Pratique du Shadowing: Neuroscientist: Do THIS While You Exercise (No Extra Time Needed) - Apprendre l'anglais à l'oral avec la vidéo
Création de la leçon...
1
If you only have so much time in the day and you're wanting to partake in, you know, habits that are going to benefit your mind,
2
why would I spend time doing something like meditation when I could do that same amount of time, spend that same amount of time doing exercise
3
where I know that it's particularly vigorous exercise is going to be beneficial for my brain, it's going to increase things like neuroplasticity,
4
which we'll talk about, but also positive effect. So that's the question.
5
Okay, great question, and thank you so much for asking it, and I particularly like the way you posed it.
6
My answer simply would be that you don't have to choose.
7
You can do both together, and it won't take any extra time.
8
And so exercise, physical exercise, particularly vigorous aerobic exercise of the sort that you're describing,
9
is indeed, as you are hinting, the most empirically well -validated strategy for increasing neuroplasticity.
10
And we can talk more about neuroplasticity in a few moments.
11
But neuroplasticity is neutral with respect to its impact on our mind and on our well -being.
12
If you increase neuroplasticity and you're thinking a lot of unwholesome thoughts,
13
toxic thoughts, if you're in an environment which is stressful,
14
you will increase the likelihood of being stressed and of being challenged
15
because the increase in neuroplasticity is increasing the extent to which those negative thoughts are being encoded.
16
And so simply increasing neuroplasticity in and of itself is neutral with respect to our mind.
17
What the real challenge is,
18
is being able to increase neuroplasticity and simultaneously increase our wholesome or virtuous mind state,
19
if you will.
20
And we can actually do both together.
21
So let me give you a very simple kind of invitation.
22
Next time you do physical exercise, spend a few moments as you are ramping up to do the exercise.
23
It may be putting on your sneakers, getting yourself ready, or it can even be during the exercise itself.
24
Reflect on how doing this physical exercise is beneficial not only for yourself,
25
but it's beneficial for all of those that you touch directly or indirectly.
26
That is, it's a radical act of generosity for you to be improving your health.
27
It's not just something good for you
28
but it's something good for the entire social network
29
that you interact with which in your case is really large um
30
and so in invoking that kind of mind state
31
or um we we um call it a mindset uh uh is uh
32
which is a mindset of generosity and altruism is filling your mind with this virtuous,
33
wholesome motivation while you're doing something that will increase your neuroplasticity.
34
That is the ideal combination.
35
This is something we've called contemplative aerobics.
36
So just, I do think about positive things about myself when I am preparing for exercise.
37
In fact, that's almost solely what I'm thinking about, how this is going to benefit me, how I'm going to be in a better mood, how I'm going to focus better, how it's good for my cardiovascular health my brain aging.
38
The idea of how it's good for everyone else, how me improving myself is also going to affect the way I interact with people,
39
that is a very new concept to me.
40
And why is that so beneficial for well -being?
41
Because it connects you with others, which is one of the core pillars of well -being.
42
In 2023, the then U .S.
43
Surgeon General Vivek Murthy issued the first health advisory ever issued
44
by a public health officer in the United States on loneliness and social isolation.
45
One of the things he called out in that report is
46
that loneliness is a greater risk factor for premature mortality than is smoking 15 cigarettes a day.
47
Loneliness gets under the skin and affects our biology.
48
And the reverse of that, social connection, also gets under our skin and affects our biology.
49
We know that connecting with others is anti -inflammatory.
50
Practices which help us connect to others,
51
actually change our biology in very meaningful ways that are really important for our mental and physical health.
52
Does the act of just, I guess, this contemplative aerobics, and what sounds to me like also,
53
you know, you said altruistic behavior, compassion, I mean, thinking about how you're improving your health and how that's going to improve the health of others,
54
does that somehow just thinking about that help you become more social or connected to others, or how does that work?
55
Yes, if it's done on a regular basis,
56
systematically as a practice with intentional focusing of the mind on those topics,
57
the answer is unequivocally yes we've conducted randomized controlled trials where we have actually randomly assigned people to strategies
58
that engage in these practices compared to those who are doing another kind of strategy.
59
And we've looked at hard -nosed measures of altruistic behavior.
60
We've also looked at the brain using direct measures of brain function
61
and structure using mri and we've shown in in hard nose randomized controlled trials
62
that it doesn't take much to actually change one's behavior
63
and one's biology but you need to do it on a regular basis it's not
64
and just like physical exercise you know
65
that you can't work out for a couple of weeks
66
and then think that the improvements that you may have gleaned from
67
that are going to last forever if you stop working out.
68
It's a practice that you continue to do for hopefully the remainder of your life.
69
And similarly with this, these are practices that we envision people doing for the rest of their life.
70
And I liken it to brushing our teeth.
71
When humans first evolved, none of us were brushing our teeth.
72
And yet most people.
73
I'm sure every listener of this podcast spends at least a few minutes a day brushing their teeth.
74
It's not part of our genome.
75
We've learned to do that.
76
And the data show that if we spend even as short a time as we spend brushing our teeth, nourishing our mind and our heart, this world would be a different place.
📺 Même chaîne
C1172
If you're gonna drink alcohol, this is the healthiest option
Daily ConversationUniversity StudentsWorking Adults
B21
Eat THESE Foods to Bulk Up & Gain Muscle (Without Excess Fat)
Business EnglishUniversity StudentsWorking Adults
B24
I Study Aging. This Is What I Eat Every Day
Daily ConversationUniversity StudentsWorking Adults
C114
Stop Walking 10,000 Steps/Day (do this for 10 minutes instead)
Business EnglishUniversity StudentsWorking Adults
C16
Stop Cooking With THIS If You Want to Lower Cholesterol
Business EnglishUniversity StudentsWorking Adults
C13
This Is What Happens When You Rely on Stimulants - Andrew Huberman
Business EnglishUniversity StudentsWorking Adults
B2I Study Aging. This Is the Smoothie I Drink Every Day.
Business EnglishDaily ConversationUniversity Students
✨ Vidéo recommandée
C14
296 phrases
ANYONE can be mentally tough. It's easy.
Business EnglishUniversity StudentsWorking Adults
C150 phrases
The Science of Stress: How Does Stress Affect Our Brains and Bodies?
Business EnglishUniversity StudentsWorking Adults
B21
14 phrases
THE BEST TIME TO EXERCISE
Business EnglishUniversity StudentsWorking Adults
B22
23 phrases
Neuroscientist: Visualization technique to achieve ALL your goals
Business EnglishUniversity StudentsWorking Adults
B2112
17 phrases
How exercise benefits your body
Daily ConversationUniversity StudentsWorking Adults
C179
42 phrases
How playing an instrument benefits your brain - Anita Collins
Business EnglishDaily ConversationUniversity Students
C16
384 phrases
Dr. Andy Galpin: Does Cardio Ruin Muscle Growth?.
Business EnglishUniversity StudentsWorking Adults
C11
107 phrases
How to Quickly Improve Focus - Andrew Huberman
Business EnglishUniversity StudentsWorking Adults
C19
61 phrases
Keep your brain from declining after age 30
Business EnglishUniversity StudentsWorking Adults
C13
81 phrases
The #1 Journalling Method for Brain Health You Need to Know | Dr. Arif Khan
Business EnglishUniversity StudentsWorking Adults
C12
95 phrases
DOPAMINE NATION by Anna Lembke | Core Message
Business EnglishUniversity StudentsWorking Adults
Vocabulaire et conseils d’expression pour cette leçon
Cette vidéo contient 76 phrases et 1030 mots à répéter en shadowing. La partie parlée dure 7:25. Le locuteur parle à un rythme régulier d’environ 139 mots par minute, confortable pour le shadowing. 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 de la vidéo à retenir, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| connect verbe | /kəˈnɛkt/ | accoupler, connecter |
| brush nom | /bɹʌʃ/ | brosse |
| biology nom | /baɪˈɑ.lə.d͡ʒi/ | biologie |
| beneficial adjectif | /ˌbɛn.ɪˈfɪʃ.əl/ | bienfaisante, bénéfique |
| loneliness nom | /ˈloʊnlinəs/ | solitude |
| neutral adjectif | /ˈnuː.tɹəl/ | neutre |
| interact verbe | /ɪn.təˈɹækt/ | interagir |
| mindset nom | /ˈmaɪn(d)ˌsɛt/ | état d'esprit, disposition d'esprit |
| generosity nom | /ˌd͡ʒɛn.əˈɹɑ.sə.ti/ | générosité, bonté |
| wholesome adjectif | /ˈhoʊl.səm/ | salubre, sain |
| topic nom | /ˈtɑpɪk/ | sujet, thème |
| extent nom | /ɪkˈstɛnt/ | mesure |
| compare verbe | /kəmˈpɛɚ/ | comparer |
| ideal adjectif | /aɪˈdi(ə)l/ | idéal |
| mood nom | /muːd/ | humeur, mauvaise humeur |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| work out verbe | /ˌwɝk ˈaʊt/ | calculer |
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | we've called · we've conducted randomized · we've looked |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | is indeed · being stressed · being encoded |
| Propositions relatives who / which + proposition — une précision sur une personne ou une chose | environment which is · others, which is · those who are |
Prononciation à surveiller
Le locuteur utilise 21 contractions et formes réduites, comme we've, you're, I'm. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « sh » et « zh »: brush /bɹʌʃ/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, motivation /ˈmoʊ.tə.veɪ.ʃən/, invitation /ɪnvɪˈteɪʃən/, isolation /ˌaɪsəˈleɪʃən/
- Mots longs — placez bien l’accent: biology /baɪˈɑ.lə.d͡ʒi/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, generosity /ˌd͡ʒɛn.əˈɹɑ.sə.ti/, similarly /ˈsɪm.ə.lə.li/, motivation /ˈmoʊ.tə.veɪ.ʃən/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Répétez phrase par phrase à vitesse normale, en reprenant chacune jusqu’à ce que votre rythme corresponde à celui du locuteur.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme connect, brush, biology.
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.