쉐도잉 연습: Dr. Stacy Sims: How Much Lifting A Week? What One Study Found - 영상으로 영어 말하기 배우기
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Do you think there's a lot on, you know, obviously all of us look at Instagram and social can be good and bad, can motivate us, but at the same time can sort of be a bit misleading
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because like there seems to be a competition at the moment, at least on the algorithm that is applying itself to me, is that plyometrics is becoming,
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it's nearly becoming a bit of a show -off game.
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It's nearly like saying those deadlifts are useless and you should be doing this plyometrics.
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And actually, when you look at these dudes, like they're unbelievably built.
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Like I'm thinking, my God, I never looked like that.
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And I don't know anyone who's ever looked like that.
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And maybe I should have been doing this sort of stuff before.
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Is this misleading us?
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And where does social fit into this whole game that you're in?
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Yeah.
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So if we think about social and clickbait, that's the problem, right?
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People will put really polarizing things on social to get people to watch them.
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And it's just like reality TV is completely scripted.
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It's curated to be what is coming out, right?
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So when we start really leaning into social media, it doesn't give you the full story or the nuances.
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So if I'm thinking about the algorithm that you're locked into with everyone showing off about their power moves, I always go back to,
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well, how did you develop that power in the first place?
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We know that hip thrusts
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and deadlifts are paramount for being able to build up the
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posterior chain in order to have a high sprint capacity and a high power of jumping capacity.
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So that's the part that they're not telling you.
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They're not saying I had to build a base of strength first before I could do these power moves.
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And this is where we start to see injury and deflation
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and lack of confidence because people are leaning into these clickbait reels
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or these short snippets of time that have been curated for a message rather than giving the full story.
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So it's a slow build too.
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So how important is that for people to understand, look, I've never done any exercise.
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I would like to do some exercise because I now understand that there's a lot of benefits in terms of lifespan, but also probably equally important, probably maybe more important, healthspan,
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being healthy during that long life.
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I'm going to start doing some resistance work.
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For example, my dad never did resistance work, but around about 85, he started, he asked me, could I get him some hand weights?
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And then he conquered those ones that are only two and a half.
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Then he got to five kilos and he started, you know, standing up and sitting down in the chair and those sorts of things.
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He realized, I don't know why he realized, but he realized that, you know, lifting some resistance stuff is important.
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And what should we be doing now if we're, you know, if a 40 -year -old person is sitting here listening to you speak,
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woman, what should she be thinking about?
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I don't mean sort of building a program, but what she should be thinking about is having like an appropriate program,
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like between, say, heart, lung and resistance work.
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I mean, she should be doing resistance for one hour a week.
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I mean, I listened to Peter T and Peter sort of says things like, you know, you should be doing you know 150 minutes of zone two and three
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and then you should like it's sort of like I think
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fuck like I don't know enough time to do all this
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sort of stuff um that's like I don't I'm trying to work at where the optimum is
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and what what should a woman be thinking about there was a study
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that came out last week about weight lifting
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and what's the optimal sweet spot yeah ironically it's 119 minutes a week not a week yeah
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so I mean that can be divided up into what um 30 -ish minute sessions a week, right?
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So it doesn't take a lot and ideally total body.
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So you're doing some compound movements.
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After that, they see the risk factors for all -cause mortality doesn't go down,
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but it really does significantly have an impact on things like dementia and bone and sarcopenia when you hit that 119 minutes.
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Positively.
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Positive, yeah.
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Yeah.
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Yeah, absolutely which is a pretty far cry from the two moderate exercise resistance training sessions
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that things like ACSM have out there.
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We're starting to see more and more research on the benefits of resistance training.
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Not only that, but resistance training does give you metabolic changes.
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As we talk about Zone 2 and mitochondria and that kind of stuff, we still get mitochondrial changes with resistance training.
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And when we're talking about cardiovascular and reducing things like visceral fat.
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We need a really high intensity work for that.
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We know that short bouts of really high intensity work improve cardiovascular because,
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one, we're having to really shift blood rapidly to the muscles in the heart under high load.
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So we have a vascular component that improves our blood pressure and the way that our body controls blood flow.
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We see that when you do high intensity, it uses a lot of blood glucose,
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so it improves insulin sensitivity because the muscle cells then adapt to be able to use glucose without insulin.
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If we have less insulin resistance, then we also decrease our leptin resistance,
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which becomes a problem for women in their mid to late 40s where they never feel like they're really full
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and they're craving lots of carbohydrate.
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There's a change in the gut microbiome, but we are also starting to see a little bit of leptin resistance because that goes up as insulin resistance goes up.
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So if we're talking about high -intensity work, that helps with metabolic from a hormonal standpoint.
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It also creates a change so that your body doesn't have a stimulus to store visceral fat, which is that deep abdominal kind of dangerous fat.
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And it improves our heart and lungs
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because we have to be able to shift blood quickly and get oxygen to the working muscles.
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So then when we're looking at what does that look like in a week, right?
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So if we can hit three 40 -minute sessions a week, in that 40 -minute session,
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you're spending some time doing some mobilization and warm -up
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because we have to make sure our tendons and ligaments are warmed up as well as our muscles, get into some compound loading, and then we finish with a couple of sprints
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or a couple of one -minute efforts with one minute off
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so that we're getting to that higher range of our anaerobic capacity.
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And if we think about it from a longevity marker, it's hitting those capacities, right?
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We're hitting VO2 with our high intensity at the end.
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We're hitting our grip strength through total body compound movement.
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We're helping with brain health, cardiovascular health.
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We're helping with mobility and agility because we're warming up properly.
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So you're hitting all the notes that help protect you from having just lifespan.
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But it's really improving your ability to have a health span.
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영어 회화 연습을 위한 비디오 컨텍스트 이해
이 비디오는 운동과 건강에 관한 대화로, 사회 미디어의 오해와 저항 운동의 중요성, 최적의 운동 시간 등을 다룹니다. 전문가와의 대화 형식으로 자연스러운 구어체가 많아 영상 영어 공부에 적합하며, 특히 IELTS 스피킹 준비에 필요한 논리적 대화 구조를 배울 수 있습니다.
일상 대화에 유용한 상위 5개 표현
- clickbait: "사회 미디어의 클릭유도 콘텐츠"로, 정보를 왜곡해 관심을 끄는 내용을 의미합니다.
- posterior chain: "후방 사슬"로, 허리, 엉덩이, 뒤다리 등의 근육군을 가리킵니다.
- compound movements: "복합 동작"으로, 여러 근육군을 동시에 사용하는 운동(예: 데드리프트, 힙 쓰러스트)을 말합니다.
- healthspan: "건강수명"으로, 장수뿐만 아니라 건강하게 사는 기간을 의미합니다.
- zone two and three: "2구역과 3구역"으로, 심박수 구역을 기준으로 한 운동 강도를 나타냅니다.
shadow speak 연습을 위한 단계별 가이드
이 비디오는 구어체와 전문 용어가 혼합되어 있어 shadow speech 연습에 적합합니다. 다음 단계로 효과적으로 연습하세요:
- 1회 청취: 전체 내용을 이해하며 주요 주제(저항 운동의 최적 시간, 사회 미디어의 오해)를 파악합니다.
- 단어/구문 강조: 위의 5개 표현과 "polarizing things", "slow build" 등의 구문을 표시하고 발음을 확인합니다.
- 반복적 발화: 30초 단위로 구간을 나누고, 화자의 톤과 강세를 따라 shadow speak를 연습합니다. 특히 "I mean, I listened to Peter T and Peter sort of says..."와 같은 자연스러운 말투를 모방하세요.
- 논리 구조 분석: 대화에서 "문제 제기 → 연구 결과 제시 → 해결 방안"의 흐름을 파악하여 IELTS 스피킹에서 필요한 논리적 발화 능력을 기릅니다.
이렇게 연습하면 영어 회화 뿐만 아니라 영상 영어 공부의 효율도 크게 높일 수 있습니다. 하루 10분씩 지속하면 빠르게 실력이 향상됩니다!
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| 문형 | 영상 속 표현 |
|---|---|
| 수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점 | have been curated · can be divided · are warmed |
| 현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때 | have been curated · I've never done |
| 관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보 | absolutely which is · fat, which is |
쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법
쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.