쉐도잉 연습: Dr. Stacy Sims: How To Do HIIT Without Spiking Your Cortisol - 영상으로 영어 말하기 배우기

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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.

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이 레슨의 어휘와 말하기 포인트

이 C1 수준 말하기 레슨은 영상 “Dr. Stacy Sims: How To Do HIIT Without Spiking Your Cortisol”을(를) 바탕으로 합니다. 가장 자주 반복되는 단어는 다음과 같습니다: intensity, interval, training, Hiit, exercise. 이 영상에는 섀도잉할 문장 106개와 단어 1292개가 있습니다. 말하는 구간의 길이는 9:07입니다. 화자는 분당 약 142단어의 일정한 속도로 말해서 섀도잉하기에 편한 속도입니다. 단어의 83%가 영어에서 가장 많이 쓰이는 3,000단어에 속합니다. 나머지는 연습 전에 미리 확인해 두세요.

이 영상의 핵심 어휘

영상에서 가장 어려운 단어 15개를 발음, 뜻과 함께 정리했습니다.

단어	발음	뜻
interval 명사	/ˈɪntɚvəl/	간격
sprint 명사	/spɹɪnt/	스프린트, 단거리 달리기
umbrella 명사	/ʌmˈbɹɛl.ə/	우산
calorie 명사	/ˈkæləɹi/	칼로리
adaptation 명사	/ˌæd.æpˈteɪ.ʃən/	적응
workout 명사	/ˈwɝk.aʊ̯t/	운동
injure 동사	/ˈɪn.d͡ʒɚ/	해치다
menopause 명사	/ˈmɛnəpɔːz/	폐경기, 갱년기
nuance 명사	/ˈnjuː.ɑːns/	뉘앙스
oxidation 명사	/ɒksɪˈdeɪʃ(ə)n/	산화
subset 명사	/ˈsʌbˌsɛt/	부분집합
testosterone 명사	/tɛˈstɑ.stəˌɹoʊn/	테스토스테론
relaxation 명사	/rᵻˌlækˈseɪ.ʃən/	휴식, 릴랙스
inflammation 명사	/ɪnfləˈmeɪ̯ʃən/	염증
hormone 명사	/ˈhoɹmoʊn/	호르몬

영상에 나오는 구동사

단어	발음	뜻
cool down 동사	/kuːl ˈdaʊn/	식다, 식히다
switch off 동사		끄다

주의할 발음

화자는 we're, you're, doesn't 같은 축약형과 약화된 형태를 40번 사용합니다. 들리는 대로 짧게 발음하세요.

“th” 소리: parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/, sympathetic /ˌsɪm.pəˈθɛt.ɪk/, sympathetically /sɪmpəˈθɛtɪk(ə)li/
“sh”와 “zh” 소리: perfusion /pəɹˈfjuʒən/, adaptation /ˌæd.æpˈteɪ.ʃən/, oxidation /ɒksɪˈdeɪʃ(ə)n/, relaxation /rᵻˌlækˈseɪ.ʃən/, inflammation /ɪnfləˈmeɪ̯ʃən/
긴 단어 — 강세 위치에 주의: parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/, sympathetic /ˌsɪm.pəˈθɛt.ɪk/, adaptation /ˌæd.æpˈteɪ.ʃən/, mitochondrial /ˌmaɪ.təˈkɑːn.dɹi.əl/, oxidation /ɒksɪˈdeɪʃ(ə)n/

한국어 화자가 어려워하는 소리:

/f/ — ㅍ(/p/)으로 바꾸지 말고 윗니를 아랫입술에 대기: perfusion /pəɹˈfjuʒən/, inflammation /ɪnfləˈmeɪ̯ʃən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/
/v/ — ㅂ(/b/)과 구별하기: interval /ˈɪntɚvəl/, caveat /ˈkæviɑt/
/z/ — ㅈ이 아니라 성대를 울리는 /s/: menopause /ˈmɛnəpɔːz/, plasma /ˈplæzmə/, pause /pɔːz/

이 영상으로 연습하는 방법

먼저 말하지 않고 영상을 끝까지 듣고 모르는 단어를 적어 둡니다.
보통 속도로 한 문장씩 섀도잉하고, 화자의 리듬과 맞을 때까지 반복합니다.
자신의 목소리를 녹음해 원본과 비교하고, interval, sprint, umbrella 같은 단어에 특히 주의합니다.

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