शैडोइंग अभ्यास: This Exercise Changes How Women Store Belly Fat - वीडियो के साथ अंग्रेजी बोलना सीखें
पाठ बनाया जा रहा है...
1
Let's move on to the second key exercise that you are recommending women pay attention to as they get older,
2
HIIT training, high intensity insupport training.
3
That is a term that is used a lot.
4
It is misunderstood a lot.
5
So why don't you take it from the top?
6
What is it and why is it so important for all of us, but particularly, I guess, for women to do as they get older?
7
Yeah.
8
So globally, Western society has become very comfortable in environments that doesn't challenge the body.
9
We sit in rooms that are temperate.
10
We have food and water available all the time.
11
So when we ask someone to become uncomfortable, they're like, eh.
12
High intensity interval training is the uncomfortable part of exercise that really does invoke positive change.
13
so we talk about high intensity interval training it is where
14
we're looking at polarizing a session where our intervals are 80 percent
15
or more of our maximum effort
16
and our recovery can be anywhere from one to four minutes
17
at 50 percent of our capacity can i just pause you there stacy only
18
because the term polarized some people who are listening maybe haven't heard
19
that if you could just explain what polarization is but also then
20
when you say 80 and 50 you're not necessarily implying
21
that people have to get heart rate monitors
22
and measure all the stuff are you
23
so could you just clarify those two things just so everyone's on board with with this as we go forward
24
sure so when i talk about polarized i mean the top end of effort
25
and the very bottom end of effort we want to stay out of the middle okay
26
because the middle is what we call the gray zone
27
and i mentioned it earlier where it's too easy to be hard
28
and it's too hard to be easy
29
so you don't really get very much adaptation in
30
that kind of middle zone so we want the really hard part
31
and the really easy part and we call that polarized training
32
when i talk about 80 on a scale of one to ten you're hitting an eight nine
33
or ten in our efforts and for our recovery we're hitting a four
34
or five in our effort
35
so we're really like okay bring it right on down to
36
really easy trying to recover fully before we hit the next interval
37
so when we're talking about high intensity interval training there's also a subset in there sprint interval training
38
which i'll get to in a minute
39
but an example a really good example of high intensity interval training is something that that we like to say EMOM,
40
every minute on the minute.
41
So for one minute, you might be doing uh tuck jumps or star jumps
42
the next minute you might be doing some kettlebell swings the third minute you might be doing some
43
jump lunges and then the fourth minute maybe you're throwing kettlebell swings back in the the fifth minutes fully off.
44
So you have four minutes where you're working probably 50 seconds.
45
So you have 10 seconds to go to the next exercise.
46
So four minutes of pretty hard work, one minute of full recovery, and then you hit the four minutes again.
47
And that's a form of high intensity interval training.
48
Right.
49
So you really four minutes of work, one minute recovery.
50
So that's high intensity interval training.
51
If I talk about the subset of sprint interval training, this is where the recovery is really important and it's longer.
52
So with sprint interval training, it's 30 seconds or less, as hard as you can possibly go.
53
And then you have two to three minutes of full recovery
54
because you're trying to be able to do that interval just as hard, if not harder.
55
And it doesn't mean running sprint.
56
The sprint term is really about the effort.
57
How hard can you go for 30 seconds or less?
58
It could be running upstairs.
59
It could be kettlebell swings.
60
It could be battle ropes.
61
It could be running.
62
It could be assault bike.
63
It could be rowing erg.
64
It could be swimming.
65
It could be any kind of mode of exercise as long as the intensity is at
66
that 10 on a scale of one to 10 for 30 seconds or less.
67
And then the recovery is two to three minutes to fully recover your central nervous system
68
and some of your metabolic capacity to be able to hit that interval again.
69
Most people were like, that sounds really easy.
70
So I have to push really hard for 30 seconds.
71
Maybe I'll be able to do four or five of those.
72
When they first start doing them, after the second one, they're like, well, I'm done.
73
I don't want to do this again.
74
But it's really important to understand that subset versus high intensity interval training because they do two different things.
75
So if we look at sprint interval training, so that's 30 seconds or less, as hard as you possibly can with full recovery in between.
76
This is such a strong stimulus and stress to the body that it creates a myriad of epigenetic changes.
77
So this means more permanent changes within the skeletal muscle.
78
Most importantly, we talk about the GLUT4 protein.
79
So if we think about insulin as a key, it opens the door to the cell to allow glucose to come in.
80
But as we get to be perimenopausal and onwards, insulin doesn't work so well.
81
It's like a rusty key in the lock, doesn't quite open the door.
82
So that's insulin resistance.
83
We talk about GLUT4 proteins.
84
This is like the secret passageway that opens up and says, hey, glucose, come on in.
85
So we're doing that super high intensity work.
86
We start to express more of those GLUT4 proteins.
87
So now we have availability of glucose coming in.
88
And so we really do get the benefit of better glucose control.
89
The other thing with that super high intensity work is we now have a greater amount of myokines that are released.
90
So these are those little hormone messengers that get released from skeletal muscle under work.
91
And what the myokine does is it goes and signals to the liver
92
that we don't need to change the molecular structure of these free fatty acids into an esterified fatty acid.
93
So esterified fatty acids is the form that gets stored as visceral fat.
94
So instead, the myokines say, no, we want them to stay as free fatty acids so
95
that we can pull them into the mitochondria to use it as rest.
96
So it improves our total lipid profile as well.
97
So when you say free fatty acids, you're talking about, in layman's terms, fat.
98
And you're saying that this fat, instead of being stored as visceral fat,
99
which is that sort of harmful internal fat that cakes our organs that is associated with an increased risk of, frankly, a lot of different chronic diseases,
100
you bypass that, basically, when you're doing sprinting training.
101
So this directly is going to help people with their visceral fat, also their belly fats.
102
Is that fair to say?
103
Yes.
104
So that's when we're talking about the metabolic control of things that have changed.
105
Sprint interval training is super important to getting that metabolic control, to being able to have better blood glucose,
106
to being able to have better lipids, to have less storage of abdominal fat, the visceral and subcutaneous.
107
And because it's such a strong stress, we see the sheer stress on the vessels.
108
So the amount of blood that's running against our blood vessels, it causes more what we call VEGF,
109
which is a growth factor that allows our blood vessels to become more compliant, to be able to stretch in and contract a lot faster.
110
So we're getting that sheer stress that's allowing our blood vessels to adapt to then have better blood pressure control.
111
So when we're looking at all the things that happen to perimenopausal women from a clinical perspective, we see an elevation in our blood lipids,
112
particularly our LDL and our total cholesterol, a change in our orthostatic tolerance or actually an increase in our resting blood pressure.
113
We see a change in our resting blood glucose because we have more insulin resistance.
114
so if we are doing just maybe two of these sprint interval sessions a week we get these
115
permanent changes these epigenetic changes that is going to change
116
that clinical outcome for the good
117
so we get better blood pressure control we have better blood glucose we have better blood lipid profiles
118
and of course we have the reduction in the visceral fat gain Although this is overly simplistic,
119
and of course, the body doesn't work like this, right?
120
Can we say that the strength training that we've been through in detail
121
is better for our nervous system and our power and our balance as we get older,
122
and the sprint interval training is better for our metabolic health?
123
I know they're both links.
124
I know you can't separate it like that, but is it useful to look at it like that?
125
Yeah, absolutely.
126
It is very useful to look at it that way.
127
Because when women are faced with what's going on,
128
some women are faced with more scary clinical outcomes with regards to what's happening from a metabolic standpoint.
129
And they might not be seeing as much decrease in their strength.
130
Yeah.
131
So they're going to want to put more of an emphasis on metabolic control.
132
So they're going to lean into the sprint stuff.
133
Most women start to see aesthetic changes of body comp, and that scares them more than the clinical, because the clinical is just on the edge.
134
So they're going to gravitate more towards the strength training because they want the power and the strength, and they want more of the aesthetic value of building muscle.
135
So it is that individual choice.
136
It's like, but we know these things are happening.
137
It's just when we look at the bell curve, there are people all over the place.
138
So from an individual standpoint, it's like, what's the most important point right now that we can work on?
139
Is it the metabolic control and the metabolic outcomes?
140
Let's lean into high intensity and sprint interval training.
141
Is it the bone density and the lean mass loss?
142
Let's lean into the strength training.
143
And then we'll add the other one back.
144
We'll add the other one down the line.
📺 उसी चैनल से
C1Why Women's Strength Training Differs From Men's After 40 #Shorts
Daily ConversationUniversity StudentsWorking Adults
C15
Dr. Stacy Sims: The Exercise Your Brain Needs Before Perimenopause
Daily ConversationWorking Adults
C14
Why is Bone Health Important in Women? | The Diary Of A CEO
Daily ConversationUniversity StudentsWorking Adults
C1Why You're Not Seeing Results (Even Eating Right) #Shorts
Daily ConversationUniversity StudentsWorking Adults
C1Are Women Undereating Carbs? Why Low Carb Backfires for Muscle, Hormones and Energy
Business EnglishUniversity StudentsWorking Adults
C1Dr. Stacy Sims: How Much Lifting A Week? What One Study Found
Business EnglishUniversity StudentsWorking Adults
C1Sleep, Exercise, Nutrition: The One You Can't Get Wrong #Shorts
Daily ConversationUniversity StudentsWorking Adults
B2Dr. Stacy Sims: The Weekly Workout Plan Women Need After 35
Business EnglishWorking Adults
C1Dr. Stacy Sims: Women don't respond to Zone 2 training the same way men do
Business EnglishUniversity StudentsWorking Adults
C1Dr. Stacy Sims: How To Do HIIT Without Spiking Your Cortisol
Business EnglishUniversity StudentsWorking Adults
C1Dr. Stacy Sims: Why She Can't Lose Weight Eating Like Her Husband
Business EnglishWorking Adults
✨ अनुशंसित वीडियो
C16
384 वाक्य
Dr. Andy Galpin: Does Cardio Ruin Muscle Growth?.
Business EnglishUniversity StudentsWorking Adults
C12
40 वाक्य
Hit peak performance with the power of habit | Wendy Wood
Business EnglishUniversity StudentsWorking Adults
B23
388 वाक्य
Targeting Belly Fat Is... Possible?! (NEW Study)
Business EnglishDaily ConversationUniversity Students
C11
710 वाक्य
The truth about peptides, NAD, & other longevity treatments | Rachele Pojednic, Ph.D.
Business EnglishUniversity StudentsWorking Adults
C114
160 वाक्य
Stop Walking 10,000 Steps/Day (do this for 10 minutes instead)
Business EnglishUniversity StudentsWorking Adults
B21
14 वाक्य
THE BEST TIME TO EXERCISE
Business EnglishUniversity StudentsWorking Adults
B23
43 वाक्य
This Fixed My Anterior Pelvic Tilt More Than Stretching
Business EnglishUniversity StudentsWorking Adults
C16
144 वाक्य
It's Tough, But It'll Build A Monster Aerobic System
Business EnglishUniversity StudentsWorking Adults
C12
178 वाक्य
When Stress Stops Helping You (And Starts Hurting You)
Business EnglishUniversity StudentsWorking Adults
C111
257 वाक्य
Move Like This After Eating (It Changes Everything)
Business EnglishUniversity StudentsWorking Adults
B22
407 वाक्य
I Went From 500 to 857 Testosterone at 48 (5 Simple Tips)
Business EnglishUniversity StudentsWorking Adults
परिप्रेक्ष्य और पृष्ठभूमि
इस वीडियो में, एक विशेषज्ञ ने महिलाओं के लिए एक महत्वपूर्ण व्यायाम के बारे में चर्चा की है, जो उम्र के साथ उनकी शारीरिक स्वास्थ्य में सुधार लाने में मदद कर सकता है। यह व्यायाम विशेष रूप से उच्च-तीव्रता अंतराल प्रशिक्षण (HIIT) पर केंद्रित है, जो शरीर को चुनौती देने का एक अनूठा तरीका है। इस बातचीत में, उन्होंने इस प्रशिक्षण के महत्व और इसके लाभों के बारे में विस्तार से बताया, खासकर महिलाओं के लिए जो उम्र के साथ कुछ शारीरिक परिवर्तन देखती हैं।
दैनिक संचार के लिए शीर्ष 5 वाक्यांश
- “high-intensity interval training” - उच्च-तीव्रता अंतराल प्रशिक्षण
- “polarized training” - ध्रुवीकृत प्रशिक्षण
- “maximum effort” - अधिकतम प्रयास
- “recovery time” - पुनर्प्राप्ति समय
- “sprint interval training” - स्प्रिंट अंतराल प्रशिक्षण
चरण-दर-चरण शैडोइंग गाइड
इस वीडियो के संवाद को समझने और बोलने में सुधार करने के लिए, अंग्रेजी बोलने का अभ्यास करने का एक प्रभावी तरीका है शैडो स्पीच तकनीक का उपयोग करना। यहाँ कुछ कदम दिए गए हैं जो आपको मदद करेंगे:
- वीडियो को ध्यान से सुनें और समझें कि बातचीत में कौन से मुख्य बिंदु उठाए गए हैं।
- मुख्य वाक्यांशों को नोट करें, जैसे “high-intensity interval training” और “polarized training”।
- वीडियो को एक बार और सुनें, इस बार प्रत्येक वाक्य को दोहराने की कोशिश करें। यह अंग्रेजी शैडोइंग के माध्यम से आपकी उच्चारण में सुधार करेगा।
- प्रत्येक वाक्य के अंत में रुकें और इसे अपने शब्दों में पुनः व्यक्त करने का प्रयास करें।
- अंत में, नियमित रूप से पुनरावलोकन करें और अपने प्रगति को ट्रैक करें।
ये कदम आपको अंग्रेजी उच्चारण में सुधार करने में मदद करेंगे और संवाद को बेहतर तरीके से समझने में सहायक होंगे।
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 released · being stored · is associated |
| Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है | has become · haven't heard · have changed |
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।