{"id":7300,"date":"2022-05-29T19:00:40","date_gmt":"2022-05-29T12:00:40","guid":{"rendered":"https:\/\/blog.coolmate.me\/boi-loi-co-giam-mo-bung-7300"},"modified":"2025-09-30T14:23:48","modified_gmt":"2025-09-30T07:23:48","slug":"boi-loi-co-giup-giam-can-khong","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/boi-loi-co-giup-giam-can-khong","title":{"rendered":"B\u01a1i L\u1ed9i C\u00f3 Gi\u00fap Gi\u1ea3m C\u00e2n Kh\u00f4ng? H\u01b0\u1edbng D\u1eabn C\u00e1ch B\u01a1i Hi\u1ec7u Qu\u1ea3"},"content":{"rendered":"

B\u1ea1n th\u1eafc m\u1eafc b\u01a1i l\u1ed9i c\u00f3 gi\u00fap gi\u1ea3m c\u00e2n kh\u00f4ng? \u0110\u00e2y l\u00e0 b\u1ed9 m\u00f4n v\u1eeba \u0111\u1ed1t ch\u00e1y calo, v\u1eeba mang l\u1ea1i s\u1ef1 th\u01b0 gi\u00e3n v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng. B\u00e0i vi\u1ebft s\u1ebd b\u1eadt m\u00ed c\u01a1 ch\u1ebf gi\u1ea3m c\u00e2n, c\u00e1c ki\u1ec3u b\u01a1i hi\u1ec7u qu\u1ea3 v\u00e0 l\u1ed9 tr\u00ecnh t\u1eadp luy\u1ec7n khoa h\u1ecdc cho b\u1ea1n.<\/span><\/p>\n

Gi\u1ea3i \u0111\u00e1p: B\u01a1i l\u1ed9i c\u00f3 gi\u00fap gi\u1ea3m c\u00e2n kh\u00f4ng?\u00a0<\/b><\/h2>\n

C\u00e2u tr\u1ea3 l\u1eddi ch\u1eafc ch\u1eafn l\u00e0 C\u00d3<\/strong>. B\u01a1i l\u1ed9i l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp \u0111\u1ed1t m\u1ee1 to\u00e0n th\u00e2n h\u00e0ng \u0111\u1ea7u, hi\u1ec7u qu\u1ea3 nh\u1edd v\u00e0o 4 c\u01a1 ch\u1ebf khoa h\u1ecdc sau \u0111\u00e2y:<\/span><\/p>\n

\"4<\/p>\n

4 c\u01a1 ch\u1ebf khoa h\u1ecdc gi\u00fap b\u01a1i l\u1ed9i l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp gi\u00fap gi\u1ea3m c\u00e2n<\/em><\/p>\n

\u0110\u1ed1t calo m\u1ea1nh m\u1ebd<\/span><\/strong><\/h3>\n

B\u01a1i l\u1ed9i \u0111\u00f2i h\u1ecfi s\u1ef1 ph\u1ed1i h\u1ee3p c\u1ee7a h\u1ea7u h\u1ebft c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh, t\u1eeb tay, vai, l\u01b0ng \u0111\u1ebfn b\u1ee5ng v\u00e0 ch\u00e2n, \u0111i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 \u0111\u1ed1t ch\u00e1y m\u1ed9t l\u01b0\u1ee3ng calo \u1ea5n t\u01b0\u1ee3ng. Theo<\/span>\u00a0<\/span>Harvard Medical School<\/span><\/a> l\u01b0\u1ee3ng calo \u0111\u1ed1t ch\u00e1y d\u1ef1a tr\u00ean c\u00e2n n\u1eb7ng c\u01a1 th\u1ec3 trong 30 ph\u00fat ho\u1ea1t \u0111\u1ed9ng khi b\u01a1i so v\u1edbi ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c \u01b0\u1edbc t\u00ednh nh\u01b0 sau:<\/span><\/p>\n

\"L\u01b0\u1ee3ng<\/p>\n

L\u01b0\u1ee3ng calo \u0111\u1ed1t ch\u00e1y d\u1ef1a tr\u00ean c\u00e2n n\u1eb7ng c\u01a1 th\u1ec3 trong 30 ph\u00fat ho\u1ea1t \u0111\u1ed9ng khi <\/em>b\u01a1i so v\u1edbi ch\u1ea1y b\u1ed9<\/em> (Ngu\u1ed3n: Harvard Medical School)<\/em><\/p>\n

D\u1ec5 d\u00e0ng nh\u1eadn th\u1ea5y, ch\u1ec9 30 ph\u00fat b\u01a1i t\u1ed1c \u0111\u1ed9 nhanh \u0111\u00e3 gi\u00fap b\u1ea1n \u0111\u1ed1t ch\u00e1y m\u1ed9t l\u01b0\u1ee3ng calo \u1ea5n t\u01b0\u1ee3ng (<\/span>300-444 calo<\/b>), g\u1ea7n nh\u01b0 t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi vi\u1ec7c ch\u1ea1y b\u1ed9 c\u01b0\u1eddng \u0111\u1ed9 cao nh\u01b0ng l\u1ea1i th\u00e2n thi\u1ec7n h\u01a1n v\u1edbi x\u01b0\u01a1ng kh\u1edbp.<\/span><\/p>\n

L\u1ef1c c\u1ea3n c\u1ee7a n\u01b0\u1edbc<\/span><\/strong><\/p>\n

M\u00f4i tr\u01b0\u1eddng n\u01b0\u1edbc c\u00f3 l\u1ef1c c\u1ea3n l\u1edbn h\u01a1n kh\u00f4ng kh\u00ed r\u1ea5t nhi\u1ec1u. \u0110i\u1ec1u n\u00e0y t\u1ea1o ra m\u1ed9t l\u1ef1c c\u1ea3n t\u1ef1 nhi\u00ean l\u00ean to\u00e0n b\u1ed9 c\u01a1 th\u1ec3. M\u1ed7i m\u1ed9t \u0111\u1ed9ng t\u00e1c qu\u1ea1t tay hay \u0111\u1ea1p ch\u00e2n \u0111\u1ec1u tr\u1edf th\u00e0nh m\u1ed9t b\u00e0i t\u1eadp kh\u00e1ng l\u1ef1c, bu\u1ed9c c\u01a1 b\u1eafp ph\u1ea3i l\u00e0m vi\u1ec7c ch\u0103m ch\u1ec9 h\u01a1n \u0111\u1ec3 di chuy\u1ec3n. K\u1ebft qu\u1ea3 l\u00e0 b\u1ea1n v\u1eeba \u0111\u1ed1t \u0111\u01b0\u1ee3c nhi\u1ec1u calo h\u01a1n, v\u1eeba x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp m\u00e0 kh\u00f4ng g\u00e2y ra b\u1ea5t k\u1ef3 t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c n\u00e0o l\u00ean c\u00e1c kh\u1edbp x\u01b0\u01a1ng.<\/span><\/p>\n

\"B\u01a1i<\/p>\n

B\u01a1i l\u1ed9i gi\u00fap c\u01a1 th\u1ec3 v\u1eadn \u0111\u1ed9ng to\u00e0n di\u1ec7n nh\u1edd l\u1ef1c c\u1ea3n t\u1ef1 nhi\u00ean c\u1ee7a n\u01b0\u1edbc<\/em><\/p>\n

{{{infobox}}} <\/span>Xem th\u00eam: <\/span>C\u00e1c Thu\u1eadt Ng\u1eef Trong B\u01a1i L\u1ed9i A-Z: T\u1eeb \u0110i\u1ec3n D\u1ec5 Hi\u1ec3u Nh\u1ea5t<\/span><\/a> {{{\/infobox}}}<\/span><\/p>\n

T\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t<\/span><\/strong><\/h3>\n

Khi b\u1ea1n b\u01a1i, \u0111\u1eb7c bi\u1ec7t l\u00e0 b\u01a1i v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao ng\u1eaft qu\u00e3ng (<\/span>HIIT<\/span><\/a>), c\u01a1 th\u1ec3 s\u1ebd \u0111\u01b0\u1ee3c \u0111\u1ea9y v\u00e0o tr\u1ea1ng th\u00e1i EPOC (Excess Post-exercise Oxygen Consumption) hay c\u00f2n g\u1ecdi l\u00e0 hi\u1ec7u \u1ee9ng \u0111\u1ed1t ch\u00e1y sau khi t\u1eadp (afterburn). \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0, ngay c\u1ea3 khi b\u1ea1n \u0111\u00e3 l\u00ean b\u1edd v\u00e0 ngh\u1ec9 ng\u01a1i, qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u1eabn \u0111\u01b0\u1ee3c duy tr\u00ec \u1edf m\u1ee9c cao trong nhi\u1ec1u gi\u1edd sau \u0111\u00f3. C\u01a1 th\u1ec3 b\u1ea1n v\u1eabn ti\u1ebfp t\u1ee5c \u0111\u1ed1t calo \u0111\u1ec3 ph\u1ee5c h\u1ed3i, gi\u00fap t\u1ed1i \u01b0u h\u00f3a h\u00e0nh tr\u00ecnh gi\u1ea3m c\u00e2n.<\/span><\/p>\n

X\u00e2y d\u1ef1ng v\u00e0 s\u0103n ch\u1eafc c\u01a1 b\u1eafp<\/span><\/strong><\/h3>\n

L\u1ef1c c\u1ea3n c\u1ee7a n\u01b0\u1edbc kh\u00f4ng ch\u1ec9 \u0111\u1ed1t m\u1ee1 m\u00e0 c\u00f2n l\u00e0 c\u00f4ng c\u1ee5 tuy\u1ec7t v\u1eddi \u0111\u1ec3 x\u00e2y d\u1ef1ng v\u00e0 l\u00e0m s\u0103n ch\u1eafc c\u00e1c kh\u1ed1i c\u01a1 n\u1ea1c. C\u01a1 b\u1eafp c\u00e0ng nhi\u1ec1u th\u00ec <\/span>t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n (<\/b>BMR<\/b><\/a>)<\/b> c\u00e0ng cao, \u0111\u1ed3ng ngh\u0129a c\u01a1 th\u1ec3 \u0111\u1ed1t calo nhi\u1ec1u h\u01a1n k\u1ec3 c\u1ea3 l\u00fac ngh\u1ec9 ng\u01a1i. \u0110\u00e2y l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 duy tr\u00ec v\u00f3c d\u00e1ng l\u00e2u d\u00e0i.<\/span><\/p>\n

Nh\u1eefng l\u1ee3i \u00edch to\u00e0n di\u1ec7n c\u1ee7a b\u01a1i l\u1ed9i \u0111\u1ed1i v\u1edbi v\u00f3c d\u00e1ng v\u00e0 s\u1ee9c kh\u1ecfe<\/b><\/h2>\n

Kh\u00f4ng ch\u1ec9 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n, b\u01a1i l\u1ed9i c\u00f2n mang l\u1ea1i h\u00e0ng lo\u1ea1t t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c gi\u00fap c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh v\u00e0 c\u00e2n \u0111\u1ed1i h\u01a1n.<\/span><\/p>\n

\"L\u1ee3i<\/p>\n

L\u1ee3i \u00edch to\u00e0n di\u1ec7n c\u1ee7a b\u01a1i l\u1ed9i \u0111\u1ed1i v\u1edbi v\u00f3c d\u00e1ng v\u00e0 s\u1ee9c kh\u1ecfe<\/em><\/p>\n

V\u1eadn \u0111\u1ed9ng to\u00e0n th\u00e2n, v\u00f3c d\u00e1ng c\u00e2n \u0111\u1ed1i<\/b><\/h3>\n

M\u1ed7i s\u1ea3i tay hay c\u00fa \u0111\u1ea1p ch\u00e2n d\u01b0\u1edbi n\u01b0\u1edbc \u0111\u1ec1u t\u00e1c \u0111\u1ed9ng \u0111\u1ed3ng \u0111\u1ec1u l\u00ean c\u00e1c nh\u00f3m c\u01a1 l\u1edbn: vai, l\u01b0ng, b\u1ee5ng v\u00e0 ch\u00e2n. Nh\u1edd \u0111\u00f3, c\u01a1 th\u1ec3 ph\u00e1t tri\u1ec3n s\u0103n ch\u1eafc, h\u00e0i h\u00f2a, mang l\u1ea1i v\u00f3c d\u00e1ng thon g\u1ecdn thay v\u00ec ch\u1ec9 t\u1eadp trung v\u00e0o m\u1ed9t v\u00f9ng nh\u1ea5t \u0111\u1ecbnh.<\/span><\/p>\n

C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 h\u00f4 h\u1ea5p<\/b><\/h3>\n

B\u01a1i l\u00e0 m\u1ed9t d\u1ea1ng <\/span>cardio<\/span><\/a> tuy\u1ec7t v\u1eddi, gi\u00fap tim ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3, t\u0103ng dung t\u00edch ph\u1ed5i v\u00e0 c\u1ea3i thi\u1ec7n l\u01b0u th\u00f4ng m\u00e1u. T\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean c\u00f2n g\u00f3p ph\u1ea7n gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh v\u1ec1 tim m\u1ea1ch v\u00e0 huy\u1ebft \u00e1p.<\/span><\/p>\n

{{{infobox}}} <\/span>Xem th\u00eam: <\/span>C\u00e1c ki\u1ec3u \u0111\u1ed3 b\u01a1i n\u1eef k\u00edn \u0111\u00e1o: 5 l\u1ef1a ch\u1ecdn thanh l\u1ecbch, t\u1ef1 tin<\/span><\/a> {{{\/infobox}}}<\/span><\/p>\n

\u00cdt t\u00e1c \u0111\u1ed9ng l\u00ean kh\u1edbp (Low-impact)<\/b><\/h3>\n

\u0110\u00e2y ch\u00ednh l\u00e0 \u01b0u \u0111i\u1ec3m \u0111\u1ed9c \u0111\u00e1o khi\u1ebfn b\u01a1i l\u1ed9i tr\u1edf n\u00ean kh\u00e1c bi\u1ec7t. Khi \u1edf d\u01b0\u1edbi n\u01b0\u1edbc, c\u01a1 th\u1ec3 b\u1ea1n \u0111\u01b0\u1ee3c n\u00e2ng \u0111\u1ee1, lo\u1ea1i b\u1ecf g\u1ea7n nh\u01b0 to\u00e0n b\u1ed9 \u00e1p l\u1ef1c \u0111\u00e8 n\u1eb7ng l\u00ean c\u00e1c kh\u1edbp x\u01b0\u01a1ng, c\u1ed9t s\u1ed1ng v\u00e0 d\u00e2y ch\u1eb1ng. \u0110i\u1ec1u n\u00e0y khi\u1ebfn b\u01a1i l\u1ed9i tr\u1edf th\u00e0nh l\u1ef1a ch\u1ecdn ho\u00e0n h\u1ea3o cho:<\/span><\/p>\n