تدريب Shadowing: Dr. Stacy Sims: How Much Lifting A Week? What One Study Found - تعلم التحدث بالإنجليزية عبر الفيديو
جارٍ إنشاء الدرس...
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Do you think there's a lot on, you know, obviously all of us look at Instagram and social can be good and bad, can motivate us, but at the same time can sort of be a bit misleading
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because like there seems to be a competition at the moment, at least on the algorithm that is applying itself to me, is that plyometrics is becoming,
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it's nearly becoming a bit of a show -off game.
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It's nearly like saying those deadlifts are useless and you should be doing this plyometrics.
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And actually, when you look at these dudes, like they're unbelievably built.
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Like I'm thinking, my God, I never looked like that.
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And I don't know anyone who's ever looked like that.
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And maybe I should have been doing this sort of stuff before.
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Is this misleading us?
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And where does social fit into this whole game that you're in?
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Yeah.
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So if we think about social and clickbait, that's the problem, right?
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People will put really polarizing things on social to get people to watch them.
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And it's just like reality TV is completely scripted.
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It's curated to be what is coming out, right?
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So when we start really leaning into social media, it doesn't give you the full story or the nuances.
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So if I'm thinking about the algorithm that you're locked into with everyone showing off about their power moves, I always go back to,
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well, how did you develop that power in the first place?
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We know that hip thrusts
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and deadlifts are paramount for being able to build up the
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posterior chain in order to have a high sprint capacity and a high power of jumping capacity.
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So that's the part that they're not telling you.
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They're not saying I had to build a base of strength first before I could do these power moves.
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And this is where we start to see injury and deflation
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and lack of confidence because people are leaning into these clickbait reels
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or these short snippets of time that have been curated for a message rather than giving the full story.
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So it's a slow build too.
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So how important is that for people to understand, look, I've never done any exercise.
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I would like to do some exercise because I now understand that there's a lot of benefits in terms of lifespan, but also probably equally important, probably maybe more important, healthspan,
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being healthy during that long life.
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I'm going to start doing some resistance work.
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For example, my dad never did resistance work, but around about 85, he started, he asked me, could I get him some hand weights?
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And then he conquered those ones that are only two and a half.
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Then he got to five kilos and he started, you know, standing up and sitting down in the chair and those sorts of things.
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He realized, I don't know why he realized, but he realized that, you know, lifting some resistance stuff is important.
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And what should we be doing now if we're, you know, if a 40 -year -old person is sitting here listening to you speak,
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woman, what should she be thinking about?
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I don't mean sort of building a program, but what she should be thinking about is having like an appropriate program,
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like between, say, heart, lung and resistance work.
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I mean, she should be doing resistance for one hour a week.
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I mean, I listened to Peter T and Peter sort of says things like, you know, you should be doing you know 150 minutes of zone two and three
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and then you should like it's sort of like I think
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fuck like I don't know enough time to do all this
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sort of stuff um that's like I don't I'm trying to work at where the optimum is
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and what what should a woman be thinking about there was a study
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that came out last week about weight lifting
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and what's the optimal sweet spot yeah ironically it's 119 minutes a week not a week yeah
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so I mean that can be divided up into what um 30 -ish minute sessions a week, right?
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So it doesn't take a lot and ideally total body.
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So you're doing some compound movements.
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After that, they see the risk factors for all -cause mortality doesn't go down,
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but it really does significantly have an impact on things like dementia and bone and sarcopenia when you hit that 119 minutes.
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Positively.
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Positive, yeah.
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Yeah.
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Yeah, absolutely which is a pretty far cry from the two moderate exercise resistance training sessions
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that things like ACSM have out there.
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We're starting to see more and more research on the benefits of resistance training.
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Not only that, but resistance training does give you metabolic changes.
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As we talk about Zone 2 and mitochondria and that kind of stuff, we still get mitochondrial changes with resistance training.
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And when we're talking about cardiovascular and reducing things like visceral fat.
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We need a really high intensity work for that.
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We know that short bouts of really high intensity work improve cardiovascular because,
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one, we're having to really shift blood rapidly to the muscles in the heart under high load.
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So we have a vascular component that improves our blood pressure and the way that our body controls blood flow.
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We see that when you do high intensity, it uses a lot of blood glucose,
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so it improves insulin sensitivity because the muscle cells then adapt to be able to use glucose without insulin.
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If we have less insulin resistance, then we also decrease our leptin resistance,
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which becomes a problem for women in their mid to late 40s where they never feel like they're really full
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and they're craving lots of carbohydrate.
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There's a change in the gut microbiome, but we are also starting to see a little bit of leptin resistance because that goes up as insulin resistance goes up.
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So if we're talking about high -intensity work, that helps with metabolic from a hormonal standpoint.
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It also creates a change so that your body doesn't have a stimulus to store visceral fat, which is that deep abdominal kind of dangerous fat.
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And it improves our heart and lungs
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because we have to be able to shift blood quickly and get oxygen to the working muscles.
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So then when we're looking at what does that look like in a week, right?
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So if we can hit three 40 -minute sessions a week, in that 40 -minute session,
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you're spending some time doing some mobilization and warm -up
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because we have to make sure our tendons and ligaments are warmed up as well as our muscles, get into some compound loading, and then we finish with a couple of sprints
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or a couple of one -minute efforts with one minute off
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so that we're getting to that higher range of our anaerobic capacity.
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And if we think about it from a longevity marker, it's hitting those capacities, right?
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We're hitting VO2 with our high intensity at the end.
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We're hitting our grip strength through total body compound movement.
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We're helping with brain health, cardiovascular health.
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We're helping with mobility and agility because we're warming up properly.
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So you're hitting all the notes that help protect you from having just lifespan.
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But it's really improving your ability to have a health span.
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حول هذه الدرسة
في هذا الفيديو، ستتعلم كيفية تحسين مهاراتك في التحدث باللغة الإنجليزية من خلال ممارسة الظل. ستركز على المفاهيم المتعلقة بالتمارين الرياضية وأهميتها في تحسين الصحة واللياقة البدنية. ستحصل على نصائح عملية حول كيفية استخدام هذه المعلومات لزيادة قدرتك على التحدث بثقة وطلاقة.
المفردات والعبارات الأساسية
- الوزن (Weight) - يشير إلى الكتلة المستخدمة في التمارين.
- تمارين القوة (Resistance work) - نوع من التمارين التي تهدف إلى بناء القوة.
- القدرة (Capacity) - القدرة على القيام بنشاط معين، مثل القفز أو الجري.
- التدريب المتقطع (Plyometrics) - نوع من التمارين التي تركز على القوة والانفجار.
- التوازن بين القلب والرئة (Heart and lung balance) - أهمية دمج تمارين القلب مع تمارين القوة.
- قوة السحب (Deadlift) - تمرين رياضي يركز على بناء القوة في الجزء الخلفي من الجسم.
- الاستمرارية (Consistency) - أهمية الاستمرار في ممارسة التمارين لتحقيق النتائج المرجوة.
نصائح للممارسة
لتحقيق أقصى استفادة من هذا الفيديو، اتبع هذه النصائح:
- قم بممارسة الظل (Shadowspeak) - حاول تكرار العبارات التي تسمعها في الفيديو، مع التركيز على تحسين النطق باللغة الإنجليزية.
- استمع إلى سرعة التحدث وكرر العبارات بنفس الإيقاع. هذا سيساعدك على تعزيز تحسين النطق باللغة الإنجليزية.
- قم بتسجيل صوتك أثناء الممارسة، ثم استمع إليه لملاحظة النقاط التي تحتاج إلى تحسين.
- ابدأ بعبارات قصيرة ثم انتقل إلى جمل أطول مع مرور الوقت. هذا سيساعدك على بناء الثقة.
- تفاعل مع المحتوى: حاول فهم الرسالة الكامنة وراء الكلمات بدلاً من مجرد تكرارها.
باستخدام هذه الاستراتيجيات، يمكنك الاستفادة من تعلم الإنجليزية عبر الفيديو بشكل فعال وتحسين مهاراتك في التحدث.
القواعد في هذا الفيديو
أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:
| التركيب | في الفيديو |
|---|---|
| المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله | have been curated · can be divided · are warmed |
| المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن | have been curated · I've never done |
| جمل الوصل who / which + جملة — معلومة إضافية عن شخص أو شيء | absolutely which is · fat, which is |
ما هي تقنية التظليل الصوتي؟
التظليل الصوتي (Shadowing) تقنية تعلم لغة مدعومة علمياً، طُورت أصلاً لتدريب المترجمين الفوريين المحترفين. الطريقة بسيطة لكنها قوية: تستمع لصوت إنجليزي أصلي وتكرره فوراً بصوت عالٍ — كظل يتبع المتحدث بتأخير 1-2 ثانية. تُظهر الأبحاث تحسناً كبيراً في دقة النطق والتنغيم والإيقاع وربط الأصوات والاستماع والطلاقة.