{"id":3049294,"date":"2026-05-14T10:00:06","date_gmt":"2026-05-14T03:00:06","guid":{"rendered":"https:\/\/kill2.mmmaq.com/_res_0\/?p=3049294"},"modified":"2026-05-12T23:53:42","modified_gmt":"2026-05-12T16:53:42","slug":"vo2max-la-gi-chi-so-suc-khoe-quan-trong-hon-ca-can-nang-hay-tuoi-tac","status":"publish","type":"post","link":"https:\/\/kill2.mmmaq.com/_res_0\/vo2max-la-gi-chi-so-suc-khoe-quan-trong-hon-ca-can-nang-hay-tuoi-tac\/","title":{"rendered":"VO2max l\u00e0 g\u00ec: Ch\u1ec9 s\u1ed1 s\u1ee9c kh\u1ecfe quan tr\u1ecdng h\u01a1n c\u1ea3 c\u00e2n n\u1eb7ng hay tu\u1ed5i t\u00e1c"},"content":{"rendered":"
\"Ch\u1ec9

Ch\u1ec9 s\u1ed1 VO2max l\u00e0 g\u00ec? \u0110\u00f3 ch\u1ec9 s\u1ed1 duy nh\u1ea5t cho bi\u1ebft b\u1ea1n \u0111ang gi\u00e0 \u0111i nhanh nh\u01b0 th\u1ebf n\u00e0o! \u1ea2nh: Pexels<\/p><\/div>\n

Nh\u1eefng n\u0103m g\u1ea7n \u0111\u00e2y, ch\u00fang ta th\u01b0\u1eddng n\u00f3i v\u1ec1 \u201ctu\u1ed5i th\u1ecd\u201d. M\u1ee5c ti\u00eau l\u00fd t\u01b0\u1edfng kh\u00f4ng c\u00f2n \u0111\u01a1n thu\u1ea7n l\u00e0 s\u1ed1ng \u0111\u1ebfn m\u1ed9t \u0111\u1ed9 tu\u1ed5i nh\u1ea5t \u0111\u1ecbnh, m\u00e0 l\u00e0 s\u1ed1ng m\u1ed9t cu\u1ed9c s\u1ed1ng l\u00e2u d\u00e0i, kh\u1ecfe m\u1ea1nh v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cao.<\/p>\n

Khi n\u00f3i \u0111\u1ebfn c\u00e1c ch\u1ec9 s\u1ed1 tu\u1ed5i th\u1ecd, ngo\u00e0i chi\u1ec1u d\u00e0i telomere, tu\u1ed5i sinh h\u1ecdc c\u00f9ng c\u00e1c d\u1eef li\u1ec7u x\u00e9t nghi\u1ec7m m\u00e1u kh\u00e1c nhau, ng\u00e0y c\u00e0ng nhi\u1ec1u nghi\u00ean c\u1ee9u trong nh\u1eefng n\u0103m g\u1ea7n \u0111\u00e2y b\u1eaft \u0111\u1ea7u h\u01b0\u1edbng v\u1ec1 \u201cVO2max\u201d hay \u201cl\u01b0\u1ee3ng oxy t\u1ed1i \u0111a h\u1ea5p th\u1ee5\u201d. Ch\u1ec9 s\u1ed1 n\u00e0y kh\u00f4ng ch\u1ec9 li\u00ean quan \u0111\u1ebfn kh\u1ea3 n\u0103ng th\u1ec3 thao\/v\u1eadn \u0111\u1ed9ng, m\u00e0 c\u00f2n \u0111\u01b0\u1ee3c cho l\u00e0 c\u00f3 li\u00ean quan m\u1eadt thi\u1ebft \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 l\u00e3o h\u00f3a, nguy c\u01a1 m\u1eafc b\u1ec7nh v\u00e0 th\u1eadm ch\u00ed c\u1ea3 t\u1ef7 l\u1ec7 s\u1ed1ng s\u00f3t.<\/p>\n

>>> T\u00ccM HI\u1ec2U TH\u00caM V\u1ec0 TELOMERE: <\/span>TI\u1ebeN S\u1ef8 HARVARD TI\u1ebeT L\u1ed8 PH\u01af\u01a0NG PH\u00c1P \u0110\u01a0N GI\u1ea2N PH\u00d2NG CH\u1ed0NG NH\u1eeeNG C\u0102N B\u1ec6NH NG\u01af\u1edcI GI\u00c0<\/span><\/a><\/h6>\n

Ch\u1ec9 s\u1ed1 VO2max l\u00e0 g\u00ec?<\/h2>\n

VO2max, vi\u1ebft t\u1eaft cho Volume of Oxygen Maximum (l\u01b0\u1ee3ng oxy ti\u00eau th\u1ee5 t\u1ed1i \u0111a) l\u00e0 t\u1ed1c \u0111\u1ed9 t\u1ed1i \u0111a m\u00e0 c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5, v\u1eadn chuy\u1ec3n v\u00e0 s\u1eed d\u1ee5ng oxy trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 t\u0103ng d\u1ea7n. \u0110\u00e2y \u0111\u01b0\u1ee3c xem l\u00e0 \u201cti\u00eau chu\u1ea9n v\u00e0ng\u201d \u0111\u1ec3 \u0111\u00e1nh gi\u00e1 s\u1ee9c b\u1ec1n tim m\u1ea1ch c\u0169ng nh\u01b0 th\u1ec3 l\u1ef1c t\u1ed5ng th\u1ec3 c\u1ee7a m\u1ed9t ng\u01b0\u1eddi.<\/p>\n

Ch\u1ec9 s\u1ed1 n\u00e0y kh\u00f4ng ch\u1ec9 d\u00e0nh cho v\u1eadn \u0111\u1ed9ng vi\u00ean m\u00e0 c\u00f2n l\u00e0 m\u1ed9t trong nh\u1eefng d\u1ea5u \u1ea5n sinh h\u1ecdc (biomarker) quan tr\u1ecdng nh\u1ea5t \u0111\u1ec3 d\u1ef1 b\u00e1o v\u1ec1 s\u1ee9c kh\u1ecfe v\u00e0 tu\u1ed5i th\u1ecd. Ch\u1ec9 s\u1ed1 VO2max cao kh\u00f4ng ch\u1ec9 c\u00f3 ngh\u0129a l\u00e0 s\u1ee9c m\u1ea1nh th\u1ec3 ch\u1ea5t t\u1ed1t h\u01a1n, m\u00e0 c\u00f2n cho th\u1ea5y c\u00e1c ch\u1ee9c n\u0103ng t\u1ed5ng th\u1ec3 c\u1ee7a c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c duy tr\u00ec \u1edf m\u1ee9c \u0111\u1ed9 tr\u1ebb trung h\u01a1n.<\/p>\n

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B\u00e0i ki\u1ec3m tra n\u1ed3ng \u0111\u1ed9 VO2max t\u1ea1i c\u00e1c c\u01a1 s\u1edf y t\u1ebf. \u1ea2nh: Pexels<\/p><\/div>\n

Hi\u1ec3u v\u1ec1 ch\u1ec9 s\u1ed1 VO2max \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe<\/h2>\n

M\u1ed9t ng\u01b0\u1eddi c\u00f3 ch\u1ec9 s\u1ed1 VO2max cao \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c h\u1ec7 th\u1ed1ng tim m\u1ea1ch, h\u00f4 h\u1ea5p v\u00e0 c\u01a1 b\u1eafp \u0111ang ho\u1ea1t \u0111\u1ed9ng c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3. H\u1ec7 mi\u1ec5n d\u1ecbch c\u0169ng ho\u1ea1t \u0111\u1ed9ng tr\u01a1n tru h\u01a1n nh\u1edd l\u01b0u l\u01b0\u1ee3ng m\u00e1u tu\u1ea7n ho\u00e0n hi\u1ec7u qu\u1ea3.<\/p>\n

VO2max cao ph\u1ea3n \u00e1nh m\u1ed9t tr\u00e1i tim kh\u1ecfe m\u1ea1nh, c\u00f3 kh\u1ea3 n\u0103ng b\u01a1m \u0111\u01b0\u1ee3c nhi\u1ec1u m\u00e1u h\u01a1n trong m\u1ed7i nh\u1ecbp \u0111\u1eadp. H\u1ec7 th\u1ed1ng m\u1ea1ch m\u00e1u \u0111\u00e0n h\u1ed3i t\u1ed1t. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3m thi\u1ec3u r\u1ee7i ro m\u1eafc c\u00e1c b\u1ec7nh tim m\u1ea1ch, cao huy\u1ebft \u00e1p v\u00e0 x\u01a1 v\u1eefa \u0111\u1ed9ng m\u1ea1ch.<\/p>\n

\u1ede c\u1ea5p \u0111\u1ed9 t\u1ebf b\u00e0o, VO2max cao cho th\u1ea5y s\u1ed1 l\u01b0\u1ee3ng v\u00e0 ch\u1ee9c n\u0103ng c\u1ee7a ty th\u1ec3 (nh\u00e0 m\u00e1y s\u1ea3n xu\u1ea5t n\u0103ng l\u01b0\u1ee3ng c\u1ee7a t\u1ebf b\u00e0o) ho\u1ea1t \u0111\u1ed9ng t\u1ed1t. T\u1eeb \u0111\u00f3 gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin, ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u, l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 nguy c\u01a1 m\u1eafc ti\u1ec3u \u0111\u01b0\u1eddng tu\u00fdp 2 v\u00e0 b\u00e9o ph\u00ec.<\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u c\u0169ng ch\u1ec9 ra r\u1eb1ng ng\u01b0\u1eddi c\u00f3 VO2max cao c\u00f3 ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c t\u1ed1t h\u01a1n v\u00e0 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh suy gi\u1ea3m tr\u00ed nh\u1edb do l\u00e3o h\u00f3a. \u0110\u1ed3ng th\u1eddi gi\u1ea3m nguy c\u01a1 m\u1eafc ch\u1ee9ng sa s\u00fat tr\u00ed tu\u1ec7 (Dementia) ho\u1eb7c Alzheimer.<\/p>\n

T\u1ea1i sao ch\u1ec9 s\u1ed1 VO2max c\u00f3 th\u1ec3 d\u1ef1 \u0111o\u00e1n t\u1ed1c \u0111\u1ed9 l\u00e3o h\u00f3a c\u1ee7a c\u01a1 th\u1ec3?<\/h2>\n

Kh\u00f4ng kh\u00f3 \u0111\u1ec3 b\u1ea1n b\u1eaft g\u1eb7p hai h\u00ecnh \u1ea3nh \u0111\u1ed1i l\u1eadp sau \u0111\u00e2y. M\u1ed9t ng\u01b0\u1eddi gi\u00e0 n\u00e0o \u0111\u00f3 b\u1ecb h\u1ee5t h\u01a1i sau khi \u0111i v\u00e0i b\u01b0\u1edbc, ho\u1eb7c th\u1eadm ch\u00ed g\u1eb7p kh\u00f3 kh\u0103n khi ra kh\u1ecfi gi\u01b0\u1eddng. Ngay c\u1ea3 khi kh\u00f4ng ph\u1ea3i l\u00e0 chuy\u00ean gia y t\u1ebf, b\u1ea1n c\u0169ng s\u1ebd c\u1ea3m nh\u1eadn m\u1ed9t c\u00e1ch tr\u1ef1c gi\u00e1c r\u1eb1ng s\u1ee9c kh\u1ecfe c\u1ee7a h\u1ecd kh\u00f4ng t\u1ed1t. Nh\u01b0ng n\u1ebfu c\u00f3 m\u1ed9t ng\u01b0\u1eddi ngo\u00e0i 80 tu\u1ed5i v\u1eabn c\u00f3 th\u1ec3 ch\u1ea1y marathon, b\u1ea1n ch\u1eafc ch\u1eafn s\u1ebd c\u1ea3m th\u1ea5y r\u1eb1ng th\u1ec3 tr\u1ea1ng c\u1ee7a h\u1ecd r\u1ea5t t\u1ed1t.<\/p>\n

S\u1ef1 kh\u00e1c bi\u1ec7t l\u1edbn nh\u1ea5t gi\u1eefa hai v\u00ed d\u1ee5 n\u00e0y n\u1eb1m \u1edf ch\u1ee9c n\u0103ng tim ph\u1ed5i v\u00e0 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp. \u0110\u00e2y ch\u00ednh l\u00e0 c\u1ed1t l\u00f5i c\u1ee7a VO2max.<\/p>\n

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Ch\u1ec9 s\u1ed1 VO2max cho th\u1ea5y ch\u1ee9c n\u0103ng tim ph\u1ed5i v\u00e0 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp. \u1ea2nh: Pexels<\/p><\/div>\n

Nhi\u1ec1u chuy\u00ean gia y t\u1ebf h\u1ecdc v\u00e0 khoa h\u1ecdc tu\u1ed5i th\u1ecd (nh\u01b0 Ti\u1ebfn s\u0129 Peter Attia) \u0111\u00e3 kh\u1eb3ng \u0111\u1ecbnh VO2max l\u00e0 ch\u1ec9 s\u1ed1 d\u1ef1 b\u00e1o m\u1ea1nh m\u1ebd nh\u1ea5t v\u1ec1 r\u1ee7i ro t\u1eed vong do m\u1ecdi nguy\u00ean nh\u00e2n (all-cause mortality). Th\u1eadm ch\u00ed m\u1ea1nh h\u01a1n c\u1ea3 vi\u1ec7c h\u00fat thu\u1ed1c, huy\u1ebft \u00e1p cao hay ti\u1ec3u \u0111\u01b0\u1eddng.<\/p>\n

Theo c\u00e1c nghi\u00ean c\u1ee9u c\u1ee7a Hi\u1ec7p h\u1ed9i Tim m\u1ea1ch Hoa K\u1ef3 (AHA), nh\u00f3m ng\u01b0\u1eddi c\u00f3 ch\u1ec9 s\u1ed1 VO2max \u1edf m\u1ee9c \u201cTh\u1ea5p nh\u1ea5t\u201d c\u00f3 r\u1ee7i ro t\u1eed vong cao g\u1ea5p 4 \u0111\u1ebfn 5 l\u1ea7n so v\u1edbi nh\u00f3m \u1edf m\u1ee9c \u201cCao nh\u1ea5t\u201d (Elite). Vi\u1ec7c chuy\u1ec3n m\u1ee9c VO2max t\u1eeb \u201cK\u00e9m\u201d (Poor) l\u00ean \u201cD\u01b0\u1edbi trung b\u00ecnh\u201d (Below Average) c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m t\u1edbi 50% nguy c\u01a1 t\u1eed vong trong 10 n\u0103m ti\u1ebfp theo.<\/p>\n

M\u1ed9t ng\u01b0\u1eddi \u1edf tu\u1ed5i 70 c\u00f3 VO2max cao c\u00f3 th\u1ec3 s\u1edf h\u1eefu ch\u1ee9c n\u0103ng sinh h\u1ecdc t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi ng\u01b0\u1eddi 50 tu\u1ed5i \u00edt v\u1eadn \u0111\u1ed9ng. \u0110i\u1ec1u n\u00e0y gi\u00fap ng\u01b0\u1eddi l\u1edbn tu\u1ed5i duy tr\u00ec s\u1ef1 t\u1ef1 l\u1eadp, t\u1ef1 th\u1ef1c hi\u1ec7n c\u00e1c sinh ho\u1ea1t h\u00e0ng ng\u00e0y (leo c\u1ea7u thang, x\u00e1ch \u0111\u1ed3, \u0111i b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i) m\u00e0 kh\u00f4ng c\u1ea7n s\u1ef1 tr\u1ee3 gi\u00fap.<\/p>\n

>>>XEM TH\u00caM: KHI N\u00c0O DA B\u1eaeT \u0110\u1ea6U L\u00c3O H\u00d3A? KHOA H\u1eccC T\u00ccM RA \u0110\u1ed8 TU\u1ed4I L\u00c3O H\u00d3A<\/a><\/span><\/h6>\n
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\u1ea2nh: Pexels<\/p><\/div>\n

\u0110o ch\u1ec9 s\u1ed1 VO2max nh\u01b0 th\u1ebf n\u00e0o?<\/h2>\n

Hi\u1ec7n nay, c\u00e1c ph\u01b0\u01a1ng ph\u00e1p ch\u00ednh \u0111\u1ec3 \u0111o VO2max l\u00e0 ki\u1ec3m tra tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 ho\u1eb7c \u0111\u1ea1p xe v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 (t\u1ed1c \u0111\u1ed9\/s\u1ee9c n\u1eb7ng) t\u0103ng d\u1ea7n, k\u1ebft h\u1ee3p v\u1edbi m\u1eb7t n\u1ea1 chuy\u00ean d\u1ee5ng \u0111\u1ec3 ph\u00e2n t\u00edch s\u1ef1 thay \u0111\u1ed5i kh\u00ed h\u00f4 h\u1ea5p. Sau \u0111\u00f3 \u0111\u00e1nh gi\u00e1 ch\u1ee9c n\u0103ng tim ph\u1ed5i, kh\u1ea3 n\u0103ng s\u1eed d\u1ee5ng oxy v\u00e0 hi\u1ec7u su\u1ea5t c\u01a1 b\u1eafp.<\/p>\n

Nhi\u1ec1u trung t\u00e2m khoa h\u1ecdc th\u1ec3 thao \u01b0a chu\u1ed9ng ph\u01b0\u01a1ng ph\u00e1p ki\u1ec3m tra tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 v\u00ec c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng \u0111\u1ea1t \u0111\u01b0\u1ee3c t\u1ed1c \u0111\u1ed9 t\u1ed1i \u0111a khi ch\u1ea1y n\u01b0\u1edbc r\u00fat. T\u1eeb \u0111\u00f3, d\u1ec5 d\u00e0ng \u0111o l\u01b0\u1eddng kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 oxy t\u1ed1i \u0111a.<\/p>\n

Tuy nhi\u00ean, \u0111\u1ed1i v\u1edbi \u0111a s\u1ed1 m\u1ecdi ng\u01b0\u1eddi, \u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u01b0\u1eddi cao tu\u1ed5i, \u0111\u1ea1p xe an to\u00e0n h\u01a1n. Nhi\u1ec1u ng\u01b0\u1eddi cao tu\u1ed5i ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng c\u00f3 th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 b\u1ecb ng\u00e3 tr\u01b0\u1edbc khi ho\u00e0n th\u00e0nh b\u00e0i ki\u1ec3m tra tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9. Do \u0111\u00f3, ph\u01b0\u01a1ng ph\u00e1p \u0111\u1ea1p xe an to\u00e0n h\u01a1n l\u1eabn \u00edt r\u1ee7i ro h\u01a1n \u0111\u00e3 tr\u1edf th\u00e0nh ph\u01b0\u01a1ng ph\u00e1p \u0111\u01b0\u1ee3c nhi\u1ec1u c\u01a1 s\u1edf y t\u1ebf \u01b0u ti\u00ean l\u1ef1a ch\u1ecdn.<\/p>\n

>>> T\u00ccM HI\u1ec2U TH\u00caM: <\/span>\u0110\u1ea0P XE \u0110\u1ea0P M\u1ed6I NG\u00c0Y C\u00d3 GI\u1ea2M C\u00c2N KH\u00d4NG?<\/span><\/a><\/h6>\n
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Ch\u1ea1y b\u1ed9 l\u00e0 b\u00e0i t\u1eadp \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng \u0111\u1ec3 ki\u1ec3m tra ch\u1ec9 s\u1ed1 VO2max. \u1ea2nh: Pexels<\/p><\/div>\n

L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a m\u1ee9c VO2max th\u00f4ng qua t\u1eadp luy\u1ec7n?<\/h2>\n

\u0110\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ec9 s\u1ed1 n\u00e0y, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0\u00a0ph\u1ea3i d\u1ea1y cho h\u1ec7 tim m\u1ea1ch v\u00e0 c\u01a1 b\u1eafp c\u00e1ch s\u1eed d\u1ee5ng oxy hi\u1ec7u qu\u1ea3 h\u01a1n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p \u0111\u1ec3 c\u1ea3i thi\u1ec7n VO2max d\u1ef1a tr\u00ean c\u00e1c m\u1ee9c \u0111\u1ed9 t\u1eadp luy\u1ec7n kh\u00e1c nhau:<\/p>\n

Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp th\u1ec3 d\u1ee5c: Ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p<\/h3>\n

N\u1ebfu b\u1ea1n kh\u00f4ng c\u00f3 th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean, ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p l\u00e0 \u0111i\u1ec3m kh\u1edfi \u0111\u1ea7u hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 c\u1ea3i thi\u1ec7n VO2max. H\u00e3y th\u1ef1c hi\u1ec7n 1 \u0111\u1ebfn 2 l\u1ea7n m\u1ed9t tu\u1ea7n, m\u1ed7i l\u1ea7n t\u1eeb 40 \u0111\u1ebfn 60 ph\u00fat ho\u1eb7c h\u01a1n. T\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 kh\u00f4ng c\u1ea7n qu\u00e1 nhanh (duy tr\u00ec \u1edf m\u1ee9c 60% \u0111\u1ebfn 75% nh\u1ecbp tim t\u1ed1i \u0111a c\u1ee7a b\u1ea1n), ch\u1ec9 c\u1ea7n \u0111\u1ee7 \u0111\u1ec3 b\u1ea1n c\u1ea3m th\u1ea5y h\u01a1i th\u1edf g\u1ea5p g\u00e1p.<\/p>\n

V\u1eadn \u0111\u1ed9ng vi\u00ean tr\u00ecnh \u0111\u1ed9 trung c\u1ea5p \u0111\u1ebfn n\u00e2ng cao: T\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao ng\u1eaft qu\u00e3ng (HIIT), t\u1eadp luy\u1ec7n leo d\u1ed1c<\/h3>\n

N\u1ebfu b\u1ea1n c\u00f3 th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean v\u00e0 mu\u1ed1n t\u0103ng VO2max m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3, khoa h\u1ecdc th\u1ec3 thao n\u00f3i chung \u0111\u1ec1u \u0111\u1ed3ng \u00fd r\u1eb1ng t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao ng\u1eaft qu\u00e3ng (HIIT) l\u00e0 m\u1ed9t trong nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 nh\u1ea5t. Khi nh\u1ecbp tim t\u1ed1i \u0111a c\u1ee7a b\u1ea1n \u0111\u1ea1t 85% \u0111\u1ebfn 95%, c\u01a1 th\u1ec3 b\u1ea1n bu\u1ed9c ph\u1ea3i t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng h\u00f4 h\u1ea5p tim m\u1ea1ch v\u00e0 hi\u1ec7u qu\u1ea3 s\u1eed d\u1ee5ng oxy.<\/p>\n