Prática de Shadowing: I tried zone 2 training for 30 days (what I learned) - Aprenda a falar inglês com vídeo
Criando lição...
1
If you want to live a long life, health experts recommend you get 150 minutes of Zone 2 training per week.
2
And for the past 38 years of my life, I've done approximately zero minutes.
3
Oh god, this is going to be really...
4
Some call it hype, the new 10,000 steps, jogging rebranded, a complete waste of time.
5
Others call it one of the foundational principles for longevity and health.
6
There's no question that discussions around the importance of Zone 2 training have exploded over the past few years.
7
Zone 2.
8
Zone 2.
9
Zone 2.
10
Zone 2.
11
Zone 2 training.
12
If you missed it, Zone 2 is a low to moderate intensity cardio effort where you're working hard enough to raise your heart rate, but not so much that you can't hold a conversation.
13
It's roughly 60 to 70% of your max heart rate.
14
So if your max heart rate is 190 beats per minute, Zone 2 is between 114 and 133 beats per minute.
15
So I'm in Zone 2 right now.
16
The heart rate is 140 beats per minute.
17
can have a conversation but it is winded.
18
Does Zone 2 training unlock the secrets to a long life and optimal performance or is it just another self-development trend?
19
Let's find out.
20
Andrew Huberman was wrong.
21
This video is sponsored by Squarespace.
22
I'll share more about how they help me build all my websites later.
23
One of the biggest surprises after just one day of Zone
24
2 training has been how slow the pace really is when jogging.
25
I almost have to hold myself back, remind myself Not to go too fast.
26
I think that is the appeal of zone 2.
27
It's that it's not this really intense
28
cardio workout It's not soul cycle or a hip program
29
or any one of these things
30
that leave you feeling destroyed at the end of the day
31
And so if you're able to get the health benefits of cardio without killing yourself every single day, I see the appeal
32
I'm starting out just doing 10 minutes of zone 2 per training session
33
but my goal is
34
that by the end of the month I would have averaged about 150 minutes of zone 2 training per week
35
and so that means eventually I'm gonna have to start picking it up.
36
Zone 2 has become a staple in health circles because it supposedly helps improve your aerobic base,
37
boost your metabolic health, and strengthen your heart but it's not so intense that it gets you injured or kills your recovery.
38
Oh god, I feel like my lungs on fire.
39
According to one of the world's leading experts in Zone 2 training, Dr. Peter Atiyah, one of the biggest fa- Sorry, what's that?
40
There are over 1,700 mentions of Peter Atiyah in the Epstein files.
41
I mean, I'm sure that's just some kind of misunderstanding.
42
He refers to women's genitals as low-carb.
43
Oh yeah, that doesn't sound very good.
44
Here's another email he sent to Epstein.
45
I would really love to add five years or more to your life, even if the only reason to do so is to have more sex.
46
He also wrote to Epstein's assistant, I go into JE withdrawal when I don't see him.
47
He had been meeting with Epstein while his son, who had just been born, was in the ICU.
48
This is not going to be good for the Zone 2 movement.
49
As I looked more into the health benefits of Zone 2, and tried to avoid any mention of Peter Atiyah, which was honestly quite difficult, I realized the story is a little more complicated than I thought.
50
A pretty damning analysis on Zone 2 training was just published, and it concluded that the current evidence does not support Zone 2 training,
51
as optimal intensity for improving mitochondrial or fatty acid oxidative capacity.
52
A 2025 review brilliantly titled, Much Ado About Zone 2, argued that a lot of the hype around Zone 2 comes from studying elite athletes,
53
but that might not be the best group to study when applying the lessons to the general population.
54
The authors raised two worries about this type of thinking.
55
First, elite athletes, they also incorporate some high intensity exercise, so it isn't clear that their low
56
or high intensity training is more important for the benefits that we're interested in here when it comes to our own health.
57
And the second worry is that most of us aren't elite athletes, so those elite athletes might be training for over 20 hours a week, while many of us, we struggle to fit in 2 hours a week.
58
That difference has a huge impact in terms of the type of exercise strategies
59
that make the most sense to maximise our gains.
60
That's not to say zone 2 is a waste of time or isn't effective, it's just that if you don't have a lot of time, high-intensity training is probably a more efficient way to get the health benefits.
61
But there are perfectly good reasons to keep training in Zone 2.
62
If it helps you stay consistent, if it helps you avoid injury, or if you simply enjoy it more than high-intensity training.
63
The exercise that you keep doing is more important than finding the technically optimal one.
64
And since I've avoided cardio my entire life, Zone 2 has been a great way to introduce it into my daily routine.
65
So I have found that jogging specifically outside has been quite challenging in terms of staying in zone two consistently.
66
It's easy to get distracted and there are stops, turns, and hills that make it difficult to keep a steady pace.
67
So to try to be more consistent, I decided to bring my cardio onto the treadmill.
68
Instead of jogging, I increased the incline
69
and aimed for more of a brisk walk so I could keep my heart rate in zone two the entire time.
70
It ended up basically being that awkward place between walking
71
and jogging where it looks like you're rushing home so you don't your pants.
72
So you guys might have noticed something about self-development content lately.
73
It's getting more and more extreme and I'm trying to push back against that trend.
74
That's why this year with all the 30-day experiments I'm doing, I'm trying to make small, meaningful progress forward.
75
I'm trying to do things that are actually sustainable for my life as a busy Dad
76
while that might not get the most views to me It feels the best
77
and so if you want to help support the work
78
that I'm doing one of the best ways that you can do
79
That is to hit subscribe and turn on notifications on this video.
80
Thanks so much for considering.
81
Hey, how's it going?
82
Hi, I'm Matt.
83
Yeah, nice to meet you.
84
Have you guys seen the place yet?
85
No. No, so this is our main little gym area So a couple different treatment rooms, main little rehab gym space.
86
That's the treadmill You're actually gonna be completing your VO2 max on.
87
It's staring at you and It's in your face.
88
Taunting me.
89
Yeah.
90
I decided to go to a performance center to get a physical assessment.
91
I'm working with EverLab and their partner facility, Power Potential.
92
EverLab is a performance, testing, and longevity company based in Australia.
93
Full disclosure, I told them about the video that I was making and they set me up on their platform for free.
94
Just one of the many perks of being a YouTuber.
95
Today they're running me through a battery of tests, including a DEXA scan.
96
Main purpose of today from this machine, full body composition scan, identifying fat mass, muscle mass and full bone density.
97
They measured my grip strength.
98
Push, push, push, push, push, push, push, push, and relax.
99
Best one yet.
100
Vertical jump.
101
40.2 centimeter jump height.
102
Apparently I have really good balance.
103
Best single leg balance I've seen with eyes closed.
104
Really?
105
Holy shit.
106
Very, very good.
107
Wow, thank you.
108
I think that's all the karate that I did when I was in high school.
109
But the big things
110
that I'm looking to walk away with for the purposes of
111
this 30 day experiment is my max heart rate to better determine my zone two range
112
and my VO2 max to better understand my cardiovascular health.
113
Your actual cardiovascular fitness, so it's how efficiently your body is consuming and supplying those muscles, the working muscles, with oxygen.
114
Higher VO2 max levels have been strongly linked to better long-term health outcomes.
115
And the VO2 max is like, it's like intense?
116
Oh, no, it starts off quite easy, and then it sort of ramps up to
117
that point where you either can't keep up the treadmill or you physically can't keep up yourself.
118
You fall off, and then you're like, okay, the test is over.
119
Exactly, exactly.
120
Feeling good?
121
Alright, and a 5.5. And up and incline.
122
Going up.
123
Good, well done.
124
Catch your breath, catch your breath.
125
Well done.
126
Nice deep breaths, that's it.
127
VO2 max 43.2 so honestly not a bad score you said you were training about 122
128
and 129 yeah for a heart rate for a zone 2 you should be between 138
129
and 145 a little bit more yeah yeah definitely to actually
130
see some sort of fat burning change in terms of
131
that zone 2 equipped with a more accurate zone 2 range
132
I was ready to get back to training okay maybe after a day's rest holy shit
133
that was crazy oh my god
134
so I haven't been as consistent as I would like especially in in the first two weeks of doing zone two, I've really just been struggling to find the time to train.
135
And so I've been trying to think of ways to make it more effortless.
136
That's our Peloton that has completely taken over our sunroom.
137
The Peloton made a lot of sense for us because Nat really loves the studio cycling classes.
138
And that's something that they do exceptionally well.
139
For me personally, it's a little bit overkill.
140
Life with two kids is a little bit busy these days.
141
I've got less time than ever before.
142
So being able to fit in workouts after my kids go to bed
143
or even during the weekend when the timing works out has just been so helpful.
144
So Nat's watching both the kids right now.
145
I'm squeezing in hopefully an hour session.
146
Then I'll give her an hour break.
147
Let's go.
148
Since getting the bike, my training sessions started to get longer and more consistent.
149
And I was getting closer and closer to my goal of hitting 150 minutes per week on average.
150
So my total training volume per day has increased a bit over time.
151
So now I'm at the point where I'm doing 45 minute training sessions each time I work out.
152
Now I'm getting to the point where while it's not entirely enjoyable, I am finding it less painful to hit that 45 minute goal.
153
This video is sponsored by Squarespace.
154
I've been using Squarespace for over 15 years, much longer than they've been a sponsor on my channel.
155
And the reason why I choose to use them to build my websites
156
and why I recommend them to all my creator friends is very simple.
157
They make publishing websites incredibly easy.
158
From getting your domain name to designing and developing your website, you don't have to know anything about code, development, or design to get started.
159
And that's really good because I am terrible at all of those things.
160
What I really like is that if you want to, you can keep things incredibly simple.
161
You can use a template, you can use their blueprint AI tool to whip up the website pretty quickly.
162
Or if you're somebody like me, who's a little bit more pixel perfect,
163
you can work with a designer or a developer to put together a website that really matches your creative vision.
164
And then later on, when I want to make changes, when I want to tweak things, I can jump in and do that myself.
165
That has made a huge difference for me as someone who's largely a solo creator that works with freelancers.
166
And of course, with Squarespace, it's not just about publishing a website there are
167
so many other tools that are really handy as a creator from building an online store to growing an email newsletter,
168
booking consulting gigs, tracking analytics, and so much more.
169
If you are looking to get started, build your own website, I've got a code.
170
Go to squarespace.com to start your free trial and
171
when you're ready to launch go to squarespace.com slash mattdiavella to get 10% off your first purchase of a website or domain.
172
Thanks so much for considering.
173
Gotta say, I don't love riding on the bike.
174
I find that for the first 10 to 15 minutes of my workout, my legs are just on fire and my butt is uncomfortable for the entire ride.
175
That might just be because I haven't built up my leg muscles
176
or my butt muscles enough
177
And I just need to put more time on the bike
178
definitely for me It's definitely a lot more difficult riding on
179
the bike than it has been going for a walk on the treadmill You might be wondering right now.
180
You're like Matt.
181
You must be getting into zone 4 zone 5 I'm like 142 beats per minute right now,
182
which is like kind of at the top end of zone 2 so Fuck man Andrew Huberman was wrong.
183
He was wrong.
184
Okay, for context here, I came across a podcast where Andrew Huberman said
185
that you can get into Zone 2 by watching your kids.
186
Zone 2 cardio can be meshed throughout the daily activities that I and everybody else generally have to do.
187
Running around with the kids, taking a walk with a co-worker while having a work discussion, taking your calls for work while pacing in the office or going outside.
188
I just don't see how this could possibly be true going for a casual walk
189
or watching Bluey with my kids hasn't gotten me anywhere close to the kind of effort I put in
190
when I'm actually training.
191
Sorry, Andrew.
192
I started hitting more sessions each week, a few during the day, but most after the kids were asleep.
193
I turned the baby monitor on, lace up, put on my headphones, play an audiobook, and start pedaling.
194
One thing that sucks about training in the sunroom is that there's no air conditioning, and so this just turns into a sweat lodge.
195
Since I got off to a slow start, I extended this one a little bit past the 30-day mark.
196
I ended up training for 22 days over 42 days in
197
total for a grand total of 793 minutes of zone 2 or an average of 132 minutes per week.
198
Just a bit short of my goal, but still way more cardio than I've done over the past 20 years combined.
199
So I was pretty happy about that.
200
My longest streak was six days straight.
201
By the end of that run I could feel my energy was dipping.
202
I wasn't recovering enough.
203
And that was a good reminder for me that more isn't always better.
204
Two big lessons that I've learned that might help you if you're looking to get started on a practice like this yourself.
205
First, having an at-home solution was just like such a game-changer for me.
206
It made consistency more realistic.
207
And I'm even considering getting a small weight set at home as well to help me lift because again with parenting,
208
It's like I just I just never have time.
209
Second, while I'm sure that this is good for me, outside of my actual training sessions,
210
I haven't felt any kind of like knock-on effect.
211
During my sessions themselves, as I kind of like get into a flow state, I feel a lot better.
212
Like just my heart rate getting up, moving around a lot more.
213
Like I definitely like that feeling.
214
But again, it hasn't really translated outside of those workouts.
215
I think the lesson you can take away from that
216
and this is something that I've learned through a lot of the 30-day Experiments
217
that I've done is
218
that 30 days is a great starting point It helps to build the routine
219
and the habit It helps you to understand whether it's something
220
that you might enjoy going forward how to squeeze it in
221
and find that extra time in your day To make it work But
222
if you really want to see the health benefits of something
223
like zone 2 every day It's probably gonna take a little
224
bit more time zone 2 was the perfect way to introduce cardio into my life
225
But since I don't have a whole lot of time, I'm planning to dial up my intensity going forward with some new 30-day experiments.
226
Next up, I'm gonna run one mile a day for 30 days.
📺 Mesmo canal
B19
A Day in the Life of a Minimalist
American AccentBusiness EnglishDaily ConversationUniversity Students
B21
I woke up at 5am for 30 days
American AccentBusiness EnglishDaily ConversationUniversity Students
B21
Why everyone is quitting social media
American AccentBusiness EnglishUniversity StudentsWorking Adults
C12
I tried to optimize my life. It made it worse.
American AccentWorking Adults
B21
Why I left America for good
American AccentBusiness EnglishDaily ConversationUniversity Students
B22
My Morning Workout Routine
American AccentBusiness EnglishDaily ConversationUniversity Students
B24
How one habit changed my life.
American AccentBusiness EnglishUniversity StudentsWorking Adults
B22
Where did all the minimalists go?
American AccentBusiness EnglishUniversity StudentsWorking Adults
B2This is everything that's wrong with consumerism
American AccentDaily ConversationWorking Adults
B2I quit social media for 30 days
American AccentBusiness EnglishDaily ConversationUniversity Students
B2I learned a system for remembering everything
American AccentBusiness EnglishDaily ConversationUniversity Students
✨ Vídeo recomendado
B22
163 frases
Why I’m Able To Focus 70+ Hours Per Week (stay efficient and productive)
Business EnglishDaily ConversationUniversity Students
B21
159 frases
This 10-Minute Video Will Save You 10,000 Hours Of Language Learning
Business EnglishDaily ConversationUniversity Students
B2210 frases
losing weight is easier than you think
Business EnglishDaily ConversationUniversity Students
B26
45 frases
What Happens To Your Body When You Start Exercising Regularly | The Human Body
Business EnglishDaily ConversationUniversity Students
B23
150 frases
9 minutes of workout is enough (if you do it right)
Business EnglishDaily ConversationUniversity Students
B21
246 frases
15 Slow Dopamine Habits That Lowered My Baseline Stimulation
Business EnglishDaily ConversationUniversity Students
B26
170 frases
can i tell you something? | getting in my own way, inner thoughts, chit chat
Business EnglishDaily ConversationUniversity Students
B11
198 frases
I Tried Public Sleep Pods
American AccentBusiness EnglishDaily ConversationUniversity Students
B22
250 frases
How I learned calisthenics and got shredded from home
Business EnglishDaily ConversationUniversity Students
B13
151 frases
a week in my life | productive, healthy living, relaxing
Business EnglishDaily ConversationUniversity Students
O que você vai aprender
Nesse vídeo, você desenvolve três habilidades essenciais para falar inglês com fluidez: primeiro, a capacidade de entender e reproduzir connected speech (fala conectada) em frases rápidas, como "I've done approximately zero minutes". Segundo, a prática de manter o ritmo natural ao falar sobre tópicos técnicos, como "Zone 2 training" e "max heart rate". Terceiro, a habilidade de expressar dúvidas e opiniões de forma coloquial, como "Does Zone 2 training unlock the secrets... or is it just another trend?". Essas habilidades são perfeitas para quem quer melhorar a pronúncia em inglês e se comunicar de forma mais natural.
Ouça esses sons
Na fala do narrador, preste atenção a reduções e ligações comuns no inglês. Por exemplo: "I've done" é pronunciado como /aɪv dʌn/ (com a vogal de "I've" reduzida), e "approximately zero" soa como /əˈprɑːksɪmətli ˈzɪroʊ/ (com a sílaba tônica em "approximately" na segunda sílaba). Outra observação é a ligação entre "150 minutes of" → /ˈwʌn ˈhʌndrəd ˈfɪfti ˈmɪnɪts əv/, onde o "of" é reduzido a /əv/. Esses detalhes são chave para dominar o shadowspeak, uma técnica eficaz para imitar a pronúncia nativa.
Fale como um nativo
Para imitar o ritmo e a ênfase do narrador, siga essas dicas: primeiro, destaque palavras-chave como "longevity", "health" e "intensity" com uma ligeira elevação do tom. Segundo, mantenha uma pausa curta antes de perguntas retóricas, como "Let's find out" ou "Does Zone 2 training...", para criar suspense. Terceiro, repita frases como "I almost have to hold myself back" usando a técnica de shadowing: ouça a frase, pause e repita imediatamente, tentando igualar a velocidade e a entonação. Plataformas de shadow speech ou shadowing site podem ajudar a treinar essa habilidade de forma estruturada. Lembre-se: a chave é a consistência, como no Zone 2 training – pequenos esforços diários trazem grandes resultados na pronúncia!
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect continuous have/has been + -ing — uma ação que começou antes e continua | I've really just been struggling · I've been trying · I've been using |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | I've done · have exploded · has been |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | is winded · is sponsored · been born |
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.