夏日健身不忘修復：好身材指日可待

What do you do after you exercise? You usually go home and sit on the couch. Or if you exercise in the morning, you shower, change and head to work. A healthy post-workout routine is essential for optimal fitness.
運動後你幹什麼呢？你回家坐沙發上。或者，晨練後，你淋浴、換裝然後去上班。想要保持健康的最佳狀態，健康有益的常規運動後恢復鍛鍊非常必要。

Eat (Like You Didn't Exercise)
吃（像你不曾鍛鍊過那樣）

Post workout nutrition is essential to maintain a fit and healthy body. Most experts recommend that you take in a reasonable combination of carbohydrates and protein in order to replace essential nutrients that were lost during the workout and to aid in the recovery process.
要想保持健康的體魄，運動後的營養至關重要。大部分專家建議合理吸收碳水化合物和蛋白質，可以補充運動中消耗的人體必需營養素，還有助於恢復體力。

If weight loss is your goal, the key to successful post-workout nutrition is to eat like you didn't exercise. Of course you should refuel mindful of your food intake and include the calories from your post-workout meal in your total calorie plan for the day.
如果你的目標在於減肥，運動後有效補充營養的關鍵在於像你沒運動過那樣吃。當然，你還是要適當補充能量的。注意你的食物攝入，運動後飲食攝入的卡路里得算在你整日的熱量攝入計劃裏。

Stretch (Like You've Got Nowhere to Go)
拉伸（就像你無處可去一樣）

That means that you commit to a solid 10-15 minutes of full body flexibility training and leave stretching to the end of your workout. That way, your muscles are warm and flexibility training is easier and more comfortable. But most of us skip the stretching part of our workout and hit the shower.
就是說，你連續花10到15分鐘做全身柔韌性訓練,把拉伸放在運動之後。那樣，你的肌肉還能保持熱暖，靈活性訓練也更容易、身體也更舒適。但大部分人運動後省略拉伸步驟直接去淋浴。

Stretching at the end of your workout is important to maintain healthy joints, healthy muscles and prevent injury. If you're trying to lose weight, flexibility training has even greater benefits - like stress reduction and improved sleep.
健身的最後拉伸很重要，可以保持關節和肌肉健康，防止受傷。如果你正努力減肥，柔韌性訓練益處多多，如可以減輕壓力、改善睡眠質量。

Rest (Like You Have Ants in Your Pants)
休息（得坐立不安纔好）

After you exercise, you look forward to a restful recovery period - on the couch, in a chair or even in bed. Post workout recovery and rest is essential. Your muscles need time to rebuild and your body needs time to relax. But you need to stay active in this phase for two t, if you continue to do easy movement, your joints stay more limber and mobile. And second, you continue to burn more calories through NEAT (non-exercise activity thermogenesis) .
鍛鍊後，你嚮往安然舒適的恢復階段，窩在沙發或座椅裏，甚至躺在牀上。健身後的恢復和休息至關重要。你的肌肉需要時間來重塑、身體需要時間放鬆。但鍛鍊後這一階段你得保持活躍狀態。原因有二。其一，如果你繼續做些簡單的動作，你的關節可以持續保持靈活自如。其二，通過非運動生熱作用，你可以繼續消耗更多的熱量。

So how do you stay active when your body just wants to rest? One way is to dress to stay active. I like to wear compression gear after I work out. Many experts say it speeds recovery and even provides greater benefits to people who are trying to lose weight.
那麼，如何在身體想要休息的情況下繼續保持活躍狀態呢？有一種方法是通過着裝來保持機體活躍狀態。我喜歡健身後穿戴緊身裝備。很多專家稱這有助於加速恢復，對於想減肥的人更有益處。

Write (Like You're With Your Therapist)
寫點什麼（就像見治療師那樣）

A workout journal serves as a reminder of your progress and your accomplishments. It is also helpful to review if you have problems losing weight or completing your sessions. Include information about:
運動日誌可以提示你取得了什麼進步、獲得了哪些成果。還有助於你回顧：如你減肥遇到困難或者難以完成運動項目。日誌裏須包含如下信息：

what you did (length of workout, types of exercise)
運動項目（健身時長和運動種類）

how you felt when you started
起初的感受

how you felt during the workout (confident? strong? uneasy?)
運動過程中的感受（自信、堅強還是不安？）

how you feel now that you're done
運動完成時的感受

other factors that may have influenced your mood (work stress, relationships, etc)
其他影響你情緒的因素(工作壓力、人家關係等)

Keep it in your gym bag so that you can write down notes immediately after your workout is complete. I use my Polar M400 to rate my workouts . The app allows you to choose an adjustable smiley face to reflect your post workout mood.
把運動日誌放在你的健身揹包裏，這樣你健身完可以立馬寫下片言隻語。我用我的 Polar M400來對我的運動作評價。這個應用可以讓你調節笑臉來反應你健身後的心情。

Plan (Like You Work Out for a Living)
做計劃（就像你以健身爲生那樣）

What's the most important post-workout recovery tool? A a smartphone, or calendar or whatever tool you use to schedule really important meetings and events. The best weight loss workout plans involve different types of activities, different durations and different types of training. It's smart to have a weekly schedule in place to make sure it you get the right amount of exercise for weight loss. But as you finish your workout, revisit that plan or at least finalize the details it so you know which workout is next on the agenda.
運動後最重要的恢復工具是什麼?筆、智能手機，或者日曆，還是任何你可以用來規劃重要事宜和會議的工具。最佳的減肥健身計劃包括不同種類的運動，不同時長和不同類別的訓練。安然有序規劃好周計劃是明智之舉，確保你減肥的運動量合理。但運動結束後，重審你的計劃，至少要確定下細節，確保你知曉下一個運動議程。