Prática de Shadowing: Neuroscientist: Do THIS While You Exercise (No Extra Time Needed) - Aprenda a falar inglês com vídeo
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If you only have so much time in the day and you're wanting to partake in, you know, habits that are going to benefit your mind,
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why would I spend time doing something like meditation when I could do that same amount of time, spend that same amount of time doing exercise
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where I know that it's particularly vigorous exercise is going to be beneficial for my brain, it's going to increase things like neuroplasticity,
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which we'll talk about, but also positive effect. So that's the question.
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Okay, great question, and thank you so much for asking it, and I particularly like the way you posed it.
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My answer simply would be that you don't have to choose.
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You can do both together, and it won't take any extra time.
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And so exercise, physical exercise, particularly vigorous aerobic exercise of the sort that you're describing,
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is indeed, as you are hinting, the most empirically well -validated strategy for increasing neuroplasticity.
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And we can talk more about neuroplasticity in a few moments.
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But neuroplasticity is neutral with respect to its impact on our mind and on our well -being.
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If you increase neuroplasticity and you're thinking a lot of unwholesome thoughts,
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toxic thoughts, if you're in an environment which is stressful,
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you will increase the likelihood of being stressed and of being challenged
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because the increase in neuroplasticity is increasing the extent to which those negative thoughts are being encoded.
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And so simply increasing neuroplasticity in and of itself is neutral with respect to our mind.
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What the real challenge is,
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is being able to increase neuroplasticity and simultaneously increase our wholesome or virtuous mind state,
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if you will.
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And we can actually do both together.
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So let me give you a very simple kind of invitation.
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Next time you do physical exercise, spend a few moments as you are ramping up to do the exercise.
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It may be putting on your sneakers, getting yourself ready, or it can even be during the exercise itself.
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Reflect on how doing this physical exercise is beneficial not only for yourself,
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but it's beneficial for all of those that you touch directly or indirectly.
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That is, it's a radical act of generosity for you to be improving your health.
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It's not just something good for you
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but it's something good for the entire social network
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that you interact with which in your case is really large um
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and so in invoking that kind of mind state
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or um we we um call it a mindset uh uh is uh
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which is a mindset of generosity and altruism is filling your mind with this virtuous,
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wholesome motivation while you're doing something that will increase your neuroplasticity.
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That is the ideal combination.
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This is something we've called contemplative aerobics.
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So just, I do think about positive things about myself when I am preparing for exercise.
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In fact, that's almost solely what I'm thinking about, how this is going to benefit me, how I'm going to be in a better mood, how I'm going to focus better, how it's good for my cardiovascular health my brain aging.
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The idea of how it's good for everyone else, how me improving myself is also going to affect the way I interact with people,
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that is a very new concept to me.
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And why is that so beneficial for well -being?
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Because it connects you with others, which is one of the core pillars of well -being.
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In 2023, the then U .S.
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Surgeon General Vivek Murthy issued the first health advisory ever issued
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by a public health officer in the United States on loneliness and social isolation.
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One of the things he called out in that report is
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that loneliness is a greater risk factor for premature mortality than is smoking 15 cigarettes a day.
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Loneliness gets under the skin and affects our biology.
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And the reverse of that, social connection, also gets under our skin and affects our biology.
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We know that connecting with others is anti -inflammatory.
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Practices which help us connect to others,
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actually change our biology in very meaningful ways that are really important for our mental and physical health.
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Does the act of just, I guess, this contemplative aerobics, and what sounds to me like also,
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you know, you said altruistic behavior, compassion, I mean, thinking about how you're improving your health and how that's going to improve the health of others,
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does that somehow just thinking about that help you become more social or connected to others, or how does that work?
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Yes, if it's done on a regular basis,
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systematically as a practice with intentional focusing of the mind on those topics,
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the answer is unequivocally yes we've conducted randomized controlled trials where we have actually randomly assigned people to strategies
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that engage in these practices compared to those who are doing another kind of strategy.
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And we've looked at hard -nosed measures of altruistic behavior.
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We've also looked at the brain using direct measures of brain function
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and structure using mri and we've shown in in hard nose randomized controlled trials
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that it doesn't take much to actually change one's behavior
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and one's biology but you need to do it on a regular basis it's not
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and just like physical exercise you know
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that you can't work out for a couple of weeks
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and then think that the improvements that you may have gleaned from
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that are going to last forever if you stop working out.
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It's a practice that you continue to do for hopefully the remainder of your life.
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And similarly with this, these are practices that we envision people doing for the rest of their life.
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And I liken it to brushing our teeth.
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When humans first evolved, none of us were brushing our teeth.
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And yet most people.
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I'm sure every listener of this podcast spends at least a few minutes a day brushing their teeth.
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It's not part of our genome.
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We've learned to do that.
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And the data show that if we spend even as short a time as we spend brushing our teeth, nourishing our mind and our heart, this world would be a different place.
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Vocabulário e dicas de fala para esta lição
Este vídeo tem 76 frases e 1030 palavras para praticar shadowing. A fala dura 7:25. O falante mantém um ritmo estável de cerca de 139 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
15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| connect verbo | /kəˈnɛkt/ | conectar |
| brush substantivo | /bɹʌʃ/ | brocha, escova |
| biology substantivo | /baɪˈɑ.lə.d͡ʒi/ | biologia |
| beneficial adjetivo | /ˌbɛn.ɪˈfɪʃ.əl/ | benéfico |
| loneliness substantivo | /ˈloʊnlinəs/ | solidão |
| neutral adjetivo | /ˈnuː.tɹəl/ | neutro |
| interact verbo | /ɪn.təˈɹækt/ | interagir |
| mindset substantivo | /ˈmaɪn(d)ˌsɛt/ | mentalidade |
| generosity substantivo | /ˌd͡ʒɛn.əˈɹɑ.sə.ti/ | generosidade |
| wholesome adjetivo | /ˈhoʊl.səm/ | saudável |
| topic substantivo | /ˈtɑpɪk/ | tópico, assunto |
| extent substantivo | /ɪkˈstɛnt/ | extensão |
| compare verbo | /kəmˈpɛɚ/ | comparar |
| ideal adjetivo | /aɪˈdi(ə)l/ | ideal |
| mood substantivo | /muːd/ | humor, mau humor |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| work out verbo | /ˌwɝk ˈaʊt/ | calcular |
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | we've called · we've conducted randomized · we've looked |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | is indeed · being stressed · being encoded |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | environment which is · others, which is · those who are |
Pronúncia para ficar de olho
O falante usa 21 contrações e formas reduzidas, como we've, you're, I'm. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “sh” e “zh”: brush /bɹʌʃ/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, motivation /ˈmoʊ.tə.veɪ.ʃən/, invitation /ɪnvɪˈteɪʃən/, isolation /ˌaɪsəˈleɪʃən/
- Palavras longas — acerte a sílaba tônica: biology /baɪˈɑ.lə.d͡ʒi/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, generosity /ˌd͡ʒɛn.əˈɹɑ.sə.ti/, similarly /ˈsɪm.ə.lə.li/, motivation /ˈmoʊ.tə.veɪ.ʃən/
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 connect, brush, biology.
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.