Prática de Shadowing: Dr. Stacy Sims: How Much Lifting A Week? What One Study Found - Aprenda a falar inglês com vídeo
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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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O que você vai aprender
Nesse vídeo, você desenvolve três habilidades essenciais para falar inglês com fluência: a capacidade de seguir conversas informais com termos técnicos (como "posterior chain" ou "compound movements"), a prática de shadow speech para imitar a cadência natural de falantes nativos e a compreensão de expressões coloquiais, como "clickbait" ou "show-off game". Essas habilidades são fundamentais para se comunicar em contextos reais, seja em debates sobre saúde ou em discussões cotidianas.
Ouça esses sons
Na conversa, observemos os linking (ligações) e reduções típicas do inglês falado. Por exemplo, "it's nearly" se torna "it's nearly" com uma ligação suave entre "it's" e "nearly", e "I don't know" é reduzido a "I dunno" em contextos informais. Também note a palavra "sort of", que é usada como preenchimento e pronunciada de forma rápida, quase como "sorta". Esses detalhes ajudam a melhorar a pronúncia em inglês e a se integrar à fala natural.
Fale como um nativo
Para imitar o ritmo e a ênfase do falante, use a técnica de shadowing em inglês: reproduza a fala do vídeo imediatamente após ouvi-la, focando na entonação e na pausa. Note que palavras como "important" e "benefits" recebem ênfase, enquanto preposições e artigos são falados de forma mais suave. Além disso, a conversa tem uma cadência relaxada, com pausas antes de frases-chave (como "the optimal sweet spot"). Praticar assim ajuda a desenvolver uma fala mais natural e confiança. Lembre: aprender inglês com vídeos é uma forma eficaz de combinar compreensão e pronúncia, e o shadowing é a chave para dominar essas habilidades.
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | have been curated · can be divided · are warmed |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | have been curated · I've never done |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | absolutely which is · fat, which is |
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.