تدريب Shadowing: The FACE Framework: How to Build Strength, Cardio, and Balance in Midlife | Dr. Wright - تعلم التحدث بالإنجليزية مع YouTube

Where do you start?

⏸ متوقف مؤقتاً

السرعة:

288 جمل

إذا كانت الجمل قصيرة أو طويلة جدًا، انقر على Edit لتعديلها.

Where do you start?

So like you just mentioned deadlifting,

you mentioned running on a treadmill,

neither are things that I do.

So does Pilates or yoga count?

Does a HIIT class count?

Like if you're somebody like me where I work out at home,

if I walk into the hotel gym,

I don't know what to do.

Like I'll start that little circuit of machines.

I'm not quite sure how to position the machine.

Yeah.

Like, where do you recommend you start?

If you're thinking, you know, she's right.

I do need to move more.

Walking, I got it.

But I keep hearing about strength training and the importance of muscle mass.

How do you make this simple in a world where it's easy to get overwhelmed?

So I have an acronym that I use to help form the ideas of exercise for midlife people.

It works for everybody, critical decade.

But I call it facing your future.

Here are the four components we need to work into our life.

Facing your future.

F-A-C-E.

Face your future.

Number one, flexibility and mobility.

Meaning, if we do not move our joints through their full range of motion,

like an old car sitting in a junkyard, we will become stiff.

Because the natural history, meaning what happens in time with our tendons and ligaments,

is they become tighter and tighter and tighter.

That is a natural, that is the way nature happens if we don't invest in making it not so.

Pilates and yoga are amazing for maintaining flexibility, mobility of the joints.

It's also great for core, a solid core.

So that's number one.

Number two, aerobic.

We must invest in a healthy cardiovascular engine.

So how do we do that?

Well, we grew up in a time where we were high intensity all the time.

Yes.

We know now, and my philosophy on this has changed over the years because I'm a curious,

evolving person, that I want to work at the two extremes,

meaning most high-intensity interval training,

and I can name several brands of gyms that do this,

work you out in a mid-range where it's not light enough that you're not going to get hurt,

and it's not intense enough that it's going to stimulate real change in your body.

So these HIIT classes where you're working in the middle zones

of your heart range are a good way to get injured and see me in my office on Mondays.

So when I prescribe aerobic exercise to people,

I say walk or slow biking or low heart rate, any apparatus works.

I say walk, but hear me,

any apparatus works or the ground.

Do that.

and then we're going to sprint our guts out a couple times a week.

Sprinting does not mean you're Usain Bolt on a track.

Sprinting is a heart rate phenomenon.

So we're going to work as hard as we can go

so that we're almost so working hard we're going to throw up a couple times a week.

Literally, that sounds absolutely horrible.

No, but Mel, this is what happens.

You're going as fast as you can.

Your fast is probably faster than my fast.

I'm a short person.

Unless somebody's chasing me, I'm not running these days.

There is that.

But the concept is low heart rate most of the week.

So I'm asking you to walk every day.

Yep.

And then twice a week after you've done your walk,

I'm asking you just to go as fast as you can,

whether it's on a rower, an alpine, a treadmill.

But here's the kicker.

It's only 30 seconds.

You can do anything for 30 seconds.

So I'm going as fast.

I choose to do it on a treadmill.

So I'm just going to give your audience an example.

For my walking, I'm at an incline of four to five and a speed of about four.

So I'm just going along.

I'm listening to your podcast.

I'm learning.

I use it as a multitask learning time.

When I'm done with that for 45 minutes,

I take off all the apparatus because I need my brain to concentrate.

And I hit 11 on the tread,

the whatever, I don't even know how many miles,

it's fast as my legs can go.

And I go for 30 seconds and then I totally turn it off and I fully recover.

30 seconds with full recovery, four times.

This is what happens.

It sounds daunting.

It is not.

It's only 30 seconds.

That is going to stimulate more connections between our brain and our muscles to contract better together.

That is going to build a big cardiac muscle, right?

So let's stop wasting our time in the middle.

We can take classes because they're fun,

but unless you get these two things in on the ends,

in midlife, we're not stimulating ourselves enough.

So that's F, flexibility.

100

A, aerobic.

101

C, carry a load.

102

Notice I didn't call it weightlifting,

103

although it is weightlifting, but you can do it in your house.

104

You can pick up the five-gallon bucket and farmers carry across the front yard.

105

We need to lift weights.

106

We need to lift heavy in midlife because for women in particular,

107

around 45, we enter perimenopause where our regular cyclic hormones go up,

108

go down, go up, go down,

109

become total chaos as our ovaries retire such that by the time we're 50 and our ovaries have completely retired,

110

we do not have the stimulus of estrogen on our muscles anymore.

111

To stimulate our muscles to grow so that we do not become the one in three women who ends up frail

112

in a nursing home or with a broken hip,

113

which I'm happy to give you the dire statistics on that,

114

we must build muscle mass.

115

I am all for Pilates, for balance and flexibility.

116

I am not for anything except learning to lift heavy to build muscle.

117

So what if you've never done it?

118

There are great online programs.

119

We are not without resources these days.

120

This might be the time to invest in yourself by investing in an expert.

121

You take your car to an expert.

122

take yourself to an expert and have someone teach you the proper techniques

123

so that you don't get hurt walk you around the gym

124

so that you have a friendly face taking you around you don't need years

125

and years of personal training or strength conditioning coaching to learn you need a few lessons

126

and then you can build on that and

127

so once you're starting to lift weights we want to progressively load to lifting heavy.

128

No mamby-pamby pink weights for midlife women.

129

We can put down the little weights in the attractive pastel colors that...

130

I know, I'm being so patronizing,

131

that we lift 30 times.

132

I freaking love it because there's actually a really important reason around muscle mass.

133

Can you break down why building muscle mass is actually important for your health?

134

Well, if we think about this from a purely structural standpoint,

135

muscle is what will help us get up and down from a chair, right?

136

Want to live alone or have the opportunity to live alone?

137

You have to get up and down from a chair.

138

You have to be able to transport yourself to the bathroom.

139

You have to be able to lift addition to the microwave.

140

But if you want to enjoy your life,

141

you need to be able to be strong enough to get out of your house, right?

142

So from a very practical standpoint.

143

But muscle, like bone, are not just structures.

144

They are metabolic organs that talk to each other in a community.

145

So when a muscle contracts,

146

skeletal muscle, like your biceps contract,

147

it sends out all these communication factors.

148

One is called irisone.

149

It talks to the bone and helps you lay down more bone.

150

It is critical for glucose metabolism,

151

which is our ability to process our food, right?

152

It is critical for the brain.

153

It goes to the brain.

154

But that's not all.

155

Muscle releases a protein when you contract it called clotho.

156

Clotho was the goddess of the threat of life, right?

157

And it was first described in a journal called Nature about 30 years ago.

158

The simple act of contracting scuttle muscle causes our muscle to make this protein clotho,

159

which is the longevity protein,

160

and goes to all of our organs and keeps them functioning in a healthy, more youthful way.

161

And we know from animal studies that mice that can't make clotho die old, very young.

162

So do your muscles behave this way no matter how old you are or what shape you're in when you start?

163

They have the potential to behave this way.

164

Let me tell you about another study we did with this protein clotho.

165

So if I say to you,

166

contract your skeletal muscle, it's going to keep you younger.

167

And you're like, right.

168

Well, we did this study where we measured circulating levels of this protein clotho in three groups of people.

169

Clotho, the longevity protein.

170

I measured it in active people over 70,

171

and I measured it in sedentary people about 35.

172

Well, not surprising, people in midlife who were active had the highest level of longevity protein.

173

But you would think 35 trumps all.

174

It does not.

175

The active people over 70 produced more Clotho longevity protein than 35-year-old sedentary people.

176

Wow.

177

So there is not an age or a skill level when the positive stress

178

that we do with our bodies can't change our health.

179

And this is one simple example through a protein called Clotho.

180

So Dr. Wright, you've talked about flexibility,

181

aerobics, you've talked about carrying, which was...

182

Oh, weightlifting.

183

Carrying a load is weightlifting.

184

Carrying a load.

185

What's E?

186

Oh, E.

187

E is equilibrium and foot speed.

188

I'm so glad you brought us back to that.

189

Equilibrium means can we balance?

190

Every year from about 20,

191

the neuromuscular pathways that connect our brain to our muscles can degrade.

192

And that's why you reach over for something and fall over, right?

193

Or trip and can't catch yourself.

194

So in every exercise program I prescribe,

195

we not only have flexibility and mobility,

196

aerobic, carrying a load, but I teach people foot speed.

197

Meaning we're in my office,

198

my office is in a giant performance center,

199

and we're teaching people to rapidly move their feet because this is what I do.

200

I come into my office,

201

I throw my work bag next to my desk,

202

and if I'm not thinking when I get up from my desk,

203

I get up too soon and I will catch my foot on my bag.

204

Well, if I didn't have the foot speed to hop over my bag,

205

I would land flat on my face, fallen.

206

We break when we fall.

207

So, in my book, we can build all the muscle we want,

208

but if we have no balance and can't stay upright,

209

we can still break.

210

And so I teach people that.

211

And you know, something simple to regain balance that I ask people to do is brush their teeth on one foot,

212

like in tree pose, because that's one foot.

213

It's usually on a carpet or a bath track.

214

You're moving your body.

215

So if you alternate legs every day,

216

you will regain the core strength,

217

the muscle strength, to stay upright with a little bit of imbalance.

218

So Dr. Wright, you just mentioned that you have this exercise routine that you prescribe.

219

Yeah.

220

What is it?

221

On a weekly basis.

222

Okay.

223

We need to be spending at least three hours a week walking.

224

Okay.

225

Broken up into 45-minute sessions.

226

So put on your favorite podcast,

227

go learn all week, right?

228

So that's four, go for a walk four times.

229

At least four times a week, right?

230

At a brisk pace, not so fast that you're out of breath,

231

but not so slow that you can solve world peace in your conversation.

232

A minimum of twice a week,

233

minimum of twice a week,

234

we must learn to lift heavy.

235

And listen.

236

How heavy?

237

Yeah, I know.

238

I don't expect you to power lift right out the door,

239

but what I do expect you to do is learn to lift your own body weight.

240

Every woman should be able to do 11 push-ups, regular push-ups.

241

On the knees, okay?

242

No. Oh, my God.

243

But listen, you can build up to that.

244

I used to teach classes at Pittsburgh called Start,

245

and I did it for nine years.

246

My starters started out with 51% body fat.

247

They could not hold a plank and literally couldn't walk around the track.

248

Over a three-month period, we met with them twice a week.

249

We did a variety of weight-bearing exercises is they not only completed a 3.2 mile walk run

250

which was our goal they could hold a plank for two minutes wow i know

251

so 11 push-ups 11 push-ups start on our knees

252

but we got to be able to get to we have

253

to be able to get up upper body strength is critical for women got it

254

so we've got walking four times a week at a brisk

255

pace we have 11 push-ups you got to be able to

256

lift your body weight we have to start by learning to lift our body weight

257

and progress until we can lift heavy And what lift heavy is defined as,

258

that is the weight in an upper body push-pull.

259

So something like a bench press,

260

something like a pull-up, lower body push-pull,

261

something like a squat, something like a deadlift.

262

heavy means what you can lift four to six times to keep it simple for my people like four times

263

which we want to lift to to fatigue listen you don't get there overnight

264

if we're starting at at at just body weight it may

265

take you six months maybe nine to learn the technique

266

and to work up but it is so worth it

267

and listen i have plenty of examples of women starting in their 60s There's no age limit on this.

268

So heavy is an individual thing and it just is something we work towards.

269

So walking, lifting at least twice a week,

270

twice a week when you're comfortable with walking,

271

I want you to get your heart rate up really high.

272

And you had a very simple way of doing that.

273

30 seconds.

274

Complete recovery.

275

It takes me...

276

My example is I can get my heart rate up to about 186.

277

And then I...

278

Two or three minutes, I completely recover.

279

It's down to 130, 140.

280

And four times you do that.

281

Four times.

282

And then that's it.

283

And then I work on balance every day when I brush my teeth.

284

And foot speed.

285

You can jump around.

286

You can skip rope.

287

But that's something else.

288

Bones require impact.

TRENDING

الأكثر شعبية

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.

☕ اشترِ لنا قهوة

يظل ShadowingEnglish مجانيًا بنسبة 100% بفضل دعمكم. تكاليف الخوادم والذكاء الاصطناعي مرتفعة — قهوتكم تبقينا مستمرين! 🙏

التبرع عبر PayPal

ShadowingEnglish.com – تمرين التظليل الصوتي للإنجليزية

تحدث الإنجليزية بطلاقة باستخدام تقنية التظليل الصوتي. استمع لفيديوهات يوتيوب الأصلية، كرر جملة بجملة، وابنِ نطقاً حقيقياً وطلاقة — يستخدمها متعلمو IELTS حول العالم.

تدريب Shadowing: The FACE Framework: How to Build Strength, Cardio, and Balance in Midlife | Dr. Wright - تعلم التحدث بالإنجليزية مع YouTube

الأكثر شعبية

لماذا يجب ممارسة التحدث مع هذا الفيديو؟

القواعد والتعابير في السياق

الفخاخ الشائعة في النطق

ما هي تقنية التظليل الصوتي؟

تدريب Shadowing: The FACE Framework: How to Build Strength, Cardio, and Balance in Midlife | Dr. Wright - تعلم التحدث بالإنجليزية مع YouTube

تنزيل التطبيق

لماذا يجب ممارسة التحدث مع هذا الفيديو؟

القواعد والتعابير في السياق

الفخاخ الشائعة في النطق

ما هي تقنية التظليل الصوتي؟