{"id":8304,"date":"2025-11-08T09:31:52","date_gmt":"2025-11-08T09:31:52","guid":{"rendered":"https:\/\/mypickle.vn\/?p=8304"},"modified":"2025-11-11T08:53:05","modified_gmt":"2025-11-11T08:53:05","slug":"giam-can-voi-pickleball-phan-tich-khoa-hoc-ve-cuong-do-thoi-gian-va-hieu-qua-dot-calo","status":"publish","type":"post","link":"https:\/\/mypickle.vn\/?p=8304","title":{"rendered":"Gi\u1ea3m c\u00e2n v\u1edbi Pickleball: Ph\u00e2n t\u00edch khoa h\u1ecdc v\u1ec1 c\u01b0\u1eddng \u0111\u1ed9, th\u1eddi gian v\u00e0 hi\u1ec7u qu\u1ea3 \u0111\u1ed1t calo"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Pickleball \u0111ang ph\u00e1t tri\u1ec3n m\u1ea1nh m\u1ebd ngo\u00e0i ni\u1ec1m vui v\u00e0 t\u00ednh c\u1ed9ng \u0111\u1ed3ng. Ch\u00ednh l\u00e0 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe \u0111\u00e1ng kinh ng\u1ea1c c\u1ee7a m\u00e0 n\u00f3 \u0111em l\u1ea1i. R\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi \u0111\u00e3 nh\u1eadn th\u1ea5y s\u1ef1 thay \u0111\u1ed5i r\u00f5 r\u1ec7t v\u1ec1 c\u00e2n n\u1eb7ng hay s\u1ee9c kho\u1ebb c\u1ee7a b\u1ea3n.  Nh\u01b0ng, m\u1ed9t c\u00e1ch khoa h\u1ecdc, Pickleball gi\u00fap gi\u1ea3m c\u00e2n nh\u01b0 th\u1ebf n\u00e0o? V\u00e0 <strong>b\u1ea1n th\u1ef1c s\u1ef1 c\u1ea7n ch\u01a1i bao l\u00e2u \u0111\u1ec3 th\u1ea5y \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 hi\u1ec7u qu\u1ea3?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e2u tr\u1ea3 l\u1eddi kh\u00f4ng ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 m\u1ed9t con s\u1ed1 (nh\u01b0 &#8220;60 ph\u00fat m\u1ed7i ng\u00e0y&#8221;). M\u00e0 ph\u1ee5 thu\u1ed9c v\u00e0o m\u1ed9t lo\u1ea1t c\u00e1c y\u1ebfu t\u1ed1 khoa h\u1ecdc v\u1ec1 c\u01b0\u1eddng \u0111\u1ed9 ch\u01a1i, trao \u0111\u1ed5i ch\u1ea5t. Hay nguy\u00ean t\u1eafc c\u1ed1t l\u00f5i c\u1ee7a vi\u1ec7c gi\u1ea3m c\u00e2n ch\u00ednh l\u00e0 <strong>th\u00e2m h\u1ee5t calo.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. Nguy\u00ean T\u1eafc C\u1ed1t L\u00f5i: Khoa H\u1ecdc V\u1ec1 Gi\u1ea3m C\u00e2n &amp; Th\u00e2m H\u1ee5t Calo<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tr\u01b0\u1edbc h\u1ebft, h\u00e3y nh\u1edb l\u1ea1i nguy\u00ean t\u1eafc v\u00e0ng: Gi\u1ea3m c\u00e2n ch\u1ec9 x\u1ea3y ra khi b\u1ea1n \u1edf trong tr\u1ea1ng th\u00e1i <strong>th\u00e2m h\u1ee5t calo (Calorie Deficit)<\/strong>. Ngh\u0129a l\u00e0 l\u01b0\u1ee3ng calo b\u1ea1n \u0111\u1ed1t ch\u00e1y (Calories Out) nhi\u1ec1u h\u01a1n l\u01b0\u1ee3ng calo b\u1ea1n n\u1ea1p v\u00e0o (Calories In).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pickleball l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3 cho v\u1ebf &#8220;Calories Out&#8221;.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"716\" height=\"383\" src=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-74.png\" alt=\"\" class=\"wp-image-8308\" style=\"width:780px;height:auto\" srcset=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-74.png 716w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-74-300x160.png 300w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-74-150x80.png 150w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-74-450x241.png 450w\" sizes=\"(max-width: 716px) 100vw, 716px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. &#8220;Gi\u1ea3i Ph\u1eabu&#8221; L\u01b0\u1ee3ng Calo B\u1ecb \u0110\u1ed1t Ch\u00e1y Trong Pickleball<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ec3 bi\u1ebft b\u1ea1n c\u1ea7n ch\u01a1i bao l\u00e2u, tr\u01b0\u1edbc ti\u00ean b\u1ea1n c\u1ea7n bi\u1ebft m\u00ecnh \u0111ang \u0111\u1ed1t ch\u00e1y bao nhi\u00eau. L\u01b0\u1ee3ng calo b\u1ecb \u0111\u1ed1t ch\u00e1y kh\u00f4ng c\u1ed1 \u0111\u1ecbnh, n\u00f3 ph\u1ee5 thu\u1ed9c ch\u1ee7 y\u1ebfu v\u00e0o 3 y\u1ebfu t\u1ed1:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Tr\u1ecdng L\u01b0\u1ee3ng C\u01a1 Th\u1ec3:<\/strong> Ng\u01b0\u1eddi n\u1eb7ng c\u00e2n h\u01a1n c\u1ea7n nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n \u0111\u1ec3 di chuy\u1ec3n. Do \u0111\u00f3 \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n trong c\u00f9ng m\u1ed9t kho\u1ea3ng th\u1eddi gian.<\/li>\n\n\n\n<li><strong>Th\u1eddi Gian (Duration):<\/strong> B\u1ea1n ch\u01a1i c\u00e0ng l\u00e2u, b\u1ea1n c\u00e0ng \u0111\u1ed1t ch\u00e1y nhi\u1ec1u.<\/li>\n\n\n\n<li><strong>C\u01b0\u1eddng \u0110\u1ed9 (Intensity):<\/strong> \u0110\u00e2y l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t. M\u1ed9t tr\u1eadn \u0111\u1ea5u \u0111\u01a1n (singles) c\u0103ng th\u1eb3ng s\u1ebd \u0111\u1ed1t ch\u00e1y calo nhi\u1ec1u h\u01a1n m\u1ed9t tr\u1eadn \u0111\u1ea5u \u0111\u00f4i (doubles).<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Trong khoa h\u1ecdc th\u1ec3 thao, c\u01b0\u1eddng \u0111\u1ed9 \u0111\u01b0\u1ee3c \u0111o b\u1eb1ng <strong>METs (Metabolic Equivalent of Task &#8211; \u0110\u01a1n v\u1ecb T\u01b0\u01a1ng \u0111\u01b0\u01a1ng Chuy\u1ec3n h\u00f3a)<\/strong>. 1 MET l\u00e0 l\u01b0\u1ee3ng n\u0103ng l\u01b0\u1ee3ng b\u1ea1n ti\u00eau th\u1ee5 khi ng\u1ed3i ngh\u1ec9 ng\u01a1i.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pickleball Giao l\u01b0u (Recreational Doubles):<\/strong> \u0110\u01b0\u1ee3c \u01b0\u1edbc t\u00ednh kho\u1ea3ng <strong>4.5 METs.<\/strong><\/li>\n\n\n\n<li><strong>Pickleball C\u1ea1nh tranh, Quy\u1ebft li\u1ec7t (Competitive Doubles\/Singles):<\/strong> C\u00f3 th\u1ec3 l\u00ean \u0111\u1ebfn <strong>7.0 &#8211; 8.0+ METs.<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>V\u1eady, L\u01b0\u1ee3ng Calo \u0110\u1ed1t Ch\u00e1y Th\u1ef1c T\u1ebf L\u00e0 Bao Nhi\u00eau?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u00fang ta c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00f4ng th\u1ee9c khoa h\u1ecdc \u01b0\u1edbc t\u00ednh:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L\u01b0\u1ee3ng Calo \u0110\u1ed1t Ch\u00e1y (m\u1ed7i gi\u1edd) \u2248 METs x Tr\u1ecdng L\u01b0\u1ee3ng C\u01a1 Th\u1ec3 (kg)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">H\u00e3y xem v\u00ed d\u1ee5 v\u1edbi m\u1ed9t ng\u01b0\u1eddi n\u1eb7ng 70kg (kho\u1ea3ng 154 lbs):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ch\u01a1i Giao l\u01b0u (4.5 METs):<\/strong> 4.5 METs x 70 kg \u2248 <strong>315 Calo\/gi\u1edd<\/strong><\/li>\n\n\n\n<li><strong>Ch\u01a1i Thi \u0110\u1ea5u C\u1ea1nh Tranh (7.5 METs):<\/strong> 7.5 METs x 70 kg \u2248 <strong>525 Calo\/gi\u1edd<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Nh\u01b0 b\u1ea1n th\u1ea5y, s\u1ef1 kh\u00e1c bi\u1ec7t v\u1ec1 c\u01b0\u1eddng \u0111\u1ed9 c\u00f3 th\u1ec3 l\u00e0m thay \u0111\u1ed5i l\u01b0\u1ee3ng calo \u0111\u1ed1t ch\u00e1y l\u00ean \u0111\u1ebfn <strong>g\u1ea7n 70%!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" width=\"707\" height=\"315\" src=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-72.png\" alt=\"\" class=\"wp-image-8306\" style=\"width:780px;height:auto\" srcset=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-72.png 707w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-72-300x134.png 300w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-72-150x67.png 150w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-72-450x200.png 450w\" sizes=\"(max-width: 707px) 100vw, 707px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. Tr\u1ea3 L\u1eddi C\u00e2u H\u1ecfi: &#8220;V\u1eady C\u1ea7n Ch\u01a1i Bao L\u00e2u?&#8221;<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e2u tr\u1ea3 l\u1eddi khoa h\u1ecdc l\u00e0: <strong>&#8220;N\u00f3 ph\u1ee5 thu\u1ed9c v\u00e0o m\u1ee5c ti\u00eau th\u00e2m h\u1ee5t calo h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n.&#8221;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ec3 gi\u1ea3m kho\u1ea3ng 0.5kg ch\u1ea5t b\u00e9o, b\u1ea1n c\u1ea7n th\u00e2m h\u1ee5t kho\u1ea3ng 3,500 &#8211; 3,800 calo. M\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n l\u00e0nh m\u1ea1nh l\u00e0 t\u1ea1o ra m\u1ee9c th\u00e2m h\u1ee5t kho\u1ea3ng <strong>500 calo m\u1ed7i ng\u00e0y<\/strong> (qua c\u1ea3 \u0103n u\u1ed1ng v\u00e0 t\u1eadp luy\u1ec7n).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>H\u00e3y l\u00e0m m\u1ed9t ph\u00e9p to\u00e1n:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u1ebfu b\u1ea1n ch\u01a1i Pickleball c\u01b0\u1eddng \u0111\u1ed9 trung b\u00ecnh (\u0111\u1ed1t 400 calo) trong <strong>1 gi\u1edd m\u1ed7i ng\u00e0y<\/strong>. B\u1ea1n \u0111\u00e3 \u0111\u1ea1t \u0111\u01b0\u1ee3c 80% m\u1ee5c ti\u00eau th\u00e2m h\u1ee5t calo c\u1ea7n thi\u1ebft t\u1eeb vi\u1ec7c t\u1eadp luy\u1ec7n.<\/li>\n\n\n\n<li>N\u1ebfu b\u1ea1n ch\u1ec9 c\u00f3 th\u1ec3 ch\u01a1i 3 l\u1ea7n m\u1ed9t tu\u1ea7n, b\u1ea1n s\u1ebd c\u1ea7n ch\u01a1i <strong>l\u00e2u h\u01a1n (90-120 ph\u00fat m\u1ed7i bu\u1ed5i)<\/strong>. \u0110\u1ed3ng th\u1eddi <strong>ki\u1ec3m so\u00e1t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng ch\u1eb7t ch\u1ebd h\u01a1n<\/strong> v\u00e0o nh\u1eefng ng\u00e0y kh\u00f4ng ch\u01a1i \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee9c th\u00e2m h\u1ee5t t\u01b0\u01a1ng t\u1ef1.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" width=\"717\" height=\"427\" src=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-76.png\" alt=\"\" class=\"wp-image-8310\" style=\"width:780px;height:auto\" srcset=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-76.png 717w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-76-300x179.png 300w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-76-150x89.png 150w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-76-450x268.png 450w\" sizes=\"(max-width: 717px) 100vw, 717px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">L\u1eddi Khuy\u00ean Khoa H\u1ecdc V\u1ec1 Th\u1eddi Gian:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Thay v\u00ec t\u1eadp trung v\u00e0o &#8220;c\u1ea7n ch\u01a1i bao l\u00e2u m\u1ed7i bu\u1ed5i&#8221;, h\u00e3y t\u1eadp trung v\u00e0o &#8220;t\u1ed5ng kh\u1ed1i l\u01b0\u1ee3ng v\u1eadn \u0111\u1ed9ng h\u00e0ng tu\u1ea7n&#8221;.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00ednh nh\u1ea5t qu\u00e1n (Consistency) quan tr\u1ecdng h\u01a1n th\u1eddi gian c\u1ee7a m\u1ed9t bu\u1ed5i t\u1eadp.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5 bu\u1ed5i t\u1eadp, m\u1ed7i bu\u1ed5i 60 ph\u00fat (t\u1ed5ng 300 ph\u00fat\/tu\u1ea7n) s\u1ebd hi\u1ec7u qu\u1ea3 h\u01a1n cho vi\u1ec7c gi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng so v\u1edbi 2 bu\u1ed5i t\u1eadp &#8220;h\u1ee7y di\u1ec7t&#8221;, m\u1ed7i bu\u1ed5i 150 ph\u00fat (t\u1ed5ng 300 ph\u00fat\/tu\u1ea7n).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t m\u1ee5c ti\u00eau tuy\u1ec7t v\u1eddi \u0111\u1ec3 b\u1eaft \u0111\u1ea7u l\u00e0: <strong>Ph\u1ea5n \u0111\u1ea5u \u0111\u1ea1t 150-300 ph\u00fat ch\u01a1i Pickleball c\u01b0\u1eddng \u0111\u1ed9 trung b\u00ecnh \u0111\u1ebfn cao m\u1ed7i tu\u1ea7n.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4. L\u1ee3i \u00cdch &#8220;\u1ea8n&#8221; C\u1ee7a Pickleball Gi\u00fap Gi\u1ea3m C\u00e2n (Ngo\u00e0i Calo)<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" src=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-75.png\" alt=\"\" class=\"wp-image-8309\" style=\"width:780px;height:auto\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t b\u00e0i ph\u00e2n t\u00edch khoa h\u1ecdc s\u1ebd kh\u00f4ng ho\u00e0n ch\u1ec9nh n\u1ebfu ch\u1ec9 n\u00f3i v\u1ec1 calo. Pickleball th\u00fac \u0111\u1ea9y gi\u1ea3m c\u00e2n theo nh\u1eefng c\u00e1ch tinh vi h\u01a1n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Y\u1ebfu T\u1ed1 B\u1ec1n V\u1eefng (Sustainability):<\/strong> \u0110\u00e2y l\u00e0 l\u1ee3i \u00edch s\u1ed1 1. C\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c (nh\u01b0 ch\u1ea1y b\u1ed9) c\u00f3 th\u1ec3 nh\u00e0m ch\u00e1n, khi\u1ebfn b\u1ea1n d\u1ec5 b\u1ecf cu\u1ed9c. Pickleball <strong>g\u00e2y nghi\u1ec7n v\u00ec n\u00f3 VUI.<\/strong> Y\u1ebfu t\u1ed1 vui v\u1ebb \u0111\u1ea3m b\u1ea3o b\u1ea1n s\u1ebd <strong>duy tr\u00ec vi\u1ec7c t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n<\/strong>. V\u00e0 <strong>s\u1ef1 nh\u1ea5t qu\u00e1n<\/strong> l\u00e0 ch\u00eca kh\u00f3a v\u00e0ng c\u1ee7a m\u1ecdi l\u1ed9 tr\u00ecnh gi\u1ea3m c\u00e2n.<\/li>\n\n\n\n<li><strong>B\u1ea3n Ch\u1ea5t HIIT (T\u1eadp Luy\u1ec7n C\u01b0\u1eddng \u0110\u1ed9 Cao Ng\u1eaft Qu\u00e3ng):<\/strong> Pickleball kh\u00f4ng ph\u1ea3i l\u00e0 ch\u1ea1y \u0111\u1ec1u \u0111\u1ec1u. N\u00f3 l\u00e0 s\u1ef1 xen k\u1ebd c\u1ee7a nh\u1eefng pha <strong>b\u00f9ng n\u1ed5<\/strong> (ch\u1ea1y n\u01b0\u1edbc r\u00fat c\u1ee9u b\u00f3ng, smash) v\u00e0 nh\u1eefng giai \u0111o\u1ea1n <strong>ph\u1ee5c h\u1ed3i t\u00edch c\u1ef1c<\/strong> (dink \u1edf v\u1ea1ch b\u1ebfp).\n<ul class=\"wp-block-list\">\n<li><strong>Hi\u1ec7u \u1ee8ng &#8220;\u0110\u1ed1t Ch\u00e1y Sau&#8221; (EPOC):<\/strong> L\u1ed1i ch\u01a1i HIIT n\u00e0y \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 l\u00e0m t\u0103ng <strong>Hi\u1ec7u \u1ee9ng Ti\u00eau th\u1ee5 Oxy Sau T\u1eadp luy\u1ec7n (EPOC)<\/strong>. C\u01a1 th\u1ec3 b\u1ea1n ti\u1ebfp t\u1ee5c \u0111\u1ed1t ch\u00e1y calo \u1edf m\u1ee9c \u0111\u1ed9 cao h\u01a1n <strong>ngay c\u1ea3 sau khi b\u1ea1n \u0111\u00e3 r\u1eddi s\u00e2n.<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>X\u00e2y D\u1ef1ng C\u01a1 B\u1eafp Ch\u1ee9c N\u0103ng:<\/strong> Vi\u1ec7c di chuy\u1ec3n ngang, l\u00f9i, xoay ng\u01b0\u1eddi, v\u00e0 c\u00e1c c\u00fa \u0111\u00e1nh s\u1ebd x\u00e2y d\u1ef1ng c\u00e1c nh\u00f3m c\u01a1 ch\u1ee9c n\u0103ng (\u0111\u1eb7c bi\u1ec7t l\u00e0 ch\u00e2n, m\u00f4ng v\u00e0 c\u01a1 trung t\u00e2m &#8211; core). C\u00e0ng nhi\u1ec1u c\u01a1 b\u1eafp, <strong>T\u1ef7 l\u1ec7 Trao \u0111\u1ed5i ch\u1ea5t C\u01a1 b\u1ea3n (BMR)<\/strong> c\u1ee7a b\u1ea1n c\u00e0ng cao, ngh\u0129a l\u00e0 b\u1ea1n \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n ngay c\u1ea3 khi \u0111ang ngh\u1ec9 ng\u01a1i.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5. M\u1eb7t C\u00f2n L\u1ea1i C\u1ee7a V\u1ea5n \u0110\u1ec1: &#8220;Calories In&#8221; (B\u1ea1n Kh\u00f4ng Th\u1ec3 B\u1ecf Qua Dinh D\u01b0\u1ee1ng)<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u00e2y l\u00e0 &#8220;c\u00e1i b\u1eaby&#8221; l\u1edbn nh\u1ea5t m\u00e0 ng\u01b0\u1eddi ch\u01a1i Pickleball th\u01b0\u1eddng m\u1eafc ph\u1ea3i.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>T\u00e2m l\u00fd &#8220;T\u1ef1 Th\u01b0\u1edfng&#8221;:<\/strong> &#8220;T\u00f4i v\u1eeba ch\u01a1i 2 ti\u1ebfng \u0111\u1eabm m\u1ed3 h\u00f4i, t\u00f4i x\u1ee9ng \u0111\u00e1ng \u0103n m\u1ed9t b\u1eefa th\u1ecbnh so\u1ea1n\/u\u1ed1ng v\u00e0i ly bia.&#8221;<\/li>\n\n\n\n<li><strong>S\u1ef1 Th\u1eadt Khoa H\u1ecdc:<\/strong> M\u1ed9t b\u1eefa \u0103n &#8220;t\u1ef1 th\u01b0\u1edfng&#8221; \u0111\u00f3 c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng <strong>x\u00f3a s\u1ed5 to\u00e0n b\u1ed9 l\u01b0\u1ee3ng calo<\/strong> b\u1ea1n v\u1eeba v\u1ea5t v\u1ea3 \u0111\u1ed1t ch\u00e1y tr\u00ean s\u00e2n.<\/li>\n\n\n\n<li><strong>Nguy\u00ean T\u1eafc B\u1ea5t Di B\u1ea5t D\u1ecbch:<\/strong> <strong>B\u1ea1n kh\u00f4ng th\u1ec3 &#8220;t\u1eadp luy\u1ec7n v\u01b0\u1ee3t qua&#8221; m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng t\u1ed3i (You cannot out-train a bad diet).<\/strong> \u0110\u1ec3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3, 80% th\u00e0nh c\u00f4ng \u0111\u1ebfn t\u1eeb vi\u1ec7c ki\u1ec3m so\u00e1t &#8220;Calories In&#8221; (dinh d\u01b0\u1ee1ng) v\u00e0 20% \u0111\u1ebfn t\u1eeb &#8220;Calories Out&#8221; (v\u1eadn \u0111\u1ed9ng).<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"673\" height=\"412\" src=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-73.png\" alt=\"\" class=\"wp-image-8307\" style=\"width:780px;height:auto\" srcset=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-73.png 673w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-73-300x184.png 300w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-73-150x92.png 150w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-73-450x275.png 450w\" sizes=\"(max-width: 673px) 100vw, 673px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>K\u1ebft Lu\u1eadn: Pickleball L\u00e0 M\u1ed9t C\u00f4ng C\u1ee5 Tuy\u1ec7t V\u1eddi, Kh\u00f4ng Ph\u1ea3i &#8220;Vi\u00ean \u0110\u1ea1n B\u1ea1c&#8221;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pickleball l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 <strong>v\u00f4 c\u00f9ng hi\u1ec7u qu\u1ea3<\/strong> \u0111\u1ec3 gi\u1ea3m c\u00e2n, kh\u00f4ng ch\u1ec9 v\u00ec n\u00f3 \u0111\u1ed1t ch\u00e1y m\u1ed9t l\u01b0\u1ee3ng calo \u0111\u00e1ng k\u1ec3 (300-500+ calo\/gi\u1edd), m\u00e0 c\u00f2n v\u00ec n\u00f3 mang l\u1ea1i l\u1ee3i \u00edch trao \u0111\u1ed5i ch\u1ea5t c\u1ee7a HIIT v\u00e0 quan tr\u1ecdng nh\u1ea5t \u2013 <strong>n\u00f3 \u0111\u1ee7 vui \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 duy tr\u00ec m\u1ed9t c\u00e1ch nh\u1ea5t qu\u00e1n.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ec3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3, h\u00e3y \u0111\u1eb7t m\u1ee5c ti\u00eau ch\u01a1i <strong>\u00edt nh\u1ea5t 150-300 ph\u00fat m\u1ed7i tu\u1ea7n<\/strong> v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 m\u00e0 b\u1ea1n c\u1ea3m th\u1ea5y th\u1eed th\u00e1ch. Tuy nhi\u00ean, h\u00e3y nh\u1edb r\u1eb1ng th\u1eddi gian tr\u00ean s\u00e2n ch\u1ec9 l\u00e0 m\u1ed9t n\u1eeda c\u1ee7a ph\u01b0\u01a1ng tr\u00ecnh. H\u00e3y k\u1ebft h\u1ee3p n\u00f3 v\u1edbi m\u1ed9t <strong>ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00f3 ki\u1ec3m so\u00e1t<\/strong> \u0111\u1ec3 t\u1ea1o ra s\u1ef1 th\u00e2m h\u1ee5t calo b\u1ec1n v\u1eefng.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pickleball \u0111ang ph\u00e1t tri\u1ec3n m\u1ea1nh m\u1ebd ngo\u00e0i ni\u1ec1m vui v\u00e0 t\u00ednh c\u1ed9ng \u0111\u1ed3ng. Ch\u00ednh l\u00e0 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe \u0111\u00e1ng kinh ng\u1ea1c c\u1ee7a m\u00e0 n\u00f3 \u0111em l\u1ea1i. R\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi \u0111\u00e3 nh\u1eadn th\u1ea5y s\u1ef1 thay \u0111\u1ed5i r\u00f5 r\u1ec7t v\u1ec1 c\u00e2n n\u1eb7ng hay s\u1ee9c kho\u1ebb c\u1ee7a b\u1ea3n. Nh\u01b0ng, m\u1ed9t c\u00e1ch khoa h\u1ecdc, Pickleball gi\u00fap gi\u1ea3m c\u00e2n<\/p>\n","protected":false},"author":4,"featured_media":8309,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,1],"tags":[51,29],"class_list":["post-8304","post","type-post","status-publish","format-standard","has-post-thumbnail","category-suc-khoe-the-chat","category-uncategorized","tag-picks","tag-top-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Gi\u1ea3m c\u00e2n v\u1edbi Pickleball: Ph\u00e2n t\u00edch khoa h\u1ecdc v\u1ec1 c\u01b0\u1eddng \u0111\u1ed9, th\u1eddi gian v\u00e0 hi\u1ec7u qu\u1ea3 \u0111\u1ed1t calo - MyPickle<\/title>\n<meta name=\"description\" content=\"Pickleball \u0111ang b\u00f9ng n\u1ed5, v\u00e0 m\u1ed9t trong nh\u1eefng l\u00fd do l\u1edbn nh\u1ea5t, ngo\u00e0i ni\u1ec1m vui v\u00e0 t\u00ednh c\u1ed9ng \u0111\u1ed3ng, ch\u00ednh l\u00e0 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe \u0111\u00e1ng kinh ng\u1ea1c c\u1ee7a n\u00f3. R\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi \u0111\u00e3 nh\u1eadn th\u1ea5y s\u1ef1 thay \u0111\u1ed5i r\u00f5 r\u1ec7t v\u1ec1 c\u00e2n n\u1eb7ng v\u00e0 th\u1ec3 ch\u1ea5t khi tham gia m\u00f4n th\u1ec3 thao n\u00e0y. Nh\u01b0ng, m\u1ed9t c\u00e1ch khoa h\u1ecdc, Pickleball gi\u00fap gi\u1ea3m c\u00e2n nh\u01b0 th\u1ebf n\u00e0o v\u00e0 b\u1ea1n th\u1ef1c s\u1ef1 c\u1ea7n ch\u01a1i bao l\u00e2u \u0111\u1ec3 th\u1ea5y \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 hi\u1ec7u qu\u1ea3?C\u00e2u tr\u1ea3 l\u1eddi kh\u00f4ng ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 m\u1ed9t con s\u1ed1 (nh\u01b0 &quot;60 ph\u00fat m\u1ed7i ng\u00e0y&quot;), m\u00e0 ph\u1ee5 thu\u1ed9c v\u00e0o m\u1ed9t lo\u1ea1t c\u00e1c y\u1ebfu t\u1ed1 khoa h\u1ecdc v\u1ec1 c\u01b0\u1eddng \u0111\u1ed9, trao \u0111\u1ed5i ch\u1ea5t v\u00e0 nguy\u00ean t\u1eafc c\u1ed1t l\u00f5i c\u1ee7a vi\u1ec7c gi\u1ea3m c\u00e2n: th\u00e2m h\u1ee5t calo.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mypickle.vn\/?p=8304\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gi\u1ea3m c\u00e2n v\u1edbi Pickleball: Ph\u00e2n t\u00edch khoa h\u1ecdc v\u1ec1 c\u01b0\u1eddng \u0111\u1ed9, th\u1eddi gian v\u00e0 hi\u1ec7u qu\u1ea3 \u0111\u1ed1t calo - MyPickle\" \/>\n<meta property=\"og:description\" content=\"Pickleball \u0111ang b\u00f9ng n\u1ed5, v\u00e0 m\u1ed9t trong nh\u1eefng l\u00fd do l\u1edbn nh\u1ea5t, ngo\u00e0i ni\u1ec1m vui v\u00e0 t\u00ednh c\u1ed9ng \u0111\u1ed3ng, ch\u00ednh l\u00e0 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe \u0111\u00e1ng kinh ng\u1ea1c c\u1ee7a n\u00f3. R\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi \u0111\u00e3 nh\u1eadn th\u1ea5y s\u1ef1 thay \u0111\u1ed5i r\u00f5 r\u1ec7t v\u1ec1 c\u00e2n n\u1eb7ng v\u00e0 th\u1ec3 ch\u1ea5t khi tham gia m\u00f4n th\u1ec3 thao n\u00e0y. Nh\u01b0ng, m\u1ed9t c\u00e1ch khoa h\u1ecdc, Pickleball gi\u00fap gi\u1ea3m c\u00e2n nh\u01b0 th\u1ebf n\u00e0o v\u00e0 b\u1ea1n th\u1ef1c s\u1ef1 c\u1ea7n ch\u01a1i bao l\u00e2u \u0111\u1ec3 th\u1ea5y \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 hi\u1ec7u qu\u1ea3?C\u00e2u tr\u1ea3 l\u1eddi kh\u00f4ng ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 m\u1ed9t con s\u1ed1 (nh\u01b0 &quot;60 ph\u00fat m\u1ed7i ng\u00e0y&quot;), m\u00e0 ph\u1ee5 thu\u1ed9c v\u00e0o m\u1ed9t lo\u1ea1t c\u00e1c y\u1ebfu t\u1ed1 khoa h\u1ecdc v\u1ec1 c\u01b0\u1eddng \u0111\u1ed9, trao \u0111\u1ed5i ch\u1ea5t v\u00e0 nguy\u00ean t\u1eafc c\u1ed1t l\u00f5i c\u1ee7a vi\u1ec7c gi\u1ea3m c\u00e2n: th\u00e2m h\u1ee5t calo.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mypickle.vn\/?p=8304\" \/>\n<meta property=\"og:site_name\" content=\"MyPickle\" \/>\n<meta property=\"article:published_time\" content=\"2025-11-08T09:31:52+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-11-11T08:53:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-75-e1762594477770.png\" \/>\n\t<meta property=\"og:image:width\" content=\"580\" \/>\n\t<meta property=\"og:image:height\" content=\"580\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Dz\u1ebdng\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dz\u1ebdng\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mypickle.vn\/?p=8304\",\"url\":\"https:\/\/mypickle.vn\/?p=8304\",\"name\":\"Gi\u1ea3m c\u00e2n v\u1edbi Pickleball: Ph\u00e2n t\u00edch khoa h\u1ecdc v\u1ec1 c\u01b0\u1eddng \u0111\u1ed9, th\u1eddi gian v\u00e0 hi\u1ec7u qu\u1ea3 \u0111\u1ed1t calo - MyPickle\",\"isPartOf\":{\"@id\":\"https:\/\/mypickle.vn\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/mypickle.vn\/?p=8304#primaryimage\"},\"image\":{\"@id\":\"https:\/\/mypickle.vn\/?p=8304#primaryimage\"},\"thumbnailUrl\":\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-75-e1762594477770.png\",\"datePublished\":\"2025-11-08T09:31:52+00:00\",\"dateModified\":\"2025-11-11T08:53:05+00:00\",\"author\":{\"@id\":\"https:\/\/mypickle.vn\/#\/schema\/person\/78894365a617d8ef93754c0caa9dbbaa\"},\"description\":\"Pickleball \u0111ang b\u00f9ng n\u1ed5, v\u00e0 m\u1ed9t trong nh\u1eefng l\u00fd do l\u1edbn nh\u1ea5t, ngo\u00e0i ni\u1ec1m vui v\u00e0 t\u00ednh c\u1ed9ng \u0111\u1ed3ng, ch\u00ednh l\u00e0 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe \u0111\u00e1ng kinh ng\u1ea1c c\u1ee7a n\u00f3. R\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi \u0111\u00e3 nh\u1eadn th\u1ea5y s\u1ef1 thay \u0111\u1ed5i r\u00f5 r\u1ec7t v\u1ec1 c\u00e2n n\u1eb7ng v\u00e0 th\u1ec3 ch\u1ea5t khi tham gia m\u00f4n th\u1ec3 thao n\u00e0y. 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