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        "rendered": "\u0110i\u1ec1u b\u1ea5t ng\u1edd v\u1ec1 ki\u1ec3u t\u1eadp gi\u00fap \u1ed5n \u0111\u1ecbnh huy\u1ebft \u00e1p su\u1ed1t 24 gi\u1edd"
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        "rendered": "<div data-role=\"content\" data-io-article-url=\"https:\/\/thanhnien.vn\/dieu-bat-ngo-ve-kieu-tap-giup-on-dinh-huyet-ap-suot-24-gio-185260519084446136.htm\">\n<h6 class=\"detail-sapo\" data-role=\"sapo\">Nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 plank hay n\u00e2ng t\u1ea1 t\u1ed1t nh\u1ea5t cho huy\u1ebft \u00e1p, nh\u01b0ng nghi\u00ean c\u1ee9u m\u1edbi cho th\u1ea5y aerobic k\u1ebft h\u1ee3p kh\u00e1ng l\u1ef1c v\u00e0 HIIT m\u1edbi gi\u00fap \u1ed5n \u0111\u1ecbnh huy\u1ebft \u00e1p hi\u1ec7u qu\u1ea3 su\u1ed1t 24 gi\u1edd.<\/h6>\n<p>M\u1ed9t ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p m\u1edbi \u0111\u0103ng tr\u00ean <i>British Journal of Sports Medicine <\/i>(Anh) cho th\u1ea5y, t\u1eadp k\u1ebft h\u1ee3p aerobic v\u1edbi kh\u00e1ng l\u1ef1c v\u00e0 HIIT gi\u00fap gi\u1ea3m huy\u1ebft \u00e1p \u0111\u00e1ng k\u1ec3 su\u1ed1t 24 gi\u1edd \u1edf ng\u01b0\u1eddi <a title=\"t\u0103ng huy\u1ebft \u00e1p\" href=\"https:\/\/thanhnien.vn\/tang-huyet-ap-co-chua-khoi-duoc-khong-cau-tra-loi-tu-chuyen-gia-185260428002029307.htm\" target=\"_blank\" rel=\"noopener\" data-rel=\"follow\">t\u0103ng huy\u1ebft \u00e1p<\/a>.<\/p>\n<p>Aerobic (li\u00ean t\u1ee5c ho\u1eb7c ng\u1eaft qu\u00e3ng) k\u1ebft h\u1ee3p kh\u00e1ng l\u1ef1c l\u00e0 c\u00e1c b\u00e0i t\u1eadp khuy\u1ebfn ngh\u1ecb d\u1ef1a tr\u00ean b\u1eb1ng ch\u1ee9ng t\u1ed1t nh\u1ea5t \u0111\u1ec3 h\u1ea1 huy\u1ebft \u00e1p 24 gi\u1edd. C\u00e1c h\u00ecnh th\u1ee9c m\u1edbi nh\u01b0 HIIT, pilates, th\u1ec3 thao gi\u1ea3i tr\u00ed gi\u00fap gi\u1ea3m nh\u00e0m ch\u00e1n, t\u0103ng kh\u1ea3 n\u0103ng duy tr\u00ec h\u1eb1ng ng\u00e0y &#8211; y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t trong ki\u1ec3m so\u00e1t t\u0103ng huy\u1ebft \u00e1p, theo <i>Medical News Today<\/i> (Anh).<\/p>\n<figure><img fetchpriority=\"high\" decoding=\"async\" id=\"img_223605801986818048\" title=\"\" src=\"https:\/\/images2.thanhnien.vn\/528068263637045248\/2026\/5\/19\/do-huyet-ap-17791547532581605343449.jpg\" alt=\"\u0110i\u1ec1u b\u1ea5t ng\u1edd v\u1ec1 ki\u1ec3u t\u1eadp gi\u00fap \u1ed5n \u0111\u1ecbnh huy\u1ebft \u00e1p su\u1ed1t 24 gi\u1edd - \u1ea2nh 1.\" width=\"969\" height=\"786\" data-author=\"\" \/><figcaption>\n<p style=\"text-align: center;\" data-placeholder=\"Nh\u1eadp ch\u00fa th\u00edch \u1ea3nh\"><em>T\u1eadp k\u1ebft h\u1ee3p aerobic v\u1edbi kh\u00e1ng l\u1ef1c v\u00e0 HIIT gi\u00fap gi\u1ea3m huy\u1ebft \u00e1p \u0111\u00e1ng k\u1ec3 su\u1ed1t 24 gi\u1edd \u1edf ng\u01b0\u1eddi t\u0103ng huy\u1ebft \u00e1p<\/em><\/p>\n<\/figcaption><p class=\"\" style=\"text-align: center;\" data-placeholder=\"Nh\u1eadp t\u00e1c gi\u1ea3\"><em>\u1ea2nh: N.Quy\u00ean t\u1ea1o t\u1eeb GM<\/em><\/p>\n<\/figure>\n<h2>T\u1eadp luy\u1ec7n k\u1ebft h\u1ee3p gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng tim m\u1ea1ch v\u00e0 c\u01a1 x\u01b0\u01a1ng<\/h2>\n<p>C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u ph\u00e2n t\u00edch c\u00e1c th\u1eed nghi\u1ec7m l\u00e2m s\u00e0ng c\u00f4ng b\u1ed1 t\u1eeb 11.2024 \u0111\u1ebfn 8.2025, v\u1edbi ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp t\u1ed1i thi\u1ec3u 4 tu\u1ea7n, g\u1ed3m: Aerobic (\u0111i b\u1ed9 nhanh, ch\u1ea1y, \u0111\u1ea1p xe), t\u1eadp kh\u00e1ng l\u1ef1c, b\u00e0i t\u1eadp \u0111\u1eb3ng tr\u01b0\u1eddng (plank, wall sit), HIIT, yoga, pilates v\u00e0 c\u00e1c m\u00f4n th\u1ec3 thao gi\u1ea3i tr\u00ed nh\u01b0 b\u00f3ng \u0111\u00e1, tennis b\u00e3i bi\u1ec3n, b\u00f3ng n\u00e9m. T\u1ed5ng c\u1ed9ng c\u00f3 31 th\u1eed nghi\u1ec7m ng\u1eabu nhi\u00ean c\u00f3 \u0111\u1ed1i ch\u1ee9ng, v\u1edbi h\u01a1n 1.345 ng\u01b0\u1eddi tham gia v\u00e0 67 ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n.<\/p>\n<p>K\u1ebft qu\u1ea3 cho th\u1ea5y aerobic l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u1ed5n \u0111\u1ecbnh v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 h\u1ea1 huy\u1ebft \u00e1p c\u1ea3 ng\u00e0y l\u1eabn \u0111\u00eam. Ngo\u00e0i ra, b\u00e0i t\u1eadp k\u1ebft h\u1ee3p (aerobic, kh\u00e1ng l\u1ef1c) v\u00e0 <a title=\"HIIT\" href=\"https:\/\/thanhnien.vn\/tap-hiit-bao-nhieu-ngay-tuan-de-giam-can-hieu-qua-1851437433.htm\" target=\"_blank\" rel=\"noopener\" data-rel=\"follow\">HIIT<\/a> gi\u00fap gi\u1ea3m huy\u1ebft \u00e1p su\u1ed1t 24 gi\u1edd r\u00f5 r\u1ec7t v\u00e0 l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 huy\u1ebft \u00e1p t\u00e2m thu. C\u1ee5 th\u1ec3, so v\u1edbi kh\u00f4ng t\u1eadp luy\u1ec7n:<\/p>\n<ul>\n<li>T\u1eadp b\u00e0i t\u1eadp k\u1ebft h\u1ee3p gi\u1ea3m trung b\u00ecnh 6,18 mmHg.<\/li>\n<li>HIIT gi\u1ea3m 5,71 mmHg.<\/li>\n<li>Aerobic gi\u1ea3m 4,73 mmHg.<\/li>\n<\/ul>\n<p>Theo t\u00e1c gi\u1ea3 nghi\u00ean c\u1ee9u, ti\u1ebfn s\u0129 Rodrigo Ferrari, \u0110\u1ea1i h\u1ecdc Li\u00ean bang Rio Grande do Sul, (Brazil), t\u1eadp k\u1ebft h\u1ee3p c\u00f3 hi\u1ec7u qu\u1ea3 v\u00ec t\u1eadn d\u1ee5ng c\u01a1 ch\u1ebf sinh l\u00fd c\u1ee7a c\u1ea3 aerobic v\u00e0 kh\u00e1ng l\u1ef1c, gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u1ed3ng th\u1eddi ch\u1ee9c n\u0103ng tim m\u1ea1ch v\u00e0 c\u01a1 x\u01b0\u01a1ng, \u0111\u1eb7c bi\u1ec7t h\u1eefu \u00edch khi tu\u1ed5i t\u00e1c l\u00e0m suy gi\u1ea3m th\u1ec3 l\u1ef1c.<\/p>\n<figure><img decoding=\"async\" id=\"img_223605801967325184\" title=\"\" src=\"https:\/\/images2.thanhnien.vn\/528068263637045248\/2026\/5\/19\/chay-bo-1779154753221611939058.jpg\" alt=\"\u0110i\u1ec1u b\u1ea5t ng\u1edd v\u1ec1 ki\u1ec3u t\u1eadp gi\u00fap \u1ed5n \u0111\u1ecbnh huy\u1ebft \u00e1p su\u1ed1t 24 gi\u1edd - \u1ea2nh 2.\" width=\"999\" height=\"786\" data-author=\"\" \/><figcaption>\n<p style=\"text-align: center;\" data-placeholder=\"Nh\u1eadp ch\u00fa th\u00edch \u1ea3nh\"><em>C\u00e1c t\u00e1c gi\u1ea3 nghi\u00ean c\u1ee9u cho r\u1eb1ng aerobic c\u00f3 l\u1ee3i th\u1ebf tim m\u1ea1ch \u0111\u1eb7c bi\u1ec7t v\u00ec n\u00f3 gi\u00fap m\u1ea1ch m\u00e1u gi\u00e3n b\u1ec1n v\u1eefng<\/em><\/p>\n<\/figcaption><p class=\"\" style=\"text-align: center;\" data-placeholder=\"Nh\u1eadp t\u00e1c gi\u1ea3\"><em>\u1ea2nh: N.Quy\u00ean t\u1ea1o t\u1eeb GM<\/em><\/p>\n<\/figure>\n<h2>N\u00ean l\u1ea5y aerobic l\u00e0m n\u1ec1n t\u1ea3ng<\/h2>\n<p>M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u tr\u01b0\u1edbc \u0111\u00e2y cho r\u1eb1ng b\u00e0i t\u1eadp \u0111\u1eb3ng tr\u01b0\u1eddng (plank, wall sit) t\u1ed1t nh\u1ea5t cho huy\u1ebft \u00e1p. Tuy nhi\u00ean, nh\u00f3m t\u00e1c gi\u1ea3 cho r\u1eb1ng <a title=\"aerobic\" href=\"https:\/\/thanhnien.vn\/tap-the-duc-aerobic-tot-cho-nao-185710988.htm\" target=\"_blank\" rel=\"noopener\" data-rel=\"follow\">aerobic<\/a> c\u00f3 l\u1ee3i th\u1ebf tim m\u1ea1ch \u0111\u1eb7c bi\u1ec7t v\u00ec n\u00f3 gi\u00fap m\u1ea1ch m\u00e1u gi\u00e3n b\u1ec1n v\u1eefng, c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng n\u1ed9i m\u1ea1c m\u1ea1ch m\u00e1u v\u00e0 gi\u1ea3m s\u1ee9c c\u1ea3n m\u1ea1ch m\u00e1u.<\/p>\n<p>Ngo\u00e0i ra, aerobic c\u00f3 kh\u1ed1i l\u01b0\u1ee3ng b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc l\u1edbn nh\u1ea5t, v\u1edbi nhi\u1ec1u th\u1eed nghi\u1ec7m v\u00e0 ng\u01b0\u1eddi tham gia, n\u00ean \u0111\u1ed9 tin c\u1eady cao. Ng\u01b0\u1ee3c l\u1ea1i, t\u1eadp kh\u00e1ng l\u1ef1c c\u00f3 th\u1ec3 t\u1ea1m th\u1eddi l\u00e0m t\u0103ng \u0111\u1ed9 c\u1ee9ng \u0111\u1ed9ng m\u1ea1ch do \u00e1p l\u1ef1c cao khi n\u00e2ng t\u1ea1, v\u00ec v\u1eady n\u00ean xem l\u00e0 ph\u01b0\u01a1ng ph\u00e1p b\u1ed5 tr\u1ee3, kh\u00f4ng ph\u1ea3i l\u1ef1a ch\u1ecdn \u01b0u ti\u00ean.<\/p>\n<p>Ti\u1ebfn s\u0129 Ferrari khuy\u1ebfn ngh\u1ecb m\u1ecdi ng\u01b0\u1eddi n\u00ean l\u1ea5y aerobic l\u00e0m n\u1ec1n t\u1ea3ng cho th\u00f3i quen t\u1eadp luy\u1ec7n, k\u1ebft h\u1ee3p th\u00eam t\u1eadp kh\u00e1ng l\u1ef1c \u0111\u1ec3 t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 v\u00e0 c\u1ea3i thi\u1ec7n th\u1ec3 l\u1ef1c. Quan tr\u1ecdng nh\u1ea5t l\u00e0 ph\u1ea3i ch\u1ecdn h\u00ecnh th\u1ee9c t\u1eadp c\u00f3 th\u1ec3 duy tr\u00ec l\u00e2u d\u00e0i.<\/p>\n<\/div>",
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