शैडोइंग अभ्यास: Stop Walking 10,000 Steps/Day (do this for 10 minutes instead) - वीडियो के साथ अंग्रेजी बोलना सीखें
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160 वाक्य
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What are your thoughts on exercise and the current suggestions and recommendations around exercise?
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Well, I'm glad you asked this question.
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I think I've been thinking about this a lot.
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I did a podcast on the current exercise guidelines, and I think they need to be updated.
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I think they're not good enough.
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And it's important for people to realize how these exercise guidelines were formulated and what they mean. So typically,
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you'll hear exercise guidelines 150 to 300 minutes a week of moderate intensity exercise is good for optimal health
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or 75 minutes to 150 minutes a week of vigorous intensity exercise, right?
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So they're basically a two-to-one ratio, right?
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Twice as many minutes for moderate intensity as vigorous intensity.
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What is defined as moderate versus vigorous?
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That's also important because it's different across different studies.
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In these guidelines, it's basically moderate intensity is you're walking.
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You're moving with intent, but not really, really fast.
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You're walking at maybe a fast pace, but you're not jogging and you're not running.
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That kind of activity would be considered moderate.
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Vigorous would be considered jogging, running, swimming, cycling.
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So the kind of activity where you're actually moving fast with intent.
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Why do we have this two to one ratio?
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Where did it come from?
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Well, it all came from energy expenditure.
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You burn twice as many calories if you're doing vigorous intensity exercise as you do if you're doing moderate intensity, right?
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So if you're walking one mile, you'll burn X amount of calories.
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If you jog that mile, you'll burn twice as many calories.
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That's where these guidelines came from, the two-to-one ratio, right?
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Weight loss, energy expenditure.
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But that's not necessarily what's important for reducing cancer mortality, reducing cardiovascular-related mortality, reducing all-cause mortality, right?
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These guidelines use that data, this two-to-one ratio of energy expenditure, And then they looked at other studies and said,
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okay, how much exercise is required to reduce cardiovascular weight mortality or all-cause mortality?
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And they kind of like connected the dots.
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By the way, these studies also were using questionnaires.
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They weren't actually measuring how active people were.
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A new study came out, and I did a Journal Club podcast on it
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because it was the study that I felt was so important
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that I wanted to break down all the components of the study with another scientist.
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and talk about them because it's very important.
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So journal clubs, typically in science, you have them in my career, it was, you know, sometimes it was once a week, other times it was once a month.
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And someone, you choose a study that's important, and you break it down, and you talk about the results, and you talk about the methods, and talk about what the findings mean.
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That's what a journal club is.
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And it's essentially, you choose a journal and a publication within that journal, and it's a club.
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You have different scientists that are talking about it.
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Why did this warrant a journal club?
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Because I think this study basically is strong enough data that it's implying we need to change our exercise guidelines,
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at least the messaging of them, at the very least.
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And I'll tell you why.
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Because I talked about these guidelines, how they're formulated.
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They're using questionnaires.
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They're not measuring anything.
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Well, a new study came out.
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Not only did it measure physical activity through these accelerometers, it was able to measure how active people were and the type of activity, whether it was, I mentioned moderate versus vigorous.
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They also measured light physical activity.
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That would be considered walking around your house, kind of doing that kind of light activity, not necessarily going for a walk or going for a run.
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And they looked at deaths from different causes of disease.
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They looked at deaths from all causes.
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So all-cause mortality.
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They looked at cancer-related deaths.
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They looked at cardiovascular-related deaths.
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They looked at type 2 diabetes.
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They looked at heart attacks, right?
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And what was so profound was that what we found,
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what they found, and what we now know is that everything changes in terms of how important vigorous intensity exercise is.
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It's so much more valuable than we thought.
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It's not two to one.
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So if we're looking at all-cause mortality, you know, dying from all causes, cancer, respiratory, anything related that's non-accidental, for every one minute of vigorous intensity exercise,
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you had to do four minutes of moderate intensity,
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and you had to do like 100 to 150 minutes of light exercise to get the same reduction in all-cause mortality.
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For every one minute.
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For every one minute of vigorous intensity exercise.
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It gets better, okay?
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For every one minute of vigorous intensity exercise to reduce your death from cardiovascular disease, you had to do eight minutes of moderate intensity
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and 200 minutes of light exercise for every one minute of vigorous intensity exercise.
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It's huge.
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To reduce your type 2 diabetes risk, for every one minute of vigorous, you had to do 10 minutes of moderate intensity, or you had to do,
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again, you're in the 150 minutes to 200 minutes of light exercise.
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To reduce your risk of dying from cancer, for every one minute of vigorous intensity exercise, you had to do four minutes, about four minutes of moderate intensity.
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And for light, it was like, it was almost not even happening.
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I mean, it was like 250, 300, like you had to just a ton of minutes, unbelievable amount of minutes, okay?
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But the value of vigorous intensity exercise is so much more than this two to one ratio based on energy expenditure,
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based on burning calories that our guidelines were based on.
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It's time to rethink them.
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It's time to tell people, hey, if you're getting out and you're going for a run, it is worth way more than you think it is in terms of reducing your disease risk
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and your death from that disease, right?
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Also, what was really interesting about this study, and this goes back to this exercise snacks that we talked about before last episode,
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is that because there were people or participants were wearing these accelerometers on their wrist, they were able to measure all physical activity.
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Let's say you have a new puppy and you're sprinting in the yard
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and playing with them for a minute or two minutes or three minutes or whatever, not 30 minutes in the gym, right?
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Or not 30 minutes on the treadmill, but you're just a short burst, or you're playing with your grandkids or your kids and you're playing tag, whatever.
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Those moments count.
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They really add up.
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And that is also a take home from this study
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and other studies is that you can actually get massive benefits from the sprinting, the vigorous exercise, one minute, two minutes, three minutes.
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Women that did three
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and a half minutes of just this vigorous types of exercise per day lowered their cancer risk by 40%.
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Yes, three and a half minutes a day.
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This was in women.
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Now, there's bigger studies showing men and women that exercise nine minutes a day, the short, vigorous types of exercise, adding up, not nine minutes altogether, but like a minute here,
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a minute there, a minute here, right?
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It adds up.
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40% lower cancer-related mortality, 50% lower cardiovascular-related mortality.
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And that's another big take-home from this study
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that I really want people to know about because some people don't like spending 30 minutes or putting out, blocking out a 30-minute time or an hour-long time to go to the gym.
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They should.
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I mean, if they want their peak span, that's what you're going to have to do.
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But if you're just wanting to avoid disease and be in your health span,
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you know, you can get that by doing these short moments of short bursts of physical activity, and those count.
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And some people are like, oh, thank God.
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Thank God I can do that because I hate going to the gym.
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I'll, you know, they just won't do it.
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They won't do it.
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A lot of people as well are caught up with this 10,000 steps a day thing.
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Yes.
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10,000 steps a day.
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What's that facial reaction for people that can't see your face?
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She looked up into the corner like I personally offended her.
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Yeah.
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I look, any exercise is better than none.
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I want to just get that on the table.
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Okay.
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That's important.
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I don't want to totally diss the 10,000 steps a day, but I think that we need to ditch it.
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I think we need to ditch 10,000 steps a day and say 10 minutes a day.
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10 minutes a day of getting your heart rate up.
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You can do bodyweight squats.
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You can, you know, play tag with your kids or your grandkids.
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You can do shorter bursts of it, but it needs to be 10 minutes.
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And if you get to that 10 minutes a day, 50% lower cardiovascular-related mortality, 50% lower all-cause mortality, 40% lower cancer mortality.
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That is what you're going to get.
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10,000 steps a day is not gonna get you that.
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We just talked about it.
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It's not gonna get you that, right?
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It's a different ratio.
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It's not two to one ratio.
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I imagine there's people thinking, you used three terms that are vigorous, moderate, and light.
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We probably need to quite clearly define those definitions.
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Like what is vigorous?
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Right.
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Heart rate, is it or?
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Vigorous intensity exercise can be heart rate and it is heart rate in a lot of studies that are done.
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In terms of the exercise guidelines, they don't use heart rate, they're using movement.
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Like when I say accelerometer, I mean moving fast.
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So they're able to measure the acceleration of your movement.
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And so the way that they're talking about it in these exercise guidelines studies is moving fast.
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Moving fast would be jogging, running, swimming, biking, you're moving stepper stepper would would stepper we'd be moving fat
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even even weights are moving fast that's part of it too weights you're doing you're doing weights wait
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because you'll because they're on your wrist and so if you're
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if you're doing bicep curls or you're doing you know something with your with your wrists
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that are fast it's part of that it's part of
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that equation as well heart rate isn't the thing they were measuring
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but that's a consequence of moving fast it is it is
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so you want to be thinking about getting your heart rate personally
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when i think about it and if i'm talking about in the context of these exercise guidelines,
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I would say that heart vigorous would be probably considered 70% or more of your max heart rate would be considered vigorous.
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Previously, when I'm talking about vigorous, I also talk about high-intensity interval training, and that's more like 80% of your max heart rate or higher.
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Very important for improving VO2 max and cardiorespiratory fitness.
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But in these studies, heart rate is more like a 70% your max heart rate and more, because that's you can be jogging at that rate right jogging
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or running that's a big that's vigorous intensity exercise if you're below
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that if you're like you know 50% your max heart rate that's considered moderate intensity
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and then you know maybe even lower than that
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if you're just sort of you know walking around the house
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I mean that's not even going out much at all that's light that's considered light
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इस पाठ की शब्दावली और बोलने के सुझाव
इस वीडियो में शैडोइंग के लिए 160 वाक्य और 1921 शब्द हैं। बोला गया हिस्सा 10:27 लंबा है। वक्ता तेज़ बोलता है, लगभग 184 शब्द प्रति मिनट, इसलिए जुड़ी हुई और कमज़ोर ध्वनियाँ ज़्यादा मिलेंगी। 85% 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 15 सीखने लायक शब्द, उच्चारण और अर्थ के साथ:
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| moderate विशेषण | /ˈmɑdəɹət/ | मद्धम, मंद |
| ratio संज्ञा | /ˈɹeɪ.ʃoʊ/ | अनुपात |
| cardiovascular विशेषण | /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/ | हृदयवाहिनी |
| expenditure संज्ञा | /ɛkˈspɛndɪt͡ʃə/ | व्यय, लागत |
| calorie संज्ञा | /ˈkæləɹi/ | कैलोरी |
| burst क्रिया | /bɜːst/ | फूटना |
| wrist संज्ञा | /ɹɪst/ | कलाई |
| necessarily क्रिया विशेषण | /ˌnɛs.əˈsɛɹ.ə.li/ | अवश्य, अनिवार्यतः |
| intent संज्ञा | /ɪnˈtɛnt/ | इच्छा |
| scientist संज्ञा | /ˈsaɪəntəst/ | वैज्ञानिक, आलिम |
| swim क्रिया | /swɪm/ | तैरना |
| diabetes संज्ञा | /ˌdaɪəˈbiːtiːz/ | मधुमेह |
| podcast संज्ञा | /ˈpɑdˌkæst/ | पॉडकास्ट, कोशसत्र |
| ditch संज्ञा | /dɪt͡ʃ/ | खाई, नाली |
| publication संज्ञा | /ˌpʌblɪˈkeɪʃ(ə)n/ | प्रकाशन |
वीडियो में आने वाली फ़्रेज़ल वर्ब
| शब्द | अर्थ |
|---|---|
| go out क्रिया | बाहर निकलना, निकलना |
इस वीडियो का व्याकरण
वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:
| संरचना | वीडियो में |
|---|---|
| शर्त वाले वाक्य if + उपवाक्य, will/would + क्रिया — शर्त और उसका नतीजा | if you're walking one mile, you'll burn · If you jog that mile, you'll burn |
| Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है | be updated · were formulated · is defined |
ध्यान देने योग्य उच्चारण
वक्ता 59 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे you're, they're, you'll। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।
- “th” की ध्वनियाँ: altogether /ɔl.tuˈɡɛð.ɚ/, rethink /ɹiːˈθɪŋk/
- “sh” और “zh” की ध्वनियाँ: ratio /ˈɹeɪ.ʃoʊ/, publication /ˌpʌblɪˈkeɪʃ(ə)n/, essentially /ɪˈsɛnʃəli/, reduction /ɹɪˈdʌk.ʃən/, suggestion /səˈd͡ʒɛst.ʃən/
- लंबे शब्द — बलाघात सही रखें: intensity /ɪnˈtɛnsɪti/, mortality /mɔɹˈtælɪti/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, expenditure /ɛkˈspɛndɪt͡ʃə/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/
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 moderate, ratio, cardiovascular 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।