這三個小竅門是美國泳協 (USA Swimming Federation) 在 2012.10.1 北卡(Greensboro, N.C.) 大會裡的小組討論針對「恢復」的討論所作出的建議。
1. 每次運動完一定要吃點東西。
我想「吃」這點很多人有錯誤的觀念，認為運動完越晚吃越好。其實運動完隔一段時間吃東西可以幫助噌胖，我應該要晚吃，可是會餓到受不了。 很多人為了減肥，刻意在運動後隔一段時間才進食，反而減肥的效果打折。
2. 利用瑜珈棒/柱(foam roller)。
可能很多人根本不知道瑜珈棒/柱(foam roller)這種東西。上YouTube，打上 foam roller 及想按摩的部位，就有影片教你怎麼做了，簡單又舒服；我最常用來按摩背部了。如果你想買一支，先買「軟」一點的。這個影片一開始有 foam roller 的介紹。 http://youtu.be/Ub8eWFvDNuc
3. 穿功能性的緊身衣／長褲（壓力衣）。
我曾考慮過，但是身為一個瘦子要弄一套功能性緊身衣/長褲不容易，也很貴。 即使是較為「大眾」品牌的 Adidas 與 Nike 這種服裝都很貴。Adidas 的 TECHFIT 系列，Nike 的 Pro Combat 系列都屬於這種性質的。
HIGH PERFORMANCE TIPS: THREE RECOVERY TIPS FROM THE EXPERTS10/1/2012At the 2012 USAS Convention in Greensboro, N.C., the Sports Science and Medicine Committee sponsored a panel discussion on recovery. The panel members were Jennifer Brunelli, MS, RD, LDN, and owner of RDpro; Nick Brunelli, six-time USA National Team Member; and Keenan Robinson, ATC, CSCS, NASM, and 2012 USA Olympic Team Athletic Trainer. One of the most valuable discussions centered on realistic and affordable recovery strategies for all levels of swimmers. The panel agreed in theory and in practice on three tips to help swimmers recover from hard training:1. Have a snack immediately after finishing a hard workout. Don’t wait hours to start the recovery process. A snack that contains one gram of carbohydrates for every kilogram of body weight and 15-20 grams of protein is ideal when combined with 8-12 ounces of water. This recovery snack is not a meal, but a critical step in the recovery process, and a bridge to the next full meal. 2. If you are sore, try a foam roller. Many of our National Team members extoll the luxury of getting an occasional massage; however, a good massage therapist is a costly proposition. Instead, for less than $15 get a foam roller and use it to target sore spots and help increase flexibility. 3. Wear compression gear. Our National Team athletes have worn compression socks/leggings for a couple of years now; however, mainstream athletic apparel companies like Under Armour (Recharge® Energy Shirt) and Skins (RY400) sell compression shirts and leggings to help reduce the fluid build-up in muscles that occurs after intense training.The article was taken from the website of USA Swimming at below URL.
http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=0&Alias=Rainbow&Lang=en&ItemId=4762&mid=11998
article history:edited: Oct. 8, 2012
finished: Oct. 7, 2012
draft: Oct. 6, 2012
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