シャドーイング練習: Stop Walking 10,000 Steps/Day (do this for 10 minutes instead) - 動画で英語スピーキングを学ぶ

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What are your thoughts on exercise and the current suggestions and recommendations around exercise?

Well, I'm glad you asked this question.

I think I've been thinking about this a lot.

I did a podcast on the current exercise guidelines, and I think they need to be updated.

I think they're not good enough.

And it's important for people to realize how these exercise guidelines were formulated and what they mean. So typically,

you'll hear exercise guidelines 150 to 300 minutes a week of moderate intensity exercise is good for optimal health

or 75 minutes to 150 minutes a week of vigorous intensity exercise, right?

So they're basically a two-to-one ratio, right?

Twice as many minutes for moderate intensity as vigorous intensity.

What is defined as moderate versus vigorous?

That's also important because it's different across different studies.

In these guidelines, it's basically moderate intensity is you're walking.

You're moving with intent, but not really, really fast.

You're walking at maybe a fast pace, but you're not jogging and you're not running.

That kind of activity would be considered moderate.

Vigorous would be considered jogging, running, swimming, cycling.

So the kind of activity where you're actually moving fast with intent.

Why do we have this two to one ratio?

Where did it come from?

Well, it all came from energy expenditure.

You burn twice as many calories if you're doing vigorous intensity exercise as you do if you're doing moderate intensity, right?

So if you're walking one mile, you'll burn X amount of calories.

If you jog that mile, you'll burn twice as many calories.

That's where these guidelines came from, the two-to-one ratio, right?

Weight loss, energy expenditure.

But that's not necessarily what's important for reducing cancer mortality, reducing cardiovascular-related mortality, reducing all-cause mortality, right?

These guidelines use that data, this two-to-one ratio of energy expenditure, And then they looked at other studies and said,

okay, how much exercise is required to reduce cardiovascular weight mortality or all-cause mortality?

And they kind of like connected the dots.

By the way, these studies also were using questionnaires.

They weren't actually measuring how active people were.

A new study came out, and I did a Journal Club podcast on it

because it was the study that I felt was so important

that I wanted to break down all the components of the study with another scientist.

and talk about them because it's very important.

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.

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.

That's what a journal club is.

And it's essentially, you choose a journal and a publication within that journal, and it's a club.

You have different scientists that are talking about it.

Why did this warrant a journal club?

Because I think this study basically is strong enough data that it's implying we need to change our exercise guidelines,

at least the messaging of them, at the very least.

And I'll tell you why.

Because I talked about these guidelines, how they're formulated.

They're using questionnaires.

They're not measuring anything.

Well, a new study came out.

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.

They also measured light physical activity.

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.

And they looked at deaths from different causes of disease.

They looked at deaths from all causes.

So all-cause mortality.

They looked at cancer-related deaths.

They looked at cardiovascular-related deaths.

They looked at type 2 diabetes.

They looked at heart attacks, right?

And what was so profound was that what we found,

what they found, and what we now know is that everything changes in terms of how important vigorous intensity exercise is.

It's so much more valuable than we thought.

It's not two to one.

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,

you had to do four minutes of moderate intensity,

and you had to do like 100 to 150 minutes of light exercise to get the same reduction in all-cause mortality.

For every one minute.

For every one minute of vigorous intensity exercise.

It gets better, okay?

For every one minute of vigorous intensity exercise to reduce your death from cardiovascular disease, you had to do eight minutes of moderate intensity

and 200 minutes of light exercise for every one minute of vigorous intensity exercise.

It's huge.

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,

again, you're in the 150 minutes to 200 minutes of light exercise.

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.

And for light, it was like, it was almost not even happening.

I mean, it was like 250, 300, like you had to just a ton of minutes, unbelievable amount of minutes, okay?

But the value of vigorous intensity exercise is so much more than this two to one ratio based on energy expenditure,

based on burning calories that our guidelines were based on.

It's time to rethink them.

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

and your death from that disease, right?

Also, what was really interesting about this study, and this goes back to this exercise snacks that we talked about before last episode,

is that because there were people or participants were wearing these accelerometers on their wrist, they were able to measure all physical activity.

Let's say you have a new puppy and you're sprinting in the yard

and playing with them for a minute or two minutes or three minutes or whatever, not 30 minutes in the gym, right?

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.

Those moments count.

They really add up.

And that is also a take home from this study

and other studies is that you can actually get massive benefits from the sprinting, the vigorous exercise, one minute, two minutes, three minutes.

Women that did three

and a half minutes of just this vigorous types of exercise per day lowered their cancer risk by 40%.

Yes, three and a half minutes a day.

This was in women.

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,

a minute there, a minute here, right?

It adds up.

40% lower cancer-related mortality, 50% lower cardiovascular-related mortality.

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And that's another big take-home from this study

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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.

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They should.

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I mean, if they want their peak span, that's what you're going to have to do.

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But if you're just wanting to avoid disease and be in your health span,

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you know, you can get that by doing these short moments of short bursts of physical activity, and those count.

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And some people are like, oh, thank God.

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Thank God I can do that because I hate going to the gym.

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I'll, you know, they just won't do it.

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They won't do it.

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A lot of people as well are caught up with this 10,000 steps a day thing.

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Yes.

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10,000 steps a day.

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What's that facial reaction for people that can't see your face?

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She looked up into the corner like I personally offended her.

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Yeah.

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I look, any exercise is better than none.

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I want to just get that on the table.

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Okay.

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That's important.

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I don't want to totally diss the 10,000 steps a day, but I think that we need to ditch it.

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I think we need to ditch 10,000 steps a day and say 10 minutes a day.

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10 minutes a day of getting your heart rate up.

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You can do bodyweight squats.

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You can, you know, play tag with your kids or your grandkids.

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You can do shorter bursts of it, but it needs to be 10 minutes.

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And if you get to that 10 minutes a day, 50% lower cardiovascular-related mortality, 50% lower all-cause mortality, 40% lower cancer mortality.

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That is what you're going to get.

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10,000 steps a day is not gonna get you that.

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We just talked about it.

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It's not gonna get you that, right?

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It's a different ratio.

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It's not two to one ratio.

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I imagine there's people thinking, you used three terms that are vigorous, moderate, and light.

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We probably need to quite clearly define those definitions.

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Like what is vigorous?

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Right.

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Heart rate, is it or?

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Vigorous intensity exercise can be heart rate and it is heart rate in a lot of studies that are done.

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In terms of the exercise guidelines, they don't use heart rate, they're using movement.

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Like when I say accelerometer, I mean moving fast.

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So they're able to measure the acceleration of your movement.

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And so the way that they're talking about it in these exercise guidelines studies is moving fast.

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Moving fast would be jogging, running, swimming, biking, you're moving stepper stepper would would stepper we'd be moving fat

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even even weights are moving fast that's part of it too weights you're doing you're doing weights wait

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because you'll because they're on your wrist and so if you're

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if you're doing bicep curls or you're doing you know something with your with your wrists

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that are fast it's part of that it's part of

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that equation as well heart rate isn't the thing they were measuring

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but that's a consequence of moving fast it is it is

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so you want to be thinking about getting your heart rate personally

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when i think about it and if i'm talking about in the context of these exercise guidelines,

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I would say that heart vigorous would be probably considered 70% or more of your max heart rate would be considered vigorous.

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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.

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Very important for improving VO2 max and cardiorespiratory fitness.

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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

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or running that's a big that's vigorous intensity exercise if you're below

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that if you're like you know 50% your max heart rate that's considered moderate intensity

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and then you know maybe even lower than that

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if you're just sort of you know walking around the house

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I mean that's not even going out much at all that's light that's considered light

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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160文、単語が1921語あります。音声の長さは10:27です。話す速さは速く、1分あたり約184語です。音のつながりや弱く発音される音が多くなります。単語の85%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
intensity 名詞	/ɪnˈtɛnsɪti/	強度
moderate 形容詞	/ˈmɑdəɹət/	適度な
mortality 名詞	/mɔɹˈtælɪti/	必滅
ratio 名詞	/ˈɹeɪ.ʃoʊ/	比
cardiovascular 形容詞	/ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/	心臓血管
expenditure 名詞	/ɛkˈspɛndɪt͡ʃə/	消費
calorie 名詞	/ˈkæləɹi/	カロリー
burst 動詞	/bɜːst/	破裂する
wrist 名詞	/ɹɪst/	手首
spin 動詞	/spɪn/	回転する
versus	/ˈvɝsəs/	対, バーサス
scientist 名詞	/ˈsaɪəntəst/	科学者
swim 動詞	/swɪm/	泳ぐ
diabetes 名詞	/ˌdaɪəˈbiːtiːz/	糖尿病
podcast 名詞	/ˈpɑdˌkæst/	ポッドキャスト

動画に出てくる句動詞

単語	発音	意味
come out 動詞	/ˌkʌm ˈaʊt/	出る
get out 動詞		出て行く
go out 動詞		出る

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
条件文 if + 節, will/would + 動詞 — 条件とその結果	if you're walking one mile, you'll burn · If you jog that mile, you'll burn
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	be updated · were formulated · is defined

注意したい発音

話し手はyou're, they're, you'llなど、短縮形や弱形を59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: altogether /ɔl.tuˈɡɛð.ɚ/, rethink /ɹiːˈθɪŋk/
「sh」と「zh」の音: ratio /ˈɹeɪ.ʃoʊ/, publication /ˌpʌblɪˈkeɪʃ(ə)n/, essentially /ɪˈsɛnʃəli/, reduction /ɹɪˈdʌk.ʃən/, suggestion /səˈd͡ʒɛst.ʃən/
長い単語（アクセントの位置に注意）: intensity /ɪnˈtɛnsɪti/, mortality /mɔɹˈtælɪti/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, expenditure /ɛkˈspɛndɪt͡ʃə/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/

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。
まず0.75倍速で一文ずつシャドーイングし、慣れてきたら通常の速度に戻します。
自分の声を録音して元の音声と比べます。intensity, moderate, mortality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: Stop Walking 10,000 Steps/Day (do this for 10 minutes instead) - 動画で英語スピーキングを学ぶ

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