Shadowing Practice: Dr. Andy Galpin: Does Cardio Ruin Muscle Growth?. - Learn English Speaking with Video
בחר מצב תרגול
כל מצב פותח חדר תרגול במסך מלא.
384 משפטים
אם המשפטים קצרים או ארוכים מדי, לחץ על ערוך כדי להתאים אותם.
1
Okay, so starting off with exercise choice.
2
One thing, as soon as we cross into the endurance world, and this is true for all four of those categories,
3
exercise choice needs to be very concerned with eccentric landing.
4
So you don't need to avoid it, but you need to recognize it relative or compared against those other strength and speed ones.
5
The volume is low on those ones, so if you have some eccentric absorption, it's okay.
6
But as we sort of talked about five minutes ago.
7
More eccentric means greater chance of muscle damage, soreness.
8
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.
9
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.
10
I'm going to get into my zone two training, whatever it is, whatever.
11
And I start jogging.
12
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.
13
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.
14
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.
15
That eccentric landing is going to cause tremendous soreness.
16
Your quads are going to go, you're probably going to get shin splints, which is what this is.
17
Those are entirely caused by eccentric landing.
18
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.
19
So anytime we start pressing to fatigue, let's be very concerned with there.
20
So my initial, um, recommendation is start with activities, exercise choice wise that are mostly concentric based.
21
So think about a cycle.
22
So when you're riding on a bike, you're pushing the pedal, but you're never landing and absorbing it.
23
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.
24
Swimming, similar thing here, right?
25
There's some eccentrics when your hand hits the water, but fairly minimal.
26
It's mostly a push, push, push, no load.
27
Rowing, similar thing, mostly concentric.
28
Pushing a sled is fantastic.
29
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,
30
very bad idea to start.
31
So if you're first jumping into these things, progress your volume for endurance very slowly if it involves eccentric landing.
32
A really bad strategy would be to jump in and do, say, a circuit training class that involves a bunch of box jumps, right?
33
This is not a good way to do your first foray into conditioning.
34
You're going to get incredibly sore because you're jumping in the landing.
35
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.
36
So be careful of that in any of those endurance areas of exercise choice.
37
So what to pick?
38
Pick the one that you are most technically proficient in because you're going to do it a lot.
39
It's going to be a lot of repetitions, whatever one you feel the most joy in.
40
If that's rowing, great.
41
If that's pushing a sled, it doesn't really matter.
42
You can do this actually with weights.
43
This is our preferred way, by the way, with our athletes.
44
So we might do a 30-minute circuit where we do a five-minute farmer's carry with a pretty light weight.
45
So you're just going to carry some weights in your hand
46
and you're just going to walk up and down the street for five minutes.
47
You're going to set that down and then you're going to do, say, a three-minute plank.
48
And then you're going to pick that up and you're going to do bodyweight squats, like slowly and just tempo.
49
And you're going to do a handful of different exercises so the athletes don't get super bored.
50
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.
51
But for those of you that are like, oh my God, I can't do 30 straight minutes of running.
52
Cool, break it up into three or four different exercises that are all fairly safe.
53
So that's how I would do that long duration piece for exercise choice.
54
And then in terms of heart rate during that period, I mean, how much attention should we pay to this?
55
The kind of very Very broad prescriptive I've thrown out on
56
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,
57
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,
58
you wouldn't be able to, that kind of thing.
59
It's just a, as a kind of a generic recommendation that almost everybody should follow
60
in order to just keep their cardiovascular system healthy.
61
But I know there's a lot of nuance there.
62
And some people would like to be able to run continuously for an hour at speed, right?
63
Obviously not sprinting, but what are some of the finer points on long distance endurance?
64
And how often should one do it?
65
Okay, frequency, you could do it as daily.
66
Even when doing strength and hypertrophy training.
67
No question.
68
Well, that I think is an important point for people to hear
69
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.
70
Zone two, you have almost no ability to block your hypertrophy.
71
Zone two, if it's within that category, if you're talking about conversational pace, there is very, in fact,
72
there's strong reason to think that is not going to influence hypertrophy for the overwhelming majority of people.
73
It might even help it by increasing blood flow to the various muscles. Does it matter?
74
Let's say someone's doing primarily strength and hypertrophy.
75
their primary goals are strength and hypertrophy.
76
And then they're going to do, they're going to hit that 150 to 180 minutes of zone two cardio per week.
77
Assuming they're breaking that up into three or four sessions.
78
Does it matter if they do it in the same workout before or after?
79
Does that matter?
80
I tend to do just by way of example for people, certainly I'm just one example.
81
I tend to do resistance training one day and then I'll do zone two cardio the next day.
82
I jog because that's the thing I prefer.
83
Then I'll do strength hypertrophy training the next day and then jog for my zone two cardio.
84
And then I take one full day off a week.
85
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?
86
Not really.
87
You're going to be just fine.
88
The interference effect is what this is called.
89
So this is all the way back to 1980, Bob Hickman's stuff, right?
90
And he was actually working in a lab with John Halazi, who's one of the fathers of exercise biochemistry.
91
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?
92
So it's almost always swimmers and runners.
93
And that's why a bulk of the exercise physiology historically is shaped in that direction.
94
It's what those scientists were interested in.
95
So Hickman was there in the lab, and how much of this is myth or not, who really knows, but so the story goes.
96
This is sort of chipping back and forth
97
and you know how from a PI to a postdoc and kind of that razzing works a little bit.
98
And eventually he was like, you got to start running with us.
99
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.
הורד אפליקציה
כל מה שאתה צריך כדי לדבר בשטף
הגיית AIציון לכל משפט
תרגול IPAשלוט בכל צליל
אוצר מיליםבנה את מאגר המילים שלך
משחק אוצר מיליםלמד תוך כדי משחק
FOR YOU
המלץ על סרטון
C12
192 משפטים
The Longevity Toolkit: Peter Attia’s 5 Tactics to Improve Longevity
Daily ConversationUniversity StudentsWorking Adults
C11
278 משפטים
Exercise Scientist Critiques The Real Anatoly
Daily ConversationUniversity StudentsWorking Adults
C12
189 משפטים
Creatine: is there truth behind the hype?
Daily ConversationUniversity StudentsWorking Adults
C11
628 משפטים
"Toned" Isn't Real: Build Muscle, Lose Fat, Ditch Diet Culture for Good | Dr. Stephanie Estima
Daily ConversationUniversity StudentsWorking Adults
C1297
17 משפטים
How exercise benefits your body
Daily ConversationUniversity StudentsWorking Adults
C13
174 משפטים
How to Become A Glute Dominant Runner
Daily ConversationWorking Adults
C13
271 משפטים
Why Even Fit People Are At Risk of a Heart Attack
Daily ConversationUniversity StudentsWorking Adults
C121
25 משפטים
Is Binge Watching Bad For You?
Daily ConversationUniversity StudentsWorking Adults
C12
227 משפטים
Stop Rehearsing The Life You Don’t Want | Dr Joe Dispenza Motivation
Daily ConversationUniversity StudentsWorking Adults
C11
391 משפטים
The Morning Routine That Sets Up Your Entire Day | Andrew Huberman | Raj Shamani Clips
Daily ConversationUniversity StudentsWorking Adults
B23
150 משפטים
9 minutes of workout is enough (if you do it right)
Business EnglishDaily ConversationUniversity Students
C13
144 משפטים
This Exercise Changes How Women Store Belly Fat
Daily ConversationWorking Adults
אוצר מילים והערות הגייה לשיעור הזה
שיעור הדיבור הזה ברמה C1 מבוסס על הסרטון “Dr. Andy Galpin: Does Cardio Ruin Muscle Growth?”. המילים שחוזרות הכי הרבה: endurance, training, strength. בסרטון הזה יש 383 משפטים ו-4822 מילים לתרגול Shadowing. הדיבור נמשך 24:04. הדובר מדבר מהר, כ-200 מילים בדקה, אז צפו לצלילים מחוברים ומקוצרים. 83% מהמילים נמצאות בין 3,000 המילים הנפוצות ביותר באנגלית; כדאי ללמוד את השאר לפני שמתחילים.
אוצר מילים מרכזי בסרטון הזה
15 המילים המתקדמות ביותר בסרטון, עם ההגייה והמשמעות שלהן:
| מילה | הגייה | משמעות |
|---|---|---|
| treadmill שם עצם | /ˈtɹɛd.mɪl/ | הֲלִיכוֹן |
| workout שם עצם | /ˈwɝk.aʊ̯t/ | התעמלות |
| equation שם עצם | /ɪˈkweɪ.ʒən/ | משוואה \ מִשְׁוָאָה |
| concurrent שם תואר | /kəŋˈkʌɹənt/ | מַקְבִּיל |
| beneficial שם תואר | /ˌbɛn.ɪˈfɪʃ.əl/ | מועיל, מיטיב |
| calorie שם עצם | /ˈkæləɹi/ | קָלוֹרְיָה |
| ventilation שם עצם | /ˌvɛntɪˈleɪʃ(ə)n/ | אוורור, הנשמה |
| physiology שם עצם | /ˌfɪziˈɑ.lə.d͡ʒi/ | פִיזְיוֹלוֹגְיָה |
| absorption שם עצם | /æbˈsɔɹp.ʃn̩/ | ספיגה, בליעה |
| outline שם עצם | /ˈaʊtlaɪn/ | קו מתאר |
| sprint שם עצם | /spɹɪnt/ | מאוץ, ריצה מהירה |
| minus | /ˈmaɪ.nəs/ | פחות, מינוס |
| stack שם עצם | /stæk/ | ערמה |
| tremendous שם תואר | /tɹɪˈmɛndəs/ | עָצוּם |
| recommendation שם עצם | /ˌɹɛkəmɛnˈdeɪʃən/ | הַמְלָצָה |
Phrasal verbs שתשמעו
| מילה | הגייה | משמעות |
|---|---|---|
| go down פועל | ירד | |
| blow up פועל | פוצץ, התפוצץ | |
| come out פועל | /ˌkʌm ˈaʊt/ | יָצָא |
| go out פועל | יָצָא | |
| grow up פועל | גָּדַל |
משפטים שכדאי לחזור עליהם
משפטים קצרים ושלמים מהסרטון שאפשר להשתמש בהם בשיחה יומיומית:
- 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?
דקדוק בסרטון הזה
המבנים שהדובר משתמש בהם הכי הרבה, עם המילים המדויקות מהסרטון:
| מבנה | בסרטון |
|---|---|
| הווה מושלם (Present perfect) have/has + past participle — פעולה שקרתה בעבר ועדיין יש לה חשיבות או השפעה עכשיו | haven't run · I've thrown · I've never actually done |
| סביל (Passive voice) be + past participle — הדגש הוא על מה שקורה, לא על מי שעושה את הפעולה | are entirely caused · are oriented · is called |
| משפטי זיקה (Relative clauses) who / which + clause — מידע נוסף על אדם או דבר | splints, which is · people that are · AMPK, which is |
הגייה ששווה לשים לב אליה
הדובר משתמש ב-132 קיצורים וצורות מקוצרות, כמו you're, don't, I'm. אמרו אותם בצורה הקצרה, כפי שאתם שומעים אותם.
- הצלילים של “th”: threshold /ˈθɹɛʃ(h)oʊld/, myth /mɪθ/
- הצלילים של “sh” ו-“zh”: adaptation /ˌæd.æpˈteɪ.ʃən/, equation /ɪˈkweɪ.ʒən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, conversational /ˌkɒnvə(ɹ)ˈseɪʃənəl/, ventilation /ˌvɛntɪˈleɪʃ(ə)n/
- מילים ארוכות — שימו לב להטעמה: hypertrophy /haɪˈpɜɹ.tɹə.fi/, interference /ˌɪntəɹˈfɪɹɪns/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, adaptation /ˌæd.æpˈteɪ.ʃən/, physiological /ˌfɪz.i.əˈlɑ.d͡ʒɪ.kəl/
צלילים שדוברי עברית מתקשים בהם:
- /w/ — שפתיים מעוגלות, לא /v/: workout /ˈwɝk.aʊ̯t/, equation /ɪˈkweɪ.ʒən/, squat /skwɑt/, overwhelm /ˌoʊ.vɚˈwɛlm/, weaker /ˈwikɚ/
- /æ/ — פתוח יותר מה-“אֶ” העברית, לא כמו “a” ב-“cup”: cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, adaptation /ˌæd.æpˈteɪ.ʃən/, activate /ˈæktɪˌveɪt/, calorie /ˈkæləɹi/, absorption /æbˈsɔɹp.ʃn̩/
- /r/ — הלשון לא נוגעת בשום מקום, לא ה-“ר” הגרונית: endurance /ɪnˈdʊɹəns/, hypertrophy /haɪˈpɜɹ.tɹə.fi/, interference /ˌɪntəɹˈfɪɹɪns/, eccentric /ɪkˈsɛntɹɪk/, cardio /ˈkɑɹ.di.oʊ/
איך לתרגל עם הסרטון הזה
- הקשיבו לכל הסרטון פעם אחת בלי לדבר, ורשמו את המילים שאתם לא מכירים.
- התחילו במהירות 0.75×, תרגלו Shadowing משפט אחר משפט, וחזרו למהירות רגילה כשזה מרגיש קל.
- הקליטו את עצמכם והשוו למקור, תוך תשומת לב למילים כמו treadmill, workout, equation.
מהי טכניקת השאדואינג?
שאדואינג היא טכניקת למידת שפה מבוססת מדע שפותחה במקור להכשרת מתורגמנים מקצועיים ופופולרית על ידי הפוליגלוט ד"ר אלכסנדר ארגואלס. השיטה פשוטה אך עוצמתית: אתה מקשיב לאודיו באנגלית ילידית וחוזר עליו בקול רם מיד — כמו צל העוקב אחרי הדובר עם עיכוב של 1–2 שניות בלבד. בניגוד להאזנה פסיבית או תרגילי דקדוק, שאדואינג מכריח את המוח והשרירים בפה לעבד ולשחזר דפוסי דיבור אמיתיים בו זמנית. מחקרים מראים שזה משפר משמעותית את דיוק ההגייה, האינטונציה, הקצב, הדיבור המחובר, הבנת השמיעה ושטף הדיבור — מה שהופך אותו לאחת השיטות היעילות ביותר להכנה לIELTS Speaking ולתקשורת באנגלית בעולם האמיתי.