Shadowing Practice: Dr. Andy Galpin: Does Cardio Ruin Muscle Growth?. - Learn English Speaking with Video

Elige un modo de práctica

Cada modo abre una sala de práctica a pantalla completa.

384 oraciones

Si las oraciones son demasiado cortas o largas, haz clic en Editar para ajustarlas.

Okay, so starting off with exercise choice.

One thing, as soon as we cross into the endurance world, and this is true for all four of those categories,

exercise choice needs to be very concerned with eccentric landing.

So you don't need to avoid it, but you need to recognize it relative or compared against those other strength and speed ones.

The volume is low on those ones, so if you have some eccentric absorption, it's okay.

But as we sort of talked about five minutes ago.

More eccentric means greater chance of muscle damage, soreness.

So if you take something and magnify it across 30 minutes or even five minutes, but of maximal exertion, you have a recipe for blowing up.

You can imagine I haven't run in forever and I've just, I've listened to this Huberman Lab podcast and I'm okay.

I'm going to get into my zone two training, whatever it is, whatever.

And I start jogging.

I'm going to do, I, you know, I remember when I was, I used to be to do 25 and you just do a 25 minute jog.

The amount of eccentric landing that just occurred on every single step because you're never with running, even slow running, you never have two feet on the ground at the same time.

So it is a one foot land, one foot land, your entire body mass plus gravity onto one leg at a time repeated now hundreds of times.

That eccentric landing is going to cause tremendous soreness.

Your quads are going to go, you're probably going to get shin splints, which is what this is.

Those are entirely caused by eccentric landing.

Um, and when the tissue is not ready to tolerate that, if you're not landing correctly, this is when knee pain happens, back pain, shoulder, neck pain, because of movement compensation.

So anytime we start pressing to fatigue, let's be very concerned with there.

So my initial, um, recommendation is start with activities, exercise choice wise that are mostly concentric based.

So think about a cycle.

So when you're riding on a bike, you're pushing the pedal, but you're never landing and absorbing it.

So you could go out and do a 45-minute bike ride, and you're not going to get that sore because there's not a lot of eccentric load.

Swimming, similar thing here, right?

There's some eccentrics when your hand hits the water, but fairly minimal.

It's mostly a push, push, push, no load.

Rowing, similar thing, mostly concentric.

Pushing a sled is fantastic.

Going uphill, running or even walking hard uphill, all good because they're very minimal landing relative to like running downhill, which would be a very,

very bad idea to start.

So if you're first jumping into these things, progress your volume for endurance very slowly if it involves eccentric landing.

A really bad strategy would be to jump in and do, say, a circuit training class that involves a bunch of box jumps, right?

This is not a good way to do your first foray into conditioning.

You're going to get incredibly sore because you're jumping in the landing.

You're now looking at three to 10 X body weight in terms of absorption with a single land, even if you're just jumping.

So be careful of that in any of those endurance areas of exercise choice.

So what to pick?

Pick the one that you are most technically proficient in because you're going to do it a lot.

It's going to be a lot of repetitions, whatever one you feel the most joy in.

If that's rowing, great.

If that's pushing a sled, it doesn't really matter.

You can do this actually with weights.

This is our preferred way, by the way, with our athletes.

So we might do a 30-minute circuit where we do a five-minute farmer's carry with a pretty light weight.

So you're just going to carry some weights in your hand

and you're just going to walk up and down the street for five minutes.

You're going to set that down and then you're going to do, say, a three-minute plank.

And then you're going to pick that up and you're going to do bodyweight squats, like slowly and just tempo.

And you're going to do a handful of different exercises so the athletes don't get super bored.

Or a very simple one, if a 30-minute workout, 10 minutes on a treadmill, 10 minutes on a bike, 10 minutes on a rower.

But for those of you that are like, oh my God, I can't do 30 straight minutes of running.

Cool, break it up into three or four different exercises that are all fairly safe.

So that's how I would do that long duration piece for exercise choice.

And then in terms of heart rate during that period, I mean, how much attention should we pay to this?

The kind of very Very broad prescriptive I've thrown out on

this podcast a few times based on my read of the literature is for most people that are oriented toward health, including people that are working on size and strength gains, hypertrophy and strength, of course,

that getting 150 to 180 minutes of so-called zone two cardio, you know, can just barely have a conversation, but if one were to push any harder,

you wouldn't be able to, that kind of thing.

It's just a, as a kind of a generic recommendation that almost everybody should follow

in order to just keep their cardiovascular system healthy.

But I know there's a lot of nuance there.

And some people would like to be able to run continuously for an hour at speed, right?

Obviously not sprinting, but what are some of the finer points on long distance endurance?

And how often should one do it?

Okay, frequency, you could do it as daily.

Even when doing strength and hypertrophy training.

No question.

Well, that I think is an important point for people to hear

because a lot of people think that they are going to greatly diminish their strength and hypertrophy gains as it's often called, by doing zone two cardio.

Zone two, you have almost no ability to block your hypertrophy.

Zone two, if it's within that category, if you're talking about conversational pace, there is very, in fact,

there's strong reason to think that is not going to influence hypertrophy for the overwhelming majority of people.

It might even help it by increasing blood flow to the various muscles. Does it matter?

Let's say someone's doing primarily strength and hypertrophy.

their primary goals are strength and hypertrophy.

And then they're going to do, they're going to hit that 150 to 180 minutes of zone two cardio per week.

Assuming they're breaking that up into three or four sessions.

Does it matter if they do it in the same workout before or after?

Does that matter?

I tend to do just by way of example for people, certainly I'm just one example.

I tend to do resistance training one day and then I'll do zone two cardio the next day.

I jog because that's the thing I prefer.

Then I'll do strength hypertrophy training the next day and then jog for my zone two cardio.

And then I take one full day off a week.

I've never actually done the zone two cardio on the same day, but were I to do it on the same day, would it matter if I did it before or after my strength hypertrophy training?

Not really.

You're going to be just fine.

The interference effect is what this is called.

So this is all the way back to 1980, Bob Hickman's stuff, right?

And he was actually working in a lab with John Halazi, who's one of the fathers of exercise biochemistry.

And so the story goes that Hickman came in, he was a strength training guy, and Halazi and almost all those initial exercise physiologists were conditioning folks, right?

So it's almost always swimmers and runners.

And that's why a bulk of the exercise physiology historically is shaped in that direction.

It's what those scientists were interested in.

So Hickman was there in the lab, and how much of this is myth or not, who really knows, but so the story goes.

This is sort of chipping back and forth

and you know how from a PI to a postdoc and kind of that razzing works a little bit.

And eventually he was like, you got to start running with us.

And he was like, you got to start lifting with me and kind of goes back and forth.

100

Well, you know who wins in that equation.

101

It's not the postdoc, right?

102

So it's the PI gets in and says, Hickman says, okay, fine.

103

So he starts running with Alazi and then eventually starts to realize I'm getting weak.

104

I'm losing strength and I just can't, I think it was his bench press specifically was going down or maybe his squat.

105

I can't remember.

106

Who knows if it's even real, but point is.

107

So he's going along.

108

And so eventually that starts to create a little bit of animosity.

109

And it's like, actually, I don't think this is good for me.

110

And then blah, blah, blah.

111

And so they did what any good scientists would do and said, well, let's find out, right?

112

And so he ran a really famous experiment where he took a group, three groups.

113

One group did an endurance piece, right?

114

The steady state cardio.

115

One group did a strength training piece.

116

And then the third group did both of those workouts combined, not like a reduction.

117

So both volumes stacked on top of each other.

118

And the results are fairly predictable in terms of the endurance group only had the greatest increases in VO2 max

119

and endurance markers.

120

The strength training group had the greatest increases in muscle hypertrophy.

121

But where the interesting part was and where this whole field started was the combined group.

122

So this is concurrent training is what it's generally called.

123

So you're doing concurrent things.

124

And typically that means hypertrophy

125

and strength stacked on top of some in steady state endurance

126

in the same same same same workout two hour block

127

or same like week it doesn't really it can be got

128

it kind of all these well the concurrent group saw the same improvements in vo2 max as the endurance group

129

and he's like well okay so the strength training did not compromise the endurance adaptations However, they saw much lower increases in strength and hypertrophy.

130

And so the conclusion was the addition of endurance work compromised muscle growth and strength development.

131

However, the addition of strength training to your endurance work will not compromise your endurance gains.

132

Now, that second piece has been shown countless more times, right?

133

So if you're an endurance athlete, adding strength training is almost always going to be massively beneficial.

134

Very little chance of detriment.

135

This is why every endurance athlete is going to have some sort of strength and power component to their training.

136

The controversy, though, came in the interference effect.

137

So how much endurance training really blocks muscular development?

138

And for years, myself included, was we preached hard.

139

You know, don't do these two things at the same time.

140

My friend, my colleague, Kevin Murak, has a really nice review article.

141

Jimmy Bagley, those two guys put this thing out.

142

You can go read that, where they cover all these things, and they've got some nice figures in there but the general answer here is interference effect is sort of real,

143

but it's probably greatly overblown.

144

It matters.

145

So are you talking about a 20-minute jog at conversation pace?

146

That's probably doing very little with the assumption that are you doing an eccentric-based exercise, like running?

147

Well, then you're going to have more of an interference effect than cycling.

148

That makes a ton of sense if you think about it, right?

149

What's your total energy intake?

150

If you're eating sufficient calories, you can still be in an anabolic state.

151

If the addition of extra energy expenditure, that's all it really is, mark the cardio, put you in a negative energy state,

152

it's going to become very difficult to go through anabolism.

153

So those things matter.

154

If you're talking about doing like running a few laps around the track as a warm-up, like that's not interference effect.

155

What we're really talking about is a big volume performed consistently.

156

Now, after Hickman came out with this paper in 1980, people followed it up in the 90s and 2000s with mechanism.

157

And we started to look and see, and we started to see, hey, there's this cell signaling pathway that goes down called mTOR, and that's what leads to muscle growth.

158

And then on the other side of that equation, there's a thing called AMPK, which is more associated with mitochondrial biogenesis and endurance.

159

And there's this little molecule in between, at the time, most people would point to TSC2.

160

Well, it turns out AMPK activation is fine.

161

If you activate mTOR, it has no bearing on AMPK.

162

But if you activate AMPK, it's going to activate TSC2, which inhibited mTOR.

163

And so it was like we had practical outcome, i.e. Hickman, you're going to get weaker.

164

Now we had mechanism.

165

So that story became very, very strong at this interference effect.

166

And this is how science should work, right?

167

When you see mechanism match up with practical human outcome, it's a strong thing.

168

That's what you want.

169

Yeah.

170

it was still wrong though.

171

It just took more science, right?

172

And this is why we always have to give science a bit of time.

173

And you have to be willing to follow, right?

174

And again, even me in the field who has a practitioner background and science, I felt very strongly, this is a big problem.

175

It just didn't turn out to be the case.

176

Enough studies came out where I'm like, okay, it's probably not that big a deal unless the movement is heavily eccentric based the volume is very high,

177

you're trying to maximize muscle growth, and energy is not controlled.

178

If that's not all the case, interference effect is probably not something most people should worry about.

179

Especially when you compare that against the well-roundedness that you need for total physiological health.

180

Probably not a big deal.

181

Very reassuring for me to hear because I do enjoy lifting weights and I really enjoy running and I love running outside.

182

I believe I used to experience the interference effect when I used to do a very long run on Sundays.

183

I would just go out for, you know, two hours or something like that.

184

I don't know that I ate enough or who knows.

185

I always feel like I eat enough or more.

186

I love to eat.

187

But that long Sunday run always made it hard for me to make progressive gains in strength and hypertrophy in the gym.

188

Whereas when I cut that to 30 minutes, three or four times a week, I don't see any interference effect at all probably very real.

189

And I haven't trained specifically for endurance in a very long time.

190

So I don't, I haven't experienced the non-interference effect, which as you said before, most, if not all endurance athletes probably are,

191

or at least should be doing some sort of strength work just to keep the undercarriage strong as I think.

192

Yeah, there's a bunch of reasons.

193

Yeah, but yeah.

194

So, so what are some protocols that people could explore for continuous endurance training?

195

I mean, I've thrown out this 150 to 180 minute zone two cardio, but that's really the, That's really the kind of kindergarten of endurance.

196

And there I'm probably being generous.

197

It's probably the nursery school of endurance that everyone should do.

198

What sorts of other protocols?

199

I realize that can be very goal-directed, but is it unreasonable, for instance, for somebody to do four hours of continuous endurance training with

200

intervals in there as well to get it kind of all around heart health and the ability to go long distances?

201

Yeah, I'll answer this two ways.

202

The very first one, to tackle the long duration endurance how I refer to it.

203

You asked really about heart rate zones.

204

To me, that's almost totally irrelevant.

205

It doesn't matter, right?

206

If you're moving, you're moving.

207

That's the functional piece here.

208

If you want to push it and go at a non-conversational pace, that has tremendous health benefits.

209

If you want to do it a little bit slower, fine.

210

If you're at the pace where you can have a conversation, to me, I don't even count that as exercise.

211

That's not a pejorative, by the way.

212

That is just general physical movement.

213

And it is extraordinarily clear.

214

You need a lot of that.

215

You need a lot more of that than we get.

216

You can do this in a couple of efficient ways.

217

Just taking your phone calls moving.

218

If you've got a 30-minute call every day or most days of the week and you can do that while moving, you've checked not that whole box, but a pretty good chunk of it.

219

And that could even be done inside.

220

100%.

221

Pacing back and forth.

222

I'm a big pacer.

223

Yeah, me too.

224

Like you probably saw me.

225

Like I'm going to walk up and down all over the place.

226

Most of the time when I'm in my office working, like I'm shadow boxing, like I'm doing air squats, not even intentionally, I'm just like.

227

Do you have one of those treadmills under the dust?

228

I don't, but like every lab I ever came through, somebody did.

229

We did an episode on workspace optimization and the data on those treadmills are pretty interesting.

230

They definitely increase alertness, which for obvious reasons, even a little bit of movement is going to generate a little bit of adrenaline.

231

So pacing around, moving, taking calls, moving, getting walks when you can.

232

And then in terms of building endurance, let's say somebody wants to, quote unquote, get into better shape.

233

They already may or may not already have some size and strength that they're happy with.

234

And they just want to get in.

235

They want to improve their health.

236

Yep.

237

So when does that 150, 180 minutes thing tick over into a different protocol?

238

Yeah.

239

Okay.

240

So I think the way that I can outline a weekly schedule just as a conceptual model here,

241

that long duration stuff is not even counting, as I mentioned.

242

Right.

243

It's just a, this is what you need to do as a human.

244

Moving forward, we haven't improved.

245

If you're extremely unfit, you may see some changes in cardiovascular health.

246

But for the most part, this is just knocking out the general physical practice.

247

You need to be higher functioning.

248

So whatever that time domain is, I don't really care.

249

It's not a huge concern of mine.

250

What I think you need to hit are these nodes.

251

You need to do something once a week that gets you to a maximum heart rate.

252

Now, I don't have to literally mean max, but close.

253

This means really sucking for air.

254

Really.

255

like as high as you can possibly get.

256

You can wear a heart rate monitor if you want, but maximum heart rate, the rough equation we say is 220 minus your age.

257

So if you're 40 years old, your maximum heart rate is probably about 180 beats per minute.

258

Now I can tell you flat out right now, my max heart rate is close to 210, which means I'm 10 years old.

259

So take that number with a grain of salt.

260

I have had a bunch of professional athletes who are in their 20s and their max heart rate's 175.

261

And they are in way better shape than I am.

262

So maximum heart rate is not a good proxy for physical fitness.

263

It's a rough number.

264

An easy way to do it is if you have a heart rate monitor or anything like that, do the hardest workout you can possibly do, see what the highest number you get as, and assume that's close.

265

That's, if you want to just start at 220 minus your age, that's fine too.

266

Do something though where you're like, yep, this is death.

267

Like this is really, really challenging.

268

For how long?

269

However long that takes you that can be a 30 second go on an aerodyne

270

or aerosol bike

271

that could be a um uh do one of those things

272

where you kind of like sprint run as hard as you can during the straightaway on a track

273

and then walk the corners kind of an old classic back

274

when you and i were kids interval training they don't do

275

that anymore i guess i don't know i don't even talk about it in p class we had to change

276

and if you didn't bring running shoes you had to do it barefoot oh i love it

277

and uh i love teacher yeah it wasn't a we our football basketball baseball teams weren't

278

that good but um anything like running cross country just

279

because of where i grew up oh yeah brutal brutal coaches

280

so that yeah they'd make the all kids do these runs yeah

281

so it can be in the the 30 probably seconds at

282

a minimum it's hard to get you to a true heart

283

rate max in shorter than 30 seconds you can get the total suck in under 20 seconds

284

but getting to a true heart rate max is probably going to take more than 30 seconds.

285

So it doesn't really matter what you want to do.

286

It can be, again, a sprint uphill.

287

It could be what you're talking, it could be burpees to death, you know, like whatever, whatever you want to do.

288

Those have an eccentric component, right?

289

Yeah, they do.

290

Yeah.

291

No question about it.

292

Um, but if you did to actual death, by the way, if you just did, I'm going to do as many burpees as I can for 90 seconds,

293

it probably won't take you much longer than that to get too close to.

294

And is that the whole workout?

295

It could be.

296

So once a week, get to max heart rate.

297

Touch it.

298

I love it.

299

Touch it.

300

It's not the best, but it'll, it'll work.

301

And what are the specific benefits that that provides?

302

Okay.

303

So earlier in our, in our chat, we were, we outlined the rule of specificity, specific adaptation to impose demand.

304

If you're never getting to that high of a pace, you're never, it would be like trying to get stronger, but only going to 60%.

305

So every cardiovascular adaptation

306

that occurs with cardiovascular training is just simply going to get to the top or end by doing this.

307

So if you just start at the heart itself, stroke volume increase.

308

So this is amount of blood that's kicked out per contraction, cardiac output, resting heart rate.

309

If you go to the endothelial function, you're talking about nitric oxide release, endothelial health in general, capillary, mitochondria, all the way down.

310

Like you just walk through the whole system, pulmonary exchange to the lungs, all of those are going to benefit by being challenged to their maximum.

311

They also teach you where your vomit reflex is.

312

Yeah, there you go.

313

Right.

314

Let's hope not.

315

Stress is what causes adaptation, right?

316

So if you push your, okay, here's the difference.

317

If you did 25 minutes of steady state, you're not challenging the same thing as what we just talked about.

318

The way that I explain this is if you understand the point of physiological failure, then you understand the place of adaptation.

319

That's it.

320

So if you and I both go run on a, we did a VO2 max test.

321

So a classic VO2 max test is going to take 8 to 12 minutes.

322

And it's going to look something like this.

323

We're going to get in a treadmill and we're going to run.

324

And every minute I'm going to just slightly increase that treadmill, either the speed or the grade.

325

Most of the time it's the speed, right?

326

So we get to a high grade, say 10% grade or something.

327

And then we go five miles per hour, 5.2, 5.4, and we just go until you can't go any longer.

328

Now, let's say you and I did that and we had the same exact timeframe.

329

And so we both went eight minutes.

330

The time that you last is not the thing that we care about, right?

331

It's the volume of oxygen that you breathe out is what determines it.

332

So let's say we went at the same time domain and we had the same VO2 max.

333

Let's say they were both 50 milliliters per kilogram per minute, which is like a okay number, but that's nothing to be extremely proud about.

334

Just because we have the same number does not mean we have the same point of physiological failure.

335

And this matters because it's going to answer the what do I do about it then question, right?

336

So if you got off and I started asking you a series of questions and you're like, and I basically said, why'd you quit?

337

You know, why did you jump off the treadmill?

338

Why'd you stop?

339

And you were like, my chest, like I couldn't catch my breath.

340

I thought my heart was going to explode.

341

Okay, great.

342

If you ask me and I said my legs were on fire, like I was breathing hard, but I couldn't take another step.

343

This is a very rough indicator of different places of physiological disruption.

344

Now, what I've seen a lot with my professional athletes, especially like fighters, they're going to generally fail in their legs because they don't often do a lot of strength training in their legs.

345

They don't do a lot of leg work.

346

They're fighting on their back, literally a lot, or on top or on their knees.

347

So their legs tend to give out before there.

348

Someone who fails in the cardiovascular system, like say you did a lot of leg training, typically like an endurance athlete, that's not going to be their issue.

349

It's just going to be they're going to reach a heart rate and ventilation threshold that they can no longer handle.

350

If I put you on the exact same training protocols, it's not going to be as effective

351

because you're going to always fail at your legs and they're going to always fail at their cardiovascular system.

352

I need to flip that, right?

353

I need to put you in a position to where you can reach a true heart rate or ventilation challenge

354

while your legs are still hanging in there or the opposite.

355

So the training protocol is based on that point of failure.

356

The adaptation is in the same thing.

357

So if you are failing because of your legs, then you might see a greater increase in capitalization in your legs.

358

Relative to somebody else who's failing in their cardiovascular system, they may see a greater change in something on that side of the equation.

359

So it matters how you're failing at all times.

360

What I love about this is that it sounds like it's like a thermometer for where one is weak and needs work,

361

but also provides a stimulus to improve the very thing that you need support in.

362

So to just get real brass tacks about it, it would be once a week, 90 seconds near maximum heart rate.

363

Could I do more?

364

Could I do five or six of those 90-second bouts?

365

No question.

366

You can do, as long as you touch that max heart rate, I'm good, right?

367

Ideal world, probably four to eight.

368

In that single session?

369

Ideal.

370

Okay.

371

Right?

372

If that takes you 20 seconds or 90 seconds, it's fine.

373

If you want to do 30 on, 30 off, you want to do 20 on, 40 off, 40 on, 20 off, those numbers don't matter.

374

And is there an interference effect of this on the other sorts of training that we've talked about?

375

It actually tends to be complementary.

376

The evidence available suggests that this high interval stuff is more likely to be complementary to hypertrophy training.

377

probably because of lactate and some other cool things, which are very beneficial molecules that people don't understand.

378

They think it's bad.

379

It's actually a hugely beneficial thing.

380

It can be interference.

381

It can provide an interference if calories are not accounted for, if rest is not accounted for and other things.

382

But in general, it's probably okay.

383

I wouldn't add it to your equation if you don't need it for maximizing hypertrophy.

384

But for the person who wants to just get well-rounded physiology, yeah, I wouldn't hesitate to do these even in the same session or different sessions.

Descargar app

Todo lo que necesitas para hablar con fluidez

Pronunciación con IAEvalúa cada oración

Práctica de IPADomina cada sonido

VocabularioConstruye tu banco de palabras

Juego de vocabularioAprende mientras juegas

Escanea el QR

Download on theApp Store Get it onGoogle Play

FOR YOU

Recomendar Video

244

17 oraciones

How exercise benefits your body

Daily ConversationUniversity StudentsWorking Adults

710 oraciones

The truth about peptides, NAD, & other longevity treatments | Rachele Pojednic, Ph.D.

Daily ConversationUniversity StudentsWorking Adults

192 oraciones

Vocabulario y notas de pronunciación para esta lección

Esta lección de conversación de nivel C1 se basa en el vídeo “Dr. Andy Galpin: Does Cardio Ruin Muscle Growth?”. Las palabras que más se repiten: endurance, training, strength. Este vídeo tiene 383 frases y 4822 palabras para practicar shadowing. La parte hablada dura 24:04. El hablante habla rápido, unas 200 palabras por minuto, así que espera sonidos enlazados y reducidos. El 83 % de las palabras está entre las 3.000 más comunes del inglés; conviene repasar el resto antes de empezar.

Vocabulario clave de este vídeo

Las 15 palabras más avanzadas del vídeo, con su pronunciación y significado:

Palabra	Pronunciación	Significado
endurance sustantivo	/ɪnˈdʊɹəns/	resistencia, aguante
hypertrophy sustantivo	/haɪˈpɜɹ.tɹə.fi/	hipertrofia
interference sustantivo	/ˌɪntəɹˈfɪɹɪns/	injerencia, interferencia
cardio sustantivo	/ˈkɑɹ.di.oʊ/	cardio
cardiovascular adjetivo	/ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/	cardiovascular
treadmill sustantivo	/ˈtɹɛd.mɪl/	cinta ergométrica, máquina de caminar
adaptation sustantivo	/ˌæd.æpˈteɪ.ʃən/	adaptación
workout sustantivo	/ˈwɝk.aʊ̯t/	entrenamiento
equation sustantivo	/ɪˈkweɪ.ʒən/	ecuación
physiological adjetivo	/ˌfɪz.i.əˈlɑ.d͡ʒɪ.kəl/	fisiológico
concurrent adjetivo	/kəŋˈkʌɹənt/	simultáneo, concurrente
uphill adverbio	/ʌpˈhɪl/	cuesta arriba
activate verbo	/ˈæktɪˌveɪt/	activar
beneficial adjetivo	/ˌbɛn.ɪˈfɪʃ.əl/	beneficioso
burpee sustantivo	/ˈbɜːpi/	burpee

Phrasal verbs que vas a escuchar

Palabra	Pronunciación	Significado
come out verbo	/ˌkʌm ˈaʊt/	revelarse, salir a la luz
find out verbo		averiguar, anoticiarse
get off verbo		bajarse
go out verbo		salir
go through verbo		atravesar
grow up verbo		crecer
kick out verbo		echar, poner de patitas en la calle
knock out verbo		noquear

Frases que vale la pena repetir

Frases cortas y completas del vídeo que puedes reutilizar en la conversación diaria:

Let's say someone's doing primarily strength and hypertrophy.
I jog because that's the thing I prefer.
You're going to be just fine.
What's your total energy intake?
You know, why did you jump off the treadmill?

Gramática en este vídeo

Las estructuras que más usa el hablante, con las palabras exactas del vídeo:

Estructura	En el vídeo
Present perfect have/has + participio pasado — una acción pasada que sigue importando ahora	haven't run · I've thrown · I've never actually done
Voz pasiva be + participio pasado — importa lo que ocurre, no quién lo hace	are oriented · is called · is shaped
Oraciones de relativo who / which + oración — información extra sobre una persona o cosa	splints, which is · AMPK, which is · minute, which is

Pronunciación a tener en cuenta

El hablante usa 132 contracciones y formas reducidas, como you're, don't, I'm. Dilas en su forma corta, tal como las oyes.

Los sonidos de “th”: threshold /ˈθɹɛʃ(h)oʊld/, myth /mɪθ/
Los sonidos de “sh” y “zh”: adaptation /ˌæd.æpˈteɪ.ʃən/, equation /ɪˈkweɪ.ʒən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, conversational /ˌkɒnvə(ɹ)ˈseɪʃənəl/, ventilation /ˌvɛntɪˈleɪʃ(ə)n/
Palabras largas — cuida el acento: hypertrophy /haɪˈpɜɹ.tɹə.fi/, interference /ˌɪntəɹˈfɪɹɪns/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, adaptation /ˌæd.æpˈteɪ.ʃən/, physiological /ˌfɪz.i.əˈlɑ.d͡ʒɪ.kəl/

Sonidos difíciles para hispanohablantes:

s + consonante al inicio — sin añadir una “e” delante: sled /ˈslɛd/, squat /skwɑt/, sprint /spɹɪnt/, stack /stæk/, stimulus /ˈstɪm.jə.ləs/
/v/ — no es /b/: los dientes tocan el labio inferior: cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, activate /ˈæktɪˌveɪt/, conversational /ˌkɒnvə(ɹ)ˈseɪʃənəl/, ventilation /ˌvɛntɪˈleɪʃ(ə)n/, interval /ˈɪntɚvəl/
/z/ — sonora, no /s/: physiological /ˌfɪz.i.əˈlɑ.d͡ʒɪ.kəl/, physiology /ˌfɪziˈɑ.lə.d͡ʒi/, hesitate /ˈhɛz.ə.teɪt/

Cómo practicar con este vídeo

Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
Empieza a velocidad 0,75×, haz shadowing frase por frase y vuelve a la velocidad normal cuando te resulte fácil.
Grábate y compara con el original, prestando atención a palabras como endurance, hypertrophy, interference.

¿Qué es la Técnica de Shadowing?

Shadowing es una técnica de aprendizaje de idiomas respaldada por la ciencia, desarrollada originalmente para la formación de intérpretes profesionales y popularizada por el políglota Dr. Alexander Arguelles. El método es simple pero poderoso: escuchas audio en inglés nativo y lo repites en voz alta de inmediato, como una sombra que sigue al hablante con solo 1-2 segundos de retraso. A diferencia de la escucha pasiva o los ejercicios de gramática, el shadowing obliga a tu cerebro y músculos de la boca a procesar y reproducir simultáneamente patrones de habla reales. Las investigaciones muestran que mejora significativamente la precisión de la pronunciación, la entonación, el ritmo, el habla conectada, la comprensión auditiva y la fluidez al hablar, convirtiéndola en una de las metodologías más efectivas para la preparación del IELTS Speaking y la comunicación en inglés en el mundo real.

Técnica de shadowing: lee la guía completa paso a paso →

Shadowing Practice: Dr. Andy Galpin: Does Cardio Ruin Muscle Growth?. - Learn English Speaking with Video

Elige un modo de práctica

Descargar app

How exercise benefits your body

The truth about peptides, NAD, & other longevity treatments | Rachele Pojednic, Ph.D.

The Longevity Toolkit: Peter Attia’s 5 Tactics to Improve Longevity

Why Even Fit People Are At Risk of a Heart Attack

Creatine: is there truth behind the hype?

How Do I Reverse Brain Rot?

How to Become A Glute Dominant Runner

Rapid Fat Loss/Dieting + Texas

Is Binge Watching Bad For You?

I tried zone 2 training for 30 days (what I learned)

If You're Scared of the Gym...Watch This.

The medicine myth | Denis Noble, Nessa Carey, Guy Brown

Vocabulario y notas de pronunciación para esta lección

Vocabulario clave de este vídeo

Phrasal verbs que vas a escuchar

Frases que vale la pena repetir

Gramática en este vídeo

Pronunciación a tener en cuenta

Cómo practicar con este vídeo

¿Qué es la Técnica de Shadowing?