تدريب Shadowing: I tried zone 2 training for 30 days (what I learned) - تعلم التحدث بالإنجليزية عبر الفيديو

If you want to live a long life, health experts recommend you get 150 minutes of Zone 2 training per week.

And for the past 38 years of my life, I've done approximately zero minutes.

Oh god, this is going to be really...

Some call it hype, the new 10,000 steps, jogging rebranded, a complete waste of time.

Others call it one of the foundational principles for longevity and health.

There's no question that discussions around the importance of Zone 2 training have exploded over the past few years.

Zone 2.

Zone 2 training.

If you missed it, Zone 2 is a low to moderate intensity cardio effort where you're working hard enough to raise your heart rate, but not so much that you can't hold a conversation.

It's roughly 60 to 70% of your max heart rate.

So if your max heart rate is 190 beats per minute, Zone 2 is between 114 and 133 beats per minute.

So I'm in Zone 2 right now.

The heart rate is 140 beats per minute.

can have a conversation but it is winded.

Does Zone 2 training unlock the secrets to a long life and optimal performance or is it just another self-development trend?

Let's find out.

Andrew Huberman was wrong.

This video is sponsored by Squarespace.

I'll share more about how they help me build all my websites later.

One of the biggest surprises after just one day of Zone

2 training has been how slow the pace really is when jogging.

I almost have to hold myself back, remind myself Not to go too fast.

I think that is the appeal of zone 2.

It's that it's not this really intense

cardio workout It's not soul cycle or a hip program

or any one of these things

that leave you feeling destroyed at the end of the day

And so if you're able to get the health benefits of cardio without killing yourself every single day, I see the appeal

I'm starting out just doing 10 minutes of zone 2 per training session

but my goal is

that by the end of the month I would have averaged about 150 minutes of zone 2 training per week

and so that means eventually I'm gonna have to start picking it up.

Zone 2 has become a staple in health circles because it supposedly helps improve your aerobic base,

boost your metabolic health, and strengthen your heart but it's not so intense that it gets you injured or kills your recovery.

Oh god, I feel like my lungs on fire.

According to one of the world's leading experts in Zone 2 training, Dr. Peter Atiyah, one of the biggest fa- Sorry, what's that?

There are over 1,700 mentions of Peter Atiyah in the Epstein files.

I mean, I'm sure that's just some kind of misunderstanding.

He refers to women's genitals as low-carb.

Oh yeah, that doesn't sound very good.

Here's another email he sent to Epstein.

I would really love to add five years or more to your life, even if the only reason to do so is to have more sex.

He also wrote to Epstein's assistant, I go into JE withdrawal when I don't see him.

He had been meeting with Epstein while his son, who had just been born, was in the ICU.

This is not going to be good for the Zone 2 movement.

As I looked more into the health benefits of Zone 2, and tried to avoid any mention of Peter Atiyah, which was honestly quite difficult, I realized the story is a little more complicated than I thought.

A pretty damning analysis on Zone 2 training was just published, and it concluded that the current evidence does not support Zone 2 training,

as optimal intensity for improving mitochondrial or fatty acid oxidative capacity.

A 2025 review brilliantly titled, Much Ado About Zone 2, argued that a lot of the hype around Zone 2 comes from studying elite athletes,

but that might not be the best group to study when applying the lessons to the general population.

The authors raised two worries about this type of thinking.

First, elite athletes, they also incorporate some high intensity exercise, so it isn't clear that their low

or high intensity training is more important for the benefits that we're interested in here when it comes to our own health.

And the second worry is that most of us aren't elite athletes, so those elite athletes might be training for over 20 hours a week, while many of us, we struggle to fit in 2 hours a week.

That difference has a huge impact in terms of the type of exercise strategies

that make the most sense to maximise our gains.

That's not to say zone 2 is a waste of time or isn't effective, it's just that if you don't have a lot of time, high-intensity training is probably a more efficient way to get the health benefits.

But there are perfectly good reasons to keep training in Zone 2.

If it helps you stay consistent, if it helps you avoid injury, or if you simply enjoy it more than high-intensity training.

The exercise that you keep doing is more important than finding the technically optimal one.

And since I've avoided cardio my entire life, Zone 2 has been a great way to introduce it into my daily routine.

So I have found that jogging specifically outside has been quite challenging in terms of staying in zone two consistently.

It's easy to get distracted and there are stops, turns, and hills that make it difficult to keep a steady pace.

So to try to be more consistent, I decided to bring my cardio onto the treadmill.

Instead of jogging, I increased the incline

and aimed for more of a brisk walk so I could keep my heart rate in zone two the entire time.

It ended up basically being that awkward place between walking

and jogging where it looks like you're rushing home so you don't your pants.

So you guys might have noticed something about self-development content lately.

It's getting more and more extreme and I'm trying to push back against that trend.

That's why this year with all the 30-day experiments I'm doing, I'm trying to make small, meaningful progress forward.

I'm trying to do things that are actually sustainable for my life as a busy Dad

while that might not get the most views to me It feels the best

and so if you want to help support the work

that I'm doing one of the best ways that you can do

That is to hit subscribe and turn on notifications on this video.

Thanks so much for considering.

Hey, how's it going?

Hi, I'm Matt.

Yeah, nice to meet you.

Have you guys seen the place yet?

No. No, so this is our main little gym area So a couple different treatment rooms, main little rehab gym space.

That's the treadmill You're actually gonna be completing your VO2 max on.

It's staring at you and It's in your face.

Taunting me.

Yeah.

I decided to go to a performance center to get a physical assessment.

I'm working with EverLab and their partner facility, Power Potential.

EverLab is a performance, testing, and longevity company based in Australia.

Full disclosure, I told them about the video that I was making and they set me up on their platform for free.

Just one of the many perks of being a YouTuber.

Today they're running me through a battery of tests, including a DEXA scan.

Main purpose of today from this machine, full body composition scan, identifying fat mass, muscle mass and full bone density.

They measured my grip strength.

Push, push, push, push, push, push, push, push, and relax.

Best one yet.

100

Vertical jump.

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40.2 centimeter jump height.

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Apparently I have really good balance.

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Best single leg balance I've seen with eyes closed.

104

Really?

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Holy shit.

106

Very, very good.

107

Wow, thank you.

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I think that's all the karate that I did when I was in high school.

109

But the big things

110

that I'm looking to walk away with for the purposes of

111

this 30 day experiment is my max heart rate to better determine my zone two range

112

and my VO2 max to better understand my cardiovascular health.

113

Your actual cardiovascular fitness, so it's how efficiently your body is consuming and supplying those muscles, the working muscles, with oxygen.

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Higher VO2 max levels have been strongly linked to better long-term health outcomes.

115

And the VO2 max is like, it's like intense?

116

Oh, no, it starts off quite easy, and then it sort of ramps up to

117

that point where you either can't keep up the treadmill or you physically can't keep up yourself.

118

You fall off, and then you're like, okay, the test is over.

119

Exactly, exactly.

120

Feeling good?

121

Alright, and a 5.5. And up and incline.

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Going up.

123

Good, well done.

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Catch your breath, catch your breath.

125

Well done.

126

Nice deep breaths, that's it.

127

VO2 max 43.2 so honestly not a bad score you said you were training about 122

128

and 129 yeah for a heart rate for a zone 2 you should be between 138

129

and 145 a little bit more yeah yeah definitely to actually

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see some sort of fat burning change in terms of

131

that zone 2 equipped with a more accurate zone 2 range

132

I was ready to get back to training okay maybe after a day's rest holy shit

133

that was crazy oh my god

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so I haven't been as consistent as I would like especially in in the first two weeks of doing zone two, I've really just been struggling to find the time to train.

135

And so I've been trying to think of ways to make it more effortless.

136

That's our Peloton that has completely taken over our sunroom.

137

The Peloton made a lot of sense for us because Nat really loves the studio cycling classes.

138

And that's something that they do exceptionally well.

139

For me personally, it's a little bit overkill.

140

Life with two kids is a little bit busy these days.

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I've got less time than ever before.

142

So being able to fit in workouts after my kids go to bed

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or even during the weekend when the timing works out has just been so helpful.

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So Nat's watching both the kids right now.

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I'm squeezing in hopefully an hour session.

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Then I'll give her an hour break.

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Let's go.

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Since getting the bike, my training sessions started to get longer and more consistent.

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And I was getting closer and closer to my goal of hitting 150 minutes per week on average.

150

So my total training volume per day has increased a bit over time.

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So now I'm at the point where I'm doing 45 minute training sessions each time I work out.

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Now I'm getting to the point where while it's not entirely enjoyable, I am finding it less painful to hit that 45 minute goal.

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I've been using Squarespace for over 15 years, much longer than they've been a sponsor on my channel.

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And that's really good because I am terrible at all of those things.

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Thanks so much for considering.

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Gotta say, I don't love riding on the bike.

174

I find that for the first 10 to 15 minutes of my workout, my legs are just on fire and my butt is uncomfortable for the entire ride.

175

That might just be because I haven't built up my leg muscles

176

or my butt muscles enough

177

And I just need to put more time on the bike

178

definitely for me It's definitely a lot more difficult riding on

179

the bike than it has been going for a walk on the treadmill You might be wondering right now.

180

You're like Matt.

181

You must be getting into zone 4 zone 5 I'm like 142 beats per minute right now,

182

which is like kind of at the top end of zone 2 so Fuck man Andrew Huberman was wrong.

183

He was wrong.

184

Okay, for context here, I came across a podcast where Andrew Huberman said

185

that you can get into Zone 2 by watching your kids.

186

Zone 2 cardio can be meshed throughout the daily activities that I and everybody else generally have to do.

187

Running around with the kids, taking a walk with a co-worker while having a work discussion, taking your calls for work while pacing in the office or going outside.

188

I just don't see how this could possibly be true going for a casual walk

189

or watching Bluey with my kids hasn't gotten me anywhere close to the kind of effort I put in

190

when I'm actually training.

191

Sorry, Andrew.

192

I started hitting more sessions each week, a few during the day, but most after the kids were asleep.

193

I turned the baby monitor on, lace up, put on my headphones, play an audiobook, and start pedaling.

194

One thing that sucks about training in the sunroom is that there's no air conditioning, and so this just turns into a sweat lodge.

195

Since I got off to a slow start, I extended this one a little bit past the 30-day mark.

196

I ended up training for 22 days over 42 days in

197

total for a grand total of 793 minutes of zone 2 or an average of 132 minutes per week.

198

Just a bit short of my goal, but still way more cardio than I've done over the past 20 years combined.

199

So I was pretty happy about that.

200

My longest streak was six days straight.

201

By the end of that run I could feel my energy was dipping.

202

I wasn't recovering enough.

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And that was a good reminder for me that more isn't always better.

204

Two big lessons that I've learned that might help you if you're looking to get started on a practice like this yourself.

205

First, having an at-home solution was just like such a game-changer for me.

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It made consistency more realistic.

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And I'm even considering getting a small weight set at home as well to help me lift because again with parenting,

208

It's like I just I just never have time.

209

Second, while I'm sure that this is good for me, outside of my actual training sessions,

210

I haven't felt any kind of like knock-on effect.

211

During my sessions themselves, as I kind of like get into a flow state, I feel a lot better.

212

Like just my heart rate getting up, moving around a lot more.

213

Like I definitely like that feeling.

214

But again, it hasn't really translated outside of those workouts.

215

I think the lesson you can take away from that

216

and this is something that I've learned through a lot of the 30-day Experiments

217

that I've done is

218

that 30 days is a great starting point It helps to build the routine

219

and the habit It helps you to understand whether it's something

220

that you might enjoy going forward how to squeeze it in

221

and find that extra time in your day To make it work But

222

if you really want to see the health benefits of something

223

like zone 2 every day It's probably gonna take a little

224

bit more time zone 2 was the perfect way to introduce cardio into my life

225

But since I don't have a whole lot of time, I'm planning to dial up my intensity going forward with some new 30-day experiments.

226

Next up, I'm gonna run one mile a day for 30 days.

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لماذا يجب ممارسة التحدث من خلال هذا الفيديو؟

تعتبر ممارسة التحدث من خلال الفيديوهات أداة فعالة لتحسين مهارات اللغة الإنجليزية. من خلال متابعة الحوار في الفيديو، يمكن للمتعلمين التعرف على سياقات مختلفة واستخداماتها اليومية. يركز الفيديو على مفهوم "Zone 2 training" الذي يتحدث عنه المتحدث بطريقة واضحة وسلسة. هذا يساعدك، كمتعلم، على تحسين النطق باللغة الإنجليزية وفهم التعابير المستخدمة بطريقة طبيعية. كما يمكنك تطوير مهارات الاستماع لديك من خلال الانتباه إلى نبرة الصوت والإيقاع، مما يساعدك على تطبيق تقنيات التحدث "shadow speech" بشكل أفضل.

القواعد والتعبيرات في السياق

في الحوار، يستخدم المتحدث عدة تعابير وقواعد لغوية يمكن أن تكون مفيدة للمتعلمين. إليك بعض العناصر الأساسية:

"If you want to live a long life": تعبير يشير إلى الشرط، مما يدل على أهمية السياق في التواصل.
"There’s no question that": تعبير يستخدم للتأكيد على الفكرة، مما يعكس قوة الجملة ووضوحها.
"It’s not so intense that it gets you injured": استخدام النفي لتقديم وجهة نظر أكثر تفصيلًا حول الفوائد.
"I see the appeal": تعبير يُظهر التقدير للفكرة، وهو مفيد في النقاشات.

تساعدك هذه الجمل على فهم كيفية التواصل بشكل أكثر فعالية، مما يعزز من قدرتك على التحدث باللغة الإنجليزية.

فخاخ النطق الشائعة

هناك بعض الكلمات والتعابير في الفيديو التي يمكن أن تكون صعبة النطق للمتعلمين. من بين هذه الكلمات:

"Zone 2": قد يواجه البعض صعوبة في نطق الرقم أو التعبير بشكل صحيح، لذا يُنصح بالتكرار.
"aerobic": كلمة تتطلب اهتمامًا خاصًا بالنطق السليم. يمكنك ممارسة النطق من خلال "shadowspeaks" لتحسين مهاراتك.
"cardio": قد تكون صعبة بعض الشيء، لذا يُفضّل تقسيم الكلمة إلى مقاطع عند التدريب.

من خلال التعرف على هذه الكلمات وتكرارها، يمكنك تحسين النطق باللغة الإنجليزية بشكل ملحوظ، وهو ما يعد جزءًا أساسيًا من "shadowspeak" الفعّال.

القواعد في هذا الفيديو

أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:

التركيب	في الفيديو
المضارع التام المستمر have/has been + -ing — حدث بدأ سابقًا وما زال مستمرًا	I've really just been struggling · I've been trying · I've been using
المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن	I've done · have exploded · has been
المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله	is winded · is sponsored · been born

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.

تقنية الشادوينغ: اقرأ الدليل الكامل خطوة بخطوة →

تدريب Shadowing: I tried zone 2 training for 30 days (what I learned) - تعلم التحدث بالإنجليزية عبر الفيديو

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لماذا يجب ممارسة التحدث من خلال هذا الفيديو؟

القواعد والتعبيرات في السياق

فخاخ النطق الشائعة

القواعد في هذا الفيديو

ما هي تقنية التظليل الصوتي؟