Shadowing-Übung: Dr. Stacy Sims: The Weekly Workout Plan Women Need After 35 - Englisch Sprechen Lernen mit Video
Übungsmodus wählen
Jeder Modus öffnet einen Übungsraum im Vollbild.
75 Sätze
Wenn Sätze zu kurz oder zu lang sind, klicke auf Edit, um sie anzupassen.
1
So if you were to kind of hypothesize now based on what you know about the human body and about women's health,
2
like, and you were to just break down a week for like a 35 year old, like, what would that programming look like?
3
Well, that's, I always, I get asked this question a lot.
4
And I'm like, it's always really hard because we don't know the whole background and the whole story.
5
And if I were to say, this is an example, we, people jump on it.
6
So I'll caveat it saying, if I were to look at a 35 year old woman who has been active most of her life, and she's really leaning into strength training,
7
but also likes being outside, what do we do with that?
8
Right?
9
So if we're looking at someone who's 35 with the eye to early perimenopause, we want to start lifting some compound movements, heavier loads and throwing in some plyo.
10
So that would be our gym stuff.
11
So three times a week, looking at compound movements and some explosiveness.
12
And within a periodized program, you would be able to say this block, we're looking specifically at building two, a heavy three, and then we're having a deload.
13
And then this block, we're looking at tempo and some explosiveness.
14
So we have to look at how, but still three times a week in the gym.
15
And then for the soul food outside, maybe we're doing some running sprints, maybe doing some bike sprints uh maybe we're doing some swimming
16
so a couple of times a week we're really getting into
17
that high intensity work so that's you know five sessions
18
that people are like whoa that's a lot of time
19
but you can back them up it's like you can do three gym sessions
20
and put in some lactate work at that same time
21
or you can split it up during the week and then incidental movement all the time.
22
So we want to be moving all the time because we know
23
that if we're sitting still and we do our workout in the morning and then we sit the rest of the day, our bodies are actually no better than someone who didn't exercise.
24
So that incidental movement becomes really important too.
25
And are you, as far as compound lifts, are you looking at the big five bent over row, bench press, squat, deadlift, shoulder press?
26
Yep.
27
And that is because one of the first things that tends to go.
28
And I see this a lot in women who are in their early forties, start getting soft tissue injuries.
29
Like they start getting plant plantar fascia problems.
30
They start slowing down in any of the running or cycling speeds.
31
They start getting shoulder problems.
32
It's a stabilizing muscles that are also losing their ability to have power.
33
So we want to do compound movements and get that triple extension to make sure that we're keeping our calf muscles strong,
34
Make sure that we're keeping our shoulder girdle strong so
35
that our ligaments and tendons are also getting the stimulus they need to prevent soft tissue injury
36
so no more lifting like like a bodybuilder not unless that's your sport
37
what about like the lower intensity aerobic exercise there's been a
38
huge trend on the importance of getting your steps in
39
and walking i mean do you think that's just a necessity
40
or do you think that that should be like programmed into people's week as well
41
I think when we put too much emphasis on getting it in, it becomes a stress.
42
So this is why I'm like, just move as much as possible.
43
Incidental movement.
44
You have to take the dog for a walk.
45
Great.
46
You have to walk down the street to mail letter.
47
Great.
48
You have to walk around the grocery store.
49
Those are all good things.
50
But when we start really trying to program things like zone two, which has been the big, you know, low intensity, lots of volume on the zone two,
51
there's quite a bit of misstep in that because one, how is it being prescribed?
52
Because if we look from the sports science thing, we would use zone two as recovery to maybe a little
53
bit harder than recovery just to really maximize kind of aerobic capacity for endurance.
54
We know that women are already really predisposed to going long and slow.
55
So we use it more as our soul food.
56
So I like to use the example is I'm an ex-bike racer.
57
I love being outside on my bike, but I don't have the bandwidth to ride my bike every day, nor is it beneficial for me at my age to go out for three or four hours riding my bike,
58
but I'm not going to give it up.
59
So I'm still going to go out on the weekend and do that.
60
But during the week, I'm focusing on resistance training and some high intensity.
61
So you think that VO2 max is a poor measure of overall health?
62
Yeah, I do.
63
I do.
64
Because when we're looking at VO2 max, we use it in the lab to really quantify
65
that we have the right kind of people in the study to say that they're all the same amount trained.
66
When people start looking at VO2, the reason why it's come out saying it's such a good metric for health
67
and health span is because if you have a higher VO2, you've been doing work to improve that.
68
And you have the capacity already.
69
You're already doing anaerobic work.
70
You're already doing all the consistency.
71
So that's the conversation that never gets had when we're talking about a high VO2 max being a marker for health span.
72
It's because the people who have the high VO2 max who are living longer
73
and well have been doing different types of exercise all the way through.
74
And we see from the research now that the more intensity and less volume you do, the greater reduction in your biological age.
75
Thank you.
App herunterladen
Alles, was du zum fließenden Sprechen brauchst
KI-AussprachebewertungJeder Satz bewertet
IPA-TrainingJeden Laut meistern
WortschatzBaue deinen Wortschatz auf
VokabelspielSpielend lernen
Gleicher Kanal
C1Why Women's Strength Training Differs From Men's After 40 #Shorts
Daily ConversationWorking Adults
C13
This Exercise Changes How Women Store Belly Fat
Daily ConversationWorking Adults
C15
Dr. Stacy Sims: The Exercise Your Brain Needs Before Perimenopause
Daily ConversationWorking Adults
C14
Why is Bone Health Important in Women? | The Diary Of A CEO
Daily ConversationUniversity StudentsWorking Adults
B2Why You're Not Seeing Results (Even Eating Right) #Shorts
Daily ConversationWorking Adults
C1Are Women Undereating Carbs? Why Low Carb Backfires for Muscle, Hormones and Energy
Daily ConversationWorking Adults
C1Dr. Stacy Sims: How Much Lifting A Week? What One Study Found
Business EnglishUniversity StudentsWorking Adults
C1Sleep, Exercise, Nutrition: The One You Can't Get Wrong #Shorts
Daily ConversationUniversity StudentsWorking Adults
C1Dr. Stacy Sims: Women don't respond to Zone 2 training the same way men do
Business EnglishUniversity StudentsWorking Adults
C1Dr. Stacy Sims: How To Do HIIT Without Spiking Your Cortisol
Business EnglishUniversity StudentsWorking Adults
C1Dr. Stacy Sims: Why She Can't Lose Weight Eating Like Her Husband
Business EnglishWorking Adults
FOR YOU
Empfohlenes Video
B24
29 Sätze
My Typical Tuesday
Business EnglishDaily ConversationUniversity Students
B22
136 Sätze
The ONLY 2 Exercises You Need to Fix Your Flat Butt
Business EnglishUniversity StudentsWorking Adults
C118
160 Sätze
Stop Walking 10,000 Steps/Day (do this for 10 minutes instead)
Business EnglishUniversity StudentsWorking Adults
B22
300 Sätze
7 Hot Girl Habits to GLOW UP
American AccentBusiness EnglishTeensDaily Conversation
B270
42 Sätze
The Importance of Work-Life Balance - TIPS FOR IMPROVEMENT
Business EnglishWorking Adults
B22
247 Sätze
6 Days OUT | FST-7 Shoulders with 4X Classic Olympian Champ Chris Bumstead
Business EnglishUniversity StudentsWorking Adults
B2202 Sätze
How to Win Every Single Day - David Goggins
Business EnglishUniversity StudentsWorking Adults
B24
307 Sätze
How To Tell If Your'e Training Hard Enough
Business EnglishUniversity StudentsWorking Adults
B26
154 Sätze
How to stop GIVING UP on your routines and ACTUALLY stay consistent
American AccentBusiness EnglishDaily ConversationUniversity Students
B22
175 Sätze
Functional Strength: The Only 5 Exercises You Really Need
Business EnglishWorking Adults
B23
304 Sätze
Cristiano Ronaldo's Secrets to Longevity and Peak Performance
Business EnglishDaily ConversationUniversity Students
B25
104 Sätze
What actually makes muscles grow
Business EnglishUniversity StudentsWorking Adults
Wortschatz und Sprechhinweise zu dieser Lektion
Diese Sprechübung auf Niveau B2 basiert auf dem Video „Dr. Stacy Sims: The Weekly Workout Plan Women Need After 35“. Diese Wörter kommen am häufigsten vor: movement, intensity, bike, compound, max. Dieses Video enthält 75 Sätze und 1016 Wörter zum Nachsprechen. Der gesprochene Teil dauert 5:22. Der Sprecher spricht schnell, etwa 189 Wörter pro Minute – rechne mit verbundenen und verkürzten Lauten. 86 % der Wörter gehören zu den 3.000 häufigsten im Englischen; den Rest solltest du dir vor dem Üben ansehen.
Wichtiger Wortschatz in diesem Video
Die 15 anspruchsvollsten Wörter aus dem Video, mit Aussprache und Bedeutung:
| Wort | Aussprache | Bedeutung |
|---|---|---|
| intensity Substantiv | /ɪnˈtɛnsɪti/ | Intensität |
| compound Substantiv | /ˈkɑmpaʊnd/ | Mischung, Verbindung |
| incidental Adjektiv | /ɪnsɪˈdɛntəl/ | zugehörig, beiläufig |
| aerobic Adjektiv | /ɛəˈɹoʊ.bɪk/ | aerob |
| sprint Substantiv | /spɹɪnt/ | Kurzstreckenlauf, Sprint |
| anaerobic Adjektiv | /ˌænəˈɹoʊbɪk/ | anaerob |
| bodybuilder Substantiv | /ˈbɑ.diˌbɪl.dəɹ/ | Bodybuilder, Bodybuilderin |
| caveat Substantiv | /ˈkæviɑt/ | Vorbehalt, Warnung |
| deadlift Substantiv | /ˈdɛdlɪft/ | Kreuzheben |
| girdle Substantiv | /ˈɡɝdl̩/ | Hüfthalter |
| hypothesize Verb | /haɪˈpɑ.θəˌsaɪz/ | vermuten |
| ligament Substantiv | /ˈlɪɡəmənt/ | Band, Ligament |
| misstep Substantiv | /ˈmɪs.stɛp/ | Fehltritt |
| plantar Adjektiv | /ˈplæntɚ/ | plantar, fußsohlenseitig |
| predisposed Adjektiv | geneigt, prädisponiert |
Phrasal Verbs, die du hören wirst
| Wort | Aussprache | Bedeutung |
|---|---|---|
| break down Verb | versagen, den Geist aufgeben | |
| come out Verb | /ˌkʌm ˈaʊt/ | herauskommen |
Grammatik in diesem Video
Die Strukturen, die der Sprecher am häufigsten verwendet, mit den genauen Worten aus dem Video:
| Struktur | Im Video |
|---|---|
| Present Perfect Continuous have/has been + -ing – eine Handlung, die früher begann und noch andauert | you've been doing · have been doing |
| Relativsätze who / which + Satz – eine Zusatzinformation über eine Person oder Sache | woman who has · someone who didn · women who are |
| Present Perfect have/has + Partizip Perfekt – eine vergangene Handlung, die jetzt noch wichtig ist | has been · there's been |
| Passiv be + Partizip Perfekt – wichtig ist, was geschieht, nicht wer es tut | being prescribed · are already really predisposed |
Aussprache, auf die du achten solltest
Der Sprecher verwendet 26 Kurzformen und abgeschwächte Formen, zum Beispiel we're, I'm, don't. Sprich sie in der kurzen Form, so wie du sie hörst.
- Die „th“-Laute: hypothesize /haɪˈpɑ.θəˌsaɪz/, bandwidth /ˈbændwɪdθ/
- Die Laute „sh“ und „zh“: fascia /ˈfæʃə/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/
- Lange Wörter – auf die Betonung achten: intensity /ɪnˈtɛnsɪti/, incidental /ɪnsɪˈdɛntəl/, anaerobic /ˌænəˈɹoʊbɪk/, bodybuilder /ˈbɑ.diˌbɪl.dəɹ/, hypothesize /haɪˈpɑ.θəˌsaɪz/
Laute, die Deutschsprachigen schwerfallen:
- /w/ — mit runden Lippen, nicht wie das deutsche „w“ (/v/): quantify /ˈkwɑn.tɪˌfaɪ/, bandwidth /ˈbændwɪdθ/, whoa /woʊ/, workout /ˈwɝk.aʊ̯t/
- Stimmhafter Auslaut — /b/, /d/, /g/, /z/, /v/ am Wortende nicht verhärten: compound /ˈkɑmpaʊnd/, hypothesize /haɪˈpɑ.θəˌsaɪz/, periodize /ˈpɪəɹɪəˌdaɪz/, prescribe /pɹɪˈskɹaɪb/, stabilize /ˈsteɪ.bəˌlaɪz/
- /æ/ — offener als „ä“: anaerobic /ˌænəˈɹoʊbɪk/, caveat /ˈkæviɑt/, fascia /ˈfæʃə/, lactate /ˈlæk.teɪt/, plantar /ˈplæntɚ/
So übst du mit diesem Video
- Höre dir das ganze Video einmal an, ohne zu sprechen, und notiere die Wörter, die du nicht kennst.
- Beginne mit 0,75-facher Geschwindigkeit, sprich Satz für Satz nach und wechsle zur normalen Geschwindigkeit, sobald es leichtfällt.
- Nimm dich auf und vergleiche mit dem Original; achte dabei auf Wörter wie intensity, compound, incidental.
Was ist die Shadowing-Technik?
Shadowing ist eine wissenschaftlich fundierte Sprachlerntechnik, die ursprünglich für die professionelle Dolmetscherausbildung entwickelt und durch den Polyglotten Dr. Alexander Arguelles populär gemacht wurde. Die Methode ist einfach aber wirkungsvoll: Du hörst englisches Audio von Muttersprachlern und wiederholst es sofort laut — wie ein Schatten, der dem Sprecher mit nur 1–2 Sekunden Verzögerung folgt. Anders als passives Hören oder Grammatikübungen zwingt Shadowing dein Gehirn und deine Mundmuskulatur, gleichzeitig echte Sprachmuster zu verarbeiten und zu reproduzieren. Studien zeigen, dass es Aussprachegenauigkeit, Intonation, Rhythmus, verbundene Sprache, Hörverständnis und Sprechflüssigkeit signifikant verbessert — was es zu einer der effektivsten Methoden für die IELTS Speaking-Vorbereitung und reale englische Kommunikation macht.