{"id":26010,"date":"2026-07-08T15:42:05","date_gmt":"2026-07-08T08:42:05","guid":{"rendered":"https:\/\/lemogym.com\/tap-gym-buoi-sang-hay-buoi-toi-cai-nao-tot-hon\/"},"modified":"2026-07-08T16:58:09","modified_gmt":"2026-07-08T09:58:09","slug":"tap-gym-buoi-sang-hay-buoi-toi-cai-nao-tot-hon","status":"publish","type":"post","link":"https:\/\/lemogym.com\/th\/tap-gym-buoi-sang-hay-buoi-toi-cai-nao-tot-hon\/","title":{"rendered":"\u0e2d\u0e2d\u0e01\u0e01\u0e33\u0e25\u0e31\u0e07\u0e01\u0e32\u0e22\u0e15\u0e2d\u0e19\u0e40\u0e0a\u0e49\u0e32\u0e2b\u0e23\u0e37\u0e2d\u0e15\u0e2d\u0e19\u0e40\u0e22\u0e47\u0e19 \u2014 \u0e2d\u0e30\u0e44\u0e23\u0e14\u0e35\u0e01\u0e27\u0e48\u0e32\u0e2a\u0e33\u0e2b\u0e23\u0e31\u0e1a\u0e1c\u0e39\u0e49\u0e2b\u0e0d\u0e34\u0e07?"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0110\u00e2y l\u00e0 cu\u1ed9c tranh lu\u1eadn kh\u00f4ng h\u1ed3i k\u1ebft trong c\u1ed9ng \u0111\u1ed3ng gym: <strong>s\u00e1ng hay t\u1ed1i t\u1ed1t h\u01a1n?<\/strong> C\u00e2u tr\u1ea3 l\u1eddi ng\u1eafn g\u1ecdn l\u00e0: c\u1ea3 hai \u0111\u1ec1u t\u1ed1t \u2014 quan tr\u1ecdng l\u00e0 b\u1ea1n t\u1eadp v\u00e0o gi\u1edd n\u00e0o m\u00e0 b\u1ea1n <em>c\u00f3 th\u1ec3 duy tr\u00ec nh\u1ea5t qu\u00e1n nh\u1ea5t<\/em>. H\u00e3y ph\u00e2n t\u00edch khoa h\u1ecdc \u0111\u1ec3 b\u1ea1n t\u1ef1 quy\u1ebft \u0111\u1ecbnh.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1280\" height=\"854\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/morning-gym-woman.jpg\" alt=\"Ph\u1ee5 n\u1eef t\u1eadp gym bu\u1ed5i s\u00e1ng so v\u1edbi bu\u1ed5i t\u1ed1i n\u00e0o t\u1ed1t h\u01a1n\" class=\"wp-image-26077\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/morning-gym-woman.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/morning-vs-evening-gym-300x200.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/morning-vs-evening-gym-1024x683.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/morning-vs-evening-gym-768x512.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/morning-vs-evening-gym-18x12.jpg 18w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/morning-vs-evening-gym-600x400.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/morning-vs-evening-gym-150x100.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">Khoa H\u1ecdc V\u1ec1 Th\u1eddi \u0110i\u1ec3m T\u1eadp Gym<\/h2>\n<p class=\"wp-block-paragraph\">C\u01a1 th\u1ec3 ng\u01b0\u1eddi c\u00f3 nh\u1ecbp sinh h\u1ecdc (circadian rhythm) 24 gi\u1edd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn m\u1ecdi ch\u1ee9c n\u0103ng sinh l\u00fd. Nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 \u0111\u1ea1t \u0111\u1ec9nh v\u00e0o 16:00\u201320:00 \u2014 \u0111\u00e2y l\u00e0 khi s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, t\u1ed1c \u0111\u1ed9 ph\u1ea3n x\u1ea1 v\u00e0 dung t\u00edch ph\u1ed5i cao nh\u1ea5t. Tuy nhi\u00ean, nh\u1ea5t qu\u00e1n quan tr\u1ecdng h\u01a1n th\u1eddi \u0111i\u1ec3m &#8220;l\u00fd t\u01b0\u1edfng&#8221; tr\u00ean l\u00fd thuy\u1ebft.<\/p>\n<h2 class=\"wp-block-heading\">T\u1eadp Gym Bu\u1ed5i S\u00e1ng \u2014 \u01afu &#038; Nh\u01b0\u1ee3c<\/h2>\n<h3 class=\"wp-block-heading\">\u2705 \u01afu \u0110i\u1ec3m Bu\u1ed5i S\u00e1ng<\/h3>\n<ul class=\"wp-block-list\">\n<li><strong>T\u0103ng n\u0103ng l\u01b0\u1ee3ng c\u1ea3 ng\u00e0y:<\/strong> Endorphin t\u1eeb bu\u1ed5i t\u1eadp k\u00e9o d\u00e0i 4\u20136 ti\u1ebfng sau, c\u1ea3i thi\u1ec7n mood v\u00e0 focus<\/li>\n<li><strong>\u00cdt b\u1ecb gi\u00e1n \u0111o\u1ea1n:<\/strong> Kh\u00f4ng c\u00f3 h\u1ecdp \u0111\u1ed9t xu\u1ea5t hay k\u1ebf ho\u1ea1ch t\u1ed1i b\u1ea5t ng\u1edd h\u1ee7y bu\u1ed5i t\u1eadp<\/li>\n<li><strong>Gym \u00edt \u0111\u00f4ng:<\/strong> 6:00\u20138:00 s\u00e1ng l\u00e0 gi\u1edd y\u00ean t\u0129nh nh\u1ea5t \u2014 kh\u00f4ng ph\u1ea3i \u0111\u1ee3i m\u00e1y<\/li>\n<li><strong>T\u1eadp fasted c\u00f3 th\u1ec3 \u0111\u1ed1t m\u1ee1 t\u1ed1t h\u01a1n:<\/strong> Insulin th\u1ea5p bu\u1ed5i s\u00e1ng gi\u00fap c\u01a1 th\u1ec3 d\u00f9ng m\u1ee1 l\u00e0m n\u0103ng l\u01b0\u1ee3ng<\/li>\n<li><strong>Xong vi\u1ec7c s\u1edbm:<\/strong> C\u1ea3m gi\u00e1c th\u00e0nh t\u1ef1u t\u1eeb 7 gi\u1edd s\u00e1ng t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c c\u1ea3 ng\u00e0y<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">\u274c Nh\u01b0\u1ee3c \u0110i\u1ec3m Bu\u1ed5i S\u00e1ng<\/h3>\n<ul class=\"wp-block-list\">\n<li>C\u01a1 th\u1ec3 ch\u01b0a &#8220;th\u1ee9c d\u1eady&#8221; \u2014 nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 th\u1ea5p, c\u01a1 b\u1eafp c\u1ee9ng h\u01a1n, c\u1ea7n warm-up d\u00e0i h\u01a1n<\/li>\n<li>Hi\u1ec7u su\u1ea5t t\u1eadp t\u1ea1 th\u1ea5p h\u01a1n 5\u201310% so v\u1edbi bu\u1ed5i t\u1ed1i (theo nghi\u00ean c\u1ee9u)<\/li>\n<li>Cortisol t\u1ef1 nhi\u00ean cao bu\u1ed5i s\u00e1ng \u2014 k\u1ebft h\u1ee3p v\u1edbi t\u1eadp n\u1eb7ng c\u00f3 th\u1ec3 overtrain n\u1ebfu kh\u00f4ng c\u1ea9n th\u1eadn<\/li>\n<li>Ph\u1ea3i d\u1eady s\u1edbm h\u01a1n \u2014 \u1ea3nh h\u01b0\u1edfng gi\u1ea5c ng\u1ee7 n\u1ebfu kh\u00f4ng \u0111i ng\u1ee7 s\u1edbm<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1280\" height=\"831\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/gym-woman-workout-1.jpg\" alt=\"Ph\u1ee5 n\u1eef t\u1eadp gym bu\u1ed5i s\u00e1ng s\u1edbm t\u1ea1i ph\u00f2ng gym\" class=\"wp-image-26065\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/gym-woman-workout-1.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-300x195.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-1024x665.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-768x499.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-18x12.jpg 18w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-600x390.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-150x97.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">T\u1eadp Gym Bu\u1ed5i T\u1ed1i \u2014 \u01afu &#038; Nh\u01b0\u1ee3c<\/h2>\n<h3 class=\"wp-block-heading\">\u2705 \u01afu \u0110i\u1ec3m Bu\u1ed5i T\u1ed1i<\/h3>\n<ul class=\"wp-block-list\">\n<li><strong>C\u01a1 th\u1ec3 \u1edf \u0111\u1ec9nh hi\u1ec7u su\u1ea5t:<\/strong> Nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 cao nh\u1ea5t, s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp \u0111\u1ea1t peak 16:00\u201320:00<\/li>\n<li><strong>T\u1eadp n\u1eb7ng h\u01a1n:<\/strong> Nghi\u00ean c\u1ee9u cho th\u1ea5y s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp cao h\u01a1n 20% so v\u1edbi bu\u1ed5i s\u00e1ng<\/li>\n<li><strong>Stress relief sau c\u00f4ng vi\u1ec7c:<\/strong> Gym l\u00e0 c\u00e1ch x\u1ea3 stress hi\u1ec7u qu\u1ea3 nh\u1ea5t sau ng\u00e0y l\u00e0m vi\u1ec7c c\u0103ng th\u1eb3ng<\/li>\n<li><strong>\u0110\u00e3 \u0111\u01b0\u1ee3c \u0103n u\u1ed1ng \u0111\u1ee7:<\/strong> Fuel \u0111\u1ea7y \u0111\u1ee7 t\u1eeb c\u00e1c b\u1eefa trong ng\u00e0y \u0111\u1ec3 t\u1eadp n\u1eb7ng h\u01a1n<\/li>\n<li><strong>C\u01a1 th\u1ec3 linh ho\u1ea1t h\u01a1n:<\/strong> \u0110\u00e3 v\u1eadn \u0111\u1ed9ng c\u1ea3 ng\u00e0y, c\u01a1 \u00edt c\u1ee9ng h\u01a1n bu\u1ed5i s\u00e1ng<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">\u274c Nh\u01b0\u1ee3c \u0110i\u1ec3m Bu\u1ed5i T\u1ed1i<\/h3>\n<ul class=\"wp-block-list\">\n<li>D\u1ec5 b\u1ecb h\u1ee7y k\u1ebf ho\u1ea1ch \u2014 l\u00e0m th\u00eam gi\u1edd, b\u1ea1n b\u00e8 r\u1ee7 \u0111i \u0103n, m\u1ec7t sau c\u00f4ng vi\u1ec7c<\/li>\n<li>T\u1eadp sau 21:00 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng gi\u1ea5c ng\u1ee7 (cortisol t\u0103ng) v\u1edbi m\u1ed9t s\u1ed1 ng\u01b0\u1eddi<\/li>\n<li>Gym \u0111\u00f4ng nh\u1ea5t 17:00\u201319:00 \u2014 ph\u1ea3i \u0111\u1ee3i m\u00e1y, m\u1ea5t th\u1eddi gian<\/li>\n<li>N\u1ebfu m\u1ec7t sau ng\u00e0y l\u00e0m vi\u1ec7c, d\u1ec5 t\u1eadp kh\u00f4ng \u0111\u1ee7 c\u01b0\u1eddng \u0111\u1ed9<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1280\" height=\"1280\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/running-woman-fitness.jpg\" alt=\"Ph\u1ee5 n\u1eef ch\u1ea1y b\u1ed9 t\u1eadp gym cardio bu\u1ed5i chi\u1ec1u t\u1ed1i\" class=\"wp-image-26075\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/running-woman-fitness.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-running-cardio-300x300.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-running-cardio-1024x1024.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-running-cardio-150x150.jpg 150w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-running-cardio-768x768.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-running-cardio-12x12.jpg 12w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-running-cardio-600x600.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-running-cardio-96x96.jpg 96w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">Nghi\u00ean C\u1ee9u Khoa H\u1ecdc N\u00f3i G\u00ec?<\/h2>\n<ul class=\"wp-block-list\">\n<li><strong>S\u1ee9c m\u1ea1nh &#038; power:<\/strong> Bu\u1ed5i t\u1ed1i cao h\u01a1n 20% (Atkinson et al., 2007)<\/li>\n<li><strong>S\u1ee9c b\u1ec1n aerobic:<\/strong> Bu\u1ed5i t\u1ed1i t\u1ed1t h\u01a1n 4\u20135% (Hill et al., 1992)<\/li>\n<li><strong>Body composition:<\/strong> Kh\u00f4ng c\u00f3 s\u1ef1 kh\u00e1c bi\u1ec7t \u0111\u00e1ng k\u1ec3 n\u1ebfu calo\/protein nh\u01b0 nhau (Lim et al., 2020)<\/li>\n<li><strong>Nh\u1ea5t qu\u00e1n:<\/strong> Bu\u1ed5i s\u00e1ng c\u00f3 t\u1ef7 l\u1ec7 duy tr\u00ec cao h\u01a1n v\u00ec \u00edt b\u1ecb gi\u00e1n \u0111o\u1ea1n (Stutz et al., 2019)<\/li>\n<li><strong>K\u1ebft lu\u1eadn:<\/strong> S\u1ef1 kh\u00e1c bi\u1ec7t v\u1ec1 performance l\u00e0 nh\u1ecf \u2014 consistency quan tr\u1ecdng h\u01a1n timing<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\">K\u1ebft Lu\u1eadn: B\u1ea1n N\u00ean T\u1eadp Gi\u1edd N\u00e0o?<\/h2>\n<ul class=\"wp-block-list\">\n<li><strong>B\u1ea1n l\u00e0 &#8220;c\u00fa \u0111\u00eam&#8221; ho\u1eb7c m\u1ee5c ti\u00eau l\u00e0 t\u1ed1i \u0111a s\u1ee9c m\u1ea1nh:<\/strong> T\u1eadp t\u1ed1i<\/li>\n<li><strong>B\u1ea1n d\u1ec5 b\u1ecb h\u1ee7y k\u1ebf ho\u1ea1ch t\u1ed1i:<\/strong> T\u1eadp s\u00e1ng \u2014 consistency quan tr\u1ecdng h\u01a1n timing<\/li>\n<li><strong>B\u1ea1n b\u1ecb stress n\u1eb7ng t\u1eeb c\u00f4ng vi\u1ec7c:<\/strong> T\u1eadp t\u1ed1i nh\u01b0 stress release<\/li>\n<li><strong>M\u1ee5c ti\u00eau gi\u1ea3m m\u1ee1, t\u1eadp fasted:<\/strong> T\u1eadp s\u00e1ng tr\u01b0\u1edbc b\u1eefa s\u00e1ng<\/li>\n<\/ul>\n<hr class=\"wp-block-separator\"\/>\n<p class=\"wp-block-paragraph\">D\u00f9 t\u1eadp s\u00e1ng hay t\u1ed1i, h\u00e3y s\u1eb5n s\u00e0ng v\u1edbi b\u1ed9 <a href=\"https:\/\/lemogym.com\/th\/shop\/\"><strong>\u0111\u1ed3 t\u1eadp gym n\u1eef cao c\u1ea5p t\u1eeb LE MO GYM<\/strong><\/a>!<\/p>\n<p class=\"wp-block-paragraph\"><em>LE MO GYM \u2014 Activewear cao c\u1ea5p cho m\u1ecdi khung gi\u1edd t\u1eadp luy\u1ec7n.<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>\u0110\u00e2y l\u00e0 cu\u1ed9c tranh lu\u1eadn kh\u00f4ng h\u1ed3i k\u1ebft trong c\u1ed9ng \u0111\u1ed3ng gym: s\u00e1ng hay t\u1ed1i t\u1ed1t h\u01a1n? C\u00e2u tr\u1ea3 l\u1eddi ng\u1eafn g\u1ecdn l\u00e0: c\u1ea3 hai \u0111\u1ec1u t\u1ed1t \u2014 quan tr\u1ecdng l\u00e0 b\u1ea1n t\u1eadp v\u00e0o gi\u1edd n\u00e0o m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 duy tr\u00ec nh\u1ea5t qu\u00e1n nh\u1ea5t. H\u00e3y ph\u00e2n t\u00edch khoa h\u1ecdc \u0111\u1ec3 b\u1ea1n t\u1ef1 quy\u1ebft \u0111\u1ecbnh. Khoa H\u1ecdc V\u1ec1 Th\u1eddi \u0110i\u1ec3m T\u1eadp Gym C\u01a1 th\u1ec3 ng\u01b0\u1eddi c\u00f3 nh\u1ecbp sinh h\u1ecdc (circadian rhythm) 24 gi\u1edd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn m\u1ecdi ch\u1ee9c n\u0103ng sinh l\u00fd. Nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 \u0111\u1ea1t \u0111\u1ec9nh v\u00e0o 16:00\u201320:00 \u2014 \u0111\u00e2y l\u00e0 khi s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, t\u1ed1c \u0111\u1ed9 ph\u1ea3n x\u1ea1 v\u00e0 dung t\u00edch ph\u1ed5i cao nh\u1ea5t. Tuy nhi\u00ean, nh\u1ea5t qu\u00e1n quan tr\u1ecdng h\u01a1n th\u1eddi \u0111i\u1ec3m &#8220;l\u00fd t\u01b0\u1edfng&#8221; tr\u00ean l\u00fd thuy\u1ebft. T\u1eadp Gym Bu\u1ed5i S\u00e1ng \u2014 \u01afu &#038; Nh\u01b0\u1ee3c \u2705 \u01afu \u0110i\u1ec3m Bu\u1ed5i S\u00e1ng T\u0103ng n\u0103ng l\u01b0\u1ee3ng c\u1ea3 ng\u00e0y: Endorphin t\u1eeb bu\u1ed5i t\u1eadp k\u00e9o d\u00e0i 4\u20136 ti\u1ebfng sau, c\u1ea3i thi\u1ec7n mood v\u00e0 focus \u00cdt b\u1ecb gi\u00e1n \u0111o\u1ea1n: Kh\u00f4ng c\u00f3 h\u1ecdp \u0111\u1ed9t xu\u1ea5t hay k\u1ebf ho\u1ea1ch t\u1ed1i b\u1ea5t ng\u1edd h\u1ee7y bu\u1ed5i t\u1eadp Gym \u00edt \u0111\u00f4ng: 6:00\u20138:00 s\u00e1ng l\u00e0 gi\u1edd y\u00ean t\u0129nh nh\u1ea5t \u2014 kh\u00f4ng ph\u1ea3i \u0111\u1ee3i m\u00e1y T\u1eadp fasted c\u00f3 th\u1ec3 \u0111\u1ed1t m\u1ee1 t\u1ed1t h\u01a1n: Insulin th\u1ea5p bu\u1ed5i s\u00e1ng gi\u00fap c\u01a1 th\u1ec3 d\u00f9ng m\u1ee1 l\u00e0m n\u0103ng l\u01b0\u1ee3ng Xong vi\u1ec7c s\u1edbm: C\u1ea3m gi\u00e1c th\u00e0nh t\u1ef1u t\u1eeb 7 gi\u1edd s\u00e1ng t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c c\u1ea3 ng\u00e0y \u274c Nh\u01b0\u1ee3c \u0110i\u1ec3m Bu\u1ed5i S\u00e1ng C\u01a1 th\u1ec3 ch\u01b0a &#8220;th\u1ee9c d\u1eady&#8221; \u2014 nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 th\u1ea5p, c\u01a1 b\u1eafp c\u1ee9ng h\u01a1n, c\u1ea7n warm-up d\u00e0i h\u01a1n Hi\u1ec7u su\u1ea5t t\u1eadp t\u1ea1 th\u1ea5p h\u01a1n 5\u201310% so v\u1edbi bu\u1ed5i t\u1ed1i (theo nghi\u00ean c\u1ee9u) Cortisol t\u1ef1 nhi\u00ean cao bu\u1ed5i s\u00e1ng \u2014 k\u1ebft h\u1ee3p v\u1edbi t\u1eadp n\u1eb7ng c\u00f3 th\u1ec3 overtrain n\u1ebfu kh\u00f4ng c\u1ea9n th\u1eadn Ph\u1ea3i d\u1eady s\u1edbm h\u01a1n \u2014 \u1ea3nh h\u01b0\u1edfng gi\u1ea5c ng\u1ee7 n\u1ebfu kh\u00f4ng \u0111i ng\u1ee7 s\u1edbm T\u1eadp Gym Bu\u1ed5i T\u1ed1i \u2014 \u01afu &#038; Nh\u01b0\u1ee3c \u2705 \u01afu \u0110i\u1ec3m Bu\u1ed5i T\u1ed1i C\u01a1 th\u1ec3 \u1edf \u0111\u1ec9nh hi\u1ec7u su\u1ea5t: Nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 cao nh\u1ea5t, s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp \u0111\u1ea1t peak 16:00\u201320:00 T\u1eadp n\u1eb7ng h\u01a1n: Nghi\u00ean c\u1ee9u cho th\u1ea5y s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp cao h\u01a1n 20% so v\u1edbi bu\u1ed5i s\u00e1ng Stress relief sau c\u00f4ng vi\u1ec7c: Gym l\u00e0 c\u00e1ch x\u1ea3 stress hi\u1ec7u qu\u1ea3 nh\u1ea5t sau ng\u00e0y l\u00e0m vi\u1ec7c c\u0103ng th\u1eb3ng \u0110\u00e3 \u0111\u01b0\u1ee3c \u0103n u\u1ed1ng \u0111\u1ee7: Fuel \u0111\u1ea7y \u0111\u1ee7 t\u1eeb c\u00e1c b\u1eefa trong ng\u00e0y \u0111\u1ec3 t\u1eadp n\u1eb7ng h\u01a1n C\u01a1 th\u1ec3 linh ho\u1ea1t h\u01a1n: \u0110\u00e3 v\u1eadn \u0111\u1ed9ng c\u1ea3 ng\u00e0y, c\u01a1 \u00edt c\u1ee9ng h\u01a1n bu\u1ed5i s\u00e1ng \u274c Nh\u01b0\u1ee3c \u0110i\u1ec3m Bu\u1ed5i T\u1ed1i D\u1ec5 b\u1ecb h\u1ee7y k\u1ebf ho\u1ea1ch \u2014 l\u00e0m th\u00eam gi\u1edd, b\u1ea1n b\u00e8 r\u1ee7 \u0111i \u0103n, m\u1ec7t sau c\u00f4ng vi\u1ec7c T\u1eadp sau 21:00 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng gi\u1ea5c ng\u1ee7 (cortisol t\u0103ng) v\u1edbi m\u1ed9t s\u1ed1 ng\u01b0\u1eddi Gym \u0111\u00f4ng nh\u1ea5t 17:00\u201319:00 \u2014 ph\u1ea3i \u0111\u1ee3i m\u00e1y, m\u1ea5t th\u1eddi gian N\u1ebfu m\u1ec7t sau ng\u00e0y l\u00e0m vi\u1ec7c, d\u1ec5 t\u1eadp kh\u00f4ng \u0111\u1ee7 c\u01b0\u1eddng \u0111\u1ed9 Nghi\u00ean C\u1ee9u Khoa H\u1ecdc N\u00f3i G\u00ec? S\u1ee9c m\u1ea1nh &#038; power: Bu\u1ed5i t\u1ed1i cao h\u01a1n 20% (Atkinson et al., 2007) S\u1ee9c b\u1ec1n aerobic: Bu\u1ed5i t\u1ed1i t\u1ed1t h\u01a1n 4\u20135% (Hill et al., 1992) Body composition: Kh\u00f4ng c\u00f3 s\u1ef1 kh\u00e1c bi\u1ec7t \u0111\u00e1ng k\u1ec3 n\u1ebfu calo\/protein nh\u01b0 nhau (Lim et al., 2020) Nh\u1ea5t qu\u00e1n: Bu\u1ed5i s\u00e1ng c\u00f3 t\u1ef7 l\u1ec7 duy tr\u00ec cao h\u01a1n v\u00ec \u00edt b\u1ecb gi\u00e1n \u0111o\u1ea1n (Stutz et al., 2019) K\u1ebft lu\u1eadn: S\u1ef1 kh\u00e1c bi\u1ec7t v\u1ec1 performance l\u00e0 nh\u1ecf \u2014 consistency quan tr\u1ecdng h\u01a1n timing K\u1ebft Lu\u1eadn: B\u1ea1n N\u00ean T\u1eadp Gi\u1edd N\u00e0o? B\u1ea1n l\u00e0 &#8220;c\u00fa \u0111\u00eam&#8221; ho\u1eb7c m\u1ee5c ti\u00eau l\u00e0 t\u1ed1i \u0111a s\u1ee9c m\u1ea1nh: T\u1eadp t\u1ed1i B\u1ea1n d\u1ec5 b\u1ecb h\u1ee7y k\u1ebf ho\u1ea1ch t\u1ed1i: T\u1eadp s\u00e1ng \u2014 consistency quan tr\u1ecdng h\u01a1n timing B\u1ea1n b\u1ecb stress n\u1eb7ng t\u1eeb c\u00f4ng vi\u1ec7c: T\u1eadp t\u1ed1i nh\u01b0 stress release M\u1ee5c ti\u00eau gi\u1ea3m m\u1ee1, t\u1eadp fasted: T\u1eadp s\u00e1ng tr\u01b0\u1edbc b\u1eefa s\u00e1ng D\u00f9 t\u1eadp s\u00e1ng hay t\u1ed1i, h\u00e3y s\u1eb5n s\u00e0ng v\u1edbi b\u1ed9 \u0111\u1ed3 t\u1eadp gym n\u1eef cao c\u1ea5p t\u1eeb LE MO GYM! LE MO GYM \u2014 Activewear cao c\u1ea5p cho m\u1ecdi khung gi\u1edd t\u1eadp luy\u1ec7n.<\/p>","protected":false},"author":1,"featured_media":26077,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[290],"tags":[305,313,181,303],"class_list":["post-26010","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-tap-gym","tag-lich-tap-gym","tag-meo-tap-gym","tag-tap-gym","tag-tap-gym-hieu-qua"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>T\u1eadp Gym Bu\u1ed5i S\u00e1ng Hay Bu\u1ed5i T\u1ed1i \u2014 C\u00e1i N\u00e0o T\u1ed1t H\u01a1n Cho N\u1eef? - LE MO GYM<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lemogym.com\/th\/tap-gym-buoi-sang-hay-buoi-toi-cai-nao-tot-hon\/\" \/>\n<meta property=\"og:locale\" content=\"th_TH\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"T\u1eadp Gym Bu\u1ed5i S\u00e1ng Hay Bu\u1ed5i T\u1ed1i \u2014 C\u00e1i N\u00e0o T\u1ed1t H\u01a1n Cho N\u1eef? - LE MO GYM\" \/>\n<meta property=\"og:description\" content=\"\u0110\u00e2y l\u00e0 cu\u1ed9c tranh lu\u1eadn kh\u00f4ng h\u1ed3i k\u1ebft trong c\u1ed9ng \u0111\u1ed3ng gym: s\u00e1ng hay t\u1ed1i t\u1ed1t h\u01a1n? C\u00e2u tr\u1ea3 l\u1eddi ng\u1eafn g\u1ecdn l\u00e0: c\u1ea3 hai \u0111\u1ec1u t\u1ed1t \u2014 quan tr\u1ecdng l\u00e0 b\u1ea1n t\u1eadp v\u00e0o gi\u1edd n\u00e0o m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 duy tr\u00ec nh\u1ea5t qu\u00e1n nh\u1ea5t. H\u00e3y ph\u00e2n t\u00edch khoa h\u1ecdc \u0111\u1ec3 b\u1ea1n t\u1ef1 quy\u1ebft \u0111\u1ecbnh. Khoa H\u1ecdc V\u1ec1 Th\u1eddi \u0110i\u1ec3m T\u1eadp Gym C\u01a1 th\u1ec3 ng\u01b0\u1eddi c\u00f3 nh\u1ecbp sinh h\u1ecdc (circadian rhythm) 24 gi\u1edd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn m\u1ecdi ch\u1ee9c n\u0103ng sinh l\u00fd. Nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 \u0111\u1ea1t \u0111\u1ec9nh v\u00e0o 16:00\u201320:00 \u2014 \u0111\u00e2y l\u00e0 khi s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, t\u1ed1c \u0111\u1ed9 ph\u1ea3n x\u1ea1 v\u00e0 dung t\u00edch ph\u1ed5i cao nh\u1ea5t. Tuy nhi\u00ean, nh\u1ea5t qu\u00e1n quan tr\u1ecdng h\u01a1n th\u1eddi \u0111i\u1ec3m &#8220;l\u00fd t\u01b0\u1edfng&#8221; tr\u00ean l\u00fd thuy\u1ebft. T\u1eadp Gym Bu\u1ed5i S\u00e1ng \u2014 \u01afu &#038; Nh\u01b0\u1ee3c \u2705 \u01afu \u0110i\u1ec3m Bu\u1ed5i S\u00e1ng T\u0103ng n\u0103ng l\u01b0\u1ee3ng c\u1ea3 ng\u00e0y: Endorphin t\u1eeb bu\u1ed5i t\u1eadp k\u00e9o d\u00e0i 4\u20136 ti\u1ebfng sau, c\u1ea3i thi\u1ec7n mood v\u00e0 focus \u00cdt b\u1ecb gi\u00e1n \u0111o\u1ea1n: Kh\u00f4ng c\u00f3 h\u1ecdp \u0111\u1ed9t xu\u1ea5t hay k\u1ebf ho\u1ea1ch t\u1ed1i b\u1ea5t ng\u1edd h\u1ee7y bu\u1ed5i t\u1eadp Gym \u00edt \u0111\u00f4ng: 6:00\u20138:00 s\u00e1ng l\u00e0 gi\u1edd y\u00ean t\u0129nh nh\u1ea5t \u2014 kh\u00f4ng ph\u1ea3i \u0111\u1ee3i m\u00e1y T\u1eadp fasted c\u00f3 th\u1ec3 \u0111\u1ed1t m\u1ee1 t\u1ed1t h\u01a1n: Insulin th\u1ea5p bu\u1ed5i s\u00e1ng gi\u00fap c\u01a1 th\u1ec3 d\u00f9ng m\u1ee1 l\u00e0m n\u0103ng l\u01b0\u1ee3ng Xong vi\u1ec7c s\u1edbm: C\u1ea3m gi\u00e1c th\u00e0nh t\u1ef1u t\u1eeb 7 gi\u1edd s\u00e1ng t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c c\u1ea3 ng\u00e0y \u274c Nh\u01b0\u1ee3c \u0110i\u1ec3m Bu\u1ed5i S\u00e1ng C\u01a1 th\u1ec3 ch\u01b0a &#8220;th\u1ee9c d\u1eady&#8221; \u2014 nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 th\u1ea5p, c\u01a1 b\u1eafp c\u1ee9ng h\u01a1n, c\u1ea7n warm-up d\u00e0i h\u01a1n Hi\u1ec7u su\u1ea5t t\u1eadp t\u1ea1 th\u1ea5p h\u01a1n 5\u201310% so v\u1edbi bu\u1ed5i t\u1ed1i (theo nghi\u00ean c\u1ee9u) Cortisol t\u1ef1 nhi\u00ean cao bu\u1ed5i s\u00e1ng \u2014 k\u1ebft h\u1ee3p v\u1edbi t\u1eadp n\u1eb7ng c\u00f3 th\u1ec3 overtrain n\u1ebfu kh\u00f4ng c\u1ea9n th\u1eadn Ph\u1ea3i d\u1eady s\u1edbm h\u01a1n \u2014 \u1ea3nh h\u01b0\u1edfng gi\u1ea5c ng\u1ee7 n\u1ebfu kh\u00f4ng \u0111i ng\u1ee7 s\u1edbm T\u1eadp Gym Bu\u1ed5i T\u1ed1i \u2014 \u01afu &#038; Nh\u01b0\u1ee3c \u2705 \u01afu \u0110i\u1ec3m Bu\u1ed5i T\u1ed1i C\u01a1 th\u1ec3 \u1edf \u0111\u1ec9nh hi\u1ec7u su\u1ea5t: Nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 cao nh\u1ea5t, s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp \u0111\u1ea1t peak 16:00\u201320:00 T\u1eadp n\u1eb7ng h\u01a1n: Nghi\u00ean c\u1ee9u cho th\u1ea5y s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp cao h\u01a1n 20% so v\u1edbi bu\u1ed5i s\u00e1ng Stress relief sau c\u00f4ng vi\u1ec7c: Gym l\u00e0 c\u00e1ch x\u1ea3 stress hi\u1ec7u qu\u1ea3 nh\u1ea5t sau ng\u00e0y l\u00e0m vi\u1ec7c c\u0103ng th\u1eb3ng \u0110\u00e3 \u0111\u01b0\u1ee3c \u0103n u\u1ed1ng \u0111\u1ee7: Fuel \u0111\u1ea7y \u0111\u1ee7 t\u1eeb c\u00e1c b\u1eefa trong ng\u00e0y \u0111\u1ec3 t\u1eadp n\u1eb7ng h\u01a1n C\u01a1 th\u1ec3 linh ho\u1ea1t h\u01a1n: \u0110\u00e3 v\u1eadn \u0111\u1ed9ng c\u1ea3 ng\u00e0y, c\u01a1 \u00edt c\u1ee9ng h\u01a1n bu\u1ed5i s\u00e1ng \u274c Nh\u01b0\u1ee3c \u0110i\u1ec3m Bu\u1ed5i T\u1ed1i D\u1ec5 b\u1ecb h\u1ee7y k\u1ebf ho\u1ea1ch \u2014 l\u00e0m th\u00eam gi\u1edd, b\u1ea1n b\u00e8 r\u1ee7 \u0111i \u0103n, m\u1ec7t sau c\u00f4ng vi\u1ec7c T\u1eadp sau 21:00 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng gi\u1ea5c ng\u1ee7 (cortisol t\u0103ng) v\u1edbi m\u1ed9t s\u1ed1 ng\u01b0\u1eddi Gym \u0111\u00f4ng nh\u1ea5t 17:00\u201319:00 \u2014 ph\u1ea3i \u0111\u1ee3i m\u00e1y, m\u1ea5t th\u1eddi gian N\u1ebfu m\u1ec7t sau ng\u00e0y l\u00e0m vi\u1ec7c, d\u1ec5 t\u1eadp kh\u00f4ng \u0111\u1ee7 c\u01b0\u1eddng \u0111\u1ed9 Nghi\u00ean C\u1ee9u Khoa H\u1ecdc N\u00f3i G\u00ec? S\u1ee9c m\u1ea1nh &#038; power: Bu\u1ed5i t\u1ed1i cao h\u01a1n 20% (Atkinson et al., 2007) S\u1ee9c b\u1ec1n aerobic: Bu\u1ed5i t\u1ed1i t\u1ed1t h\u01a1n 4\u20135% (Hill et al., 1992) Body composition: Kh\u00f4ng c\u00f3 s\u1ef1 kh\u00e1c bi\u1ec7t \u0111\u00e1ng k\u1ec3 n\u1ebfu calo\/protein nh\u01b0 nhau (Lim et al., 2020) Nh\u1ea5t qu\u00e1n: Bu\u1ed5i s\u00e1ng c\u00f3 t\u1ef7 l\u1ec7 duy tr\u00ec cao h\u01a1n v\u00ec \u00edt b\u1ecb gi\u00e1n \u0111o\u1ea1n (Stutz et al., 2019) K\u1ebft lu\u1eadn: S\u1ef1 kh\u00e1c bi\u1ec7t v\u1ec1 performance l\u00e0 nh\u1ecf \u2014 consistency quan tr\u1ecdng h\u01a1n timing K\u1ebft Lu\u1eadn: B\u1ea1n N\u00ean T\u1eadp Gi\u1edd N\u00e0o? B\u1ea1n l\u00e0 &#8220;c\u00fa \u0111\u00eam&#8221; ho\u1eb7c m\u1ee5c ti\u00eau l\u00e0 t\u1ed1i \u0111a s\u1ee9c m\u1ea1nh: T\u1eadp t\u1ed1i B\u1ea1n d\u1ec5 b\u1ecb h\u1ee7y k\u1ebf ho\u1ea1ch t\u1ed1i: T\u1eadp s\u00e1ng \u2014 consistency quan tr\u1ecdng h\u01a1n timing B\u1ea1n b\u1ecb stress n\u1eb7ng t\u1eeb c\u00f4ng vi\u1ec7c: T\u1eadp t\u1ed1i nh\u01b0 stress release M\u1ee5c ti\u00eau gi\u1ea3m m\u1ee1, t\u1eadp fasted: T\u1eadp s\u00e1ng tr\u01b0\u1edbc b\u1eefa s\u00e1ng D\u00f9 t\u1eadp s\u00e1ng hay t\u1ed1i, h\u00e3y s\u1eb5n s\u00e0ng v\u1edbi b\u1ed9 \u0111\u1ed3 t\u1eadp gym n\u1eef cao c\u1ea5p t\u1eeb LE MO GYM! 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C\u00e2u tr\u1ea3 l\u1eddi ng\u1eafn g\u1ecdn l\u00e0: c\u1ea3 hai \u0111\u1ec1u t\u1ed1t \u2014 quan tr\u1ecdng l\u00e0 b\u1ea1n t\u1eadp v\u00e0o gi\u1edd n\u00e0o m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 duy tr\u00ec nh\u1ea5t qu\u00e1n nh\u1ea5t. H\u00e3y ph\u00e2n t\u00edch khoa h\u1ecdc \u0111\u1ec3 b\u1ea1n t\u1ef1 quy\u1ebft \u0111\u1ecbnh. Khoa H\u1ecdc V\u1ec1 Th\u1eddi \u0110i\u1ec3m T\u1eadp Gym C\u01a1 th\u1ec3 ng\u01b0\u1eddi c\u00f3 nh\u1ecbp sinh h\u1ecdc (circadian rhythm) 24 gi\u1edd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn m\u1ecdi ch\u1ee9c n\u0103ng sinh l\u00fd. Nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 \u0111\u1ea1t \u0111\u1ec9nh v\u00e0o 16:00\u201320:00 \u2014 \u0111\u00e2y l\u00e0 khi s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, t\u1ed1c \u0111\u1ed9 ph\u1ea3n x\u1ea1 v\u00e0 dung t\u00edch ph\u1ed5i cao nh\u1ea5t. Tuy nhi\u00ean, nh\u1ea5t qu\u00e1n quan tr\u1ecdng h\u01a1n th\u1eddi \u0111i\u1ec3m &#8220;l\u00fd t\u01b0\u1edfng&#8221; tr\u00ean l\u00fd thuy\u1ebft. T\u1eadp Gym Bu\u1ed5i S\u00e1ng \u2014 \u01afu &#038; Nh\u01b0\u1ee3c \u2705 \u01afu \u0110i\u1ec3m Bu\u1ed5i S\u00e1ng T\u0103ng n\u0103ng l\u01b0\u1ee3ng c\u1ea3 ng\u00e0y: Endorphin t\u1eeb bu\u1ed5i t\u1eadp k\u00e9o d\u00e0i 4\u20136 ti\u1ebfng sau, c\u1ea3i thi\u1ec7n mood v\u00e0 focus \u00cdt b\u1ecb gi\u00e1n \u0111o\u1ea1n: Kh\u00f4ng c\u00f3 h\u1ecdp \u0111\u1ed9t xu\u1ea5t hay k\u1ebf ho\u1ea1ch t\u1ed1i b\u1ea5t ng\u1edd h\u1ee7y bu\u1ed5i t\u1eadp Gym \u00edt \u0111\u00f4ng: 6:00\u20138:00 s\u00e1ng l\u00e0 gi\u1edd y\u00ean t\u0129nh nh\u1ea5t \u2014 kh\u00f4ng ph\u1ea3i \u0111\u1ee3i m\u00e1y T\u1eadp fasted c\u00f3 th\u1ec3 \u0111\u1ed1t m\u1ee1 t\u1ed1t h\u01a1n: Insulin th\u1ea5p bu\u1ed5i s\u00e1ng gi\u00fap c\u01a1 th\u1ec3 d\u00f9ng m\u1ee1 l\u00e0m n\u0103ng l\u01b0\u1ee3ng Xong vi\u1ec7c s\u1edbm: C\u1ea3m gi\u00e1c th\u00e0nh t\u1ef1u t\u1eeb 7 gi\u1edd s\u00e1ng t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c c\u1ea3 ng\u00e0y \u274c Nh\u01b0\u1ee3c \u0110i\u1ec3m Bu\u1ed5i S\u00e1ng C\u01a1 th\u1ec3 ch\u01b0a &#8220;th\u1ee9c d\u1eady&#8221; \u2014 nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 th\u1ea5p, c\u01a1 b\u1eafp c\u1ee9ng h\u01a1n, c\u1ea7n warm-up d\u00e0i h\u01a1n Hi\u1ec7u su\u1ea5t t\u1eadp t\u1ea1 th\u1ea5p h\u01a1n 5\u201310% so v\u1edbi bu\u1ed5i t\u1ed1i (theo nghi\u00ean c\u1ee9u) Cortisol t\u1ef1 nhi\u00ean cao bu\u1ed5i s\u00e1ng \u2014 k\u1ebft h\u1ee3p v\u1edbi t\u1eadp n\u1eb7ng c\u00f3 th\u1ec3 overtrain n\u1ebfu kh\u00f4ng c\u1ea9n th\u1eadn Ph\u1ea3i d\u1eady s\u1edbm h\u01a1n \u2014 \u1ea3nh h\u01b0\u1edfng gi\u1ea5c ng\u1ee7 n\u1ebfu kh\u00f4ng \u0111i ng\u1ee7 s\u1edbm T\u1eadp Gym Bu\u1ed5i T\u1ed1i \u2014 \u01afu &#038; Nh\u01b0\u1ee3c \u2705 \u01afu \u0110i\u1ec3m Bu\u1ed5i T\u1ed1i C\u01a1 th\u1ec3 \u1edf \u0111\u1ec9nh hi\u1ec7u su\u1ea5t: Nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 cao nh\u1ea5t, s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp \u0111\u1ea1t peak 16:00\u201320:00 T\u1eadp n\u1eb7ng h\u01a1n: Nghi\u00ean c\u1ee9u cho th\u1ea5y s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp cao h\u01a1n 20% so v\u1edbi bu\u1ed5i s\u00e1ng Stress relief sau c\u00f4ng vi\u1ec7c: Gym l\u00e0 c\u00e1ch x\u1ea3 stress hi\u1ec7u qu\u1ea3 nh\u1ea5t sau ng\u00e0y l\u00e0m vi\u1ec7c c\u0103ng th\u1eb3ng \u0110\u00e3 \u0111\u01b0\u1ee3c \u0103n u\u1ed1ng \u0111\u1ee7: Fuel \u0111\u1ea7y \u0111\u1ee7 t\u1eeb c\u00e1c b\u1eefa trong ng\u00e0y \u0111\u1ec3 t\u1eadp n\u1eb7ng h\u01a1n C\u01a1 th\u1ec3 linh ho\u1ea1t h\u01a1n: \u0110\u00e3 v\u1eadn \u0111\u1ed9ng c\u1ea3 ng\u00e0y, c\u01a1 \u00edt c\u1ee9ng h\u01a1n bu\u1ed5i s\u00e1ng \u274c Nh\u01b0\u1ee3c \u0110i\u1ec3m Bu\u1ed5i T\u1ed1i D\u1ec5 b\u1ecb h\u1ee7y k\u1ebf ho\u1ea1ch \u2014 l\u00e0m th\u00eam gi\u1edd, b\u1ea1n b\u00e8 r\u1ee7 \u0111i \u0103n, m\u1ec7t sau c\u00f4ng vi\u1ec7c T\u1eadp sau 21:00 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng gi\u1ea5c ng\u1ee7 (cortisol t\u0103ng) v\u1edbi m\u1ed9t s\u1ed1 ng\u01b0\u1eddi Gym \u0111\u00f4ng nh\u1ea5t 17:00\u201319:00 \u2014 ph\u1ea3i \u0111\u1ee3i m\u00e1y, m\u1ea5t th\u1eddi gian N\u1ebfu m\u1ec7t sau ng\u00e0y l\u00e0m vi\u1ec7c, d\u1ec5 t\u1eadp kh\u00f4ng \u0111\u1ee7 c\u01b0\u1eddng \u0111\u1ed9 Nghi\u00ean C\u1ee9u Khoa H\u1ecdc N\u00f3i G\u00ec? S\u1ee9c m\u1ea1nh &#038; power: Bu\u1ed5i t\u1ed1i cao h\u01a1n 20% (Atkinson et al., 2007) S\u1ee9c b\u1ec1n aerobic: Bu\u1ed5i t\u1ed1i t\u1ed1t h\u01a1n 4\u20135% (Hill et al., 1992) Body composition: Kh\u00f4ng c\u00f3 s\u1ef1 kh\u00e1c bi\u1ec7t \u0111\u00e1ng k\u1ec3 n\u1ebfu calo\/protein nh\u01b0 nhau (Lim et al., 2020) Nh\u1ea5t qu\u00e1n: Bu\u1ed5i s\u00e1ng c\u00f3 t\u1ef7 l\u1ec7 duy tr\u00ec cao h\u01a1n v\u00ec \u00edt b\u1ecb gi\u00e1n \u0111o\u1ea1n (Stutz et al., 2019) K\u1ebft lu\u1eadn: S\u1ef1 kh\u00e1c bi\u1ec7t v\u1ec1 performance l\u00e0 nh\u1ecf \u2014 consistency quan tr\u1ecdng h\u01a1n timing K\u1ebft Lu\u1eadn: B\u1ea1n N\u00ean T\u1eadp Gi\u1edd N\u00e0o? B\u1ea1n l\u00e0 &#8220;c\u00fa \u0111\u00eam&#8221; ho\u1eb7c m\u1ee5c ti\u00eau l\u00e0 t\u1ed1i \u0111a s\u1ee9c m\u1ea1nh: T\u1eadp t\u1ed1i B\u1ea1n d\u1ec5 b\u1ecb h\u1ee7y k\u1ebf ho\u1ea1ch t\u1ed1i: T\u1eadp s\u00e1ng \u2014 consistency quan tr\u1ecdng h\u01a1n timing B\u1ea1n b\u1ecb stress n\u1eb7ng t\u1eeb c\u00f4ng vi\u1ec7c: T\u1eadp t\u1ed1i nh\u01b0 stress release M\u1ee5c ti\u00eau gi\u1ea3m m\u1ee1, t\u1eadp fasted: T\u1eadp s\u00e1ng tr\u01b0\u1edbc b\u1eefa s\u00e1ng D\u00f9 t\u1eadp s\u00e1ng hay t\u1ed1i, h\u00e3y s\u1eb5n s\u00e0ng v\u1edbi b\u1ed9 \u0111\u1ed3 t\u1eadp gym n\u1eef cao c\u1ea5p t\u1eeb LE MO GYM! 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