Практика Shadowing: I tried zone 2 training for 30 days (what I learned) - Изучайте разговорный английский по видео
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If you want to live a long life, health experts recommend you get 150 minutes of Zone 2 training per week.
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And for the past 38 years of my life, I've done approximately zero minutes.
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Oh god, this is going to be really...
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Some call it hype, the new 10,000 steps, jogging rebranded, a complete waste of time.
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Others call it one of the foundational principles for longevity and health.
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There's no question that discussions around the importance of Zone 2 training have exploded over the past few years.
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Zone 2.
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Zone 2.
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Zone 2.
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Zone 2.
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Zone 2 training.
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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.
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It's roughly 60 to 70% of your max heart rate.
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So if your max heart rate is 190 beats per minute, Zone 2 is between 114 and 133 beats per minute.
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So I'm in Zone 2 right now.
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The heart rate is 140 beats per minute.
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can have a conversation but it is winded.
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Does Zone 2 training unlock the secrets to a long life and optimal performance or is it just another self-development trend?
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Let's find out.
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Andrew Huberman was wrong.
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This video is sponsored by Squarespace.
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I'll share more about how they help me build all my websites later.
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One of the biggest surprises after just one day of Zone
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2 training has been how slow the pace really is when jogging.
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I almost have to hold myself back, remind myself Not to go too fast.
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I think that is the appeal of zone 2.
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It's that it's not this really intense
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cardio workout It's not soul cycle or a hip program
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or any one of these things
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that leave you feeling destroyed at the end of the day
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And so if you're able to get the health benefits of cardio without killing yourself every single day, I see the appeal
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I'm starting out just doing 10 minutes of zone 2 per training session
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but my goal is
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that by the end of the month I would have averaged about 150 minutes of zone 2 training per week
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and so that means eventually I'm gonna have to start picking it up.
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Zone 2 has become a staple in health circles because it supposedly helps improve your aerobic base,
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boost your metabolic health, and strengthen your heart but it's not so intense that it gets you injured or kills your recovery.
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Oh god, I feel like my lungs on fire.
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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?
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There are over 1,700 mentions of Peter Atiyah in the Epstein files.
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I mean, I'm sure that's just some kind of misunderstanding.
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He refers to women's genitals as low-carb.
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Oh yeah, that doesn't sound very good.
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Here's another email he sent to Epstein.
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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.
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He also wrote to Epstein's assistant, I go into JE withdrawal when I don't see him.
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He had been meeting with Epstein while his son, who had just been born, was in the ICU.
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This is not going to be good for the Zone 2 movement.
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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.
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A pretty damning analysis on Zone 2 training was just published, and it concluded that the current evidence does not support Zone 2 training,
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as optimal intensity for improving mitochondrial or fatty acid oxidative capacity.
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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,
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but that might not be the best group to study when applying the lessons to the general population.
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The authors raised two worries about this type of thinking.
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First, elite athletes, they also incorporate some high intensity exercise, so it isn't clear that their low
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or high intensity training is more important for the benefits that we're interested in here when it comes to our own health.
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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.
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That difference has a huge impact in terms of the type of exercise strategies
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that make the most sense to maximise our gains.
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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.
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But there are perfectly good reasons to keep training in Zone 2.
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If it helps you stay consistent, if it helps you avoid injury, or if you simply enjoy it more than high-intensity training.
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The exercise that you keep doing is more important than finding the technically optimal one.
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And since I've avoided cardio my entire life, Zone 2 has been a great way to introduce it into my daily routine.
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So I have found that jogging specifically outside has been quite challenging in terms of staying in zone two consistently.
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It's easy to get distracted and there are stops, turns, and hills that make it difficult to keep a steady pace.
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So to try to be more consistent, I decided to bring my cardio onto the treadmill.
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Instead of jogging, I increased the incline
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and aimed for more of a brisk walk so I could keep my heart rate in zone two the entire time.
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It ended up basically being that awkward place between walking
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and jogging where it looks like you're rushing home so you don't your pants.
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So you guys might have noticed something about self-development content lately.
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It's getting more and more extreme and I'm trying to push back against that trend.
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That's why this year with all the 30-day experiments I'm doing, I'm trying to make small, meaningful progress forward.
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I'm trying to do things that are actually sustainable for my life as a busy Dad
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while that might not get the most views to me It feels the best
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and so if you want to help support the work
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that I'm doing one of the best ways that you can do
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That is to hit subscribe and turn on notifications on this video.
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Thanks so much for considering.
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Hey, how's it going?
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Hi, I'm Matt.
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Yeah, nice to meet you.
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Have you guys seen the place yet?
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No. No, so this is our main little gym area So a couple different treatment rooms, main little rehab gym space.
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That's the treadmill You're actually gonna be completing your VO2 max on.
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It's staring at you and It's in your face.
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Taunting me.
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Yeah.
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I decided to go to a performance center to get a physical assessment.
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I'm working with EverLab and their partner facility, Power Potential.
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EverLab is a performance, testing, and longevity company based in Australia.
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Full disclosure, I told them about the video that I was making and they set me up on their platform for free.
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Just one of the many perks of being a YouTuber.
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Today they're running me through a battery of tests, including a DEXA scan.
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Main purpose of today from this machine, full body composition scan, identifying fat mass, muscle mass and full bone density.
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They measured my grip strength.
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Push, push, push, push, push, push, push, push, and relax.
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Best one yet.
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Vertical jump.
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40.2 centimeter jump height.
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Apparently I have really good balance.
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Best single leg balance I've seen with eyes closed.
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Really?
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Holy shit.
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Very, very good.
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Wow, thank you.
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I think that's all the karate that I did when I was in high school.
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But the big things
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that I'm looking to walk away with for the purposes of
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this 30 day experiment is my max heart rate to better determine my zone two range
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and my VO2 max to better understand my cardiovascular health.
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Your actual cardiovascular fitness, so it's how efficiently your body is consuming and supplying those muscles, the working muscles, with oxygen.
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Higher VO2 max levels have been strongly linked to better long-term health outcomes.
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And the VO2 max is like, it's like intense?
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Oh, no, it starts off quite easy, and then it sort of ramps up to
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that point where you either can't keep up the treadmill or you physically can't keep up yourself.
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You fall off, and then you're like, okay, the test is over.
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Exactly, exactly.
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Feeling good?
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Alright, and a 5.5. And up and incline.
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Going up.
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Good, well done.
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Catch your breath, catch your breath.
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Well done.
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Nice deep breaths, that's it.
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VO2 max 43.2 so honestly not a bad score you said you were training about 122
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and 129 yeah for a heart rate for a zone 2 you should be between 138
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and 145 a little bit more yeah yeah definitely to actually
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see some sort of fat burning change in terms of
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that zone 2 equipped with a more accurate zone 2 range
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I was ready to get back to training okay maybe after a day's rest holy shit
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that was crazy oh my god
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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.
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And so I've been trying to think of ways to make it more effortless.
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That's our Peloton that has completely taken over our sunroom.
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The Peloton made a lot of sense for us because Nat really loves the studio cycling classes.
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And that's something that they do exceptionally well.
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For me personally, it's a little bit overkill.
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Life with two kids is a little bit busy these days.
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I've got less time than ever before.
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So being able to fit in workouts after my kids go to bed
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or even during the weekend when the timing works out has just been so helpful.
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So Nat's watching both the kids right now.
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I'm squeezing in hopefully an hour session.
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Then I'll give her an hour break.
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Let's go.
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Since getting the bike, my training sessions started to get longer and more consistent.
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And I was getting closer and closer to my goal of hitting 150 minutes per week on average.
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So my total training volume per day has increased a bit over time.
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So now I'm at the point where I'm doing 45 minute training sessions each time I work out.
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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.
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This video is sponsored by Squarespace.
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I've been using Squarespace for over 15 years, much longer than they've been a sponsor on my channel.
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And the reason why I choose to use them to build my websites
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and why I recommend them to all my creator friends is very simple.
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They make publishing websites incredibly easy.
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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.
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And that's really good because I am terrible at all of those things.
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What I really like is that if you want to, you can keep things incredibly simple.
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You can use a template, you can use their blueprint AI tool to whip up the website pretty quickly.
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Or if you're somebody like me, who's a little bit more pixel perfect,
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you can work with a designer or a developer to put together a website that really matches your creative vision.
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And then later on, when I want to make changes, when I want to tweak things, I can jump in and do that myself.
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That has made a huge difference for me as someone who's largely a solo creator that works with freelancers.
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And of course, with Squarespace, it's not just about publishing a website there are
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when you're ready to launch go to squarespace.com slash mattdiavella to get 10% off your first purchase of a website or domain.
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Thanks so much for considering.
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Gotta say, I don't love riding on the bike.
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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.
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That might just be because I haven't built up my leg muscles
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or my butt muscles enough
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And I just need to put more time on the bike
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definitely for me It's definitely a lot more difficult riding on
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the bike than it has been going for a walk on the treadmill You might be wondering right now.
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You're like Matt.
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You must be getting into zone 4 zone 5 I'm like 142 beats per minute right now,
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which is like kind of at the top end of zone 2 so Fuck man Andrew Huberman was wrong.
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He was wrong.
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Okay, for context here, I came across a podcast where Andrew Huberman said
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that you can get into Zone 2 by watching your kids.
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Zone 2 cardio can be meshed throughout the daily activities that I and everybody else generally have to do.
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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.
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I just don't see how this could possibly be true going for a casual walk
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or watching Bluey with my kids hasn't gotten me anywhere close to the kind of effort I put in
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when I'm actually training.
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Sorry, Andrew.
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I started hitting more sessions each week, a few during the day, but most after the kids were asleep.
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I turned the baby monitor on, lace up, put on my headphones, play an audiobook, and start pedaling.
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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.
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Since I got off to a slow start, I extended this one a little bit past the 30-day mark.
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I ended up training for 22 days over 42 days in
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total for a grand total of 793 minutes of zone 2 or an average of 132 minutes per week.
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Just a bit short of my goal, but still way more cardio than I've done over the past 20 years combined.
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So I was pretty happy about that.
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My longest streak was six days straight.
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By the end of that run I could feel my energy was dipping.
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I wasn't recovering enough.
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And that was a good reminder for me that more isn't always better.
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Two big lessons that I've learned that might help you if you're looking to get started on a practice like this yourself.
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First, having an at-home solution was just like such a game-changer for me.
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It made consistency more realistic.
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And I'm even considering getting a small weight set at home as well to help me lift because again with parenting,
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It's like I just I just never have time.
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Second, while I'm sure that this is good for me, outside of my actual training sessions,
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I haven't felt any kind of like knock-on effect.
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During my sessions themselves, as I kind of like get into a flow state, I feel a lot better.
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Like just my heart rate getting up, moving around a lot more.
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Like I definitely like that feeling.
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But again, it hasn't really translated outside of those workouts.
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I think the lesson you can take away from that
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and this is something that I've learned through a lot of the 30-day Experiments
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that I've done is
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that 30 days is a great starting point It helps to build the routine
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and the habit It helps you to understand whether it's something
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that you might enjoy going forward how to squeeze it in
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and find that extra time in your day To make it work But
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if you really want to see the health benefits of something
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like zone 2 every day It's probably gonna take a little
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bit more time zone 2 was the perfect way to introduce cardio into my life
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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.
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Next up, I'm gonna run one mile a day for 30 days.
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Первое впечатление: почему этот ролик отличный для практики разговорного английского
Этот видеоролик — настоящий клад для тех, кто учит английский по видео! Диалог естественный, с живым языком, которые используются в повседневной речи. Здесь нет заученных фраз, только честные эмоции и размышления, что делает его идеальным для shadow speech (т.е. повторения за говорящим). Вы научитесь не только правильно произносить слова, но и чувствовать ритм и интонацию разговорного английского.
Разбор: 3 фразы, которые звучат естественно
- «Oh god, this is going to be really...» — Эта фраза с неоконченностью показывает реальную эмоцию (страх или неуверенность). В разговорном английском часто используют такие паузы, чтобы передать состояние, и это делает речь живой.
- «I almost have to hold myself back, remind myself not to go too fast» — Фраза hold myself back (сдерживать себя) и remind myself (напоминать себе) — это обычные выражения, которые используются в повседневных ситуациях. Они звучат естественно, потому что отражают реальные действия.
- «Does Zone 2 training unlock the secrets to a long life... or is it just another trend?» — Вопрос с or (или) помогает выразить сомнение, что очень важно в разговоре. Такой формат вопроса делает речь динамичной и близкой к реальному общению.
Рутина практики: простой цикл для shadow speak
Начните с коротких сессий (5–10 минут). Сначала посмотрите отрывок видео, чтобы понять смысл. Затем включите запись и повторяйте за говорящим сразу же (это и есть shadowspeaks). Обратите внимание на интонацию и паузы — они важнее, чем точное повторение слов. Запишите себя и сравните с оригиналом: это поможет увидеть прогресс. Делайте это ежедневно, и через неделю вы заметите, как ваша речь становится более плавной и уверенной!
Помните: практика разговорного английского — это путь, а не цель. И этот ролик станет отличным спутником на этом пути. Начните прямо сейчас, и вы не разочаруетесь!
Грамматика в этом видео
Конструкции, которые говорящий использует чаще всего, с точными словами из видео:
| Конструкция | В видео |
|---|---|
| Present Perfect Continuous have/has been + -ing — действие началось раньше и продолжается | I've really just been struggling · I've been trying · I've been using |
| Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас | I've done · have exploded · has been |
| Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает | is winded · is sponsored · been born |
Что такое техника Shadowing?
Shadowing — это научно обоснованная техника изучения языка, изначально разработанная для подготовки профессиональных переводчиков и популяризированная полиглотом доктором Александром Аргуэльесом. Метод прост, но эффективен: вы слушаете аудио на английском от носителей языка и немедленно повторяете вслух — как тень, следующая за говорящим с задержкой в 1–2 секунды. В отличие от пассивного прослушивания или грамматических упражнений, Shadowing заставляет мозг и мышцы рта одновременно обрабатывать и воспроизводить реальные речевые паттерны. Исследования показывают, что это значительно улучшает точность произношения, интонацию, ритм, связную речь, понимание на слух и беглость речи — что делает его одним из самых эффективных методов для подготовки к IELTS Speaking и реального общения на английском.