Winter swimming has many benefits. It helps blood move around your body faster; it boosts your immune system; it helps your body better deal with cold temperatures.

冬泳有很多好處：加速身體的血液循環(huán)，提高免疫力，讓身體更好地適應寒冷。

Tips for swimming in winter

冬泳的一些小建議

Start with just one minute twice a week， and then build up. You can also prepare your body with very cold， short showers.

剛開始每次只游一分鐘，每周兩次，然后根據(jù)自身情況逐漸增加時間和頻率。你也可以從洗短時間的冷水澡開始，讓身體逐漸適應寒冷。

An effective breathing technique

有效的換氣方法

Experienced winter swimmers take two breaths in instead of one， getting more oxygen into the blood.

有經驗的冬泳者會在游泳換氣時深呼吸兩次，而不是一次，這樣可以讓更多的氧氣進入血液。

Recovery tips after the swim

冬泳后的身體恢復建議

After the swim， drink something warm and eat something sugary.

Do not have a hot shower—your body will send blood away from your vital organs.

游泳后，喝點熱飲和吃點甜食。

不要馬上洗熱水澡——血液可能會不足以供應身體的重要器官。

Word Bank

boost v. 促進；增強

sugary adj. 含糖的；甜的

vital adj. 至關重要的