Shadowing Practice: Dr. Stacy Sims: How Much Lifting A Week? What One Study Found - Learn English Speaking with Video
Creando lección...
1
Do you think there's a lot on, you know, obviously all of us look at Instagram and social can be good and bad, can motivate us, but at the same time can sort of be a bit misleading
2
because like there seems to be a competition at the moment, at least on the algorithm that is applying itself to me, is that plyometrics is becoming,
3
it's nearly becoming a bit of a show -off game.
4
It's nearly like saying those deadlifts are useless and you should be doing this plyometrics.
5
And actually, when you look at these dudes, like they're unbelievably built.
6
Like I'm thinking, my God, I never looked like that.
7
And I don't know anyone who's ever looked like that.
8
And maybe I should have been doing this sort of stuff before.
9
Is this misleading us?
10
And where does social fit into this whole game that you're in?
11
Yeah.
12
So if we think about social and clickbait, that's the problem, right?
13
People will put really polarizing things on social to get people to watch them.
14
And it's just like reality TV is completely scripted.
15
It's curated to be what is coming out, right?
16
So when we start really leaning into social media, it doesn't give you the full story or the nuances.
17
So if I'm thinking about the algorithm that you're locked into with everyone showing off about their power moves, I always go back to,
18
well, how did you develop that power in the first place?
19
We know that hip thrusts
20
and deadlifts are paramount for being able to build up the
21
posterior chain in order to have a high sprint capacity and a high power of jumping capacity.
22
So that's the part that they're not telling you.
23
They're not saying I had to build a base of strength first before I could do these power moves.
24
And this is where we start to see injury and deflation
25
and lack of confidence because people are leaning into these clickbait reels
26
or these short snippets of time that have been curated for a message rather than giving the full story.
27
So it's a slow build too.
28
So how important is that for people to understand, look, I've never done any exercise.
29
I would like to do some exercise because I now understand that there's a lot of benefits in terms of lifespan, but also probably equally important, probably maybe more important, healthspan,
30
being healthy during that long life.
31
I'm going to start doing some resistance work.
32
For example, my dad never did resistance work, but around about 85, he started, he asked me, could I get him some hand weights?
33
And then he conquered those ones that are only two and a half.
34
Then he got to five kilos and he started, you know, standing up and sitting down in the chair and those sorts of things.
35
He realized, I don't know why he realized, but he realized that, you know, lifting some resistance stuff is important.
36
And what should we be doing now if we're, you know, if a 40 -year -old person is sitting here listening to you speak,
37
woman, what should she be thinking about?
38
I don't mean sort of building a program, but what she should be thinking about is having like an appropriate program,
39
like between, say, heart, lung and resistance work.
40
I mean, she should be doing resistance for one hour a week.
41
I mean, I listened to Peter T and Peter sort of says things like, you know, you should be doing you know 150 minutes of zone two and three
42
and then you should like it's sort of like I think
43
fuck like I don't know enough time to do all this
44
sort of stuff um that's like I don't I'm trying to work at where the optimum is
45
and what what should a woman be thinking about there was a study
46
that came out last week about weight lifting
47
and what's the optimal sweet spot yeah ironically it's 119 minutes a week not a week yeah
48
so I mean that can be divided up into what um 30 -ish minute sessions a week, right?
49
So it doesn't take a lot and ideally total body.
50
So you're doing some compound movements.
51
After that, they see the risk factors for all -cause mortality doesn't go down,
52
but it really does significantly have an impact on things like dementia and bone and sarcopenia when you hit that 119 minutes.
53
Positively.
54
Positive, yeah.
55
Yeah.
56
Yeah, absolutely which is a pretty far cry from the two moderate exercise resistance training sessions
57
that things like ACSM have out there.
58
We're starting to see more and more research on the benefits of resistance training.
59
Not only that, but resistance training does give you metabolic changes.
60
As we talk about Zone 2 and mitochondria and that kind of stuff, we still get mitochondrial changes with resistance training.
61
And when we're talking about cardiovascular and reducing things like visceral fat.
62
We need a really high intensity work for that.
63
We know that short bouts of really high intensity work improve cardiovascular because,
64
one, we're having to really shift blood rapidly to the muscles in the heart under high load.
65
So we have a vascular component that improves our blood pressure and the way that our body controls blood flow.
66
We see that when you do high intensity, it uses a lot of blood glucose,
67
so it improves insulin sensitivity because the muscle cells then adapt to be able to use glucose without insulin.
68
If we have less insulin resistance, then we also decrease our leptin resistance,
69
which becomes a problem for women in their mid to late 40s where they never feel like they're really full
70
and they're craving lots of carbohydrate.
71
There's a change in the gut microbiome, but we are also starting to see a little bit of leptin resistance because that goes up as insulin resistance goes up.
72
So if we're talking about high -intensity work, that helps with metabolic from a hormonal standpoint.
73
It also creates a change so that your body doesn't have a stimulus to store visceral fat, which is that deep abdominal kind of dangerous fat.
74
And it improves our heart and lungs
75
because we have to be able to shift blood quickly and get oxygen to the working muscles.
76
So then when we're looking at what does that look like in a week, right?
77
So if we can hit three 40 -minute sessions a week, in that 40 -minute session,
78
you're spending some time doing some mobilization and warm -up
79
because we have to make sure our tendons and ligaments are warmed up as well as our muscles, get into some compound loading, and then we finish with a couple of sprints
80
or a couple of one -minute efforts with one minute off
81
so that we're getting to that higher range of our anaerobic capacity.
82
And if we think about it from a longevity marker, it's hitting those capacities, right?
83
We're hitting VO2 with our high intensity at the end.
84
We're hitting our grip strength through total body compound movement.
85
We're helping with brain health, cardiovascular health.
86
We're helping with mobility and agility because we're warming up properly.
87
So you're hitting all the notes that help protect you from having just lifespan.
88
But it's really improving your ability to have a health span.
📺 Mismo canal
C1Why Women's Strength Training Differs From Men's After 40 #Shorts
Daily ConversationUniversity StudentsWorking Adults
C13
This Exercise Changes How Women Store Belly Fat
Business EnglishUniversity StudentsWorking 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
C1Sleep, Exercise, Nutrition: The One You Can't Get Wrong #Shorts
Daily ConversationUniversity StudentsWorking Adults
B2Dr. Stacy Sims: The Weekly Workout Plan Women Need After 35
Business EnglishWorking 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
✨ Recomendar Video
C11
710 oraciones
The truth about peptides, NAD, & other longevity treatments | Rachele Pojednic, Ph.D.
Business EnglishUniversity StudentsWorking Adults
B23
92 oraciones
57% More TENDON STRENGTH in 12 Weeks? Science says YES
Business EnglishUniversity StudentsWorking Adults
C16
384 oraciones
Dr. Andy Galpin: Does Cardio Ruin Muscle Growth?.
Business EnglishUniversity StudentsWorking Adults
C13
214 oraciones
a warning for high achievers
Business EnglishUniversity StudentsWorking Adults
B21
273 oraciones
I Built The World's Most Scientific Gym
Business EnglishUniversity StudentsWorking Adults
B22
234 oraciones
It’s Boring, But it Transforms Your Physique
Business EnglishUniversity StudentsWorking Adults
C110
14 oraciones
Why Some Practice Sessions Should Feel Terrible | Dr. Andrew Huberman & Dr. Tommy Wood
Business EnglishUniversity StudentsWorking Adults
C12
178 oraciones
When Stress Stops Helping You (And Starts Hurting You)
Business EnglishUniversity StudentsWorking Adults
C11
181 oraciones
These 6 Brutal Bodyweight Drills Were Born in Prison
Business EnglishUniversity StudentsWorking Adults
C15
152 oraciones
Neuroscience Confirms - Why Doing Less Helps You Achieve More
Business EnglishUniversity StudentsWorking Adults
B24
125 oraciones
Are soccer players the most fit athletes on the planet?
Business EnglishDaily ConversationHigh School Students
Vocabulario y notas de pronunciación para esta lección
Este vídeo tiene 88 frases y 1224 palabras para practicar shadowing. La parte hablada dura 6:48. El hablante habla rápido, unas 180 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
15 palabras menos comunes del vídeo, con su pronunciación y significado:
- intensity /ɪnˈtɛnsɪti/ (sustantivo) — intensidad, intensión. The quality of being intense.
- muscle /ˈmʌs.əl/ (sustantivo) — músculo. A contractile form of tissue which animals use to effect movement.
- insulin /ˈɪnsəlɪn/ (sustantivo) — insulina. A polypeptide hormone that regulates carbohydrate metabolism (in various animals including humans).
- compound /ˈkɑmpaʊnd/ (sustantivo) — compuesto. Anything made by combining several things.
- cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/ (adjetivo) — cardiovascular. Relating to the circulatory system, that is the heart and blood vessels.
- lean /ˈliːn/ (verbo) — inclinarse, debruzar. To incline, deviate, or bend, from a vertical position; to be in a position thus inclining or deviating.
- lung /ˈlʌŋ/ (sustantivo) — pulmón. A biological organ of vertebrates that controls breathing and oxygenates the blood.
- algorithm /ˈælɡəɹɪðm̩/ (sustantivo) — algoritmo. A collection of ordered steps that solve a mathematical problem. A precise step-by-step plan for a computational procedure that possibly begins with an input…
- sprint /spɹɪnt/ (sustantivo) — sprint, esprint. A short race at top speed.
- glucose /ˈɡluː.kəʊz/ (sustantivo) — glucosa. A simple monosaccharide (sugar) with a molecular formula of C₆H₁₂O₆; a principle source of energy for cellular metabolism.
- metabolic /mɛtəˈbɒlɪk/ (adjetivo) — metabólico. Of or pertaining to metabolism.
- bone /boʊn/ (sustantivo) — hueso. A composite material consisting largely of calcium phosphate and collagen and making up the skeleton of most vertebrates.
- equally /ˈiːkwəli/ (adverbio) — igualmente. In an equal manner; in equal shares or proportion; with equal and impartial justice; evenly
- spin /spɪn/ (verbo) — girar, rotar. To rotate, revolve, gyrate (usually quickly); to partially or completely rotate to face another direction.
- script /skɹɪpt/ (sustantivo) — escrito, escripto. A writing; a written document.
Phrasal verbs que vas a escuchar
- think about /ˈθɪŋk əˌbaʊt/ (verbo) — pensar en, ocurrírsele. To ponder.
- look at (verbo) — mirar, funar. To observe or watch.
- talk about (verbo) — hablar de, hablar sobre. Used to draw attention to the speaker's characterization of someone or something.
- come out /ˌkʌm ˈaʊt/ (verbo) — revelarse, salir a la luz. To be discovered; to be revealed.
- go up (verbo) — subir. To move upwards.
- get into (verbo) — entrar en, entrar a. To move into (an object), such that one ends up inside it.
- show off (verbo) — chulear, lucir. To exhibit the best attributes of something.
- stand up (verbo) — levantarse, ponerse de pie. To rise from a lying or sitting position.
Pronunciación a tener en cuenta
El hablante usa 36 contracciones y formas reducidas, como we're, don't, they're. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “th”: algorithm /ˈælɡəɹɪðm̩/, thrust /θɹʌst/, healthspan /ˈhɛlθˌspæn/
- Los sonidos de “sh” y “zh”: dementia /dɪˈmɛnʃə/, deflation /dɪˈfleɪʃən/
- Palabras largas — cuida el acento: intensity /ɪnˈtɛnsɪti/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, metabolic /mɛtəˈbɒlɪk/, mobility /mə(ʊ)ˈbɪlɪti/, sensitivity /ˌsɛn.səˈtɪv.ə.ti/
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 intensity, muscle, insulin.
Gramática en este vídeo
Las estructuras que más usa el hablante, con las palabras exactas del vídeo:
| Estructura | En el vídeo |
|---|---|
| Voz pasiva be + participio pasado — importa lo que ocurre, no quién lo hace | have been curated · can be divided · are warmed |
| Present perfect have/has + participio pasado — una acción pasada que sigue importando ahora | have been curated · I've never done |
| Oraciones de relativo who / which + oración — información extra sobre una persona o cosa | absolutely which is · fat, which is |
¿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.