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冬泳译苑ffice ffice" /> 国外冬泳迷对冬泳的论述（译文） 最近几年在英国突现出一项具有挑战性的冬泳运动，是全球气候变暖所至？很有可能；是为了达到能在英国严酷的冬季，始终保持在公开水域游泳的域愿望所至？很有可能。对于冬泳运动现在来说已成为不争的事实，那就是其能够在延长人的生命期限的同时，能够有效的抵御传染性疾病和降低患癌和心脏病的可能性。但是跳入冰冷的水中不危险吗？那些健康和安全方面一行商者极力想说服你相信这些，并且从这些子虚乌有的荒诞说法中堂皇地赚得好处。
那么，在冬泳时发生休克和体温降低是怎么回事？就我所发现的情况，所有在冬泳方面所做的研究都通常都是置研究的对象作为“牺牲品”而得出的灾难性的结论，前提是这些被测试的人不是心甘情愿地进入水中。而对于那些身着加速泳衣、深谙寒冷训练的冬泳者来说，自愿地进出冰水中却很少发生此事。确实，许多权威人士认为，水温在13℃是特别危险的，但是特别奇怪的是，作为许多冬泳者的一员，我发现水温在这个温度而远不是他们所说的不爽，而是令人十分愉快的。事实上，在这个温度我可以裸身停留在水中很长的一段时间。那么我们其中的一个人的观点肯定是错了！那么，是什么造成了训练有素的冬泳者和他们的观念不同呢？事实上，有很多的不同。 寒冷训练包括三个主要的生理变化。首先，身体要放弃一层皮下的脂肪。研究表明，冬泳者的脂肪主要是褐色的脂肪，这有什么区别吗？白脂肪是构成身体的主要脂肪，在代谢过程中它首先转化成肝糖，继而转化为葡萄糖为肌肉作为能量而消耗。然而褐色脂肪却能快速地代谢成热量。从而使其与同样数量的白色脂肪相比，很少能长期积存于体内而产生健康方面问题的风险。因此对于冬泳者来说脂肪多一些并不意味着肥胖。
还远不止这些，对于血管系统也要经历一定的改变，首先是对于急剧的骤冷过程，身体内所产生自我的保护应急反应，要阻止其对于身体的器官造成伤害，采取必要的应激的措施，立即地关闭外部的细胞循环，从而产生了在冰水中数分钟后，泳者的皮肤产生发绀或出现紫绀色。对于我的情况来说，当我出水后约十分钟后，身体外围的细胞将重新开始恢复，已冷的外部的血液将再次的产生基本的循环。只有这时由于体温过低才能产生休克，因此泳者应马上擦干身体，着衣/取暖，或最好是享受一些热饮。 最后，代谢系统也同样发生改变，你可以想象的到，对于那些在冰水中的泳者当其进入水中（或仅仅是在水中浸一会），其代谢的功能将发生高速的调整。当我冬泳后，我要吃相当于含有1000卡或更多的碳水化合物的食物。如果我不想使我的身体的重量增加，我就必须要消耗它们。在实际上我对我自己进行过测试，在10℃的海水中游上半个小时，我身体的核心温度仅下降0.5℃，并能保持其不发生改变。
人们听信了一些健康和安全商业性组织的宣传，并且相信所有的公开水域都存在着潜在致命的危险。因此你可以想象出来自于那些冰冷的祸水对人们心理上的震撼。然而这些对于那些深谙此道的冬泳者来说是完全不存在的，因为冬泳者精确地知道该做什么。 那么，如果你要参加冬泳训练需要准备些什么呢？需要的东西如下：泳裤、泳帽、护目镜（选择性）和比较健康的身体，噢！几乎忘记了，还有水，象你所看见的这么多，但不要太热。冬泳要始于夏季，因为那时的水温和天气都很好。到了冬季也要坚持。金科玉律是：不要在一天将所有的事情做完，明天总会来临的。一但有了冷的感觉，要马上出水，快速穿上衣服，使身体尽快的回暖。长此以往你会发现对于寒冷的忍受力，无论在时间还是在温度上都将会有明显的改观。在寒冷的冬季不需要每天都参加冬泳――每周只需一次足矣，即便是如此也不需要在水中很长时间。对于寒冷的承受力训练是一个长期的过程，我在这方面的训练历经八个月后，我对于寒冷的忍受能力仅仅达到8℃.幸运的是，通过我个人的体验我确认，在温度较高的泳池内游泳和在冰水冬泳，对于进行寒冷的忍受力的训练方面，两者不存在任何的干扰。
冬泳在安全方面是极为重要的。就象通常在公开水域游泳一样，遵守所有的预防和警训是非常重要的，而冬泳意味着要采取一些额外的措施。 不要在春季和初夏开始冬泳训练，要在水温至少在15℃后进行冬泳训练。在15℃以下不要跳水和潜水。总是采取涉水或下蹲方式入水，因为这种方式会给你身体充足的时间切换至“寒冷方式”。要避免冷水呛入你的鼻腔，因为在鼻腔和大脑之间仅有非常小的一块鼻骨，大脑的急剧的冷却会导致冷休克。
总是要佩戴泳帽，令人惊讶的是人体大量的热量损失是通过头部。相信我，那是有区别的，如果你佩戴的是比较艳丽的泳帽，人们就很容易的发现你的所在。 身体存在健康问题的人不要参加冬泳训练，如果你要这样做你就必须要进行健康的咨询。患上哮喘、心脏病、癫痫症和糖尿病的患者就更需要特别的注意。冬泳前我患有充血性心力衰竭，但冬泳训练使我完全康复。但这是在医务监督指导下完成的。
那么现在下决心来参加冬泳吧，水是美好的，那越来越美好的感觉美是难以置信的，绝对是成瘾的运动！ Pete希望能在NW.成立一个冬泳组织，感兴趣吗？ 请联系PeteRoberts007@aol.com (附原文） Recent years have seen the emergence of the somewhat arduous sport of winter swimming in the ffice:smarttags" />UK. Global warming? Very possibly. The desire to keep on open water swimming through a typically vile British winter? Quite likely. And its a proven fact that winter swimmers have a higher resistance to infection, a significantly lower incidence of cancer and heart disease, together with an extended life expectancy. But isnt jumping into cold water dangerous? The Health and Safety merchants would have you believe so, and make a handsome profit from peddling that myth. ffice:word" />So what about shock and hypothermia? From what I can find, all research on the effects of immersion in cold water is posited on the "victim" having involuntarily entered the water as the result of some mishap. Very little if any of which applies to the situation where a Speedo-clad, cold-acclimatised swimmer enters the water voluntarily, and can exit when desired. Indeed many authorities hold that water temperatures around 13C (mid-50s F) are particularly dangerous. Strange really, as I for one find water at that temperature exhilarating and far from uncomfortable. In fact I can withstand bare-skin immersion at such temperatures for an indefinite period. One of us must be wrong! So, whats so different about a cold-acclimatised swimmer? Actually, quite a lot.
Cold training involves three major physiological changes. Firstly, the body lays down a layer of subcutaneous fat. Studies indicate this "swimmer fat" to be predominantly brown fat. So, whats the difference? White fat is utilised by the body first by conversion to glycogen, thence into glucose for fuelling the muscles. However brown fat is rapidly metabolised to generate heat. Brown fat is also much less of a risk to long term health than the equivalent weight of white fat, so a high body-mass index in a swimmer does not necessarily indicate obesity. Far from it. The vascular system also undertakes changes primarily intended to protect the bodys core from chilling, endangering vital organs. It develops the ability to almost instantly shut down the circulation to the outermost tissues, hence the cyanotic blue or purplish hue of a cold-water swimmers skin after a few minutes immersion. When peripheral circulation restarts, which in my case takes around 10 minutes after leaving the water, all the chilled blood in the outer tissues returns to general circulation. This is when hypothermic shock can occur, and the swimmer needs to be dry, clothed and/or warm and preferably enjoying a hot drink.
Finally, metabolism. Again, it is now thought that a cold-water swimmers metabolism shifts into high gear when immersed (or in some cases just when anticipating immersion). I need to eat the equivalent of 1,000 kcal or more of carbohydrate foods after a cold swim. Im not gaining weight so I must be "burning" them. I have actually done some tests on myself, and after a half hour swim in seawater at 10C, my core temperature had fallen by just 0.5C and could well have stabilised at that level. Many folk have been taken in by the Health and Safety industrys propaganda and believe all open water to be potentially lethal. So you can imagine the psychological shock resulting from a fall into cold, grey water. However this response is completely absent in a swimmer who knows exactly what hes getting into.
So, how do you go about cold training? You will need the following: swimming cozzie (1 off), swim cap (1 off), goggles (optional), a reasonably healthy body (1 off). Oh, nearly forgot - water. As much of this as you can find and it should be unheated. Simply start swimming in "cold" water in summer when in fact its nice and warm. Come Autumn, just keep going. The golden rule: dont overdo it - theres always tomorrow. When you feel cold, get out, get dressed and warm up. Youll find your tolerance, both time and temperature, will steadily improve. Theres no need to bathe in cold water every day - once a week is enough, and even then for just a few minutes. Cold-acclimatisation is a long-term process; Ive been doing it for eighteen months and have only just got my tolerance down to 8C. Fortunately, from experience I can confirm that swimming in a heated pool in between cold dips does not interfere with the acclimatisation process. Safety is paramount. While its important to observe all precautions normally associated with swimming in open water, low temperatures mean taking extra care.
Dont start cold training until spring/early summer when the water temperature is at least 15C.
Never jump or dive into water below 15C (59F). Always wade or lower yourself in - this gives your body time to switch into "cold mode". Avoid having cold water enter your nose. There is very little bone between the nasal cavity and your brain, and chilling the brain can result in cold shock. Always wear a swim cap, as a surprisingly large amount of body heat is lost through the head. Believe me, it makes a difference. A brightly coloured cap will also enhance your visibility.
Its best not to train alone. Cold training puts the body under considerable stress and cold water can also cause cramp.
Health problems neednt prevent you from cold training, but should you have a health problem you should seek the advice of a health professional. Those suffering from asthma, heart problems, epilepsy and diabetes need to take particular care. Some time ago I was laid low with congestive heart failure, but my cold training led to a complete recovery. However it was done under medical supervision. So come in and join us - the waters great! The "Feel good buzz" is unbelievable. And very addictive!
Pete would like to organise a group of winter swimmers in the NW. Interested?
Contact Pete at PeteRoberts007@aol.com | 
11010802026271
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发表于 2007-9-30 07:51
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