Pratique du Shadowing: Dr. Stacy Sims: How Much Lifting A Week? What One Study Found - Apprendre l'anglais à l'oral avec la vidéo
Création de la leçon...
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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
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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,
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it's nearly becoming a bit of a show -off game.
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It's nearly like saying those deadlifts are useless and you should be doing this plyometrics.
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And actually, when you look at these dudes, like they're unbelievably built.
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Like I'm thinking, my God, I never looked like that.
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And I don't know anyone who's ever looked like that.
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And maybe I should have been doing this sort of stuff before.
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Is this misleading us?
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And where does social fit into this whole game that you're in?
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Yeah.
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So if we think about social and clickbait, that's the problem, right?
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People will put really polarizing things on social to get people to watch them.
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And it's just like reality TV is completely scripted.
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It's curated to be what is coming out, right?
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So when we start really leaning into social media, it doesn't give you the full story or the nuances.
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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,
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well, how did you develop that power in the first place?
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We know that hip thrusts
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and deadlifts are paramount for being able to build up the
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posterior chain in order to have a high sprint capacity and a high power of jumping capacity.
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So that's the part that they're not telling you.
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They're not saying I had to build a base of strength first before I could do these power moves.
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And this is where we start to see injury and deflation
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and lack of confidence because people are leaning into these clickbait reels
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or these short snippets of time that have been curated for a message rather than giving the full story.
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So it's a slow build too.
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So how important is that for people to understand, look, I've never done any exercise.
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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,
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being healthy during that long life.
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I'm going to start doing some resistance work.
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For example, my dad never did resistance work, but around about 85, he started, he asked me, could I get him some hand weights?
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And then he conquered those ones that are only two and a half.
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Then he got to five kilos and he started, you know, standing up and sitting down in the chair and those sorts of things.
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He realized, I don't know why he realized, but he realized that, you know, lifting some resistance stuff is important.
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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,
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woman, what should she be thinking about?
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I don't mean sort of building a program, but what she should be thinking about is having like an appropriate program,
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like between, say, heart, lung and resistance work.
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I mean, she should be doing resistance for one hour a week.
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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
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and then you should like it's sort of like I think
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fuck like I don't know enough time to do all this
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sort of stuff um that's like I don't I'm trying to work at where the optimum is
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and what what should a woman be thinking about there was a study
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that came out last week about weight lifting
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and what's the optimal sweet spot yeah ironically it's 119 minutes a week not a week yeah
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so I mean that can be divided up into what um 30 -ish minute sessions a week, right?
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So it doesn't take a lot and ideally total body.
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So you're doing some compound movements.
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After that, they see the risk factors for all -cause mortality doesn't go down,
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but it really does significantly have an impact on things like dementia and bone and sarcopenia when you hit that 119 minutes.
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Positively.
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Positive, yeah.
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Yeah.
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Yeah, absolutely which is a pretty far cry from the two moderate exercise resistance training sessions
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that things like ACSM have out there.
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We're starting to see more and more research on the benefits of resistance training.
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Not only that, but resistance training does give you metabolic changes.
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As we talk about Zone 2 and mitochondria and that kind of stuff, we still get mitochondrial changes with resistance training.
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And when we're talking about cardiovascular and reducing things like visceral fat.
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We need a really high intensity work for that.
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We know that short bouts of really high intensity work improve cardiovascular because,
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one, we're having to really shift blood rapidly to the muscles in the heart under high load.
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So we have a vascular component that improves our blood pressure and the way that our body controls blood flow.
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We see that when you do high intensity, it uses a lot of blood glucose,
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so it improves insulin sensitivity because the muscle cells then adapt to be able to use glucose without insulin.
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If we have less insulin resistance, then we also decrease our leptin resistance,
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which becomes a problem for women in their mid to late 40s where they never feel like they're really full
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and they're craving lots of carbohydrate.
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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.
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So if we're talking about high -intensity work, that helps with metabolic from a hormonal standpoint.
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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.
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And it improves our heart and lungs
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because we have to be able to shift blood quickly and get oxygen to the working muscles.
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So then when we're looking at what does that look like in a week, right?
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So if we can hit three 40 -minute sessions a week, in that 40 -minute session,
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you're spending some time doing some mobilization and warm -up
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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
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or a couple of one -minute efforts with one minute off
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so that we're getting to that higher range of our anaerobic capacity.
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And if we think about it from a longevity marker, it's hitting those capacities, right?
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We're hitting VO2 with our high intensity at the end.
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We're hitting our grip strength through total body compound movement.
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We're helping with brain health, cardiovascular health.
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We're helping with mobility and agility because we're warming up properly.
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So you're hitting all the notes that help protect you from having just lifespan.
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But it's really improving your ability to have a health span.
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Vocabulaire et conseils d’expression pour cette leçon
Cette vidéo contient 88 phrases et 1224 mots à répéter en shadowing. La partie parlée dure 6:48. Le locuteur parle vite, environ 180 mots par minute : attendez-vous à des liaisons et à des sons réduits. 83 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.
Vocabulaire clé de cette vidéo
15 mots moins courants de la vidéo, avec leur prononciation et leur sens :
- intensity /ɪnˈtɛnsɪti/ (nom) — intensité. The quality of being intense.
- muscle /ˈmʌs.əl/ (nom) — muscle. A contractile form of tissue which animals use to effect movement.
- insulin /ˈɪnsəlɪn/ (nom) — insuline. A polypeptide hormone that regulates carbohydrate metabolism (in various animals including humans).
- compound /ˈkɑmpaʊnd/ (nom) — composé. Anything made by combining several things.
- cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/ (adjectif) — cardiovasculaire. Relating to the circulatory system, that is the heart and blood vessels.
- lean /ˈliːn/ (verbe) — pencher. To incline, deviate, or bend, from a vertical position; to be in a position thus inclining or deviating.
- lung /ˈlʌŋ/ (nom) — poumon. A biological organ of vertebrates that controls breathing and oxygenates the blood.
- algorithm /ˈælɡəɹɪðm̩/ (nom) — algorithme. 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/ (nom) — sprint. A short race at top speed.
- glucose /ˈɡluː.kəʊz/ (nom) — glucose. A simple monosaccharide (sugar) with a molecular formula of C₆H₁₂O₆; a principle source of energy for cellular metabolism.
- metabolic /mɛtəˈbɒlɪk/ (adjectif) — métabolique. Of or pertaining to metabolism.
- bone /boʊn/ (nom) — os. A composite material consisting largely of calcium phosphate and collagen and making up the skeleton of most vertebrates.
- equally /ˈiːkwəli/ (adverbe) — également. In an equal manner; in equal shares or proportion; with equal and impartial justice; evenly
- spin /spɪn/ (verbe) — tournoyer, pivoter rapidement. To rotate, revolve, gyrate (usually quickly); to partially or completely rotate to face another direction.
- script /skɹɪpt/ (nom) — écrit. A writing; a written document.
Les verbes à particule que vous entendrez
- think about /ˈθɪŋk əˌbaʊt/ (verbe) — penser à, réfléchir à. To ponder.
- look at (verbe) — regarder. To observe or watch.
- warm up /ˌwɔː(ɹ)m ˈʌp/ (verbe) — se réchauffer, se chauffer. To become warmer.
- come out /ˌkʌm ˈaʊt/ (verbe) — sortir. To be discovered; to be revealed.
- go up (verbe) — monter, s'élever. To move upwards.
- build up (verbe) — s'accumuler, s'entasser. To erect; to construct.
- go down (verbe) — descendre. To descend; to move from a higher place to a lower one.
- show off (verbe) — crâner, faire le malin. To exhibit the best attributes of something.
Prononciation à surveiller
Le locuteur utilise 36 contractions et formes réduites, comme we're, don't, they're. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: algorithm /ˈælɡəɹɪðm̩/, thrust /θɹʌst/, healthspan /ˈhɛlθˌspæn/
- Les sons « sh » et « zh »: dementia /dɪˈmɛnʃə/, deflation /dɪˈfleɪʃən/
- Mots longs — placez bien l’accent: intensity /ɪnˈtɛnsɪti/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, metabolic /mɛtəˈbɒlɪk/, mobility /mə(ʊ)ˈbɪlɪti/, sensitivity /ˌsɛn.səˈtɪv.ə.ti/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme intensity, muscle, insulin.
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | have been curated · can be divided · are warmed |
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | have been curated · I've never done |
| Propositions relatives who / which + proposition — une précision sur une personne ou une chose | absolutely which is · fat, which is |
Qu'est-ce que la technique du Shadowing ?
Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.