{"id":4708,"date":"2026-07-18T12:47:48","date_gmt":"2026-07-18T05:47:48","guid":{"rendered":"https:\/\/useful.vn\/?p=4708"},"modified":"2026-07-18T12:47:48","modified_gmt":"2026-07-18T05:47:48","slug":"muon-giam-mo-noi-tang-nen-tap-ta-hay-cardio","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=4708","title":{"rendered":"Mu\u1ed1n gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng, n\u00ean t\u1eadp t\u1ea1 hay cardio?"},"content":{"rendered":"
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\n Gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng l\u00e0 m\u1ee5c ti\u00eau quan tr\u1ecdng \u0111\u1ec3 ph\u00f2ng ng\u1eeba nhi\u1ec1u b\u1ec7nh m\u1ea1n t\u00ednh nguy hi\u1ec3m nh\u01b0 \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng type 2, b\u1ec7nh tim m\u1ea1ch v\u00e0 c\u00e1c r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a… V\u1eady n\u00ean \u01b0u ti\u00ean t\u1eadp t\u1ea1 hay cardio \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t h\u01a1n? <\/strong><\/h2>\n

Gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng l\u00e0 m\u1ee5c ti\u00eau quan tr\u1ecdng kh\u00f4ng ch\u1ec9 \u0111\u1ec3 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng m\u00e0 c\u00f2n gi\u00fap gi\u1ea3m nguy c\u01a1 m\u1eafc nhi\u1ec1u b\u1ec7nh m\u1ea1n t\u00ednh nguy hi\u1ec3m. M\u1ee1 n\u1ed9i t\u1ea1ng l\u00e0 l\u1edbp m\u1ee1 t\u00edch t\u1ee5 s\u00e2u trong \u1ed5 b\u1ee5ng, bao quanh c\u00e1c c\u01a1 quan nh\u01b0 gan, t\u1ee5y v\u00e0 ru\u1ed9t… Kh\u00e1c v\u1edbi m\u1ee1 d\u01b0\u1edbi da ch\u1ee7 y\u1ebfu \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn h\u00ecnh th\u1ec3, m\u1ee1 n\u1ed9i t\u1ea1ng c\u00f3 ho\u1ea1t t\u00ednh chuy\u1ec3n h\u00f3a cao, l\u00e0m t\u0103ng t\u00ecnh tr\u1ea1ng vi\u00eam m\u1ea1n t\u00ednh, kh\u00e1ng insulin, r\u1ed1i lo\u1ea1n lipid m\u00e1u v\u00e0 t\u0103ng huy\u1ebft \u00e1p.<\/p>\n

Theo T\u1ed5 ch\u1ee9c Y t\u1ebf Th\u1ebf gi\u1edbi (WHO), b\u00e9o b\u1ee5ng l\u00e0 m\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 nguy c\u01a1 h\u00e0ng \u0111\u1ea7u c\u1ee7a c\u00e1c b\u1ec7nh kh\u00f4ng l\u00e2y nhi\u1ec5m. Tuy nhi\u00ean, m\u1ee1 n\u1ed9i t\u1ea1ng c\u0169ng l\u00e0 lo\u1ea1i m\u1ee1 \u0111\u00e1p \u1ee9ng kh\u00e1 t\u1ed1t v\u1edbi thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng. Gi\u1ea3m kho\u1ea3ng 5-10% tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 k\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 \u0103n h\u1ee3p l\u00fd v\u00e0 t\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m \u0111\u00e1ng k\u1ec3 l\u01b0\u1ee3ng m\u1ee1 n\u00e0y, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n c\u00e1c ch\u1ec9 s\u1ed1 chuy\u1ec3n h\u00f3a.<\/p>\n

Tuy nhi\u00ean, kh\u00f4ng c\u00f3 b\u00e0i t\u1eadp n\u00e0o c\u00f3 th\u1ec3 “\u0111\u1ed1t” ri\u00eang m\u1ee1 n\u1ed9i t\u1ea1ng. \u0110\u1ec3 gi\u1ea3m lo\u1ea1i m\u1ee1 n\u00e0y hi\u1ec7u qu\u1ea3, c\u1ea7n k\u1ebft h\u1ee3p cardio nh\u1eb1m t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng v\u1edbi t\u1eadp t\u1ea1 \u0111\u1ec3 duy tr\u00ec ho\u1eb7c t\u0103ng kh\u1ed1i c\u01a1, qua \u0111\u00f3 n\u00e2ng cao chuy\u1ec3n h\u00f3a v\u00e0 gi\u00fap ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng b\u1ec1n v\u1eefng.<\/p>\n

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\"Cardio<\/span><\/p>\n
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<\/div>\n<\/div>\n<\/div>\n<\/div>\n

Cardio gi\u00fap ti\u00eau hao nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng ngay trong khi v\u1eadn \u0111\u1ed9ng, t\u1eeb \u0111\u00f3 g\u00f3p ph\u1ea7n t\u1ea1o th\u00e2m h\u1ee5t calo v\u00e0 th\u00fac \u0111\u1ea9y c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng m\u1ee1 d\u1ef1 tr\u1eef, bao g\u1ed3m c\u1ea3 m\u1ee1 n\u1ed9i t\u1ea1ng.<\/p>\n

1. Cardio gi\u00fap gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng th\u1ebf n\u00e0o?<\/strong><\/h3>\n

Cardio l\u00e0 nh\u00f3m b\u00e0i t\u1eadp l\u00e0m t\u0103ng nh\u1ecbp tim li\u00ean t\u1ee5c nh\u01b0 \u0111i b\u1ed9 nhanh, ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe, b\u01a1i l\u1ed9i ho\u1eb7c ch\u00e8o thuy\u1ec1n. \u01afu \u0111i\u1ec3m l\u1edbn nh\u1ea5t c\u1ee7a cardio l\u00e0 ti\u00eau hao nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng ngay trong khi v\u1eadn \u0111\u1ed9ng, t\u1eeb \u0111\u00f3 g\u00f3p ph\u1ea7n t\u1ea1o th\u00e2m h\u1ee5t calo v\u00e0 th\u00fac \u0111\u1ea9y c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng m\u1ee1 d\u1ef1 tr\u1eef, bao g\u1ed3m c\u1ea3 m\u1ee1 n\u1ed9i t\u1ea1ng.<\/p>\n

Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y, duy tr\u00ec \u00edt nh\u1ea5t 150 ph\u00fat t\u1eadp aerobic c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba m\u1ed7i tu\u1ea7n c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 m\u1ee1 n\u1ed9i t\u1ea1ng, ngay c\u1ea3 khi c\u00e2n n\u1eb7ng ch\u01b0a thay \u0111\u1ed5i nhi\u1ec1u. B\u00ean c\u1ea1nh \u0111\u00f3, cardio c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng tim m\u1ea1ch, t\u0103ng \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh chuy\u1ec3n h\u00f3a.<\/p>\n

2. Hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 t\u1eeb t\u1eadp t\u1ea1<\/strong><\/h3>\n

T\u1eadp s\u1ee9c m\u1ea1nh v\u1edbi t\u1ea1, m\u00e1y t\u1eadp ho\u1eb7c d\u00e2y kh\u00e1ng l\u1ef1c t\u00e1c \u0111\u1ed9ng theo c\u01a1 ch\u1ebf kh\u00e1c. M\u1eb7c d\u00f9 l\u01b0\u1ee3ng calo ti\u00eau hao trong m\u1ed9t bu\u1ed5i t\u1eadp th\u01b0\u1eddng th\u1ea5p h\u01a1n cardio, nh\u01b0ng t\u1eadp t\u1ea1 k\u00edch th\u00edch c\u01a1 b\u1eafp ph\u00e1t tri\u1ec3n ho\u1eb7c h\u1ea1n ch\u1ebf m\u1ea5t c\u01a1 trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n. Khi kh\u1ed1i c\u01a1 \u0111\u01b0\u1ee3c duy tr\u00ec, m\u1ee9c chuy\u1ec3n h\u00f3a c\u01a1 b\u1ea3n c\u1ee7a c\u01a1 th\u1ec3 c\u0169ng cao h\u01a1n, gi\u00fap ti\u00eau hao nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n ngay c\u1ea3 khi ngh\u1ec9 ng\u01a1i.<\/p>\n

Ngo\u00e0i ra, sau bu\u1ed5i t\u1eadp s\u1ee9c m\u1ea1nh, c\u01a1 th\u1ec3 c\u00f2n ti\u1ebfp t\u1ee5c s\u1eed d\u1ee5ng oxy v\u00e0 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 s\u1eeda ch\u1eefa, ph\u1ee5c h\u1ed3i c\u00e1c s\u1ee3i c\u01a1 – hi\u1ec7n t\u01b0\u1ee3ng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 ti\u00eau th\u1ee5 oxy d\u01b0 sau v\u1eadn \u0111\u1ed9ng (EPOC). Hi\u1ec7u \u1ee9ng n\u00e0y kh\u00f4ng \u0111\u1ee7 l\u1edbn \u0111\u1ec3 thay th\u1ebf cardio, nh\u01b0ng g\u00f3p ph\u1ea7n n\u00e2ng t\u1ed5ng m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng n\u1ebfu duy tr\u00ec t\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean.<\/p>\n

\"T\u1eadp<\/span><\/p>\n

T\u1eadp t\u1ea1 gi\u00fap \u0111\u1ed1t ch\u00e1y calo sau t\u1eadp hi\u1ec7u qu\u1ea3, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng.<\/p>\n

3. K\u1ebft h\u1ee3p t\u1eadp t\u1ea1 v\u00e0 cardio l\u00e0 chi\u1ebfn l\u01b0\u1ee3c t\u1ed1i \u01b0u<\/strong><\/h3>\n

Theo khuy\u1ebfn c\u00e1o, ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh n\u00ean duy tr\u00ec t\u1eeb 150-300 ph\u00fat ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ho\u1eb7c 75-150 ph\u00fat ho\u1ea1t \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh m\u1ed7i tu\u1ea7n, \u0111\u1ed3ng th\u1eddi t\u1eadp s\u1ee9c m\u1ea1nh \u00edt nh\u1ea5t 2 ng\u00e0y m\u1ed7i tu\u1ea7n cho c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh.<\/p>\n

Vi\u1ec7c k\u1ebft h\u1ee3p c\u1ea3 cardio v\u00e0 t\u1eadp t\u1ea1 mang l\u1ea1i hi\u1ec7u qu\u1ea3 to\u00e0n di\u1ec7n h\u01a1n so v\u1edbi ch\u1ec9 l\u1ef1a ch\u1ecdn m\u1ed9t h\u00ecnh th\u1ee9c. Cardio gi\u00fap t\u0103ng m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, trong khi t\u1eadp s\u1ee9c m\u1ea1nh duy tr\u00ec kh\u1ed1i c\u01a1, n\u00e2ng cao chuy\u1ec3n h\u00f3a, c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 gi\u1ea3m nguy c\u01a1 t\u0103ng c\u00e2n tr\u1edf l\u1ea1i sau khi gi\u1ea3m c\u00e2n.<\/p>\n

\u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi t\u1eadp ho\u1eb7c ng\u01b0\u1eddi th\u1eeba c\u00e2n, b\u00e9o ph\u00ec, c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u b\u1eb1ng \u0111i b\u1ed9 nhanh 30-45 ph\u00fat trong 5 ng\u00e0y m\u1ed7i tu\u1ea7n k\u1ebft h\u1ee3p 2-3 bu\u1ed5i t\u1eadp s\u1ee9c m\u1ea1nh v\u1edbi t\u1ea1 nh\u1eb9, d\u00e2y kh\u00e1ng l\u1ef1c ho\u1eb7c c\u00e1c b\u00e0i t\u1eadp s\u1eed d\u1ee5ng tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 nh\u01b0 squat, ch\u1ed1ng \u0111\u1ea9y, plank. Khi th\u1ec3 l\u1ef1c c\u1ea3i thi\u1ec7n, n\u00ean t\u0103ng d\u1ea7n th\u1eddi l\u01b0\u1ee3ng ho\u1eb7c c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp nh\u01b0ng kh\u00f4ng n\u00ean t\u0103ng qu\u00e1 nhanh \u0111\u1ec3 h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n

Song song v\u1edbi t\u1eadp luy\u1ec7n, c\u1ea7n duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n c\u00e2n \u0111\u1ed1i, \u01b0u ti\u00ean protein ch\u1ea5t l\u01b0\u1ee3ng cao, rau xanh, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, h\u1ea1n ch\u1ebf th\u1ef1c ph\u1ea9m si\u00eau ch\u1ebf bi\u1ebfn, \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng v\u00e0 r\u01b0\u1ee3u bia. Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng v\u00e0 duy tr\u00ec c\u00e2n n\u1eb7ng h\u1ee3p l\u00fd c\u0169ng g\u00f3p ph\u1ea7n l\u00e0m gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng hi\u1ec7u qu\u1ea3.<\/p>\n

Nh\u01b0 v\u1eady, n\u1ebfu m\u1ee5c ti\u00eau l\u00e0 gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng, kh\u00f4ng n\u00ean \u0111\u1eb7t c\u00e2u h\u1ecfi ch\u1ec9 t\u1eadp t\u1ea1 hay ch\u1ec9 t\u1eadp cardio. Cardio gi\u00fap gi\u1ea3m m\u1ee1 hi\u1ec7u qu\u1ea3 nh\u1edd t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng, c\u00f2n t\u1eadp s\u1ee9c m\u1ea1nh gi\u00fap duy tr\u00ec kh\u1ed1i c\u01a1 v\u00e0 ng\u0103n t\u1ed1c \u0111\u1ed9 chuy\u1ec3n h\u00f3a suy gi\u1ea3m trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n. S\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa hai h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n c\u00f9ng ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd l\u00e0 chi\u1ebfn l\u01b0\u1ee3c gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng b\u1ec1n v\u1eefng, \u0111\u1ed3ng th\u1eddi ph\u00f2ng ng\u1eeba b\u1ec7nh tim m\u1ea1ch, \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng type 2 v\u00e0 c\u00e1c r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a.<\/p>\n

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\"Mu\u1ed1n<\/div>\n
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\n Mu\u1ed1n t\u0103ng c\u01a1, gi\u1ea3m m\u1ee1 c\u00f3 n\u00ean b\u1ecf c\u01a1m?\n <\/div>\n
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Nhi\u1ec1u ng\u01b0\u1eddi gi\u1ea3m c\u00e2n ho\u1eb7c t\u1eadp gym th\u01b0\u1eddng b\u1ecf c\u01a1m \u0111\u1ec3 h\u1ea1n ch\u1ebf tinh b\u1ed9t v\u1edbi hy v\u1ecdng gi\u1ea3m m\u1ee1 nhanh h\u01a1n. Tuy nhi\u00ean, c\u1eaft ho\u00e0n to\u00e0n carbohydrate kh\u00f4ng ph\u1ea3i…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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https:\/\/www.24h.com.vn\/dep\/muon-giam-mo-noi-tang-nen-tap-ta-hay-cardio-c78a1777329.html<\/p>\n","protected":false},"excerpt":{"rendered":"

Gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng l\u00e0 m\u1ee5c ti\u00eau quan tr\u1ecdng \u0111\u1ec3 ph\u00f2ng ng\u1eeba nhi\u1ec1u b\u1ec7nh m\u1ea1n t\u00ednh nguy hi\u1ec3m nh\u01b0 \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng type 2, b\u1ec7nh tim m\u1ea1ch v\u00e0 c\u00e1c r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a… V\u1eady n\u00ean \u01b0u ti\u00ean t\u1eadp t\u1ea1 hay cardio \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t h\u01a1n? Gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng l\u00e0 m\u1ee5c ti\u00eau quan<\/p>\n","protected":false},"author":1,"featured_media":4709,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-4708","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lam-dep"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/4708","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4708"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/4708\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/4709"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4708"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4708"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4708"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}