シャドーイング練習: Neuroscientist: Do THIS While You Exercise (No Extra Time Needed) - 動画で英語スピーキングを学ぶ
レッスンを作成中...
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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,
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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
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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,
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which we'll talk about, but also positive effect. So that's the question.
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Okay, great question, and thank you so much for asking it, and I particularly like the way you posed it.
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My answer simply would be that you don't have to choose.
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You can do both together, and it won't take any extra time.
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And so exercise, physical exercise, particularly vigorous aerobic exercise of the sort that you're describing,
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is indeed, as you are hinting, the most empirically well -validated strategy for increasing neuroplasticity.
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And we can talk more about neuroplasticity in a few moments.
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But neuroplasticity is neutral with respect to its impact on our mind and on our well -being.
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If you increase neuroplasticity and you're thinking a lot of unwholesome thoughts,
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toxic thoughts, if you're in an environment which is stressful,
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you will increase the likelihood of being stressed and of being challenged
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because the increase in neuroplasticity is increasing the extent to which those negative thoughts are being encoded.
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And so simply increasing neuroplasticity in and of itself is neutral with respect to our mind.
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What the real challenge is,
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is being able to increase neuroplasticity and simultaneously increase our wholesome or virtuous mind state,
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if you will.
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And we can actually do both together.
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So let me give you a very simple kind of invitation.
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Next time you do physical exercise, spend a few moments as you are ramping up to do the exercise.
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It may be putting on your sneakers, getting yourself ready, or it can even be during the exercise itself.
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Reflect on how doing this physical exercise is beneficial not only for yourself,
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but it's beneficial for all of those that you touch directly or indirectly.
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That is, it's a radical act of generosity for you to be improving your health.
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It's not just something good for you
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but it's something good for the entire social network
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that you interact with which in your case is really large um
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and so in invoking that kind of mind state
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or um we we um call it a mindset uh uh is uh
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which is a mindset of generosity and altruism is filling your mind with this virtuous,
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wholesome motivation while you're doing something that will increase your neuroplasticity.
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That is the ideal combination.
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This is something we've called contemplative aerobics.
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So just, I do think about positive things about myself when I am preparing for exercise.
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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.
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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,
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that is a very new concept to me.
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And why is that so beneficial for well -being?
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Because it connects you with others, which is one of the core pillars of well -being.
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In 2023, the then U .S.
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Surgeon General Vivek Murthy issued the first health advisory ever issued
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by a public health officer in the United States on loneliness and social isolation.
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One of the things he called out in that report is
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that loneliness is a greater risk factor for premature mortality than is smoking 15 cigarettes a day.
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Loneliness gets under the skin and affects our biology.
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And the reverse of that, social connection, also gets under our skin and affects our biology.
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We know that connecting with others is anti -inflammatory.
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Practices which help us connect to others,
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actually change our biology in very meaningful ways that are really important for our mental and physical health.
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Does the act of just, I guess, this contemplative aerobics, and what sounds to me like also,
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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,
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does that somehow just thinking about that help you become more social or connected to others, or how does that work?
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Yes, if it's done on a regular basis,
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systematically as a practice with intentional focusing of the mind on those topics,
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the answer is unequivocally yes we've conducted randomized controlled trials where we have actually randomly assigned people to strategies
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that engage in these practices compared to those who are doing another kind of strategy.
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And we've looked at hard -nosed measures of altruistic behavior.
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We've also looked at the brain using direct measures of brain function
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and structure using mri and we've shown in in hard nose randomized controlled trials
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that it doesn't take much to actually change one's behavior
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and one's biology but you need to do it on a regular basis it's not
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and just like physical exercise you know
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that you can't work out for a couple of weeks
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and then think that the improvements that you may have gleaned from
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that are going to last forever if you stop working out.
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It's a practice that you continue to do for hopefully the remainder of your life.
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And similarly with this, these are practices that we envision people doing for the rest of their life.
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And I liken it to brushing our teeth.
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When humans first evolved, none of us were brushing our teeth.
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And yet most people.
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I'm sure every listener of this podcast spends at least a few minutes a day brushing their teeth.
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It's not part of our genome.
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We've learned to do that.
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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.
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このレッスンの語彙とスピーキングのポイント
この動画には、シャドーイング用の文が76文、単語が1030語あります。 音声の長さは7:25です。 話す速さは1分あたり約139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
動画に出てくる覚えておきたい単語15語を、発音と意味つきで紹介します。
| 単語 | 発音 | 意味 |
|---|---|---|
| connect 動詞 | /kəˈnɛkt/ | 繋げる |
| brush 名詞 | /bɹʌʃ/ | 刷子, 刷毛 |
| biology 名詞 | /baɪˈɑ.lə.d͡ʒi/ | 生物学 |
| beneficial 形容詞 | /ˌbɛn.ɪˈfɪʃ.əl/ | 有益な |
| loneliness 名詞 | /ˈloʊnlinəs/ | 孤独, 寂しさ |
| neutral 形容詞 | /ˈnuː.tɹəl/ | 中立の |
| interact 動詞 | /ɪn.təˈɹækt/ | 相互作用する, 相呼応する |
| mindset 名詞 | /ˈmaɪn(d)ˌsɛt/ | 考え方, 心理 |
| generosity 名詞 | /ˌd͡ʒɛn.əˈɹɑ.sə.ti/ | 気前, 気前のよさ |
| topic 名詞 | /ˈtɑpɪk/ | 話題, テーマ |
| extent 名詞 | /ɪkˈstɛnt/ | 程度 |
| compare 動詞 | /kəmˈpɛɚ/ | 比べる, 比較する |
| ideal 形容詞 | /aɪˈdi(ə)l/ | 理想的な, 理想な |
| mood 名詞 | /muːd/ | 気分, 気持ち |
| reflect 動詞 | /ɹɪˈflɛkt/ | 跳ね返す, 反射する |
この動画の文法
話し手がよく使っている文型を、動画の実際の表現とともに紹介します。
| 文型 | 動画での表現 |
|---|---|
| 現在完了形 have/has + 過去分詞 — 過去の出来事が今も関係している | we've called · we've conducted randomized · we've looked |
| 受動態 be + 過去分詞 — 誰がするかより、何が起きるかに焦点を当てる | is indeed · being stressed · being encoded |
| 関係詞節 who / which + 節 — 人や物について情報を加える | environment which is · others, which is · those who are |
注意したい発音
話し手はwe've, you're, I'mなど、短縮形や弱形を21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。
- 「sh」と「zh」の音: brush /bɹʌʃ/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, motivation /ˈmoʊ.tə.veɪ.ʃən/, invitation /ɪnvɪˈteɪʃən/, isolation /ˌaɪsəˈleɪʃən/
- 長い単語（アクセントの位置に注意）: biology /baɪˈɑ.lə.d͡ʒi/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, generosity /ˌd͡ʒɛn.əˈɹɑ.sə.ti/, similarly /ˈsɪm.ə.lə.li/, motivation /ˈmoʊ.tə.veɪ.ʃən/
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。connect, brush, biology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。