游泳訓練疲勞及恢復

Fatigue and recovery of swimming training

10.3966/102473002018033201005

林季嬋(Chi-Chan Lin)；蔡俊傑(Chun-Chieh Tsai)

運動疲勞 ； 放鬆 ； 疲勞恢復 ； 動態恢復 ； exercise fatigue ； relaxation ； fatigue recovery ； active recovery

中華體育季刊

32卷1期（2018 / 03 / 01）

43 - 51

繁體中文

隨著現代競技體育運動技術水平不斷提高，游泳訓練負荷量及強度越來越大，僅靠自然的恢復手段很難適應和滿足當前訓練的需要。疲勞恢復是游泳訓練中的重要組成部分，有效消除疲勞才能不斷提升運動表現。運動性疲勞主要表現為生理性、心理性及神經性三種，游泳運動員經過長時間、高強度的水中運動後，都會有不同程度的疲勞狀況，多數時間表現為四肢無力或伴有肌肉痠痛，甚至會出現口渴、心慌、胸悶或虛脫等現象，運動的技術質量會下降，技術動作不到位，力量、速度、體力都會有明顯降低，反應能力也在不同程度上有所下降。疲勞恢復的方法可透過動態恢復、按摩、冷療、交替性冷熱療、電刺激以及合併方式等等都是常見的恢復肌肉疲勞的方式，其中又以動態恢復最有效果；當游泳運動員進行輕量動態恢復時，比完全靜止不動的恢復效果更為顯著，動態恢復的負荷以不超過游泳運動員最快泳速的35%為主，可提供游泳教練及選手作為放鬆恢復的強度指標。

With the continuous increase in the level of modern competitive sports techniques, swimming training load and intensity are rising and it is difficult to adapt to and meet current training requirements to help the body recover by relying on natural techniques only. Fatigue recovery is an important component of swimming training, and only effective fatigue elimination can continuously increase exercise performance. Exercise fatigue mainly manifests in three ways: physiological, psychological, and neurological. After long periods of high-intensity swimming training, swimmers experience varying degrees of fatigue. Fatigue most commonly manifests as weakness in all four limbs and is accompanied by muscle soreness or even thirst, heart palpitations, chest tightness, prostration syndrome, and other phenomena. This results in a decrease in the exercise technique quality, technical movements not being up to certain standards, a significant decrease in speed and physical strength, and varying decreases in reflexes. Fatigue recovery can take place through commonly used methods such as active recovery, massages, cold therapy, alternating cold and heat therapy, electrical stimulation, or a combination of methods. Among these methods, active recovery is the most effective. Swimmers who undergo light amounts of active recovery had more significant recovery effects than those who were completely stationary. The active recovery load should not exceed 35% of the highest performance of swimmers, and this can be used as an intensity marker by swimming coaches and swimmers for relaxation and recovery.

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