{"id":2322,"date":"2023-11-03T15:06:44","date_gmt":"2023-11-03T08:06:44","guid":{"rendered":"https:\/\/www.decathlon.vn\/blog\/?p=2322"},"modified":"2023-11-03T15:06:44","modified_gmt":"2023-11-03T08:06:44","slug":"chay-bo-mot-tieng-giam-bao-nhieu-calo","status":"publish","type":"post","link":"\/blog\/chay-bo-mot-tieng-giam-bao-nhieu-calo\/","title":{"rendered":"[GI\u1ea2I \u0110\u00c1P TH\u1eaeC M\u1eaeC] Ch\u1ea1y b\u1ed9 1 ti\u1ebfng gi\u1ea3m bao nhi\u00eau calo?"},"content":{"rendered":"\n

Hi\u1ec7n nay nhi\u1ec1u ng\u01b0\u1eddi \u0111\u00e3 l\u1ef1a ch\u1ecdn ch\u1ea1y b\u1ed9 nh\u01b0 m\u1ed9t c\u00e1ch \u0111\u1ec3 gi\u1ea3m c\u00e2n c\u0169ng nh\u01b0 r\u00e8n luy\u1ec7n c\u01a1 th\u1ec3 hi\u1ec7u qu\u1ea3. Tuy nhi\u00ean kh\u00f4ng ph\u1ea3i ai c\u0169ng bi\u1ebft ch\u1ea1y b\u1ed9 1 ti\u1ebfng gi\u1ea3m bao nhi\u00eau calo<\/strong> \u0111\u1ec3 l\u00ean k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp ph\u00f9 h\u1ee3p. Trong b\u00e0i vi\u1ebft n\u00e0y, h\u00e3y c\u00f9ng Decathlon \u0111i t\u00ecm c\u00e2u tr\u1ea3 l\u1eddi nh\u00e9!<\/p>\n\n\n\n

1. \u01af\u1edbc l\u01b0\u1ee3ng s\u1ed1 calo gi\u1ea3m khi ch\u1ea1y b\u1ed9 1 gi\u1edd<\/h2>\n\n\n\n

Calo hay calories l\u00e0 1 \u0111\u01a1n v\u1ecb \u0111\u01b0\u1ee3c d\u00f9ng \u0111\u1ec3 t\u00ednh s\u1ed1 n\u0103ng l\u01b0\u1ee3ng \u0111\u01b0\u1ee3c n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 t\u1eeb nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m m\u00e0 b\u1ea1n s\u1eed d\u1ee5ng. M\u1ed7i ng\u00e0y ch\u00fang ta c\u1ea7n \u0111\u01b0\u1ee3c cung c\u1ea5p m\u1ed9t l\u01b0\u1ee3ng calo nh\u1ea5t \u0111\u1ecbnh \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng \u1ed5n \u0111\u1ecbnh.<\/p>\n\n\n\n

Tuy nhi\u00ean n\u1ebfu l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o l\u1edbn h\u01a1n l\u01b0\u1ee3ng calo ti\u00eau hao l\u1ea1i g\u00e2y t\u00edch t\u1ee5 m\u1ee1 d\u1eabn \u0111\u1ebfn ch\u1ee9ng b\u00e9o ph\u00ec. V\u1eady n\u00ean, ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo l\u00e0 vi\u1ec7c c\u1ea7n bi\u1ebft trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n.<\/p>\n\n\n\n

Trung b\u00ecnh khi ch\u1ea1y b\u1ed9 1 ti\u1ebfng c\u00f3 th\u1ec3 gi\u1ea3m t\u1eeb 600 – 800 calo<\/strong><\/p>\n\n\n\n

Tuy nhi\u00ean con s\u1ed1 tr\u00ean c\u00f2n thay \u0111\u1ed5i ph\u1ee5 thu\u1ed9c v\u00e0o m\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1<\/strong> nh\u01b0 sau tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, tu\u1ed5i t\u00e1c, gi\u1edbi t\u00ednh, t\u1ed1c \u0111\u1ed9 ch\u1ea1y,…<\/p>\n\n\n\n

Trong \u0111\u00f3, t\u1ed1c \u0111\u1ed9 ch\u1ea1y c\u00e0ng nhanh th\u00ec c\u00e0ng \u0111\u1ed1t ch\u00e1y \u0111\u01b0\u1ee3c nhi\u1ec1u calo. C\u1ee5 th\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o s\u1ed1 calo ti\u00eau th\u1ee5 c\u1ee7a m\u1ed9t ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 v\u1edbi c\u00e2n n\u1eb7ng v\u00e0 v\u1eadn t\u1ed1c kh\u00e1c nhau nh\u01b0 sau:<\/p>\n\n\n\n

<\/td>1.6 km\/gi\u1edd<\/strong><\/td>3.2 km\/gi\u1edd<\/strong><\/td>4.8 km\/gi\u1edd<\/strong><\/td>6.4 km\/gi\u1edd<\/strong><\/td>8.1 km\/gi\u1edd<\/strong><\/td><\/tr>
113 kg<\/strong><\/td>180<\/td>360<\/td>540<\/td>720<\/td>900<\/td><\/tr>
111 kg<\/strong><\/td>176<\/td>353<\/td>529<\/td>706<\/td>882<\/td><\/tr>
109 kg<\/strong><\/td>173<\/td>346<\/td>518<\/td>691<\/td>864<\/td><\/tr>
107 kg<\/strong><\/td>169<\/td>338<\/td>508<\/td>677<\/td>846<\/td><\/tr>
104 kg<\/strong><\/td>166<\/td>331<\/td>497<\/td>662<\/td>828<\/td><\/tr>
102 kg<\/strong><\/td>162<\/td>324<\/td>486<\/td>648<\/td>810<\/td><\/tr>
100 kg<\/strong><\/td>158<\/td>317<\/td>475<\/td>634<\/td>792<\/td><\/tr>
98 kg<\/strong><\/td>155<\/td>310<\/td>464<\/td>619<\/td>774<\/td><\/tr>
95 kg<\/strong><\/td>151<\/td>302<\/td>454<\/td>605<\/td>756<\/td><\/tr>
93 kg<\/strong><\/td>148<\/td>295<\/td>443<\/td>590<\/td>738<\/td><\/tr>
91 kg<\/strong><\/td>144<\/td>288<\/td>432<\/td>546<\/td>720<\/td><\/tr>
82 kg<\/strong><\/td>130<\/td>259<\/td>389<\/td>518<\/td>648<\/td><\/tr>
73 kg<\/strong><\/td>115<\/td>230<\/td>346<\/td>461<\/td>576<\/td><\/tr>
70 kg<\/strong><\/td>112<\/td>223<\/td>335<\/td>446<\/td>558<\/td><\/tr>
68 kg<\/strong><\/td>108<\/td>216<\/td>324<\/td>432<\/td>540<\/td><\/tr>
66 kg<\/strong><\/td>104<\/td>209<\/td>313<\/td>418<\/td>522<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

T\u1eeb b\u1ea3ng tr\u00ean b\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng bi\u1ebft \u0111\u01b0\u1ee3c v\u1edbi c\u00e2n n\u1eb7ng c\u1ee7a b\u1ea3n th\u00e2n c\u00f3 th\u1ec3 gi\u1ea3m \u0111\u01b0\u1ee3c bao nhi\u00eau calo khi ch\u1ea1y v\u1edbi v\u1eadn t\u1ed1c t\u01b0\u01a1ng \u1ee9ng. V\u00ed d\u1ee5:<\/p>\n\n\n\n

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  • V\u1edbi c\u00e2n n\u1eb7ng 70kg, b\u1ea1n s\u1ebd gi\u1ea3m \u0111\u01b0\u1ee3c 540 calo khi ch\u1ea1y b\u1ed9 trong 1 ti\u1ebfng v\u1edbi v\u1eadn t\u1ed1c 8.1 km\/gi\u1edd.<\/li>\n\n\n\n
  • V\u1edbi c\u00e2n n\u1eb7ng 95kg, b\u1ea1n s\u1ebd gi\u1ea3m \u0111\u01b0\u1ee3c 605 calo khi ch\u1ea1y b\u1ed9 trong 1 ti\u1ebfng v\u1edbi v\u1eadn t\u1ed1c 6.4 km\/gi\u1edd.<\/li>\n<\/ul>\n\n\n\n
    \"\"
    Trung b\u00ecnh khi ch\u1ea1y b\u1ed9 1 ti\u1ebfng c\u00f3 th\u1ec3 gi\u1ea3m t\u1eeb 600 – 800 calo<\/em><\/figcaption><\/figure>\n\n\n\n

    Tuy nhi\u00ean c\u00e1ch t\u00ednh tr\u00ean ch\u1ec9 mang t\u00ednh ch\u1ea5t t\u01b0\u01a1ng \u0111\u1ed1i. V\u1eady n\u00ean n\u1ebfu mu\u1ed1n bi\u1ebft ch\u00ednh x\u00e1c s\u1ed1 l\u01b0\u1ee3ng calo m\u00e0 m\u00ecnh \u0111\u00e3 \u0111\u1ed1t ch\u00e1y \u0111\u01b0\u1ee3c b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o c\u00e1ch t\u00ednh sau:<\/p>\n\n\n\n