Pratica di Shadowing: Neuroscientist: Do THIS While You Exercise (No Extra Time Needed) - Impara a parlare inglese con i video
Creazione lezione...
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.
📺 Stesso Canale
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
✨ Video consigliato
C11
781 frasi
How Do I Reverse Brain Rot?
IELTS PrepUniversity StudentsWorking Adults
C13
144 frasi
This Exercise Changes How Women Store Belly Fat
Business EnglishUniversity StudentsWorking Adults
C11
14 frasi
THE BEST TIME TO EXERCISE
IELTS PrepWorking Adults
C179
42 frasi
How playing an instrument benefits your brain - Anita Collins
Business EnglishDaily ConversationUniversity Students
B23
42 frasi
Physical, Mental, And Overall Health Benefits Of Regular Exercise - How Exercise Improves Health
Business EnglishDaily ConversationUniversity Students
C150 frasi
The Science of Stress: How Does Stress Affect Our Brains and Bodies?
Business EnglishUniversity StudentsWorking Adults
C18
322 frasi
Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C12
95 frasi
DOPAMINE NATION by Anna Lembke | Core Message
Business EnglishUniversity StudentsWorking Adults
C14
296 frasi
ANYONE can be mentally tough. It's easy.
Business EnglishUniversity StudentsWorking Adults
C11
107 frasi
How to Quickly Improve Focus - Andrew Huberman
Business EnglishUniversity StudentsWorking Adults
C13
81 frasi
The #1 Journalling Method for Brain Health You Need to Know | Dr. Arif Khan
Business EnglishUniversity StudentsWorking Adults
Vocabolario e note di pronuncia per questa lezione
Questo video contiene 76 frasi e 1030 parole da ripetere con lo shadowing. Il parlato dura 7:25. Chi parla mantiene un ritmo costante di circa 139 parole al minuto, comodo per lo shadowing. Il 83% delle parole rientra nelle 3.000 più comuni dell’inglese; conviene studiare le altre prima di iniziare.
Vocaboli chiave di questo video
15 parole del video che vale la pena imparare, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| connect verbo | /kəˈnɛkt/ | connettere, connettersi |
| brush sostantivo | /bɹʌʃ/ | spazzola, pennello |
| biology sostantivo | /baɪˈɑ.lə.d͡ʒi/ | biologia |
| beneficial aggettivo | /ˌbɛn.ɪˈfɪʃ.əl/ | benefico |
| loneliness sostantivo | /ˈloʊnlinəs/ | solitudine |
| neutral aggettivo | /ˈnuː.tɹəl/ | neutrale |
| interact verbo | /ɪn.təˈɹækt/ | interagire |
| mindset sostantivo | /ˈmaɪn(d)ˌsɛt/ | mentalità, modo di pensare |
| generosity sostantivo | /ˌd͡ʒɛn.əˈɹɑ.sə.ti/ | generosità, bontà |
| wholesome aggettivo | /ˈhoʊl.səm/ | salubre |
| topic sostantivo | /ˈtɑpɪk/ | tema, categoria |
| extent sostantivo | /ɪkˈstɛnt/ | estensione |
| compare verbo | /kəmˈpɛɚ/ | paragonare |
| ideal aggettivo | /aɪˈdi(ə)l/ | ideale |
| mood sostantivo | /muːd/ | umore, cattivo umore |
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | we've called · we've conducted randomized · we've looked |
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | is indeed · being stressed · being encoded |
| Frasi relative who / which + frase — un’informazione in più su una persona o una cosa | environment which is · others, which is · those who are |
Pronuncia a cui fare attenzione
Chi parla usa 21 contrazioni e forme ridotte, come we've, you're, I'm. Pronunciale nella forma breve, così come le senti.
- I suoni “sh” e “zh”: brush /bɹʌʃ/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, motivation /ˈmoʊ.tə.veɪ.ʃən/, invitation /ɪnvɪˈteɪʃən/, isolation /ˌaɪsəˈleɪʃən/
- Parole lunghe — attenzione all’accento: biology /baɪˈɑ.lə.d͡ʒi/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, generosity /ˌd͡ʒɛn.əˈɹɑ.sə.ti/, similarly /ˈsɪm.ə.lə.li/, motivation /ˈmoʊ.tə.veɪ.ʃən/
Come esercitarsi con questo video
- Ascolta tutto il video una volta senza parlare e annota le parole che non conosci.
- Fai shadowing frase per frase a velocità normale, ripetendo ognuna finché il tuo ritmo coincide con quello di chi parla.
- Registrati e confronta con l’originale, facendo attenzione a parole come connect, brush, biology.
Cos'è la tecnica dello Shadowing?
Shadowing è una tecnica di apprendimento delle lingue supportata da studi scientifici, originariamente sviluppata per la formazione dei traduttori professionisti e resa popolare dal poliglotta Dr. Alexander Arguelles. Il metodo è semplice ma potente: ascolti un audio in inglese di madrelingua e lo ripeti immediatamente ad alta voce — come un'ombra che segue il parlante con un ritardo di solo 1–2 secondi. A differenza dell'ascolto passivo o degli esercizi di grammatica, lo shadowing costringe il tuo cervello e i muscoli della bocca a elaborare e riprodurre simultaneamente i modelli di discorso reale. La ricerca dimostra che migliora significativamente la precisione della pronuncia, l'intonazione, il ritmo, il discorso connesso, la comprensione dell'ascolto e la fluidità del parlato — rendendolo uno dei metodi più efficaci per la preparazione alla prova di speaking dell'IELTS e per la comunicazione reale in inglese.