And it seems like everyone wants to have a body like Michael Phelps or Caleb Dressel.

似乎每個人都想擁有邁克爾-菲爾普斯或凱萊布-德雷斯 勒那樣的身材。

The unmistakable, long torso, big shoulders, drool-worthy abs, the swimmer body.

毫無疑問，修長的軀幹、魁梧的肩膀、令人垂涎的腹肌、游泳健將的身材。

So why do swimmers develop this unique body shape and what does it really take to look this shredded?

那麼，為什麼游泳運動員會形成這種獨特的體形，要想看起來如此纖細又需要什麼呢？

Swimmers take thousands of strokes every day, so their lats and back muscles are super strong.

游泳運動員每天都要進行數千次划水，是以他們的腹肌和背肌都非常結實。

Their arms and legs are toned and muscular too, and that's because swimming uses every single muscle to work against the water's resistance to propel the body forward.

他們的手臂和腿部也很健美，肌肉發達，這是因為游泳時，每一塊肌肉都要對抗水的阻力，推動身體前進。

From their fingertips to their toes, they're putting their bodies to the test.

從指尖到腳趾，他們都在接受身體的考驗。

Then there's the six-pack, washboard abs.

然後是六塊腹肌。

Swimmers use their cores to maintain perfect, streamlined body positions for hours at a time.

游泳運動員利用核心部位保持完美、流線型的身體姿勢，每次都要持續數小時。

It's not easy, and over time, they build rock-solid abs.

這並不容易，隨著時間的推移，他們練就了堅如磐石的腹肌。

And since swimming is an intense cardio workout that burns a lot of calories, pro swimmers often have low body fat percentages.

由於游泳是一項高強度的有氧運動，能消耗大量熱量，是以職業游泳運動員的體脂率通常較低。

When you have less body fat, your abs are gonna show.

當你的體脂減少時，腹肌就會顯現出來。

Many elite swimmers are also very tall, which can be advantageous for a variety of reasons.

許多精英游泳運動員的身高也很高，這可能是優勢所在，原因有很多。

Taller people usually have longer arms and legs and bigger hands and feet.

身材高大的人通常手腳較長，手掌和腳掌較大。

All of these things help them move through the water and swim faster with less effort than a shorter person.

所有這些都有助於他們在水中移動，比個子矮的人遊得更快，更省力。

Olympic swimmer Nathan Adrian is 6 feet tall, 6 inches, and Michael Phelps is 6 foot 4.

奧運會游泳運動員內森-阿德里安身高 6 英尺 6 英寸，邁克爾-菲爾普斯身高 6 英尺 4 英寸。

Caleb Dressel is 6 foot 3, and Katie Ledecky is 6 feet tall.

凱勒布-德雷斯爾身高 6 英尺 3，凱蒂-萊德基身高 6 英尺。

You see the pattern in these Olympic legends?

你看到這些奧運傳奇的模式了嗎？

So in a nutshell, the ideal swimmer's body is one that's tall, lean, strong, and muscular from head to toe.

是以，簡而言之，理想的游泳運動員身材是高大、精幹、結實，從頭到腳肌肉發達。

And this doesn't only apply to men.

這不僅適用於男性。

Female swimmers are just as jacked.

女游泳運動員也是如此。

Just look at Katinka Hosu or Sarah Hoistrom or Katie Ledecky.

看看 Katinka Hosu、Sarah Hoistrom 或 Katie Ledecky 就知道了。

There's a reason Katinka Hosu is called the Iron Lady.

卡廷卡-霍蘇被稱為鐵娘子是有原因的。

They've all got exceptional physiques in their own right.

他們本身都擁有非凡的體魄。

But is the swimmer body really the perfect body?

但是，游泳運動員的身材真的是完美身材嗎？

The question is, can you get a swimmer physique just by swimming?

問題是，僅靠游泳就能獲得游泳運動員的體質嗎？

And I wish I could tell you it's that easy.

我也希望我能告訴你，事情就這麼簡單。

But the answer is it's pretty complicated.

但答案是這很複雜。

Genetics play a role in why some athletes develop a swimmer body faster than others.

為什麼有些運動員的游泳身材發展得比其他人快，遺傳因素在其中起到了一定的作用。

There's a reason why so many professional swimmers seem to have the stereotypical swimmer body.

很多專業游泳運動員的身材都是千篇一律的，這是有原因的。

It's because people born with specific characteristics tend to be pretty good at swimming.

這是因為天生具有特定特徵的人往往很擅長游泳。

They might also be predisposed to gaining muscle in just the right places to achieve that V-shaped look that everyone is after.

他們還可能會在適當的部位增加肌肉，以達到每個人都追求的 V 型身材。

Many elite swimmers have been swimming since they were 5 or 6 years old, which adds another layer to how the physiques turned out as they got older.

許多游泳精英從 5、6 歲起就開始游泳，隨著年齡的增長，他們的體質也會發生變化。

But swimming only does so much to change how the body is destined to look at a genetic level.

但是，游泳對於改變身體基因層面上註定的樣子，只能起到這樣的作用。

Nathan Adrian is not 6 foot 6 because he swims a lot.

內森-阿德里安沒有 6 英尺 6，因為他經常游泳。

Over decades of competition, the swimmers with this body type have risen to the top of the food chain and the top of the podium.

在數十年的比賽中，擁有這種體型的游泳運動員已經躍居食物鏈的頂端，登上領獎臺的最高處。

And as a result, their physiques have become the face of the entire sport.

是以，他們的體型成為了整個運動的代言人。

But if you go to a regular pool, you'll see a majority of the swimmers don't have that swimmer body aesthetic.

但如果你去普通泳池，就會發現大多數游泳者都沒有游泳運動員的體型美感。

Most of these swimmers are doing it casually for fitness, and they're not dedicating hours and hours to training both in and out of the water.

這些游泳者中的大多數人都是為了健身而隨隨便便地游泳，他們並沒有在水裡和水外都投入大量的時間和精力進行訓練。

Also people of all shapes and sizes can swim, and you can swim pretty fast without having this stereotypically cut swimmer's body.

此外，各種體型的人都能游泳，而且你可以遊得很快，不需要游泳運動員那種刻板的身材。

It's not a requirement to have a certain body type to be good at swimming.

擅長游泳並不要求擁有某種體型。

The second way swimmers get ripped is by training.

游泳運動員變壯的第二種方法是訓練。

A lot.

很多。

Elite swimmers train for over 20 hours per week, and in some cases, training is a full-time job.

精英游泳運動員每週的訓練時間超過 20 個小時，在某些情況下，訓練是一項全職工作。

They're swimming every day, sometimes multiple times per day, with personalized programs designed to get them to the top of the podium.

他們每天都在游泳，有時一天遊多次，併為他們設計了個性化的計劃，以幫助他們登上最高領獎臺。

But you might be surprised to learn that swimming alone is not what gets professional swimmers so shredded.

不過，你可能會驚訝地發現，專業游泳運動員並不是光靠游泳就能練出一身好肌肉的。

Most pros are putting in 5 to 10 hours per week just in the weight room.

大多數職業運動員每週光是在舉重室就要花上 5 到 10 個小時。

Lifting weights, strength training out of the water, is what transforms the body the most.

在水中舉重、力量訓練對身體的改變最大。

Lifting builds more muscle than swimming by a long shot.

舉重鍛鍊的肌肉遠遠超過游泳。

The water only provides so much resistance, and after a while, swimmers need to challenge their bodies with heavier weights, and you can only do that on land.

水所能提供的阻力有限，一段時間後，游泳者需要用更大的重量來挑戰自己的身體，而這隻能在陸地上進行。

Regular gym sessions build strength for a faster, more powerful stroke, and also helps fix muscle imbalances to prevent injuries.

定期健身有助於增強力量，使划水速度更快、更有力，還有助於糾正肌肉失衡，防止受傷。

If you compare the physiques of Olympic swimmers 50 years ago to the Olympians of today, you'll notice that modern day swimmers are way more muscular, and that's because of all of that strength training that they're doing.

如果將 50 年前的奧運游泳選手和今天的奧運選手進行比較，你會發現現代游泳選手的肌肉更加發達，這是因為他們進行了大量的力量訓練。

Swimmers half a century ago still had fit physiques, but they were way thinner.

半個世紀前的游泳運動員依然擁有健美的體型，但他們要瘦得多。

Michael Phelps trained 5 to 6 hours every day, 6 or 7 days a week.

邁克爾-菲爾普斯每天訓練 5 到 6 個小時，每週訓練 6 到 7 天。

He often swam 80,000 meters in a single week, that's almost 50 miles.

他經常在一週內遊 80,000 米，差不多是 50 英里。

But he was also in the gym at least 3 times a week as well.

但他每週也至少去 3 次健身房。

When you train like that, you burn thousands of calories every workout, which keeps your body fat percentage lower, and that's what helps you maintain a slim physique.

當你進行這樣的訓練時，每次鍛鍊都會消耗數千卡路里的熱量，從而保持較低的體脂率，這就是幫助你保持苗條身材的原因。

Plus, most pros follow strict nutrition plans designed for maximum gains and muscle recovery.

此外，大多數專業運動員都嚴格遵守營養計劃，以獲得最大的收益和肌肉恢復。

The reality is, most swimmers don't have a cut swimmer's body, and quite frankly, they never will, because it's hard to see a dramatic transformation that's going to happen to your body if you only swim a few times per week.

現實情況是，大多數游泳者並不具備切身的游泳運動員身材，而且坦率地說，他們永遠也不會有，因為如果你每週只遊幾次泳，你很難看到你的身體會發生翻天覆地的變化。

For most professional swimmers, swimming is life.

對於大多數專業游泳運動員來說，游泳就是生命。

For most people, swimming is just one aspect of life.

對大多數人來說，游泳只是生活的一個方面。

Most of us don't have 20 to 30 hours per week to spend training.

我們中的大多數人每週都沒有 20 到 30 個小時用於訓練。

We have jobs, families, hobbies, and other things that take up time.

我們有工作、家庭、業餘愛好，還有其他佔用時間的事情。

So we have to be more strategic about the time that we spend working out.

是以，我們必須更有策略地安排鍛鍊時間。

I mean, you tell me, is it worth having the perfect swimming body if you have to skip social events or spend hours away from your loved ones to train all the time?

我的意思是，你告訴我，如果你不得不放棄社交活動或花幾個小時遠離你所愛的人去訓練，那麼擁有完美的游泳身材值得嗎？

Probably not, but that depends on your goals.

也許不會，但這取決於你的目標。

And while yes, you can definitely get fit and change your body composition with just a few hours of training per week, it's unrealistic to think that you're going to look as shredded as an elite swimmer when you don't train like one.

是的，每週只需幾個小時的訓練，就一定能讓你變得健美，改變你的身體結構，但如果你不像精英游泳運動員那樣訓練，就想讓自己看起來像精英游泳運動員那樣健美，那是不現實的。

When it comes down to it, the swimmer body ideal just isn't as important as people make it seem.

歸根結底，游泳運動員的理想身材並不像人們說得那麼重要。

Anyone can swim, regardless of age, body type, background, and ability.

任何人都可以游泳，無論年齡、體型、背景和能力如何。

But the truth is, getting a swimmer body is easy.

但事實上，擁有游泳健美的身材並不難。

Step one, have a body.

第一步，有一個身體。

Step two, swim.

第二步，游泳。

That's it.

就是這樣。

It really is that simple.

真的就是這麼簡單。

Swimming isn't all about aesthetics.

游泳並不全是為了美觀。

In fact, for a majority of swimmers, how they look isn't the focus at all.

事實上，對於大多數游泳運動員來說，他們的外表根本不是重點。

There are a ton of other reasons to get in the pool and swim every day.

每天到泳池游泳還有很多其他原因。

First of all, swimming is amazing for your brain health.

首先，游泳對大腦健康非常有益。

Being in the water increases blood flow to the brain and can help you stay more focused during the day.

泡在水裡能增加大腦的血流量，讓您在一天中更加專注。

Also helps you sleep better and reduce symptoms of anxiety, depression, and stress.

還有助於改善睡眠，減輕焦慮、抑鬱和壓力症狀。

Check out my video how the brain benefits from swimming for a full breakdown on the science behind all of this.

請觀看我的視頻《游泳對大腦的益處》，瞭解這一切背後的科學原理。

Plus, regular swim workouts can improve your heart health, reduce joint pain, and build full body strength.

此外，定期游泳鍛鍊還能改善心臟健康、減輕關節疼痛並增強全身力量。

And of course, it's super motivating to work towards a performance goal, whether that's a race or just beating your swim buddy during practice.

當然，為實現成績目標而努力，無論是比賽還是在練習中擊敗泳伴，都會給人極大的動力。

Swimming is truly a lifelong sport that can keep you healthy for decades, and it's a great way to connect with others and build community.

游泳是一項真正的終身運動，它能讓您幾十年如一日地保持健康，也是與他人交流和建立社區的絕佳方式。

And to me, those things are as important or more important than just having a shredded body.

對我來說，這些東西和擁有一副健美的身材一樣重要，甚至更重要。

Now I want to mention that if you do want to lose weight or change your body composition, swimming can be a great way to do that, as long as your nutrition is on point as well.

現在我想說的是，如果你確實想減肥或改變你的身體結構，只要你的營養也到位，游泳是一個很好的方法。

So if that's something you want to do, I recommend following a progressive training program that uses interval training to vary your distance, strokes, and intensity.

是以，如果這是你想做的事情，我建議你遵循循序漸進的訓練計劃，利用間歇訓練來改變你的距離、衝程和強度。

I created the MySwimPro app to give you personalized workouts and guidance for your goals from losing weight to swimming 10k open water races, so check it out if you need some extra guidance.

我創建了 MySwimPro 應用程序，為您提供個性化的訓練和指導，幫助您實現從減肥到參加 10 公里公開水域游泳比賽等目標。

And if you hit the gym 2 or 3 dryland sessions per week as well, you'll boost muscle growth and reduce your risk of injury.

如果你每週還在健身房進行 2 或 3 次旱地訓練，你就會促進肌肉生長，降低受傷的風險。

Do that and eat in a moderate caloric deficit and you'll lose weight.

做到這一點，並適度減少熱量攝入，你的體重就會減輕。

Check out my video The Truth About Swimming For Weight Loss for a full breakdown on how that works.

請觀看我的視頻《游泳減肥的真相》，全面瞭解游泳減肥的原理。

But all of that said, even if you follow a weight loss program and train hard, there's no guarantee that you'll end up looking like Caleb Dressel.

但說歸說，即使你按照減肥計劃努力訓練，也不能保證你最終會像凱萊布-德雷斯 勒一樣。

Here's why.

原因就在這裡。

You're not him.

你不是他

Everyone is different.

每個人都是不同的。

There are a ton of other ways to get the most out of swimming.

還有很多其他方法可以讓游泳發揮最大作用。

It can also be helpful to notice how swimming makes you feel, not just how it makes you look.

注意游泳給你帶來的感受，而不僅僅是讓你看起來如何，也會有所幫助。

Do you notice that you're more relaxed and focused when you swim regularly?

您是否注意到，當您經常游泳時，您會更加放鬆和專注？

What does it feel like to move through the water?

在水中移動是什麼感覺？

Do you notice a big difference in your mood before or after you swim?

游泳前後，您是否發現自己的情緒有很大不同？

Those things are arguably more important than burning a ton of calories or getting cut.

可以說，這些事情比燃燒大量卡路里或減肥更重要。

Don't compare your physique, swimming experience, or speed to other people.

不要將自己的體質、游泳經驗或速度與其他人相比。

Your only competition and benchmark is yourself.

你唯一的競爭對手和基準就是你自己。

The swimmer body is just a snapshot of what swimming is all about.

游泳運動員的身體只是游泳的一個縮影。

There's so much more to the sport than abs, muscles, and being cut.

這項運動的意義遠不止腹肌、肌肉和被砍。