The faster, moreefficiently you can recover --whether from a training block or from one workoutto the next -- the stronger your body will be. That’s because during recovery,your body repairs the “damage” you’ve done with those grueling workouts.Recovery is when you finally reap the benefits of all your training. Below arefive ways to speed your recovery so you can get the most out of every workout.
更快，更有效的泳後恢復，會讓你的身體更強壯，無論是從不同訓練之間或者每組練習之間。因爲在身體恢復期，它會修復那些鍛鍊時造成的“損傷”。恢復期就是所有鍛鍊的收穫期。下面的五種方法可以讓你身體快速地恢復，以至你能充分利用每一次訓練。
Rest vs.Active Recovery
休息vs. 運動恢復
Simplyresting, or not working out, is one very good way to give your body a chance torecover. Rest days are crucial not only for physical health, but also formental health! Not only should you, but your body and mind need you to takedays off if you are going to train to your highest potential. But while sittingaround may seem like it’s helping, it’s not necessarily the best or fastest wayto recover.
簡單休息，或者不動是一種非常好的方法地讓你的身體得到恢復。休息幾天的重要性有助於身體，而且還有利於心理！如果你想要去發揮你的最大潛力，你的身體和心理都需要休息幾天。當你閒坐下來時，它在發揮作用，但是它不一定是最好的最快的方法。
Activerecovery, such as easy swimming, is another way to help your body heal andrebuild itself. Easy swimming isn’t the only form of active recovery, however.Gentle stretching, low-intensity cross-training and low-intensityweight training are all examples of active recovery.
運動恢復，就像放鬆遊，是另外一種幫助你的身體恢復和重建的方法。但是放鬆遊不是唯一一種運動恢復的方式。簡單拉伸，低強度的交叉訓練（多種訓練內容，可以整體提升運動能力，並且弱化單一運動時所造成的錯誤）和低強度的減脂訓練都是比較好的運動恢復。
Step 1. AlwaysWarm Down
步驟一，放鬆運動
Take thetime to swim some easy, quality laps at the end of every single workout. Therelaxed, gentle movement of these laps will give your body a chance to processand break down the stress chemicals it produced duringthe harder parts of your workout. To understand why this is important, let’slook at what happens if you skip your warm-down (notthat you would ever do that, of course).
在每次運動後，花些時間做些有質量的放鬆遊。放鬆柔和的游上幾圈會讓你的身體處理和分解那些高強度運動時產生的化學應力（醫學名詞，由壓力產生的化學物質）。要理解它的重要性，讓我們看看當你跳過這步的時候發生了什麼。
As soonas you stop swimming, your muscles’ demand for oxygen is reduced and your heartrate slows because your heart does not need to circulate your blood as quickly.However, your body not only brings oxygen and nutrients to your muscles. Italso transports the waste products leftover from the metabolic (energyconversion) process to your body’s organs, where they can be brokendown and purged from your system. If you skip your chance to getsome active recovery at the end of your workout, it can take your body muchlonger to filter out the waste products and to replenish its energy stores.
一旦你不遊了，你肌肉的需氧量就降低了並且心率也隨之變慢了，因爲你的心臟不需要再去做快速的循環氧氣的工作。但是，身體不光給肌肉輸送氧氣和營養，還輸送一些由新陳代謝過程（能量轉換）產生的垃圾到你的身體的垃圾回收器官，這些器官可以分解他們並將它們清除出你的身體。如果你跳過了運動後放鬆的過程，他們將會讓你的身體花費更長的時間去過濾垃圾和儲備能量。
Activerecovery, then, keeps your blood moving – and transporting nutrients and wasteproducts. The key is to keep your heart rate up, but not work so hard that yourbody creates more waste products than it can purge. Always swim at least a fewwarm-down laps.
運動恢復會讓身體保持血液流動——繼續輸送營養和運動垃圾。關鍵是保持一定心率，不讓你的身體創造更多垃圾物質。所以在訓練後，放鬆遊那麼幾圈。
Step 2. Eat& Drink after Practice
步驟二，訓練後的吃喝
As soonas possible after your swim, eat a snack. During your workout, your body burnedthrough a lot of fuel, which it stores in a variety of forms. Afteryour workout, there is a small window of time– as few as 15 minutes or up to anhour, depending on the study – during which your body will very efficientlyreplenish your carbohydrate stores. Once that window closes, your body suddenlybecomes very inefficient at replenishing those energy stores.
運動後，儘可能早地少吃一些。運動過程中，你的身體會燃燒大量以各種形式儲存的燃料。運動後，你的身體有一段高效的碳水化合物攝入時間，大概10分鐘到1小時（要自己研究一下）。一旦這個階段結束，這種吸收活動就會變得很低效。
If youonly swim two or three times a week, your body probably has enough time tore-fill its gas tank completely before the next practice, whether or not youeat immediately after your workout. However, if you swim every day, andespecially if/when you swim double-days, eatingan appropriate post-workout snack is essential to making sure that your energystores are replenished in time for the next practice.
如果你一週只有訓練2-3次，那麼你有足夠的時間在下次運動前去補充能量。但是，如果你每天都訓練，特別是長時間訓練，運動後少吃一點是非常關鍵的，它保證你及時地爲下次訓練補充了能量。
Also,it’s particularly easy for swimmers to forget about hydration. Even though youmay not notice, you do sweat during practice. Thus, make sure to drinksomething (non-alcoholic!) after your swims. Again, there’s an optimal windowof time after your workout during which your body is more efficient atreplacing lost fluids, so the sooner you drink something, the better.
水合作用也是很容易被人遺忘的。儘管你可能沒注意游泳時的流汗。因此，保證運動後補充水也很重要。重申一下，同吃東西一樣，喝水也有個高效補充的時間段，運動後越早喝越好。
Hot Tip: Eating Right
For optimal recovery, you will want to eatfoods that have about a 3-to-1 or 4-to-1 ratio of carbohydrates to protein. Keepyour post-workout snack simple, fresh, and well-balanced. As few as 100calories of one of those foods above can kick-start the recovery process.
熱點提示：吃得正確
爲了達到最優的恢復狀態，你應該按照碳水化合物:蛋白質在3:1或者4:1來補充。保持你運動後吃的簡單點，新鮮點和平衡點。上述食物中只有100卡路里能夠促使恢復過程開始。
Step 3. GetPlenty of Sleep
步驟三，大量睡眠
Growthhormones, which are responsible for recovery, do their repair work best whenyou're asleep. Thus, try to get eight to nine hours of sleep every night. Ifpossible, take a short nap at some point in the day. . When is the right timeto nap? Listen to your biorhythms and see what works with your schedule. Justremember, try not to take a nap too late in the day — otherwise it may throwoff your sleep schedule when you want to go to bed that night.
那些負責身體恢復的荷爾蒙是在你睡覺時纔會工作的。因此，試着去保持每晚8-9小時的睡眠。並且儘可能在一天中抽空小憩一下。記住，不要小憩的太晚——否則他會打亂你晚間的睡眠。
Step 4. RecoverySwims
步驟四，恢復遊
If youusually workout late in the day, try to make time for some active recovery inthe mornings. If you usually swim in the morning, reserve a small part of yourafternoon or evening for a recovery activity. Ideally, that activity would be20 to 30 minutes of easy swimming, keeping your heart rate in the low aerobiczone. But if going to the pool is a huge hassle,you can do some light stretching, perform a few (relaxing) yoga poses, or take an easy spin on your bike instead. Activerecovery is an essential part of a well-rounded training plan.
如果通常你運動的時間較晚，請在早上做些恢復性運動。如果你早上游泳，就留出一些時間在中午或者晚上做些恢復性的運動。理想情況是，這個運動應該是20-30分鐘的放鬆遊，保持你的心率處於低耗氧區域。但是如果你要進行高強度的運動，你應該做些輕度拉伸動作和少量的瑜伽動作，或者做些簡單的扭轉動作。恢復性運動是一個完美訓練計劃的一部分。
Step 5. Indulgein a Massage
步驟五，按摩
Massagebenefits your health in a variety of ways. It stimulates your blood flow andmovement of lymph fluids, helps prevent injuries, lowers your heart rate, andreduces your blood pressure. Yes, it will help your recovery (there’s a reasonmany elite athletes get daily massage during peak training and competitionblocks), but it will also help your overall health too. Find a sports massage therapistyou like, and make a regular appointment, even if it’s only once amonth.
按摩對於你的身體健康的好處是多種多樣。它會刺激你的血液和淋巴液的流動，防止受傷，降低你的心率和降血壓。當然他會幫助你恢復運動後的身體（這就是爲什麼優秀的運動員在訓練頂峯和比賽時天天做按摩的原因），而且他也有助於你身體的整體健康。找時間做按摩吧。
密切注意你的進步
In yourtraining log, keep track of your recovery activities for a few weeks. Look forconnections between what you do for recovery (what you ate, how soon afterpractice you ate, how much warm-down you needed/did, etc.) and how you feel atsubsequent workouts. Don’t be surprised if you have more energy or feelstronger. That’s what recovery is all about.
在你的運動記錄中，堅持幾週記錄你的恢復性運動的情況。找到你所做的恢復性運動與下次運動時身體的感覺之間的聯繫，比如你吃了什麼，運動後多久吃的東西，你需要多少冷卻運動。如果你感到更有精力或者更強壯，千萬不要驚訝。這就是恢復的作用。
get the most out of 充分好好利用
metabolic process 新陳代謝過程
as few as 只有
throw off 拋棄，關閉
blood flow 血流量
Keep Tabs on Your Progress 密切注意你的進步
burned through 燒掉了