Pratica di Shadowing: Stop Walking 10,000 Steps/Day (do this for 10 minutes instead) - Impara a parlare inglese con i video
Scegli una modalità di pratica
Ogni modalità apre una sala di pratica a schermo intero.
160 frasi
Se le frasi sono troppo corte o troppo lunghe, clicca su Edit per modificarle.
1
What are your thoughts on exercise and the current suggestions and recommendations around exercise?
2
Well, I'm glad you asked this question.
3
I think I've been thinking about this a lot.
4
I did a podcast on the current exercise guidelines, and I think they need to be updated.
5
I think they're not good enough.
6
And it's important for people to realize how these exercise guidelines were formulated and what they mean. So typically,
7
you'll hear exercise guidelines 150 to 300 minutes a week of moderate intensity exercise is good for optimal health
8
or 75 minutes to 150 minutes a week of vigorous intensity exercise, right?
9
So they're basically a two-to-one ratio, right?
10
Twice as many minutes for moderate intensity as vigorous intensity.
11
What is defined as moderate versus vigorous?
12
That's also important because it's different across different studies.
13
In these guidelines, it's basically moderate intensity is you're walking.
14
You're moving with intent, but not really, really fast.
15
You're walking at maybe a fast pace, but you're not jogging and you're not running.
16
That kind of activity would be considered moderate.
17
Vigorous would be considered jogging, running, swimming, cycling.
18
So the kind of activity where you're actually moving fast with intent.
19
Why do we have this two to one ratio?
20
Where did it come from?
21
Well, it all came from energy expenditure.
22
You burn twice as many calories if you're doing vigorous intensity exercise as you do if you're doing moderate intensity, right?
23
So if you're walking one mile, you'll burn X amount of calories.
24
If you jog that mile, you'll burn twice as many calories.
25
That's where these guidelines came from, the two-to-one ratio, right?
26
Weight loss, energy expenditure.
27
But that's not necessarily what's important for reducing cancer mortality, reducing cardiovascular-related mortality, reducing all-cause mortality, right?
28
These guidelines use that data, this two-to-one ratio of energy expenditure, And then they looked at other studies and said,
29
okay, how much exercise is required to reduce cardiovascular weight mortality or all-cause mortality?
30
And they kind of like connected the dots.
31
By the way, these studies also were using questionnaires.
32
They weren't actually measuring how active people were.
33
A new study came out, and I did a Journal Club podcast on it
34
because it was the study that I felt was so important
35
that I wanted to break down all the components of the study with another scientist.
36
and talk about them because it's very important.
37
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.
38
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.
39
That's what a journal club is.
40
And it's essentially, you choose a journal and a publication within that journal, and it's a club.
41
You have different scientists that are talking about it.
42
Why did this warrant a journal club?
43
Because I think this study basically is strong enough data that it's implying we need to change our exercise guidelines,
44
at least the messaging of them, at the very least.
45
And I'll tell you why.
46
Because I talked about these guidelines, how they're formulated.
47
They're using questionnaires.
48
They're not measuring anything.
49
Well, a new study came out.
50
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.
51
They also measured light physical activity.
52
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.
53
And they looked at deaths from different causes of disease.
54
They looked at deaths from all causes.
55
So all-cause mortality.
56
They looked at cancer-related deaths.
57
They looked at cardiovascular-related deaths.
58
They looked at type 2 diabetes.
59
They looked at heart attacks, right?
60
And what was so profound was that what we found,
61
what they found, and what we now know is that everything changes in terms of how important vigorous intensity exercise is.
62
It's so much more valuable than we thought.
63
It's not two to one.
64
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,
65
you had to do four minutes of moderate intensity,
66
and you had to do like 100 to 150 minutes of light exercise to get the same reduction in all-cause mortality.
67
For every one minute.
68
For every one minute of vigorous intensity exercise.
69
It gets better, okay?
70
For every one minute of vigorous intensity exercise to reduce your death from cardiovascular disease, you had to do eight minutes of moderate intensity
71
and 200 minutes of light exercise for every one minute of vigorous intensity exercise.
72
It's huge.
73
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,
74
again, you're in the 150 minutes to 200 minutes of light exercise.
75
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.
76
And for light, it was like, it was almost not even happening.
77
I mean, it was like 250, 300, like you had to just a ton of minutes, unbelievable amount of minutes, okay?
78
But the value of vigorous intensity exercise is so much more than this two to one ratio based on energy expenditure,
79
based on burning calories that our guidelines were based on.
80
It's time to rethink them.
81
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
82
and your death from that disease, right?
83
Also, what was really interesting about this study, and this goes back to this exercise snacks that we talked about before last episode,
84
is that because there were people or participants were wearing these accelerometers on their wrist, they were able to measure all physical activity.
85
Let's say you have a new puppy and you're sprinting in the yard
86
and playing with them for a minute or two minutes or three minutes or whatever, not 30 minutes in the gym, right?
87
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.
88
Those moments count.
89
They really add up.
90
And that is also a take home from this study
91
and other studies is that you can actually get massive benefits from the sprinting, the vigorous exercise, one minute, two minutes, three minutes.
92
Women that did three
93
and a half minutes of just this vigorous types of exercise per day lowered their cancer risk by 40%.
94
Yes, three and a half minutes a day.
95
This was in women.
96
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,
97
a minute there, a minute here, right?
98
It adds up.
99
40% lower cancer-related mortality, 50% lower cardiovascular-related mortality.
100
And that's another big take-home from this study
101
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.
102
They should.
103
I mean, if they want their peak span, that's what you're going to have to do.
104
But if you're just wanting to avoid disease and be in your health span,
105
you know, you can get that by doing these short moments of short bursts of physical activity, and those count.
106
And some people are like, oh, thank God.
107
Thank God I can do that because I hate going to the gym.
108
I'll, you know, they just won't do it.
109
They won't do it.
110
A lot of people as well are caught up with this 10,000 steps a day thing.
111
Yes.
112
10,000 steps a day.
113
What's that facial reaction for people that can't see your face?
114
She looked up into the corner like I personally offended her.
115
Yeah.
116
I look, any exercise is better than none.
117
I want to just get that on the table.
118
Okay.
119
That's important.
120
I don't want to totally diss the 10,000 steps a day, but I think that we need to ditch it.
121
I think we need to ditch 10,000 steps a day and say 10 minutes a day.
122
10 minutes a day of getting your heart rate up.
123
You can do bodyweight squats.
124
You can, you know, play tag with your kids or your grandkids.
125
You can do shorter bursts of it, but it needs to be 10 minutes.
126
And if you get to that 10 minutes a day, 50% lower cardiovascular-related mortality, 50% lower all-cause mortality, 40% lower cancer mortality.
127
That is what you're going to get.
128
10,000 steps a day is not gonna get you that.
129
We just talked about it.
130
It's not gonna get you that, right?
131
It's a different ratio.
132
It's not two to one ratio.
133
I imagine there's people thinking, you used three terms that are vigorous, moderate, and light.
134
We probably need to quite clearly define those definitions.
135
Like what is vigorous?
136
Right.
137
Heart rate, is it or?
138
Vigorous intensity exercise can be heart rate and it is heart rate in a lot of studies that are done.
139
In terms of the exercise guidelines, they don't use heart rate, they're using movement.
140
Like when I say accelerometer, I mean moving fast.
141
So they're able to measure the acceleration of your movement.
142
And so the way that they're talking about it in these exercise guidelines studies is moving fast.
143
Moving fast would be jogging, running, swimming, biking, you're moving stepper stepper would would stepper we'd be moving fat
144
even even weights are moving fast that's part of it too weights you're doing you're doing weights wait
145
because you'll because they're on your wrist and so if you're
146
if you're doing bicep curls or you're doing you know something with your with your wrists
147
that are fast it's part of that it's part of
148
that equation as well heart rate isn't the thing they were measuring
149
but that's a consequence of moving fast it is it is
150
so you want to be thinking about getting your heart rate personally
151
when i think about it and if i'm talking about in the context of these exercise guidelines,
152
I would say that heart vigorous would be probably considered 70% or more of your max heart rate would be considered vigorous.
153
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.
154
Very important for improving VO2 max and cardiorespiratory fitness.
155
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
156
or running that's a big that's vigorous intensity exercise if you're below
157
that if you're like you know 50% your max heart rate that's considered moderate intensity
158
and then you know maybe even lower than that
159
if you're just sort of you know walking around the house
160
I mean that's not even going out much at all that's light that's considered light
Scarica l'app
Tutto ciò che serve per parlare fluentemente
Pronuncia con IAVoto per ogni frase
Pratica IPAPadroneggia ogni suono
VocabolarioCostruisci il tuo lessico
Gioco di vocabolarioImpara giocando
📺 Stesso Canale
C1172
If you're gonna drink alcohol, this is the healthiest option
Daily ConversationWorking Adults
B21
Eat THESE Foods to Bulk Up & Gain Muscle (Without Excess Fat)
Daily ConversationWorking Adults
B24
I Study Aging. This Is What I Eat Every Day
Daily ConversationWorking Adults
C18
Stop Cooking With THIS If You Want to Lower Cholesterol
Business EnglishUniversity StudentsWorking Adults
C14
This Is What Happens When You Rely on Stimulants - Andrew Huberman
Business EnglishUniversity StudentsWorking Adults
C1Neuroscientist: Do THIS While You Exercise (No Extra Time Needed)
Business EnglishUniversity StudentsWorking Adults
B2I Study Aging. This Is the Smoothie I Drink Every Day.
Business EnglishDaily ConversationUniversity Students
✨ Video consigliato
C11
214 frasi
What Happens When You Walk Every Day? (Doctor Explains)
Business EnglishUniversity StudentsWorking Adults
C12
508 frasi
Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
C13
264 frasi
Simple Science to Burn Fat Like a Pro
Business EnglishUniversity StudentsWorking Adults
C13
71 frasi
The Health Belief Model
Business EnglishUniversity StudentsWorking Adults
C1167
17 frasi
How exercise benefits your body
Daily ConversationUniversity StudentsWorking Adults
B22
226 frasi
I tried zone 2 training for 30 days (what I learned)
American AccentBusiness EnglishDaily ConversationUniversity Students
C15
152 frasi
Neuroscience Confirms - Why Doing Less Helps You Achieve More
Business EnglishUniversity StudentsWorking Adults
B22
67 frasi
what is the buteyko method?
Business EnglishUniversity StudentsWorking Adults
B12
27 frasi
Phát âm chuẩn cùng VOA - Anh ngữ đặc biệt: Running and Longevity (VOA)
American AccentBusiness EnglishDaily ConversationUniversity Students
B23
201 frasi
You Don't Need Barefoot Shoes to Fix Your Feet
Business EnglishUniversity StudentsWorking Adults
B15
325 frasi
Learn Real Life English with My Health Routine 🧘♂️ | Comprehensible Input
Business EnglishDaily ConversationUniversity Students
C11
445 frasi
Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair
Business EnglishUniversity StudentsWorking Adults
Vocabolario e note di pronuncia per questa lezione
Questo video contiene 160 frasi e 1921 parole da ripetere con lo shadowing. Il parlato dura 10:27. Chi parla va veloce, circa 184 parole al minuto: aspettati suoni legati e ridotti. Il 85% 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 |
|---|---|---|
| intensity sostantivo | /ɪnˈtɛnsɪti/ | intensità |
| moderate aggettivo | /ˈmɑdəɹət/ | moderato |
| mortality sostantivo | /mɔɹˈtælɪti/ | mortalità |
| ratio sostantivo | /ˈɹeɪ.ʃoʊ/ | ragione, rapporto |
| cardiovascular aggettivo | /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/ | cardiovascolare |
| expenditure sostantivo | /ɛkˈspɛndɪt͡ʃə/ | spesa |
| calorie sostantivo | /ˈkæləɹi/ | caloria |
| burst verbo | /bɜːst/ | scoppiare, esplodere |
| wrist sostantivo | /ɹɪst/ | polso |
| necessarily avverbio | /ˌnɛs.əˈsɛɹ.ə.li/ | necessariamente, a tutti i costi |
| spin verbo | /spɪn/ | girare, far girare |
| versus | /ˈvɝsəs/ | contro |
| define verbo | /dɪˈfaɪn/ | definire, determinare |
| intent sostantivo | /ɪnˈtɛnt/ | intento |
| scientist sostantivo | /ˈsaɪəntəst/ | scienziato, scienziata |
I phrasal verb che sentirai
| Parola | Significato |
|---|---|
| add up verbo | sommarsi |
| go out verbo | uscire, andare fuori |
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Frasi condizionali if + frase, will/would + verbo — una condizione e il suo risultato | if you're walking one mile, you'll burn · If you jog that mile, you'll burn |
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | be updated · were formulated · is defined |
Pronuncia a cui fare attenzione
Chi parla usa 59 contrazioni e forme ridotte, come you're, they're, you'll. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: altogether /ɔl.tuˈɡɛð.ɚ/, rethink /ɹiːˈθɪŋk/
- I suoni “sh” e “zh”: ratio /ˈɹeɪ.ʃoʊ/, publication /ˌpʌblɪˈkeɪʃ(ə)n/, essentially /ɪˈsɛnʃəli/, reduction /ɹɪˈdʌk.ʃən/, suggestion /səˈd͡ʒɛst.ʃən/
- Parole lunghe — attenzione all’accento: intensity /ɪnˈtɛnsɪti/, mortality /mɔɹˈtælɪti/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, expenditure /ɛkˈspɛndɪt͡ʃə/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/
Come esercitarsi con questo video
- Ascolta tutto il video una volta senza parlare e annota le parole che non conosci.
- Inizia a velocità 0,75×, fai shadowing frase per frase e torna alla velocità normale quando diventa facile.
- Registrati e confronta con l’originale, facendo attenzione a parole come intensity, moderate, mortality.
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.