쉐도잉 연습: Stop Walking 10,000 Steps/Day (do this for 10 minutes instead) - 영상으로 영어 말하기 배우기
레슨 만드는 중...
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What are your thoughts on exercise and the current suggestions and recommendations around exercise?
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Well, I'm glad you asked this question.
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I think I've been thinking about this a lot.
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I did a podcast on the current exercise guidelines, and I think they need to be updated.
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I think they're not good enough.
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And it's important for people to realize how these exercise guidelines were formulated and what they mean. So typically,
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you'll hear exercise guidelines 150 to 300 minutes a week of moderate intensity exercise is good for optimal health
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or 75 minutes to 150 minutes a week of vigorous intensity exercise, right?
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So they're basically a two-to-one ratio, right?
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Twice as many minutes for moderate intensity as vigorous intensity.
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What is defined as moderate versus vigorous?
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That's also important because it's different across different studies.
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In these guidelines, it's basically moderate intensity is you're walking.
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You're moving with intent, but not really, really fast.
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You're walking at maybe a fast pace, but you're not jogging and you're not running.
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That kind of activity would be considered moderate.
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Vigorous would be considered jogging, running, swimming, cycling.
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So the kind of activity where you're actually moving fast with intent.
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Why do we have this two to one ratio?
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Where did it come from?
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Well, it all came from energy expenditure.
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You burn twice as many calories if you're doing vigorous intensity exercise as you do if you're doing moderate intensity, right?
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So if you're walking one mile, you'll burn X amount of calories.
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If you jog that mile, you'll burn twice as many calories.
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That's where these guidelines came from, the two-to-one ratio, right?
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Weight loss, energy expenditure.
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But that's not necessarily what's important for reducing cancer mortality, reducing cardiovascular-related mortality, reducing all-cause mortality, right?
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These guidelines use that data, this two-to-one ratio of energy expenditure, And then they looked at other studies and said,
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okay, how much exercise is required to reduce cardiovascular weight mortality or all-cause mortality?
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And they kind of like connected the dots.
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By the way, these studies also were using questionnaires.
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They weren't actually measuring how active people were.
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A new study came out, and I did a Journal Club podcast on it
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because it was the study that I felt was so important
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that I wanted to break down all the components of the study with another scientist.
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and talk about them because it's very important.
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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.
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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.
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That's what a journal club is.
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And it's essentially, you choose a journal and a publication within that journal, and it's a club.
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You have different scientists that are talking about it.
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Why did this warrant a journal club?
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Because I think this study basically is strong enough data that it's implying we need to change our exercise guidelines,
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at least the messaging of them, at the very least.
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And I'll tell you why.
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Because I talked about these guidelines, how they're formulated.
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They're using questionnaires.
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They're not measuring anything.
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Well, a new study came out.
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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.
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They also measured light physical activity.
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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.
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And they looked at deaths from different causes of disease.
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They looked at deaths from all causes.
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So all-cause mortality.
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They looked at cancer-related deaths.
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They looked at cardiovascular-related deaths.
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They looked at type 2 diabetes.
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They looked at heart attacks, right?
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And what was so profound was that what we found,
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what they found, and what we now know is that everything changes in terms of how important vigorous intensity exercise is.
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It's so much more valuable than we thought.
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It's not two to one.
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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,
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you had to do four minutes of moderate intensity,
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and you had to do like 100 to 150 minutes of light exercise to get the same reduction in all-cause mortality.
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For every one minute.
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For every one minute of vigorous intensity exercise.
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It gets better, okay?
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For every one minute of vigorous intensity exercise to reduce your death from cardiovascular disease, you had to do eight minutes of moderate intensity
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and 200 minutes of light exercise for every one minute of vigorous intensity exercise.
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It's huge.
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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,
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again, you're in the 150 minutes to 200 minutes of light exercise.
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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.
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And for light, it was like, it was almost not even happening.
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I mean, it was like 250, 300, like you had to just a ton of minutes, unbelievable amount of minutes, okay?
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But the value of vigorous intensity exercise is so much more than this two to one ratio based on energy expenditure,
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based on burning calories that our guidelines were based on.
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It's time to rethink them.
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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
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and your death from that disease, right?
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Also, what was really interesting about this study, and this goes back to this exercise snacks that we talked about before last episode,
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is that because there were people or participants were wearing these accelerometers on their wrist, they were able to measure all physical activity.
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Let's say you have a new puppy and you're sprinting in the yard
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and playing with them for a minute or two minutes or three minutes or whatever, not 30 minutes in the gym, right?
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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.
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Those moments count.
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They really add up.
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And that is also a take home from this study
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and other studies is that you can actually get massive benefits from the sprinting, the vigorous exercise, one minute, two minutes, three minutes.
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Women that did three
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and a half minutes of just this vigorous types of exercise per day lowered their cancer risk by 40%.
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Yes, three and a half minutes a day.
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This was in women.
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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,
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a minute there, a minute here, right?
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It adds up.
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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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이 레슨의 어휘와 말하기 포인트
이 영상에는 섀도잉할 문장 160개와 단어 1921개가 있습니다. 말하는 구간의 길이는 10:27입니다. 화자는 분당 약 184단어로 빠르게 말하므로 연음과 약하게 발음되는 소리가 많습니다. 단어의 85%가 영어에서 가장 많이 쓰이는 3,000단어에 속합니다. 나머지는 연습 전에 미리 확인해 두세요.
이 영상의 핵심 어휘
영상에 나오는 익혀 둘 만한 단어 15개를 발음, 뜻과 함께 정리했습니다.
| 단어 | 발음 | 뜻 |
|---|---|---|
| intensity 명사 | /ɪnˈtɛnsɪti/ | 강도 |
| moderate 형용사 | /ˈmɑdəɹət/ | 적당하다 |
| mortality 명사 | /mɔɹˈtælɪti/ | 사망 |
| ratio 명사 | /ˈɹeɪ.ʃoʊ/ | 비, 비율 |
| expenditure 명사 | /ɛkˈspɛndɪt͡ʃə/ | 비용, 지출 |
| calorie 명사 | /ˈkæləɹi/ | 칼로리 |
| burst 동사 | /bɜːst/ | 파열하다 |
| wrist 명사 | /ɹɪst/ | 손목, 팔목 |
| spin 동사 | /spɪn/ | 회전하다 |
| versus | /ˈvɝsəs/ | 대 |
| scientist 명사 | /ˈsaɪəntəst/ | 과학자 |
| swim 동사 | /swɪm/ | 수영하다, 헤엄치다 |
| diabetes 명사 | /ˌdaɪəˈbiːtiːz/ | 당뇨병 |
| podcast 명사 | /ˈpɑdˌkæst/ | 팟캐스트 |
| sprint 명사 | /spɹɪnt/ | 스프린트, 단거리 달리기 |
영상에 나오는 구동사
| 단어 | 발음 | 뜻 |
|---|---|---|
| come out 동사 | /ˌkʌm ˈaʊt/ | 나오다 |
| get out 동사 | 나오다, 나가다 | |
| go out 동사 | 나가다 |
이 영상의 문법
화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.
| 문형 | 영상 속 표현 |
|---|---|
| 조건문 if + 절, will/would + 동사 — 조건과 그 결과 | if you're walking one mile, you'll burn · If you jog that mile, you'll burn |
| 수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점 | be updated · were formulated · is defined |
주의할 발음
화자는 you're, they're, you'll 같은 축약형과 약화된 형태를 59번 사용합니다. 들리는 대로 짧게 발음하세요.
- “th” 소리: altogether /ɔl.tuˈɡɛð.ɚ/, rethink /ɹiːˈθɪŋk/
- “sh”와 “zh” 소리: ratio /ˈɹeɪ.ʃoʊ/, publication /ˌpʌblɪˈkeɪʃ(ə)n/, essentially /ɪˈsɛnʃəli/, reduction /ɹɪˈdʌk.ʃən/, suggestion /səˈd͡ʒɛst.ʃən/
- 긴 단어 — 강세 위치에 주의: intensity /ɪnˈtɛnsɪti/, mortality /mɔɹˈtælɪti/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, expenditure /ɛkˈspɛndɪt͡ʃə/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/
이 영상으로 연습하는 방법
- 먼저 말하지 않고 영상을 끝까지 듣고 모르는 단어를 적어 둡니다.
- 0.75배속으로 한 문장씩 섀도잉을 시작하고, 익숙해지면 보통 속도로 돌아갑니다.
- 자신의 목소리를 녹음해 원본과 비교하고, intensity, moderate, mortality 같은 단어에 특히 주의합니다.
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.