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游泳益处多 安全且能锻炼到被忽略的小肌肉群

kira86 于2018-07-17发布 l 已有人浏览
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游泳不仅是一项极佳的全身运动,它还是最安全、对身体损伤最小的运动。关键时刻,还能帮你逃生。
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Swimming Is a Great All-body Workout

游泳是一项很棒的全身运动

From VOA Learning English, this is the Health & Lifestyle Report.

这里是美国之音英语学习节目《健康和生活方式报告》。

When temperatures rise, many people swim to beat the heat. But swimming does a lot more than give relief from hot weather. It is a great workout for the whole body.

气温升高时,许多人会通过游泳来消暑。但是游泳可不仅仅能在天气太热时起到解暑的作用,游泳还是一项很棒的全身运动。

Health experts at the University of California, Berkeley write on their website Berkeley Wellness that swimming is "an ideal way to stay in shape."

加州大学伯克利分校的卫生专家在其网站“伯克利分校健康问题”上写道,“游泳是一项保持身材的理想方式”。

Swimming is a high-cardio but low-impact exercise.

游泳是一项高有氧但低强度的运动。

Cardiovascular exercise is often simply called "cardio." Cardio involves the heart, lungs, and circulatory system. The Berkeley experts say swimming is great for your cardiovascular system. It increases your heart rate and exercises your lungs without putting stress on the rest of your body.

锻炼心肺功能的运动通常都被称为“有氧运动”。有氧运动涉及到心肺和循环系统(的锻炼)。伯克利的专家表示,游泳十分有益于你的心血管系统,游泳可以增加你的心率并锻炼你的肺部功能,且不会给你的身体其他部位造成压力。

Some high-cardio exercises, such as running, can improve your health but can also be hard on your body. Swimming, on the other hand, is so easy on the body that people often use it to heal from injuries.

某些高有氧锻炼,比如跑步,(虽然)可以改善你的健康状况,但是也会对你身体造成伤害。而另一方面,游泳(的强度)对身体来说就温和得多,因此人们经常通过游泳来疗伤。

A former competitive swimmer, Paul Waas, now coaches a team of swimmers. He says that swimming is easier on the body than other sports because it is low-impact. For this reason, it is a common exercise for people who are in rehabilitation -- or "rehab," for short.

(比如)曾是一名游泳健将,如今是游泳队教练的保罗华斯。他说:“比起其它运动,游泳由于其强度低,对身体来说更容易承受。在这个季节,对于那些需要做短期康复训练的人来说,游泳是一种常见的锻炼方式。

Well, swimming is a lifelong sport. It's a non-impact sport. And you know, it's horizontal rather than vertical. So, it's great for rehab from running injuries and things like that."

“并且,游泳是一项(适用)终身的运动。游泳也是一项没有任何冲击性的运动。你知道,它(的运动方式)是水平的而非垂直的,因此,游泳十分有益于从跑步受伤和类似受伤中康复。”

A mother with two daughters on Coach Waas's swim team agrees. Paloma says that for her girls swimming has been easier on the body than some other sports.

华斯教练游泳队里的一位两个女儿的母亲也同意这个观点。帕洛玛这么说是因为,对她女儿来说,游泳比起其它运动更容易让她们的身体承受。

So far, I think it's been good for their bodies. It's a lot of exercise, as you know. But it spares their knees, their joints, etc. But it's rare to get injured in swimming."

“至今我都认为游泳对她们的身体很好。你知道,游泳的运动量很大,但是,游泳对膝盖和关节等等的磨损很小。并且,在游泳中极难受伤。”

The coach adds that swimming is a great exercise for kids who grow a lot in a short amount of time. Again, here is Coach Waas.

教练补充道:“游泳对那些短期内长个儿太多的孩子来说,是一个很棒的锻炼。”下面是仍华斯教练发言。

One of the things swimming is really good for is kids who go through really intense growth spurts. Their bones might be hurting and they're aching all the time. And then they get in the pool and, you know, they can float and stretch out a little bit and it relieves that as well.

“游泳的益处之一-----对经历身高剧烈发育期的孩子是真的大有益处。因为(处于或经过身高激增期的)孩子们的骨头可能会受伤,而且可能会一直疼。然而等他们进入泳池,你知道,孩子们能浮起来并且做稍微的伸展,这也会缓解疼痛。”

Swimming is also good for people with disabilities, or with chronic conditions such as arthritis and back pain. People who are overweight can find relief swimming. Their weightlessness in the water can help them to avoid injury as they exercise.

游泳对残疾疼、或有关节炎和背痛等慢性疾病的人也有好处。超重的人通过游泳得到放松,因为在水中的失重可以帮助他们避免在运动过程中受伤。

An all-body workout

一项全身锻炼

As we said earlier, swimming is an all-body workout.

正如我们前文所说的,游泳是一项全身运动。

It works small muscle groups that often get ignored in other workouts. As you move in the water, many small muscle groups are working to help keep you balanced and upright.

游泳(可以)锻炼到小肌肉群,而这部分肌肉群往往在其它锻炼中被忽略了。当你在水中移动时,许多小肌肉群在帮助你保持平衡和直立。

There are some injuries

存在一些受伤的情况

However, swimming is not without any risk of injury. Many types of swimming use repetitive arm movements. Over time, the repeated movement can cause shoulder and neck injuries. This is especially true if the stroke is not done correctly.

不过,游泳并不是完全没有任何伤害。许多类型的游泳都会重复手臂运动,随着时间推移,重复动作会导致肩部和颈部受伤。在游泳动作做得不正确时,尤其容易受伤。

To reduce the chances of getting hurt, swimmers can use different kinds of movements in the water. For example, they can mix standard swimming strokes with running in water, treading water and other water exercises.

为了减少受伤的几率,游泳者可以在水中做不同类型的动作。比如,可以将标准泳姿与水中跑步、踩水以及其它水中运动混合起来。

The researchers at University of California Berkeley warn that another downside to swimming and other water workouts is that they are not weight-bearing exercises. So, they do not help to strengthen bones.

加州大学伯克利分校的研究人员提醒到:“游泳和其它水上运动的坏处是:它们不是负重练习,因此游泳无助于强筋壮骨。”

To make sure your bones are getting the exercises they need, the researchers suggest combining swimming with a weight-bearing exercise. Common weight-bearing exercises are dancing, walking, running or jumping rope.

为了保证你的骨骼得到所需的锻炼,研究人员建议将游泳与负重运动结合起来。常见的附中锻炼有跳舞、走路、跑步或跳绳。

Paloma, the mother we heard from earlier, adds that she was concerned about this issue. Her oldest daughter, Pryia, has mostly been a swimmer. So, playing, what she calls a "terrestrial sport," has helped give her daughter a good balance.

我们之前听到过的那位母亲帕洛玛补充说,她也担心这个问题。她的长女普莉亚几乎做的都是游泳运动。所以,做她所谓的“陆地运动”,可能对她女儿来说是一个极好的平衡。

This year our oldest daughter has done more, what I call ‘terrestrial sports' – contact with the earth. And I think it's been good for her to have the mix because she has only been a swimmer, primarily. And so you can be in swimmer shape but your muscles are not being challenged. So, it helps to really balance out. If you're a basketball player all year, that's not great for your body, but if you swim half the week and do other sports, I think that's a good balance.

“今年,我大女儿做了更多与地面接触的运动,我称之为‘陆上运动’。而我认为这种组合对她大有好处,因为她之前只是游泳。所以,你虽然保持了一个游泳运动员的身材,但你的肌肉没有受到挑战。而混合运动就平衡(弥补)了这一点。如果你一整年都只打篮球,那对你的身体很不好,但若你半周游泳,(半周)做其它的运动,我认为这是一个极佳的平衡。”

But for many swimmers these downsides seem manageable when compared to the health benefits. Coach Waas agrees.

但对于许多游泳的人来说,比起游泳带来的健康益处,这些缺点还能接受。华斯教练也同意这一点。

You know, swimming can have some ... some injuries from high repetition. But, in general, it's one of the safest and healthiest sports out there.

“如你所知,游泳可能会因为一些高重复动作而受伤。但总的来说,游泳是最安全、最健康的运动方式之一。”

Besides the great workout you can get from swimming, Paloma brings up another important way it can help. It can help to keep you alive.

除了从游泳中得到锻炼的益处外,帕洛玛告诉你游泳的另一重要益处。游泳可以让你幸存下来。

My husband and I believe that swimming is a life skill. If it's a life and death situation, you can swim your way out of it. And as such, we really wanted them to be strong swimmers."

“我和丈夫相信,游泳是一项生存技能。如果面临生死攸关的情况,你可以游出去。正因为如此,我们真的希望她们能成为游泳高手。”

Her daughter Pryia knows that swimming is good for her body. But perhaps the reason she likes to swims is more basic. It's just fun.

她的女儿普莉亚知道游泳对她的身体有好处。但她喜欢游泳的原因可能更简单,只是因为游泳好玩而已。

The water, of course, it keeps you cool while you're swimming. Also, you get a whole different way to use your muscles. And, overall, it's just fun to do because you get to stay in the water a lot."

“当然游泳时,水能让你保持凉爽。此外,你以一个完全不同的方式来使用你的肌肉。总的来说,游泳很有趣,因为你会花更多时间在水里。”

And that's the Health & Lifestyle report. I'm Anna Matteo.

以上就是今天的《健康与生活方式报告》的内容了,我是安娜·马特奥。

Is swimming part of your workout routine? Let us know in the Comments Section.

游泳是你锻炼的一部分吗?在评论中告诉我们吧。

(小e英语Jewel翻译,欢迎捉虫!)

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