Prática de Shadowing: Dr. Stacy Sims: How To Do HIIT Without Spiking Your Cortisol - Aprenda a falar inglês com vídeo
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I think you've just split HIIT up into two broad categories.
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EMOM or EMOM, every minute on the minute,
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where it was kind of this four minutes of maybe not max intensity,
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but you're working hard with these different exercises and then you're having a minute off.
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So four minutes on, one minute off.
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And you contrasted that with sprint interval training
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or SIT where it's kind of 30 seconds on as hard as you can and two to three minutes off.
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You've just been through the specific benefits of sprint interval training.
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How does that compare to EMOM every minute on the minute?
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Is it the same?
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Is it similar?
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Or are there, you know, some quite significant differences in the adaptations that we are going to get?
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Yes.
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So if we're looking at the HIIT interval, so high intensity.
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Can I just pause you there, Stacey?
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So I've got this clear in my head.
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HIIT is the umbrella term, right?
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Which there's many ways of doing HIIT.
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One way of doing HIIT is sprint interval training.
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Another way is EMOM.
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Is that accurate?
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B-mom is a type of workout in there.
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High-intensity interval training is the umbrella term.
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Sprint interval training is a subset of that umbrella term.
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The other half of that is what people typically think of as HIIT,
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where we are doing between one and four minutes of work at 80% to 90%
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or an eight to nine on the scale of one to 10, and we have one to two minutes recovery between those intervals.
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So another form of HIIT that is beneficial.
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Yeah, okay, got it.
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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.
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So you have more of a calorie bearing, which people are concerned about for some weight loss.
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You also are creating a greater time under stress that's going to improve mitochondrial health.
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And we're also improving blood flow because we have more time of muscle perfusion.
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So that means we're gonna get the impetus for building more red cell,
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more plasma volume, and having better blood pressure control and actual change of blood flow.
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So when we're looking at what's happening from a little bit lower intensity
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and having more time under tension or more time under intensity,
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it is truly a metabolic response for muscle perfusion.
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So that means more blood flow to the muscle, more oxygen carrying capacity, more calorie burn.
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And you're also building more lean mass in that time frame
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because you need more muscle to be able to do the activity.
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The other thing about that little bit lower intensity, longer duration is the post-exercise response.
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So we look at post-exercise response.
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This is the big thing that we hear a lot is perimenopausal, postmenopausal women shouldn't do HIIT training because it increases cortisol.
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So there's a caveat in there.
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If you're going to hit class, they try to fill the class up 45 to 60 minutes.
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You can't hold proper intensity that long.
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So you will get an increase in cortisol because cortisol is released during exercise.
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But you won't get the post-exercise response that you need to bring it down.
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Because in that 45 to 60 minute class, you really aren't doing high intensity work.
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you're in moderate intensity.
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You're in that gray zone.
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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,
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and you're going to really work to maintain that intensity.
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Post-exercise, you get a boost of growth hormone and testosterone, that drop cortisol.
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So just like your resting heart rate starts to drop as you get fitter over three to four weeks,
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your baseline cortisol drops over time.
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So now you are not as sympathetically driven.
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You can get out of that tired but wired state and have better ability to hit parasympathetic responses.
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So this is where we have the nuance of what is
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really high intensity interval training versus what is the fitness world projecting high intensity interval training
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and that's why i'm like
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when we're talking about it we have to be very specific in what
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that intensity is and how long we're holding it
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because a true hit class shouldn't be any more than 30
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minutes you have a little bit of warm-up you do true intensity and recovery
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and they have a little bit of a cool down a
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true sprint interval session might be 10 minutes total where you
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have a warm-up you do a couple of true intervals with the recovery
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and a little cool down it doesn't take a lot of time
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but they're both very powerful yeah this is great
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because as we've already acknowledged many people many women feel time pressured and actually
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a lot of your recommendations are very very time efficient um you know really time efficient
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and i think there's a really interesting point
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that i just want to highlight we're basically saying
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that there are certain hormonal changes
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that happen as a woman approaches menopause there are things
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that you can do with specific forms of exercise to mitigate the effects off that.
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One of those things is this high intensity type work.
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But if you're not careful, you won't do it correctly and you'll end up in moderate intensity.
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So moderate intensity is not giving you the stimuli that you are wanting from the high intensity.
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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,
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stressed out population.
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I know for me, for example, and we'll probably get to zone two in just a minute,
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one of the things I enjoy doing is doing one hour on my indoor carol bike at very low intensity.
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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.
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It keeps me pretty parasympathetic and doesn't drive me into sympathetic and it doesn't take me long to recover from that.
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but what was really interesting what you said true hit true
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high intensity although it feels very intense actually is not driving you into
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that sympathetic overly stressed state after the workout it's helping you come down into parasympathetic into
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that relaxation state that's a kind of critical point i think for people to understand
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because it's this whole you know stressed out, we're tired and wired, we can't switch off.
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High intensity is actually going to potentially help with that, isn't it?
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Absolutely.
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And that's the thing, that's a messaging that gets mixed up when we talk about it in the fitness world.
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Because there's this big push for high intensity interval training, because we see that gives the best body composition outcomes.
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But when it's not done correctly, we see so many women that get overstressed, they get injured, They maintain that tired but wired.
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They don't see results.
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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,
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then you do get that post-exercise response because your body's like, whoa, that was a really strong stress.
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I need to be able to overcome it.
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So I need to repair the tissues, drop the inflammation, drop the oxidation,
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and I need to be able to fully relax to garner that adaptation.
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So we see women who are doing true HIIT training, then subsequently sleep better.
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If you sleep better, then everything gets better.
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Thank you.
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação de nível C1 usa o vídeo “Dr. Stacy Sims: How To Do HIIT Without Spiking Your Cortisol”. As palavras que mais se repetem: intensity, interval, training, Hiit, exercise. Este vídeo tem 106 frases e 1292 palavras para praticar shadowing. A fala dura 9:07. O falante mantém um ritmo estável de cerca de 142 palavras por minuto, confortável para o shadowing. 83% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.
Vocabulário principal deste vídeo
As 15 palavras mais avançadas do vídeo, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| interval substantivo | /ˈɪntɚvəl/ | intervalo |
| sprint substantivo | /spɹɪnt/ | sprint, esprinte |
| cortisol substantivo | /ˈkoɹ.tɪˌsɔl/ | cortisol |
| distress substantivo | /dɪˈstɹɛs/ | desconforto |
| umbrella substantivo | /ʌmˈbɹɛl.ə/ | guarda-chuva, guarda-sol |
| perfusion substantivo | /pəɹˈfjuʒən/ | perfusão |
| calorie substantivo | /ˈkæləɹi/ | caloria |
| sympathetic adjetivo | /ˌsɪm.pəˈθɛt.ɪk/ | simpático |
| workout substantivo | /ˈwɝk.aʊ̯t/ | treino, malhação |
| caveat substantivo | /ˈkæviɑt/ | advertência, aviso |
| hormonal adjetivo | /hɔɹˈmoʊnəl/ | hormonal |
| impetus substantivo | /ˈɪm.pə.təs/ | ímpeto |
| injure verbo | /ˈɪn.d͡ʒɚ/ | ferir, machucar |
| menopause substantivo | /ˈmɛnəpɔːz/ | menopausa |
| mitochondrial adjetivo | /ˌmaɪ.təˈkɑːn.dɹi.əl/ | mitocondrial |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| cool down verbo | /kuːl ˈdaʊn/ | esfriar, arrefecer |
| stress out verbo | estressar, stressar | |
| warm up verbo | /ˌwɔː(ɹ)m ˈʌp/ | aquecer, esquentar |
| switch off verbo | desligar |
Pronúncia para ficar de olho
O falante usa 40 contrações e formas reduzidas, como we're, you're, doesn't. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/, sympathetic /ˌsɪm.pəˈθɛt.ɪk/, sympathetically /sɪmpəˈθɛtɪk(ə)li/
- Os sons de “sh” e “zh”: perfusion /pəɹˈfjuʒən/, adaptation /ˌæd.æpˈteɪ.ʃən/, oxidation /ɒksɪˈdeɪʃ(ə)n/, relaxation /rᵻˌlækˈseɪ.ʃən/, inflammation /ɪnfləˈmeɪ̯ʃən/
- Palavras longas — acerte a sílaba tônica: parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/, sympathetic /ˌsɪm.pəˈθɛt.ɪk/, adaptation /ˌæd.æpˈteɪ.ʃən/, mitochondrial /ˌmaɪ.təˈkɑːn.dɹi.əl/, oxidation /ɒksɪˈdeɪʃ(ə)n/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: sprint /spɹɪnt/, parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/, sympathetic /ˌsɪm.pəˈθɛt.ɪk/, workout /ˈwɝk.aʊ̯t/, caveat /ˈkæviɑt/
- /l/ final — a língua toca o céu da boca, não vira “u”: interval /ˈɪntɚvəl/, cortisol /ˈkoɹ.tɪˌsɔl/, hormonal /hɔɹˈmoʊnəl/, mitochondrial /ˌmaɪ.təˈkɑːn.dɹi.əl/, carol /ˈkɛɹəl/
- /h/ — um sopro suave, diferente do “r”: hormonal /hɔɹˈmoʊnəl/, hormone /ˈhoɹmoʊn/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Faça shadowing frase por frase na velocidade normal, repetindo cada uma até o seu ritmo ficar igual ao do falante.
- Grave a sua voz e compare com o original, prestando atenção a palavras como interval, sprint, cortisol.
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.