ng\u1ee7<\/h2>\n

N\u1ebfu vi\u1ec7c t\u1eadp n\u1eb7ng bu\u1ed5i t\u1ed1i không phù h\u1ee3p, b\u1ea1n hoàn toàn có th\u1ec3 thay th\u1ebf b\u1eb1ng các ho\u1ea1t \u0111\u1ed9ng nh\u1eb9 nhàng h\u01a1n \u0111\u1ec3 v\u1eeba v\u1eadn \u0111\u1ed9ng, v\u1eeba th\u01b0 giãn tr\u01b0\u1edbc khi ng\u1ee7, th\u1eadm chí còn h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n.<\/p>\n