{"id":28418,"date":"2025-05-02T15:51:04","date_gmt":"2025-05-02T08:51:04","guid":{"rendered":"\/blog\/?p=28418"},"modified":"2025-05-02T15:51:16","modified_gmt":"2025-05-02T08:51:16","slug":"vo2-max-la-gi","status":"publish","type":"post","link":"\/blog\/vo2-max-la-gi\/","title":{"rendered":"VO2 max l\u00e0 g\u00ec? Gi\u1ea3i m\u00e3 ch\u1ec9 s\u1ed1 v\u00e0 h\u01b0\u1edbng d\u1eabn c\u00e1ch c\u1ea3i thi\u1ec7n"},"content":{"rendered":"\n<p>VO2 max l\u00e0 m\u1ed9t thu\u1eadt ng\u1eef c\u00f3 v\u1ebb xa l\u1ea1 v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u nh\u01b0ng l\u1ea1i l\u00e0 &#8220;ch\u00eca kh\u00f3a v\u00e0ng&#8221; m\u00e0 nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 chuy\u00ean nghi\u1ec7p ho\u1eb7c c\u00f3 kinh nghi\u1ec7m l\u00e2u n\u0103m \u0111\u1eb7c bi\u1ec7t quan t\u00e2m. V\u1eady VO2 max l\u00e0 g\u00ec v\u00e0 t\u1ea1i sao n\u00f3 l\u1ea1i quan tr\u1ecdng \u0111\u1ebfn v\u1eady? H\u00e3y c\u00f9ng Decathlon gi\u1ea3i m\u00e3 ch\u1ec9 s\u1ed1 n\u00e0y v\u00e0 kh\u00e1m ph\u00e1 nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n n\u00f3 trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Vo2 max l\u00e0 g\u00ec ?\u00a0<\/h2>\n\n\n\n<p>VO2 Max (Volume of Oxygen Maximum) l\u00e0 l\u01b0\u1ee3ng oxy t\u1ed1i \u0111a m\u00e0 c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng trong m\u1ed9t ph\u00fat khi t\u1eadp luy\u1ec7n \u1edf c\u01b0\u1eddng \u0111\u1ed9 cao, \u0111\u01b0\u1ee3c t\u00ednh b\u1eb1ng \u0111\u01a1n v\u1ecb ml\/kg\/ph\u00fat (mili l\u00edt oxy tr\u00ean m\u1ed7i kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 m\u1ed7i ph\u00fat). \u0110\u00e2y l\u00e0 ch\u1ec9 s\u1ed1 \u0111o l\u01b0\u1eddng hi\u1ec7u qu\u1ea3 c\u1ee7a t\u1ebf b\u00e0o trong vi\u1ec7c s\u1eed d\u1ee5ng oxy \u0111\u1ec3 t\u1ea1o n\u0103ng l\u01b0\u1ee3ng cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c b\u00e0i t\u1eadp s\u1ee9c b\u1ec1n nh\u01b0 ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe ho\u1eb7c b\u01a1i l\u1ed9i.<\/p>\n\n\n\n<p>VO2 Max ch\u1ecbu \u1ea3nh h\u01b0\u1edfng b\u1edfi c\u00e1c y\u1ebfu t\u1ed1 sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>L\u01b0\u1ee3ng t\u1ebf b\u00e0o h\u1ed3ng c\u1ea7u:<\/strong> H\u1ed3ng c\u1ea7u v\u1eadn chuy\u1ec3n oxy t\u1eeb ph\u1ed5i \u0111\u1ebfn c\u01a1 b\u1eafp, do \u0111\u00f3 s\u1ed1 l\u01b0\u1ee3ng v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng h\u1ed3ng c\u1ea7u \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn VO2 Max.<\/li>\n\n\n\n<li><strong>M\u1ee9c \u0111\u1ed9 th\u00edch nghi v\u1edbi ho\u1ea1t \u0111\u1ed9ng s\u1ee9c b\u1ec1n: <\/strong>Nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean t\u1eadp luy\u1ec7n aerobic c\u00f3 kh\u1ea3 n\u0103ng s\u1eed d\u1ee5ng oxy hi\u1ec7u qu\u1ea3 h\u01a1n.<\/li>\n\n\n\n<li><strong>Kh\u1ea3 n\u0103ng b\u01a1m m\u00e1u c\u1ee7a tim: <\/strong>Tim kh\u1ecfe c\u00f3 th\u1ec3 b\u01a1m nhi\u1ec1u m\u00e1u gi\u00e0u oxy h\u01a1n trong m\u1ed7i nh\u1ecbp \u0111\u1eadp, t\u0103ng hi\u1ec7u su\u1ea5t trao \u0111\u1ed5i oxy.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/1-vo2-max-la-gi.png\" alt=\"VO2 max l\u00e0 ch\u1ec9 s\u1ed1 \u0111o l\u01b0\u1eddng m\u1ee9c \u0111\u1ed9 s\u1eed d\u1ee5ng oxy cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao.\" class=\"wp-image-28419\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/1-vo2-max-la-gi.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/1-vo2-max-la-gi-300x200.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/1-vo2-max-la-gi-768x512.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>VO2 max l\u00e0 ch\u1ec9 s\u1ed1 \u0111o l\u01b0\u1eddng m\u1ee9c \u0111\u1ed9 s\u1eed d\u1ee5ng oxy cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao.<\/em><\/figcaption><\/figure>\n\n\n\n<p>Hi\u1ec3u r\u00f5 VO2 Max l\u00e0 g\u00ec gi\u00fap b\u1ea1n \u0111\u00e1nh gi\u00e1 ch\u00ednh x\u00e1c m\u1ee9c \u0111\u1ed9 th\u1ec3 ch\u1ea5t hi\u1ec7n t\u1ea1i c\u1ee7a b\u1ea3n th\u00e2n. T\u1eeb \u0111\u00f3, b\u1ea1n c\u00f3 th\u1ec3 x\u00e2y d\u1ef1ng m\u1ed9t k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p v\u00e0 \u0111\u1ecbnh h\u01b0\u1edbng r\u00f5 r\u00e0ng h\u01a1n cho vi\u1ec7c c\u1ea3i thi\u1ec7n th\u1ec3 l\u1ef1c v\u00e0 hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. C\u00e1ch \u0111o VO2 max<\/h2>\n\n\n\n<p>\u0110\u1ec3 bi\u1ebft \u0111\u01b0\u1ee3c ch\u1ec9 s\u1ed1 VO2 max c\u1ee7a b\u1ea3n th\u00e2n, b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng m\u1ed9t trong hai ph\u01b0\u01a1ng ph\u00e1p sau:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2.1. S\u1eed d\u1ee5ng b\u00e0i test VO2 max<\/h3>\n\n\n\n<p>\u0110\u00e2y l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111o l\u01b0\u1eddng tr\u1ef1c ti\u1ebfp v\u00e0 ch\u00ednh x\u00e1c nh\u1ea5t. B\u00e0i test th\u01b0\u1eddng \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n trong ph\u00f2ng th\u00ed nghi\u1ec7m ho\u1eb7c c\u00e1c trung t\u00e2m th\u1ec3 thao chuy\u00ean nghi\u1ec7p d\u01b0\u1edbi s\u1ef1 gi\u00e1m s\u00e1t c\u1ee7a c\u00e1c chuy\u00ean gia. Trong qu\u00e1 tr\u00ecnh test, b\u1ea1n s\u1ebd ph\u1ea3i th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp g\u1eafng s\u1ee9c tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 ho\u1eb7c xe \u0111\u1ea1p l\u1ef1c k\u1ebf, \u0111\u1ed3ng th\u1eddi l\u01b0\u1ee3ng oxy b\u1ea1n h\u00edt v\u00e0o v\u00e0 th\u1edf ra s\u1ebd \u0111\u01b0\u1ee3c \u0111o l\u01b0\u1eddng li\u00ean t\u1ee5c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2.2. S\u1eed d\u1ee5ng c\u00f4ng th\u1ee9c t\u00ednh VO2 max<\/h3>\n\n\n\n<p>Ngo\u00e0i ph\u01b0\u01a1ng ph\u00e1p \u0111o tr\u1ef1c ti\u1ebfp, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 \u01b0\u1edbc t\u00ednh ch\u1ec9 s\u1ed1 VO2 max c\u1ee7a m\u00ecnh th\u00f4ng qua m\u1ed9t s\u1ed1 c\u00f4ng th\u1ee9c d\u1ef1a tr\u00ean c\u00e1c th\u00f4ng s\u1ed1 c\u00e1 nh\u00e2n v\u00e0 k\u1ebft qu\u1ea3 c\u1ee7a c\u00e1c b\u00e0i ki\u1ec3m tra th\u1ec3 l\u1ef1c \u0111\u01a1n gi\u1ea3n. M\u1ed9t trong nh\u1eefng c\u00f4ng th\u1ee9c ph\u1ed5 bi\u1ebfn l\u00e0 c\u00f4ng th\u1ee9c c\u1ee7a Astrand-Ryhming Step Test:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>VO2= 132.853-(0.0769 x W)-(0.3877xA)+(6.315xG)-(3.2649xWT)-(0.156xHR)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Trong \u0111\u00f3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>W:<\/strong> C\u00e2n n\u1eb7ng (\u0111\u01a1n v\u1ecb pound; 1 pound \u2248 0.45359237 kg)<\/li>\n\n\n\n<li><strong>A:<\/strong> \u0110\u1ed9 tu\u1ed5i (n\u0103m)<\/li>\n\n\n\n<li><strong>G:<\/strong> Gi\u1edbi t\u00ednh (Nam = 1; N\u1eef = 0)<\/li>\n\n\n\n<li><strong>WT:<\/strong> Th\u1eddi gian \u0111i b\u1ed9 (\u0111\u01a1n v\u1ecb ph\u00fat) &#8211; th\u01b0\u1eddng l\u00e0 k\u1ebft qu\u1ea3 c\u1ee7a b\u00e0i ki\u1ec3m tra \u0111i b\u1ed9 1 d\u1eb7m (1.6km).<\/li>\n\n\n\n<li><strong>HR:<\/strong> Nh\u1ecbp tim cu\u1ed1i b\u00e0i ki\u1ec3m tra (nh\u1ecbp\/ph\u00fat).<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"559\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/2-vo2-max-la-gi.png\" alt=\"Test VO2 max l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111o l\u01b0\u1eddng tr\u1ef1c ti\u1ebfp v\u00e0 ch\u00ednh x\u00e1c nh\u1ea5t.\" class=\"wp-image-28420\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/2-vo2-max-la-gi.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/2-vo2-max-la-gi-300x197.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/2-vo2-max-la-gi-768x505.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Test VO2 max l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111o l\u01b0\u1eddng tr\u1ef1c ti\u1ebfp v\u00e0 ch\u00ednh x\u00e1c nh\u1ea5t.<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong><em>L\u01b0u \u00fd: <\/em><\/strong>C\u00e1c c\u00f4ng th\u1ee9c t\u00ednh VO2 max ch\u1ec9 mang t\u00ednh ch\u1ea5t \u01b0\u1edbc t\u00ednh v\u00e0 c\u00f3 th\u1ec3 kh\u00f4ng ho\u00e0n to\u00e0n ch\u00ednh x\u00e1c so v\u1edbi ph\u01b0\u01a1ng ph\u00e1p \u0111o tr\u1ef1c ti\u1ebfp. Tuy nhi\u00ean, ch\u00fang v\u1eabn l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 h\u1eefu \u00edch \u0111\u1ec3 b\u1ea1n theo d\u00f5i s\u1ef1 thay \u0111\u1ed5i c\u1ee7a ch\u1ec9 s\u1ed1 VO2 max theo th\u1eddi gian.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. Ch\u1ec9 s\u1ed1 VO2 max ti\u00eau chu\u1ea9n l\u00e0 bao nhi\u00eau ?<\/h2>\n\n\n\n<p>V\u1eady vo2 max bao nhi\u00eau l\u00e0 t\u1ed1t? Ch\u1ec9 s\u1ed1 VO2 max ti\u00eau chu\u1ea9n c\u00f3 s\u1ef1 kh\u00e1c bi\u1ec7t \u0111\u00e1ng k\u1ec3 gi\u1eefa nam v\u00e0 n\u1eef, c\u0169ng nh\u01b0 thay \u0111\u1ed5i theo \u0111\u1ed9 tu\u1ed5i v\u00e0 m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 b\u1ea3ng tham kh\u1ea3o ch\u1ec9 s\u1ed1 VO2 max ti\u00eau chu\u1ea9n cho c\u00e1c nh\u00f3m tu\u1ed5i kh\u00e1c nhau:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ch\u1ec9 s\u1ed1 VO2 \u1edf n\u1eef gi\u1edbi<\/h3>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"235\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/3-vo2-max-la-gi.png\" alt=\"Ch\u1ec9 s\u1ed1 VO2 \u1edf n\u1eef gi\u1edbi\" class=\"wp-image-28421\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/3-vo2-max-la-gi.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/3-vo2-max-la-gi-300x83.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/3-vo2-max-la-gi-768x212.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ch\u1ec9 s\u1ed1 VO2 \u1edf nam gi\u1edbi<\/h3>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"236\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/4-vo2-max-la-gi.png\" alt=\"Ch\u1ec9 s\u1ed1 VO2 \u1edf nam gi\u1edbi\" class=\"wp-image-28422\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/4-vo2-max-la-gi.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/4-vo2-max-la-gi-300x83.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/4-vo2-max-la-gi-768x213.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<p><strong>Gi\u1ea3i th\u00edch:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>K\u00e9m (poor): Th\u1ec3 hi\u1ec7n th\u1ec3 l\u1ef1c th\u1ea5p, c\u1ea7n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 s\u1ee9c b\u1ec1n.<\/li>\n\n\n\n<li>Trung b\u00ecnh (fair): Ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi c\u00f3 l\u1ed1i s\u1ed1ng n\u0103ng \u0111\u1ed9ng, t\u1eadp luy\u1ec7n kh\u00f4ng th\u01b0\u1eddng xuy\u00ean.<\/li>\n\n\n\n<li>T\u1ed1t (good): Ph\u1ea3n \u00e1nh th\u1ec3 l\u1ef1c t\u1ed1t, th\u01b0\u1eddng th\u1ea5y \u1edf nh\u1eefng ng\u01b0\u1eddi t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n (3-5 l\u1ea7n\/tu\u1ea7n).<\/li>\n\n\n\n<li>Xu\u1ea5t s\u1eafc (excellent): Th\u01b0\u1eddng th\u1ea5y \u1edf v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p ho\u1eb7c ng\u01b0\u1eddi t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao.<\/li>\n<\/ul>\n\n\n\n<p><strong>VO2 Max bao nhi\u00eau l\u00e0 t\u1ed1t?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u1edbi ng\u01b0\u1eddi kh\u00f4ng ph\u1ea3i v\u1eadn \u0111\u1ed9ng vi\u00ean, ch\u1ec9 s\u1ed1 VO2 Max \u1edf m\u1ee9c t\u1ed1t ho\u1eb7c trung b\u00ecnh cao l\u00e0 l\u00fd t\u01b0\u1edfng, \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng t\u1ed1t.<\/li>\n\n\n\n<li>V\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p th\u01b0\u1eddng c\u00f3 VO2 Max \u1edf m\u1ee9c xu\u1ea5t s\u1eafc (v\u00ed d\u1ee5: c\u00e1c runner elite c\u00f3 th\u1ec3 \u0111\u1ea1t 70-85 ml\/kg\/ph\u00fat).<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/5-vo2-max-la-gi.png\" alt=\"VO2 Max \u1edf m\u1ee9c xu\u1ea5t s\u1eafc ch\u1ec9 th\u01b0\u1eddng g\u1eb7p \u1edf v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p.\" class=\"wp-image-28423\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/5-vo2-max-la-gi.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/5-vo2-max-la-gi-300x169.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/5-vo2-max-la-gi-768x432.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>VO2 Max \u1edf m\u1ee9c xu\u1ea5t s\u1eafc ch\u1ec9 th\u01b0\u1eddng g\u1eb7p \u1edf v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p.<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">4. C\u00e1c b\u00e0i t\u1eadp c\u1ea3i thi\u1ec7n ch\u1ec9 s\u1ed1 VO2 max<\/h2>\n\n\n\n<p>C\u00f3 hai c\u00e1ch \u0111\u1ec3 b\u1ea1n c\u1ea3i thi\u1ec7n ch\u1ec9 s\u1ed1 VO2 max \u0111\u00f3 l\u00e0 gi\u1ea3m c\u00e2n (n\u1ebfu b\u1ea1n \u0111ang th\u1eeba c\u00e2n) v\u00e0 t\u0103ng c\u01b0\u1eddng t\u1eadp luy\u1ec7n. Vi\u1ec7c t\u0103ng t\u1ea7n su\u1ea5t t\u1eadp luy\u1ec7n so v\u1edbi m\u1ee9c \u0111\u1ed9 th\u01b0\u1eddng xuy\u00ean k\u1ebft h\u1ee3p v\u1edbi c\u00e1c b\u00e0i t\u1eadp l\u00e0m t\u0103ng nh\u1ecbp tim l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 n\u00e2ng cao VO2 max.<\/p>\n\n\n\n<p>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp g\u1ee3i \u00fd gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n ch\u1ec9 s\u1ed1 VO2 max hi\u1ec7u qu\u1ea3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0110i b\u1ed9 nhanh:<\/strong> \u0110i b\u1ed9 nhanh v\u1edbi t\u1ed1c \u0111\u1ed9 5-7 km\/h, l\u00e0m t\u0103ng nh\u1ecbp tim v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng s\u1eed d\u1ee5ng oxy. B\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u v\u1edbi t\u1ed1c \u0111\u1ed9 v\u1eeba ph\u1ea3i v\u00e0 t\u0103ng d\u1ea7n t\u1ed1c \u0111\u1ed9 c\u0169ng nh\u01b0 \u0111\u1ed9 d\u1ed1c \u0111\u1ec3 th\u1eed th\u00e1ch h\u1ec7 tim m\u1ea1ch.<\/li>\n\n\n\n<li><strong>Ch\u1ea1y b\u1ed9:<\/strong> Ch\u1ea1y b\u1ed9 l\u00e0 c\u00e1ch tr\u1ef1c ti\u1ebfp nh\u1ea5t \u0111\u1ec3 c\u1ea3i thi\u1ec7n VO2 Max, \u0111\u1eb7c bi\u1ec7t khi ch\u1ea1y \u1edf c\u01b0\u1eddng \u0111\u1ed9 cao. H\u00e3y b\u1eaft \u0111\u1ea7u kh\u1edfi \u0111\u1ed9ng 5-10 ph\u00fat b\u1eb1ng ch\u1ea1y nh\u1eb9 ho\u1eb7c \u0111i b\u1ed9 nhanh, sau \u0111\u00f3 ch\u1ea1y \u1edf t\u1ed1c \u0111\u1ed9 v\u1eeba ph\u1ea3i (70-80% nh\u1ecbp tim t\u1ed1i \u0111a) trong 20-40 ph\u00fat.<\/li>\n\n\n\n<li><strong>T\u1eadp aerobic:<\/strong> C\u00e1c b\u00e0i t\u1eadp aerobic nh\u01b0 \u0111\u1ea1p xe, b\u01a1i l\u1ed9i, nh\u1ea3y d\u00e2y,&#8230; \u0111\u1ec1u gi\u00fap t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 v\u00e0 s\u1eed d\u1ee5ng oxy c\u1ee7a c\u01a1 th\u1ec3.<\/li>\n\n\n\n<li><strong>B\u00e0i t\u1eadp HIIT (High-Intensity Interval Training):<\/strong> \u0110\u00e2y l\u00e0 ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n xen k\u1ebd gi\u1eefa c\u00e1c hi\u1ec7p c\u01b0\u1eddng \u0111\u1ed9 cao v\u00e0 c\u00e1c hi\u1ec7p ngh\u1ec9 ng\u01a1i ng\u1eafn. HIIT \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 r\u1ea5t hi\u1ec7u qu\u1ea3 trong vi\u1ec7c c\u1ea3i thi\u1ec7n VO2 max trong th\u1eddi gian ng\u1eafn.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/6-vo2-max-la-gi.png\" alt=\"Ch\u1ea1y b\u1ed9 l\u00e0 b\u00e0i t\u1eadp ph\u1ed5 bi\u1ebfn gi\u00fap c\u1ea3i thi\u1ec7n VO2 max.\" class=\"wp-image-28424\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/6-vo2-max-la-gi.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/6-vo2-max-la-gi-300x200.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/6-vo2-max-la-gi-768x512.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ea1y b\u1ed9 l\u00e0 b\u00e0i t\u1eadp ph\u1ed5 bi\u1ebfn gi\u00fap c\u1ea3i thi\u1ec7n VO2 max.<\/em><\/figcaption><\/figure>\n\n\n\n<p>B\u1eb1ng c\u00e1ch t\u0103ng c\u01b0\u1eddng t\u1ea7n su\u1ea5t, c\u01b0\u1eddng \u0111\u1ed9 c\u00e1c b\u00e0i t\u1eadp tim m\u1ea1ch nh\u01b0 \u0111i b\u1ed9 nhanh, ch\u1ea1y b\u1ed9, aerobic hay HIIT k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 n\u00e2ng cao kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 v\u00e0 s\u1eed d\u1ee5ng oxy c\u1ee7a c\u01a1 th\u1ec3, t\u1eeb \u0111\u00f3 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n v\u00e0 hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng m\u1ed9t c\u00e1ch \u0111\u00e1ng k\u1ec3. \u0110\u1ec3 h\u1ed7 tr\u1ee3 t\u1ed1t nh\u1ea5t cho qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 chinh ph\u1ee5c nh\u1eefng m\u1ee5c ti\u00eau VO2 max m\u1edbi, \u0111\u1eebng qu\u00ean trang b\u1ecb cho m\u00ecnh nh\u1eefng trang ph\u1ee5c v\u00e0 ph\u1ee5 ki\u1ec7n ch\u1ea1y b\u1ed9 ch\u1ea5t l\u01b0\u1ee3ng, tho\u1ea3i m\u00e1i v\u00e0 ph\u00f9 h\u1ee3p nh\u1ea5t t\u1ea1i Decathlon.<\/p>\n\n\n\n<p><em>>>> <\/em><a href=\"https:\/\/www.decathlon.vn\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Kh\u00e1m ph\u00e1 ngay b\u1ed9 s\u01b0u t\u1eadp trang ph\u1ee5c v\u00e0 ph\u1ee5 ki\u1ec7n th\u1ec3 thao m\u1edbi nh\u1ea5t 2025 t\u1ea1i Decathlon<\/em><\/a><em>.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. M\u1ed9t s\u1ed1 c\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p v\u1ec1 ch\u1ec9 s\u1ed1 VO2 max<\/h2>\n\n\n\n<p>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 th\u1eafc m\u1eafc th\u01b0\u1eddng g\u1eb7p v\u1ec1 ch\u1ec9 s\u1ed1 VO2 max, gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 ch\u1ec9 s\u1ed1 quan tr\u1ecdng n\u00e0y trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 theo d\u00f5i s\u1ee9c kh\u1ecfe:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ch\u1ec9 v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p m\u1edbi c\u1ea7n quan t\u00e2m \u0111\u1ebfn ch\u1ec9 s\u1ed1 VO2 max?<\/h3>\n\n\n\n<p>M\u1eb7c d\u00f9 vi\u1ec7c \u0111o l\u01b0\u1eddng l\u01b0\u1ee3ng oxy h\u1ea5p th\u1ee5 th\u01b0\u1eddng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng cho c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111\u1ec3 \u0111\u00e1nh gi\u00e1 v\u00e0 t\u1ed1i \u01b0u h\u00f3a hi\u1ec7u su\u1ea5t, nh\u01b0ng kh\u00f4ng ph\u1ea3i ch\u1ec9 v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p m\u1edbi c\u1ea7n quan t\u00e2m \u0111\u1ebfn ch\u1ec9 s\u1ed1 VO2 max. Theo d\u00f5i ch\u1ec9 s\u1ed1 VO2 max c\u0169ng r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi quan t\u00e2m \u0111\u1ebfn s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 t\u1ed5ng qu\u00e1t c\u1ee7a b\u1ea3n th\u00e2n. M\u1ed9t ch\u1ec9 s\u1ed1 VO2 max t\u1ed1t l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a m\u1ed9t h\u1ec7 tim m\u1ea1ch kh\u1ecfe m\u1ea1nh v\u00e0 kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng t\u1ed1t.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/7-vo2-max-la-gi.png\" alt=\"C\u1ea3i thi\u1ec7n VO2 max gi\u00fap n\u00e2ng cao s\u1ee9c kh\u1ecfe tim m\u1ea1ch.\" class=\"wp-image-28425\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/7-vo2-max-la-gi.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/7-vo2-max-la-gi-300x200.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/7-vo2-max-la-gi-768x512.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>C\u1ea3i thi\u1ec7n VO2 max gi\u00fap n\u00e2ng cao s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ng\u01b0\u1eddi c\u00f3 ch\u1ec9 s\u1ed1 VO2 max cao h\u01a1n th\u00ec ch\u1ea1y nhanh h\u01a1n ?<\/h3>\n\n\n\n<p>M\u1eb7c d\u00f9 VO2 max l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng quy\u1ebft \u0111\u1ecbnh kh\u1ea3 n\u0103ng ch\u1ea1y b\u1ec1n v\u00e0 duy tr\u00ec t\u1ed1c \u0111\u1ed9 cao, nh\u01b0ng t\u1ed1c \u0111\u1ed9 ch\u1ea1y c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 kh\u00e1c nh\u01b0 s\u1ee9c b\u1ec1n c\u01a1 b\u1eafp, tinh th\u1ea7n thi \u0111\u1ea5u, k\u1ef9 thu\u1eadt ch\u1ea1y v\u00e0 hi\u1ec7u qu\u1ea3 s\u1eed d\u1ee5ng n\u0103ng l\u01b0\u1ee3ng. M\u1ed9t ng\u01b0\u1eddi c\u00f3 VO2 max cao c\u00f3 ti\u1ec1m n\u0103ng ch\u1ea1y nhanh h\u01a1n, nh\u01b0ng h\u1ecd v\u1eabn c\u1ea7n ph\u1ea3i r\u00e8n luy\u1ec7n c\u00e1c y\u1ebfu t\u1ed1 kh\u00e1c \u0111\u1ec3 ph\u00e1t huy t\u1ed1i \u0111a kh\u1ea3 n\u0103ng c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n<p>Hy v\u1ecdng b\u00e0i vi\u1ebft n\u00e0y \u0111\u00e3 gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 VO2 max l\u00e0 g\u00ec v\u00e0 t\u1ea7m quan tr\u1ecdng c\u1ee7a ch\u1ec9 s\u1ed1 n\u00e0y, t\u1eeb \u0111\u00f3 c\u00f3 nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n n\u00f3. \u0110\u1ec3 h\u00e0nh tr\u00ecnh t\u1eadp luy\u1ec7n th\u00eam hi\u1ec7u qu\u1ea3, h\u00e3y trang b\u1ecb cho m\u00ecnh nh\u1eefng b\u1ed9 trang ph\u1ee5c tho\u1ea3i m\u00e1i nh\u1ea5t c\u00f9ng ph\u1ee5 ki\u1ec7n th\u1ec3 thao ch\u1ea5t l\u01b0\u1ee3ng t\u1ea1i Decathlon. Gh\u00e9 c\u1eeda h\u00e0ng Decathlon g\u1ea7n nh\u1ea5t ho\u1eb7c truy c\u1eadp <a href=\"https:\/\/www.decathlon.vn\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.decathlon.vn\/<\/a> \u0111\u1ec3 \u0111\u01b0\u1ee3c tr\u1ea3i nghi\u1ec7m nh\u1eefng b\u1ed9 s\u01b0u t\u1eadp th\u1ec3 thao m\u1edbi nh\u1ea5t.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>VO2 max l\u00e0 m\u1ed9t thu\u1eadt ng\u1eef c\u00f3 v\u1ebb xa l\u1ea1 v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u nh\u01b0ng l\u1ea1i l\u00e0 &#8220;ch\u00eca kh\u00f3a v\u00e0ng&#8221; m\u00e0 nh\u1eefng ng\u01b0\u1eddi&hellip;<\/p>\n","protected":false},"author":5,"featured_media":28426,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[8],"tags":[],"class_list":["post-28418","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kinh-nghiem-the-thao"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2025\/05\/1-vo2-max-la-gi-thumb.png",850,455,false],"thumbnail":["\/blog\/wp-content\/uploads\/2025\/05\/1-vo2-max-la-gi-thumb-150x150.png",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2025\/05\/1-vo2-max-la-gi-thumb-300x161.png",300,161,true],"medium_large":["\/blog\/wp-content\/uploads\/2025\/05\/1-vo2-max-la-gi-thumb-768x411.png",768,411,true],"large":["\/blog\/wp-content\/uploads\/2025\/05\/1-vo2-max-la-gi-thumb.png",850,455,false],"1536x1536":["\/blog\/wp-content\/uploads\/2025\/05\/1-vo2-max-la-gi-thumb.png",850,455,false],"2048x2048":["\/blog\/wp-content\/uploads\/2025\/05\/1-vo2-max-la-gi-thumb.png",850,455,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2025\/05\/1-vo2-max-la-gi-thumb-120x120.png",120,120,true]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"VO2 max l\u00e0 m\u1ed9t thu\u1eadt ng\u1eef c\u00f3 v\u1ebb xa l\u1ea1 v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u nh\u01b0ng l\u1ea1i l\u00e0 &#8220;ch\u00eca kh\u00f3a v\u00e0ng&#8221; m\u00e0 nh\u1eefng ng\u01b0\u1eddi&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/28418","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/comments?post=28418"}],"version-history":[{"count":1,"href":"\/blog\/wp-json\/wp\/v2\/posts\/28418\/revisions"}],"predecessor-version":[{"id":28427,"href":"\/blog\/wp-json\/wp\/v2\/posts\/28418\/revisions\/28427"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/28426"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=28418"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=28418"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=28418"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}