workouts. Recovery is when you finally reap the benefits of all your training. Below are five ways to speed your recovery so you can get the most out of every workout.

更快，更有效的泳后恢复，会让你的身体更强壮，无论是从不同训练之间或者每组练习之间。因为在身体恢复期，它会修复那些锻炼时造成的“损伤”。恢复期就是所有锻炼的收获期。下面的五种方法可以让你身体快速地恢复，以至你能充分利用每一次训练。

Rest vs. Active Recovery

休息vs. 运动恢复

Simply resting, or not working out, is one very good way to give your body a chance to recover. Rest days are crucial not only for physical health, but also for mental health! Not only should you, but your body and mind need you to take days off if you are going to train to your highest potential. But while sitting around may seem like it’s helping, it’s not necessarily the best or fastest way to recover.

简单休息，或者不动是一种非常好的方法地让你的身体得到恢复。休息几天的重要性有助于身体，而且还有利于心理！如果你想要去发挥你的最大潜力，你的身体和心理都需要休息几天。当你闲坐下来时，它在发挥作用，但是它不一定是最好的最快的方法。

Active recovery, such as easy swimming, is another way to help your body heal and rebuild itself. Easy swimming isn’t the only form of active recovery, however. Gentle stretching, low-intensity and low-intensity weight training are all examples of active recovery.

运动恢复，就像放松游，是另外一种帮助你的身体恢复和重建的方法。但是放松游不是唯一一种运动恢复的方式。简单拉伸，低强度的交叉训练（多种训练内容，可以整体提升运动能力，并且弱化单一运动时所造成的错误）和低强度的减脂训练都是比较好的运动恢复。

Step 1. Always Warm Down

步骤一，放松运动

Take the time to swim some easy, quality laps at the end of every single workout. The relaxed, gentle movement of these laps will give your body a chance to process and break down the it produced during the harder parts of your workout. To understand why this is important, let’s look at what happens if you skip your warm-down (not that you would ever do that, of course).

在每次运动后，花些时间做些有质量的放松游。放松柔和的游上几圈会让你的身体处理和分解那些高强度运动时产生的化学应力（医学名词，由压力产生的化学物质）。要理解它的重要性，让我们看看当你跳过这步的时候发生了什么。

As soon as you stop swimming, your muscles’ demand for oxygen is reduced and your heart rate 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. It also transports the waste products leftover from the to your body’s organs, where they can be broken down and your system. If you skip your chance to get some active recovery at the end of your workout, it can take your body much longer to filter out the waste products and to replenish its energy stores.

一旦你不游了，你肌肉的需氧量就降低了并且心率也随之变慢了，因为你的心脏不需要再去做快速的循环氧气的工作。但是，身体不光给肌肉输送氧气和营养，还输送一些由新陈代谢过程（能量转换）产生的垃圾到你的身体的垃圾回收器官，这些器官可以分解他们并将它们清除出你的身体。如果你跳过了运动后放松的过程，他们将会让你的身体花费更长的时间去过滤垃圾和储备能量。

Active recovery, then, keeps your blood moving – and transporting nutrients and waste products. The key is to keep your heart rate up, but not work so hard that your body creates more waste products than it can purge. Always swim at least a few warm-down laps.

运动恢复会让身体保持血液流动——继续输送营养和运动垃圾。关键是保持一定心率，不让你的身体创造更多垃圾物质。所以在训练后，放松游那么几圈。

Step 2. Eat & Drink after Practice

步骤二，训练后的吃喝

As soon as possible after your swim, eat a snack. During your workout, your body a lot of fuel, which it stores in a variety of forms. After your workout, there is a small window of time– as few as 15 minutes or up to an hour, depending on the study – during which your body will very efficiently replenish your carbohydrate stores. Once that window closes, your body suddenly becomes very inefficient at replenishing those energy stores.

运动后，尽可能早地少吃一些。运动过程中，你的身体会燃烧大量以各种形式储存的燃料。运动后，你的身体有一段高效的碳水化合物摄入时间，大概10分钟到1小时（要自己研究一下）。一旦这个阶段结束，这种吸收活动就会变得很低效。

If you only swim two or three times a week, your body probably has enough time to re-fill its gas tank completely before the next practice, whether or not you eat immediately after your workout. However, if you swim every day, and especially if/when you swim double-days, eating an appropriate post-workout snack is essential to making sure that your energy stores are replenished in time for the next practice.

如果你一周只有训练2-3次，那么你有足够的时间在下次运动前去补充能量。但是，如果你每天都训练，特别是长时间训练，运动后少吃一点是非常关键的，它保证你及时地为下次训练补充了能量。

Also, it’s particularly easy for swimmers to forget about hydration. Even though you may not notice, you do sweat during practice. Thus, make sure to drink something (non-alcoholic!) after your swims. Again, there’s an optimal window of time after your workout during which your body is more efficient at replacing lost fluids, so the sooner you drink something, the better.

水合作用也是很容易被人遗忘的。尽管你可能没注意游泳时的流汗。因此，保证运动后补充水也很重要。重申一下，同吃东西一样，喝水也有个高效补充的时间段，运动后越早喝越好。

Hot Tip: Eating Right

For optimal recovery, you will want to eat foods that have about a 3-to-1 or 4-to-1 ratio of carbohydrates to protein. Keep your post-workout snack simple, fresh, and well-balanced. As few as 100 calories of one of those foods above can kick-start the recovery process.

热点提示：吃得正确

为了达到最优的恢复状态，你应该按照碳水化合物:蛋白质在3:1或者4:1来补充。保持你运动后吃的简单点，新鲜点和平衡点。上述食物中只有100卡路里能够促使恢复过程开始。

Step 3. Get Plenty of Sleep

步骤三，大量睡眠

Growth hormones, which are responsible for recovery, do their repair work best when you're asleep. Thus, try to get eight to nine hours of sleep every night. If possible, take a short nap at some point in the day. . When is the right time to nap? Listen to your biorhythms and see what works with your schedule. Just remember, try not to take a nap too late in the day — otherwise it may your sleep schedule when you want to go to bed that night.

那些负责身体恢复的荷尔蒙是在你睡觉时才会工作的。因此，试着去保持每晚8-9小时的睡眠。并且尽可能在一天中抽空小憩一下。记住，不要小憩的太晚——否则他会打乱你晚间的睡眠。

Step 4. Recovery Swims

步骤四，恢复游

If you usually workout late in the day, try to make time for some active recovery in the mornings. If you usually swim in the morning, reserve a small part of your afternoon or evening for a recovery activity. Ideally, that activity would be 20 to 30 minutes of easy swimming, keeping your heart rate in the low aerobic zone. 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. Active recovery is an essential part of a well-rounded training plan.

如果通常你运动的时间较晚，请在早上做些恢复性运动。如果你早上游泳，就留出一些时间在中午或者晚上做些恢复性的运动。理想情况是，这个运动应该是20-30分钟的放松游，保持你的心率处于低耗氧区域。但是如果你要进行高强度的运动，你应该做些轻度拉伸动作和少量的瑜伽动作，或者做些简单的扭转动作。恢复性运动是一个完美训练计划的一部分。

Step 5. Indulge in a Massage

步骤五，按摩

Massage benefits your health in a variety of ways. It stimulates your blood flow and movement of lymph fluids, helps prevent injuries, lowers your heart rate, and reduces your blood pressure. Yes, it will help your recovery (there’s a reason many elite athletes get daily massage during peak training and competition blocks), but it will also help your overall health too. Find a sports massage you like, and make a regular appointment, even if it’s only once a month.

按摩对于你的身体健康的好处是多种多样。它会刺激你的血液和淋巴液的流动，防止受伤，降低你的心率和降血压。当然他会帮助你恢复运动后的身体（这就是为什么优秀的运动员在训练顶峰和比赛时天天做按摩的原因），而且他也有助于你身体的整体健康。找时间做按摩吧。

密切注意你的进步

In your training log, keep track of your recovery activities for a few weeks. Look for connections between what you do for recovery (what you ate, how soon after practice you ate, how much warm-down you needed/did, etc.) and how you feel at subsequent workouts. Don’t be surprised if you have more energy or feel stronger. That’s what recovery is all about.

在你的运动记录中，坚持几周记录你的恢复性运动的情况。找到你所做的恢复性运动与下次运动时身体的感觉之间的联系，比如你吃了什么，运动后多久吃的东西，你需要多少冷却运动。如果你感到更有精力或者更强壮，千万不要惊讶。这就是恢复的作用。