शैडोइंग अभ्यास: Dr. Stacy Sims: Women don't respond to Zone 2 training the same way men do - वीडियो के साथ अंग्रेजी बोलना सीखें
पाठ बनाया जा रहा है...
1
I mentioned the term zone two or low heart rate training there.
2
I know not everyone knows what that is, but I wonder if you could just summarize where has this push to do more zone two
3
or low heart rate training come from?
4
What is that type of training and why perhaps is it more beneficial for men than it is for women?
5
Yep.
6
So I think the zone two conversation really started on the backside of COVID
7
when we started having more of the Peter Atiyah's and Huberman podcasts.
8
And they were really looking after themselves and started leaning into, okay, what's best for my mitochondrial health?
9
and we see that
10
when you are doing low intensity work you are relying more on free fatty acids
11
and that's fine but remember
12
when i was talking at the beginning of the podcast about
13
the differences in muscle morphology where women are born with more of our endurance type fibers
14
and men are born with more of our fast twitch type fibers.
15
So when we look at the endurance type fibers and what zone two does for it, it doesn't really do much.
16
Because women by the nature of being born XX already have more mitochondria,
17
more mitochondrial protein, better mitochondrial health, because they have more endurance fibers.
18
Men don't have that as much,
19
and they are not as metabolically flexible because they also don't have the exposure of estrogen and progesterone across reproductive years,
20
which changes the way that a woman's body fuels naturally.
21
So over the course of the menstrual cycle, we have a change from using more carbohydrate to using more free fatty acids.
22
And we are very metabolically flexible as women.
23
So when it comes down to the zone two, which is a low intensity, you can hold it for a very long period of time.
24
It's not very stressful.
25
You can have a conversation and it is getting the heart rate up a little bit.
26
So it's not like you're doing nothing.
27
The whole idea behind it was to improve mitochondrial health and metabolic flexibility.
28
and in men in a male data works beautifully
29
but for women doesn't do the same thing it's not
30
that i say you shouldn't do zone two as a woman
31
but when we're time pressed
32
and we're looking at what's the biggest bang for our buck
33
zone two isn't it it works well for men men should spend time doing it
34
and i say men should spend more time doing it to become more like women who are already metabolically flexible
35
and have great mitochondrial health.
36
So zone two is what we call our soul food for women.
37
I'm not saying don't do it.
38
I'm saying just be careful how much you do, because it's not going to give you the same benefits as what you're reading in the literature,
39
nor is it going to give you the same benefits for body comp cognition
40
and all the things that we've been talking about on the podcast that men will get from doing zone two
41
yeah super clear okay really really clear
42
and i guess the key thing you were saying there is look it's not it's not harmful to do
43
if you've got infinite amounts of time as a woman
44
and you want do a load of zone too
45
and I guess go for long slow runs
46
or whatever it might be whatever your passion is
47
or what you call your soul food go for it
48
but you're not going to get the same adaptations
49
or the same benefits as a man is going to get
50
so therefore if you are limited on time just be careful how you are proportioning out
51
that time exactly yeah okay so in my own household we have an indoor carol bike which sits very near the kitchen.
52
So me, my wife and the kids are passing it all the time.
53
And I very much love going on it, particularly when the weather's bad or it's cold.
54
I don't have the motivation to go outside for whatever reason.
55
My wife, for example, and me may go to that bike and we may want to do different things.
56
Okay.
57
So I enjoy doing those zone two rides.
58
I'll often put on some 80s rock and it's a switch off for me, right?
59
It's fun time for me to kind of do that.
60
But if Ved was going to get on that carol bike for whatever reason, I guess you would probably say,
61
think about some form of sprint interval training, would you?
62
Would you say do the 30 seconds all out, rest for two, three minutes, and just maybe do that two or three times, which will take you about 10 to 12 minutes max.
63
Is that what you would say if she was your client?
64
Yes, absolutely.
65
One workout that I really like to give women who are more endurance focused is like, here's 45 minutes, okay?
66
And we're going to get on that bike
67
and you're going to cruise along maybe 10 minute warm-up super slow have a couple of pedal ups
68
and then on minute 11 you're going to go as hard as you possibly can
69
and you're going to throw it into big gear you're going
70
to go as hard as you possibly can for 30 seconds see what
71
that power is see how long you can maintain it
72
and then the next four
73
and a half minutes super low intensity super super low intensity
74
then on minute six you're going to hit it for 30 seconds as hard as you possibly can see
75
if you can match that wattage or higher 30 seconds only
76
and then cruise it for the next four and a half minutes
77
so maybe you can do that again but if that wattage drops stop and then just cruise it
78
so you're getting those sprints and you're still spending some time on the bike because from an endurance spoken person,
79
they like to be on the bike like you do because it's a mental, but for a woman, we need to throw in those sprints.
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इस पाठ की शब्दावली और बोलने के सुझाव
यह C1 स्तर का स्पीकिंग पाठ वीडियो “Dr. Stacy Sims: Women don't respond to Zone 2 training the same way men do” पर आधारित है। सबसे ज़्यादा दोहराए गए शब्द ये हैं: zone, bike, mitochondrial, endurance, super। इस वीडियो में शैडोइंग के लिए 79 वाक्य और 1021 शब्द हैं। बोला गया हिस्सा 6:18 लंबा है। वक्ता लगभग 162 शब्द प्रति मिनट की स्वाभाविक गति से बोलता है, जो रोज़मर्रा की बातचीत के करीब है। 87% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं; बाकी शब्द अभ्यास से पहले देख लेना अच्छा रहेगा।
इस वीडियो की मुख्य शब्दावली
वीडियो के 11 सबसे कठिन शब्द, उच्चारण और अर्थ के साथ:
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| carol संज्ञा | /ˈkɛɹəl/ | कैरल |
| backside संज्ञा | /ˈbækˌsaɪd/ | पिछवाड़ा |
| carbohydrate संज्ञा | /kɑɹboʊˈhaɪdɹeɪt/ | कार्बोहाइड्रेट |
| cognition संज्ञा | /kɑɡˈnɪʃ.ən/ | संज्ञान, बोध |
| estrogen संज्ञा | /ˈɛstɹəd͡ʒən/ | स्त्रीमदजन |
| mitochondrion संज्ञा | /ˌmaɪtəˈkɑndɹiən/ | सूत्रकणिका |
| morphology संज्ञा | /mɔɹˈfɑ.lə.d͡ʒi/ | स्वरूपशास्त्र, पदविज्ञान |
| pedal संज्ञा | /ˈpɛdəl/ | पेडल |
| interval संज्ञा | /ˈɪntɚvəl/ | अंतराल |
| harmful विशेषण | /ˈhɑɹmfl̩/ | हानिकारक, अहितकर |
| beneficial विशेषण | /ˌbɛn.ɪˈfɪʃ.əl/ | लाभदायक, हितकारी |
इस वीडियो का व्याकरण
वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:
| संरचना | वीडियो में |
|---|---|
| Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है | are born · being born · are limited |
| Relative clauses who / which + उपवाक्य — व्यक्ति या वस्तु के बारे में अतिरिक्त जानकारी | two, which is · women who are · times, which will |
ध्यान देने योग्य उच्चारण
वक्ता 26 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे you're, don't, we're। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।
- “sh” और “zh” की ध्वनियाँ: cognition /kɑɡˈnɪʃ.ən/, adaptation /ˌæd.æpˈteɪ.ʃən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/
- लंबे शब्द — बलाघात सही रखें: mitochondrial /ˌmaɪ.təˈkɑːn.dɹi.əl/, carbohydrate /kɑɹboʊˈhaɪdɹeɪt/, mitochondrion /ˌmaɪtəˈkɑndɹiən/, morphology /mɔɹˈfɑ.lə.d͡ʒi/, progesterone /pɹoʊˈd͡ʒɛstəˌɹoʊn/
हिंदी भाषियों के लिए मुश्किल ध्वनियाँ:
- /v/ और /w/ का फ़र्क़ — /v/ में ऊपर के दाँत निचले होंठ को छूते हैं, /w/ में होंठ गोल होते हैं: wattage /ˈwɒtɪd͡ʒ/, twitch /twɪt͡ʃ/, interval /ˈɪntɚvəl/, comparative /kəmˈpæɹətɪv/, reproductive /ˌɹiːpɹəˈdʌktɪv/
- शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: sprint /spɹɪnt/, stressful /ˈstɹɛsfəl/
- /æ/ — “ऐ” से ज़्यादा खुला: backside /ˈbækˌsaɪd/, comparative /kəmˈpæɹətɪv/, adaptation /ˌæd.æpˈteɪ.ʃən/
इस वीडियो से अभ्यास कैसे करें
- पहले बिना बोले पूरा वीडियो एक बार सुनें और जो शब्द नहीं आते उन्हें लिख लें।
- 0.75× गति से शुरू करें, एक-एक वाक्य की शैडोइंग करें, और सहज लगने पर सामान्य गति पर लौटें।
- अपनी आवाज़ रिकॉर्ड करें और मूल से तुलना करें, ख़ासकर carol, backside, carbohydrate जैसे शब्दों पर ध्यान दें।
शैडोइंग तकनीक क्या है?
शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।