تدريب Shadowing: Dr. Stacy Sims: How To Do HIIT Without Spiking Your Cortisol - تعلم التحدث بالإنجليزية عبر الفيديو
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106 جمل
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1
I think you've just split HIIT up into two broad categories.
2
EMOM or EMOM, every minute on the minute,
3
where it was kind of this four minutes of maybe not max intensity,
4
but you're working hard with these different exercises and then you're having a minute off.
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So four minutes on, one minute off.
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And you contrasted that with sprint interval training
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or SIT where it's kind of 30 seconds on as hard as you can and two to three minutes off.
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You've just been through the specific benefits of sprint interval training.
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How does that compare to EMOM every minute on the minute?
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Is it the same?
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Is it similar?
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Or are there, you know, some quite significant differences in the adaptations that we are going to get?
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Yes.
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So if we're looking at the HIIT interval, so high intensity.
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Can I just pause you there, Stacey?
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So I've got this clear in my head.
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HIIT is the umbrella term, right?
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Which there's many ways of doing HIIT.
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One way of doing HIIT is sprint interval training.
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Another way is EMOM.
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Is that accurate?
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B-mom is a type of workout in there.
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High-intensity interval training is the umbrella term.
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Sprint interval training is a subset of that umbrella term.
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The other half of that is what people typically think of as HIIT,
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where we are doing between one and four minutes of work at 80% to 90%
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or an eight to nine on the scale of one to 10, and we have one to two minutes recovery between those intervals.
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So another form of HIIT that is beneficial.
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Yeah, okay, got it.
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So when we look at that, it's more, you're spending more time in intensity, that's not quite as high as sprint interval.
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So you have more of a calorie bearing, which people are concerned about for some weight loss.
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You also are creating a greater time under stress that's going to improve mitochondrial health.
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And we're also improving blood flow because we have more time of muscle perfusion.
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So that means we're gonna get the impetus for building more red cell,
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more plasma volume, and having better blood pressure control and actual change of blood flow.
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So when we're looking at what's happening from a little bit lower intensity
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and having more time under tension or more time under intensity,
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it is truly a metabolic response for muscle perfusion.
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So that means more blood flow to the muscle, more oxygen carrying capacity, more calorie burn.
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And you're also building more lean mass in that time frame
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because you need more muscle to be able to do the activity.
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The other thing about that little bit lower intensity, longer duration is the post-exercise response.
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So we look at post-exercise response.
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This is the big thing that we hear a lot is perimenopausal, postmenopausal women shouldn't do HIIT training because it increases cortisol.
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So there's a caveat in there.
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If you're going to hit class, they try to fill the class up 45 to 60 minutes.
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You can't hold proper intensity that long.
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So you will get an increase in cortisol because cortisol is released during exercise.
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But you won't get the post-exercise response that you need to bring it down.
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Because in that 45 to 60 minute class, you really aren't doing high intensity work.
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you're in moderate intensity.
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You're in that gray zone.
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So if I bring it back and say, we're going to do it properly, where we're doing two rounds of four minutes with one minute off,
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and you're going to really work to maintain that intensity.
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Post-exercise, you get a boost of growth hormone and testosterone, that drop cortisol.
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So just like your resting heart rate starts to drop as you get fitter over three to four weeks,
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your baseline cortisol drops over time.
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So now you are not as sympathetically driven.
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You can get out of that tired but wired state and have better ability to hit parasympathetic responses.
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So this is where we have the nuance of what is
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really high intensity interval training versus what is the fitness world projecting high intensity interval training
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and that's why i'm like
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when we're talking about it we have to be very specific in what
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that intensity is and how long we're holding it
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because a true hit class shouldn't be any more than 30
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minutes you have a little bit of warm-up you do true intensity and recovery
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and they have a little bit of a cool down a
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true sprint interval session might be 10 minutes total where you
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have a warm-up you do a couple of true intervals with the recovery
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and a little cool down it doesn't take a lot of time
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but they're both very powerful yeah this is great
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because as we've already acknowledged many people many women feel time pressured and actually
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a lot of your recommendations are very very time efficient um you know really time efficient
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and i think there's a really interesting point
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that i just want to highlight we're basically saying
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that there are certain hormonal changes
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that happen as a woman approaches menopause there are things
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that you can do with specific forms of exercise to mitigate the effects off that.
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One of those things is this high intensity type work.
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But if you're not careful, you won't do it correctly and you'll end up in moderate intensity.
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So moderate intensity is not giving you the stimuli that you are wanting from the high intensity.
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And I guess relating to what what you just said, because I think a lot about the stress load of exercise in an already busy,
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stressed out population.
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I know for me, for example, and we'll probably get to zone two in just a minute,
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one of the things I enjoy doing is doing one hour on my indoor carol bike at very low intensity.
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I might listen to a podcast, I might prepare for a podcast, I might whatever, because I know it's a very low stress load on my system.
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It keeps me pretty parasympathetic and doesn't drive me into sympathetic and it doesn't take me long to recover from that.
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but what was really interesting what you said true hit true
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high intensity although it feels very intense actually is not driving you into
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that sympathetic overly stressed state after the workout it's helping you come down into parasympathetic into
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that relaxation state that's a kind of critical point i think for people to understand
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because it's this whole you know stressed out, we're tired and wired, we can't switch off.
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High intensity is actually going to potentially help with that, isn't it?
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Absolutely.
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And that's the thing, that's a messaging that gets mixed up when we talk about it in the fitness world.
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Because there's this big push for high intensity interval training, because we see that gives the best body composition outcomes.
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But when it's not done correctly, we see so many women that get overstressed, they get injured, They maintain that tired but wired.
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They don't see results.
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But when you pull it back and you actually hit it hard when you need to hit it hard, recover properly from that, then hit it hard again and recover,
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then you do get that post-exercise response because your body's like, whoa, that was a really strong stress.
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I need to be able to overcome it.
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So I need to repair the tissues, drop the inflammation, drop the oxidation,
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and I need to be able to fully relax to garner that adaptation.
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So we see women who are doing true HIIT training, then subsequently sleep better.
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If you sleep better, then everything gets better.
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Thank you.
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المفردات وملاحظات التحدث لهذا الدرس
هذا الدرس في المحادثة بمستوى C1 مبني على الفيديو “Dr. Stacy Sims: How To Do HIIT Without Spiking Your Cortisol”. أكثر الكلمات تكرارًا في الفيديو: intensity, interval, training, Hiit, exercise. يحتوي هذا الفيديو على 106 جملة و1292 كلمة للتدرب على الترديد. مدة الكلام 9:07. يتكلم المتحدث بسرعة ثابتة، نحو 142 كلمة في الدقيقة، وهي سرعة مريحة للترديد. 83% من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، ويُستحسن مراجعة الباقي قبل البدء.
أهم المفردات في هذا الفيديو
أصعب 15 كلمة في الفيديو، مع النطق والمعنى:
| الكلمة | النطق | المعنى |
|---|---|---|
| interval اسم | /ˈɪntɚvəl/ | فَاصِل |
| distress اسم | /dɪˈstɹɛs/ | مِحْنَة |
| umbrella اسم | /ʌmˈbɹɛl.ə/ | مِظَلَّة, شَمْسِيَّة |
| calorie اسم | /ˈkæləɹi/ | سُعْر, سُعْرَة |
| injure فعل | /ˈɪn.d͡ʒɚ/ | جَرَحَ |
| menopause اسم | /ˈmɛnəpɔːz/ | إِيَاس |
| testosterone اسم | /tɛˈstɑ.stəˌɹoʊn/ | تِسْتُسْتِرُون |
| metabolic صفة | /mɛtəˈbɒlɪk/ | اِسْتِقْلَابِيّ, أَيْضِيّ |
| relaxation اسم | /rᵻˌlækˈseɪ.ʃən/ | اِسْتِرْخَاءْ |
| inflammation اسم | /ɪnfləˈmeɪ̯ʃən/ | اِلْتِهَاب |
| whoa | /woʊ/ | قِف, قِفِي |
| hormone اسم | /ˈhoɹmoʊn/ | هُرْمُون |
| plasma اسم | /ˈplæzmə/ | بِلَزْمَا |
| pause اسم | /pɔːz/ | تَوَقُّف, وَقْف |
| beneficial صفة | /ˌbɛn.ɪˈfɪʃ.əl/ | مُفِيد |
الأفعال المركبة التي ستسمعها
| الكلمة | النطق | المعنى |
|---|---|---|
| warm up فعل | /ˌwɔː(ɹ)m ˈʌp/ | اِسْتَدْفَأَ |
نطق يحتاج إلى انتباه
يستخدم المتحدث 40 من الصيغ المختصرة، مثل we're, you're, doesn't. انطقها بصيغتها القصيرة كما تسمعها.
- أصوات “th”: parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/, sympathetic /ˌsɪm.pəˈθɛt.ɪk/, sympathetically /sɪmpəˈθɛtɪk(ə)li/
- أصوات “sh” و“zh”: perfusion /pəɹˈfjuʒən/, adaptation /ˌæd.æpˈteɪ.ʃən/, oxidation /ɒksɪˈdeɪʃ(ə)n/, relaxation /rᵻˌlækˈseɪ.ʃən/, inflammation /ɪnfləˈmeɪ̯ʃən/
- الكلمات الطويلة — انتبه لموضع النبر: parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/, sympathetic /ˌsɪm.pəˈθɛt.ɪk/, adaptation /ˌæd.æpˈteɪ.ʃən/, mitochondrial /ˌmaɪ.təˈkɑːn.dɹi.əl/, oxidation /ɒksɪˈdeɪʃ(ə)n/
أصوات يجدها متحدثو العربية صعبة:
- /p/ — ليس /b/: انطقه مع نفخة هواء: sprint /spɹɪnt/, parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/, perfusion /pəɹˈfjuʒən/, sympathetic /ˌsɪm.pəˈθɛt.ɪk/, adaptation /ˌæd.æpˈteɪ.ʃən/
- /v/ — ليس /f/: مع اهتزاز الأوتار الصوتية: interval /ˈɪntɚvəl/, caveat /ˈkæviɑt/
- تتابع الصوامت — لا تضف حركة بينها: sprint /spɹɪnt/, distress /dɪˈstɹɛs/, umbrella /ʌmˈbɹɛl.ə/, perfusion /pəɹˈfjuʒən/, mitochondrial /ˌmaɪ.təˈkɑːn.dɹi.əl/
كيف تتدرب بهذا الفيديو
- استمع إلى الفيديو كاملًا مرة واحدة دون أن تتكلم، ودوّن الكلمات التي لا تعرفها.
- ردّد جملة جملة بالسرعة العادية، وكرّر كل جملة حتى يتطابق إيقاعك مع المتحدث.
- سجّل صوتك وقارنه بالأصل، مع الانتباه إلى كلمات مثل interval, distress, umbrella.
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.