シャドーイング練習: Dr. Stacy Sims: How To Do HIIT Without Spiking Your Cortisol - 動画で英語スピーキングを学ぶ

練習モードを選ぶ

各モードは全画面の練習ルームで開きます。

106 文

文が短すぎたり長すぎる場合は、Editをタップして調整してください。

I think you've just split HIIT up into two broad categories.

EMOM or EMOM, every minute on the minute,

where it was kind of this four minutes of maybe not max intensity,

but you're working hard with these different exercises and then you're having a minute off.

So four minutes on, one minute off.

And you contrasted that with sprint interval training

or SIT where it's kind of 30 seconds on as hard as you can and two to three minutes off.

You've just been through the specific benefits of sprint interval training.

How does that compare to EMOM every minute on the minute?

Is it the same?

Is it similar?

Or are there, you know, some quite significant differences in the adaptations that we are going to get?

Yes.

So if we're looking at the HIIT interval, so high intensity.

Can I just pause you there, Stacey?

So I've got this clear in my head.

HIIT is the umbrella term, right?

Which there's many ways of doing HIIT.

One way of doing HIIT is sprint interval training.

Another way is EMOM.

Is that accurate?

B-mom is a type of workout in there.

High-intensity interval training is the umbrella term.

Sprint interval training is a subset of that umbrella term.

The other half of that is what people typically think of as HIIT,

where we are doing between one and four minutes of work at 80% to 90%

or an eight to nine on the scale of one to 10, and we have one to two minutes recovery between those intervals.

So another form of HIIT that is beneficial.

Yeah, okay, got it.

So when we look at that, it's more, you're spending more time in intensity, that's not quite as high as sprint interval.

So you have more of a calorie bearing, which people are concerned about for some weight loss.

You also are creating a greater time under stress that's going to improve mitochondrial health.

And we're also improving blood flow because we have more time of muscle perfusion.

So that means we're gonna get the impetus for building more red cell,

more plasma volume, and having better blood pressure control and actual change of blood flow.

So when we're looking at what's happening from a little bit lower intensity

and having more time under tension or more time under intensity,

it is truly a metabolic response for muscle perfusion.

So that means more blood flow to the muscle, more oxygen carrying capacity, more calorie burn.

And you're also building more lean mass in that time frame

because you need more muscle to be able to do the activity.

The other thing about that little bit lower intensity, longer duration is the post-exercise response.

So we look at post-exercise response.

This is the big thing that we hear a lot is perimenopausal, postmenopausal women shouldn't do HIIT training because it increases cortisol.

So there's a caveat in there.

If you're going to hit class, they try to fill the class up 45 to 60 minutes.

You can't hold proper intensity that long.

So you will get an increase in cortisol because cortisol is released during exercise.

But you won't get the post-exercise response that you need to bring it down.

Because in that 45 to 60 minute class, you really aren't doing high intensity work.

you're in moderate intensity.

You're in that gray zone.

So if I bring it back and say, we're going to do it properly, where we're doing two rounds of four minutes with one minute off,

and you're going to really work to maintain that intensity.

Post-exercise, you get a boost of growth hormone and testosterone, that drop cortisol.

So just like your resting heart rate starts to drop as you get fitter over three to four weeks,

your baseline cortisol drops over time.

So now you are not as sympathetically driven.

You can get out of that tired but wired state and have better ability to hit parasympathetic responses.

So this is where we have the nuance of what is

really high intensity interval training versus what is the fitness world projecting high intensity interval training

and that's why i'm like

when we're talking about it we have to be very specific in what

that intensity is and how long we're holding it

because a true hit class shouldn't be any more than 30

minutes you have a little bit of warm-up you do true intensity and recovery

and they have a little bit of a cool down a

true sprint interval session might be 10 minutes total where you

have a warm-up you do a couple of true intervals with the recovery

and a little cool down it doesn't take a lot of time

but they're both very powerful yeah this is great

because as we've already acknowledged many people many women feel time pressured and actually

a lot of your recommendations are very very time efficient um you know really time efficient

and i think there's a really interesting point

that i just want to highlight we're basically saying

that there are certain hormonal changes

that happen as a woman approaches menopause there are things

that you can do with specific forms of exercise to mitigate the effects off that.

One of those things is this high intensity type work.

But if you're not careful, you won't do it correctly and you'll end up in moderate intensity.

So moderate intensity is not giving you the stimuli that you are wanting from the high intensity.

And I guess relating to what what you just said, because I think a lot about the stress load of exercise in an already busy,

stressed out population.

I know for me, for example, and we'll probably get to zone two in just a minute,

one of the things I enjoy doing is doing one hour on my indoor carol bike at very low intensity.

I might listen to a podcast, I might prepare for a podcast, I might whatever, because I know it's a very low stress load on my system.

It keeps me pretty parasympathetic and doesn't drive me into sympathetic and it doesn't take me long to recover from that.

but what was really interesting what you said true hit true

high intensity although it feels very intense actually is not driving you into

that sympathetic overly stressed state after the workout it's helping you come down into parasympathetic into

that relaxation state that's a kind of critical point i think for people to understand

because it's this whole you know stressed out, we're tired and wired, we can't switch off.

High intensity is actually going to potentially help with that, isn't it?

Absolutely.

And that's the thing, that's a messaging that gets mixed up when we talk about it in the fitness world.

Because there's this big push for high intensity interval training, because we see that gives the best body composition outcomes.

But when it's not done correctly, we see so many women that get overstressed, they get injured, They maintain that tired but wired.

They don't see results.

But when you pull it back and you actually hit it hard when you need to hit it hard, recover properly from that, then hit it hard again and recover,

100

then you do get that post-exercise response because your body's like, whoa, that was a really strong stress.

101

I need to be able to overcome it.

102

So I need to repair the tissues, drop the inflammation, drop the oxidation,

103

and I need to be able to fully relax to garner that adaptation.

104

So we see women who are doing true HIIT training, then subsequently sleep better.

105

If you sleep better, then everything gets better.

106

Thank you.

アプリをダウンロード

流暢に話すために必要なすべて

AI発音採点文ごとに採点

IPA練習すべての音をマスター

単語学習自分の単語帳を作る

単語ゲーム遊びながら覚える

QRをスキャン

Download on theApp Store Get it onGoogle Play

同じチャンネル

Are Women Undereating Carbs? Why Low Carb Backfires for Muscle, Hormones and Energy

Daily ConversationWorking Adults

Dr. Stacy Sims: How Much Lifting A Week? What One Study Found

Business EnglishUniversity StudentsWorking Adults

Sleep, Exercise, Nutrition: The One You Can't Get Wrong #Shorts

Daily ConversationUniversity StudentsWorking Adults

Dr. Stacy Sims: The Weekly Workout Plan Women Need After 35

Business EnglishWorking Adults

Dr. Stacy Sims: Women don't respond to Zone 2 training the same way men do

Business EnglishUniversity StudentsWorking Adults

Dr. Stacy Sims: Why She Can't Lose Weight Eating Like Her Husband

Business EnglishWorking Adults

FOR YOU

このレッスンの語彙とスピーキングのポイント

このC1レベルのスピーキングレッスンは、動画「Dr. Stacy Sims: How To Do HIIT Without Spiking Your Cortisol」を教材にしています。繰り返し出てくる語は次のとおりです：intensity, interval, training, Hiit, exercise。この動画には、シャドーイング用の文が106文、単語が1292語あります。音声の長さは9:07です。話す速さは1分あたり約142語で安定しており、シャドーイングしやすいペースです。単語の83%は英語の頻出3,000語に含まれます。残りは練習の前に確認しておきましょう。

この動画の重要語彙

動画の中で特に難しい単語15語を、発音と意味つきで紹介します。

単語	発音	意味
interval 名詞	/ˈɪntɚvəl/	間隔
sprint 名詞	/spɹɪnt/	スプリント, 短距離走
umbrella 名詞	/ʌmˈbɹɛl.ə/	傘, 蝙蝠傘
calorie 名詞	/ˈkæləɹi/	カロリー
workout 名詞	/ˈwɝk.aʊ̯t/	運動, トレーニング
injure 動詞	/ˈɪn.d͡ʒɚ/	痛める, 傷付ける
menopause 名詞	/ˈmɛnəpɔːz/	更年期, 閉経
nuance 名詞	/ˈnjuː.ɑːns/	ニュアンス, 意味合い
oxidation 名詞	/ɒksɪˈdeɪʃ(ə)n/	酸化
subset 名詞	/ˈsʌbˌsɛt/	部分集合
testosterone 名詞	/tɛˈstɑ.stəˌɹoʊn/	テストステロン
relaxation 名詞	/rᵻˌlækˈseɪ.ʃən/	寛ぎ, 息抜き
inflammation 名詞	/ɪnfləˈmeɪ̯ʃən/	炎症
whoa	/woʊ/	どう, どうどう
stimulus 名詞	/ˈstɪm.jə.ləs/	刺激

動画に出てくる句動詞

単語	発音	意味
cool down 動詞	/kuːl ˈdaʊn/	冷める, 冷える
warm up 動詞	/ˌwɔː(ɹ)m ˈʌp/	温まる
switch off 動詞		消す, 切る

注意したい発音

話し手はwe're, you're, doesn'tなど、短縮形や弱形を40回使っています。聞こえたとおりの短い形で発音しましょう。

「th」の音: parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/, sympathetic /ˌsɪm.pəˈθɛt.ɪk/, sympathetically /sɪmpəˈθɛtɪk(ə)li/
「sh」と「zh」の音: perfusion /pəɹˈfjuʒən/, adaptation /ˌæd.æpˈteɪ.ʃən/, oxidation /ɒksɪˈdeɪʃ(ə)n/, relaxation /rᵻˌlækˈseɪ.ʃən/, inflammation /ɪnfləˈmeɪ̯ʃən/
長い単語（アクセントの位置に注意）: parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/, sympathetic /ˌsɪm.pəˈθɛt.ɪk/, adaptation /ˌæd.æpˈteɪ.ʃən/, mitochondrial /ˌmaɪ.təˈkɑːn.dɹi.əl/, oxidation /ɒksɪˈdeɪʃ(ə)n/

日本語話者が苦手な音：

/r/ と /l/ の区別 — /l/ は舌先を歯茎につけ、/r/ はどこにもつけない: cortisol /ˈkoɹ.tɪˌsɔl/, umbrella /ʌmˈbɹɛl.ə/, calorie /ˈkæləɹi/, hormonal /hɔɹˈmoʊnəl/, mitochondrial /ˌmaɪ.təˈkɑːn.dɹi.əl/
/v/ — /b/ にならないように、上の歯を下唇に当てる: interval /ˈɪntɚvəl/, caveat /ˈkæviɑt/
/f/ — 「フ」ではなく、上の歯と下唇で出す: perfusion /pəɹˈfjuʒən/, inflammation /ɪnfləˈmeɪ̯ʃən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/

この動画での練習方法

まず声を出さずに動画を最後まで聞き、知らない単語をメモします。
通常の速度で一文ずつシャドーイングし、話し手のリズムに合うまで繰り返します。
自分の声を録音して元の音声と比べます。interval, sprint, umbrellaなどの単語に特に注意しましょう。

シャドーイングとは？英語上達に効果的な理由

シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。

シャドーイングのやり方: ステップ別の完全ガイドを読む →

シャドーイング練習: Dr. Stacy Sims: How To Do HIIT Without Spiking Your Cortisol - 動画で英語スピーキングを学ぶ

練習モードを選ぶ

アプリをダウンロード

同じチャンネル

Why Women's Strength Training Differs From Men's After 40 #Shorts

This Exercise Changes How Women Store Belly Fat

Dr. Stacy Sims: The Exercise Your Brain Needs Before Perimenopause

Why is Bone Health Important in Women? | The Diary Of A CEO

Why You're Not Seeing Results (Even Eating Right) #Shorts

Are Women Undereating Carbs? Why Low Carb Backfires for Muscle, Hormones and Energy

Dr. Stacy Sims: How Much Lifting A Week? What One Study Found

Sleep, Exercise, Nutrition: The One You Can't Get Wrong #Shorts

Dr. Stacy Sims: The Weekly Workout Plan Women Need After 35

Dr. Stacy Sims: Women don't respond to Zone 2 training the same way men do

Dr. Stacy Sims: Why She Can't Lose Weight Eating Like Her Husband

おすすめ動画

Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin

Doing Hard Things Rewires Your Brain | Mel Robbins #shorts

Simple Science to Burn Fat Like a Pro

How exercise benefits your body

Tools to Set Your Cortisol Rhythm

Stop Walking 10,000 Steps/Day (do this for 10 minutes instead)

In 9 minutes, you’ll understand breathwork better than 99% of the planet

Move Like This After Eating (It Changes Everything)

I wish I'd learned this mental exercise in medical school

The Best Full UPPER BODY Workout For Max Muscle Growth (Science Applied)

Neuroscience Confirms - Why Doing Less Helps You Achieve More