Практика Shadowing: Neuroscientist: Do THIS While You Exercise (No Extra Time Needed) - Изучайте разговорный английский по видео
Создание урока...
1
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,
2
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
3
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,
4
which we'll talk about, but also positive effect. So that's the question.
5
Okay, great question, and thank you so much for asking it, and I particularly like the way you posed it.
6
My answer simply would be that you don't have to choose.
7
You can do both together, and it won't take any extra time.
8
And so exercise, physical exercise, particularly vigorous aerobic exercise of the sort that you're describing,
9
is indeed, as you are hinting, the most empirically well -validated strategy for increasing neuroplasticity.
10
And we can talk more about neuroplasticity in a few moments.
11
But neuroplasticity is neutral with respect to its impact on our mind and on our well -being.
12
If you increase neuroplasticity and you're thinking a lot of unwholesome thoughts,
13
toxic thoughts, if you're in an environment which is stressful,
14
you will increase the likelihood of being stressed and of being challenged
15
because the increase in neuroplasticity is increasing the extent to which those negative thoughts are being encoded.
16
And so simply increasing neuroplasticity in and of itself is neutral with respect to our mind.
17
What the real challenge is,
18
is being able to increase neuroplasticity and simultaneously increase our wholesome or virtuous mind state,
19
if you will.
20
And we can actually do both together.
21
So let me give you a very simple kind of invitation.
22
Next time you do physical exercise, spend a few moments as you are ramping up to do the exercise.
23
It may be putting on your sneakers, getting yourself ready, or it can even be during the exercise itself.
24
Reflect on how doing this physical exercise is beneficial not only for yourself,
25
but it's beneficial for all of those that you touch directly or indirectly.
26
That is, it's a radical act of generosity for you to be improving your health.
27
It's not just something good for you
28
but it's something good for the entire social network
29
that you interact with which in your case is really large um
30
and so in invoking that kind of mind state
31
or um we we um call it a mindset uh uh is uh
32
which is a mindset of generosity and altruism is filling your mind with this virtuous,
33
wholesome motivation while you're doing something that will increase your neuroplasticity.
34
That is the ideal combination.
35
This is something we've called contemplative aerobics.
36
So just, I do think about positive things about myself when I am preparing for exercise.
37
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.
38
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,
39
that is a very new concept to me.
40
And why is that so beneficial for well -being?
41
Because it connects you with others, which is one of the core pillars of well -being.
42
In 2023, the then U .S.
43
Surgeon General Vivek Murthy issued the first health advisory ever issued
44
by a public health officer in the United States on loneliness and social isolation.
45
One of the things he called out in that report is
46
that loneliness is a greater risk factor for premature mortality than is smoking 15 cigarettes a day.
47
Loneliness gets under the skin and affects our biology.
48
And the reverse of that, social connection, also gets under our skin and affects our biology.
49
We know that connecting with others is anti -inflammatory.
50
Practices which help us connect to others,
51
actually change our biology in very meaningful ways that are really important for our mental and physical health.
52
Does the act of just, I guess, this contemplative aerobics, and what sounds to me like also,
53
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,
54
does that somehow just thinking about that help you become more social or connected to others, or how does that work?
55
Yes, if it's done on a regular basis,
56
systematically as a practice with intentional focusing of the mind on those topics,
57
the answer is unequivocally yes we've conducted randomized controlled trials where we have actually randomly assigned people to strategies
58
that engage in these practices compared to those who are doing another kind of strategy.
59
And we've looked at hard -nosed measures of altruistic behavior.
60
We've also looked at the brain using direct measures of brain function
61
and structure using mri and we've shown in in hard nose randomized controlled trials
62
that it doesn't take much to actually change one's behavior
63
and one's biology but you need to do it on a regular basis it's not
64
and just like physical exercise you know
65
that you can't work out for a couple of weeks
66
and then think that the improvements that you may have gleaned from
67
that are going to last forever if you stop working out.
68
It's a practice that you continue to do for hopefully the remainder of your life.
69
And similarly with this, these are practices that we envision people doing for the rest of their life.
70
And I liken it to brushing our teeth.
71
When humans first evolved, none of us were brushing our teeth.
72
And yet most people.
73
I'm sure every listener of this podcast spends at least a few minutes a day brushing their teeth.
74
It's not part of our genome.
75
We've learned to do that.
76
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.
📺 Тот же канал
C1172
If you're gonna drink alcohol, this is the healthiest option
Daily ConversationUniversity StudentsWorking Adults
B21
Eat THESE Foods to Bulk Up & Gain Muscle (Without Excess Fat)
Business EnglishUniversity StudentsWorking Adults
B24
I Study Aging. This Is What I Eat Every Day
Daily ConversationUniversity StudentsWorking Adults
C114
Stop Walking 10,000 Steps/Day (do this for 10 minutes instead)
Business EnglishUniversity StudentsWorking Adults
C16
Stop Cooking With THIS If You Want to Lower Cholesterol
Business EnglishUniversity StudentsWorking Adults
C13
This Is What Happens When You Rely on Stimulants - Andrew Huberman
Business EnglishUniversity StudentsWorking Adults
B2I Study Aging. This Is the Smoothie I Drink Every Day.
Business EnglishDaily ConversationUniversity Students
✨ Рекомендуемое видео
C1129
17 предложений
How exercise benefits your body
Daily ConversationUniversity StudentsWorking Adults
C12
95 предложений
DOPAMINE NATION by Anna Lembke | Core Message
Business EnglishUniversity StudentsWorking Adults
C13
144 предложений
This Exercise Changes How Women Store Belly Fat
Business EnglishUniversity StudentsWorking Adults
C15
102 предложений
Why Studying LESS Makes You Learn Faster (Science-Based)
Business EnglishUniversity StudentsWorking Adults
C179
42 предложений
How playing an instrument benefits your brain - Anita Collins
Business EnglishDaily ConversationUniversity Students
C150 предложений
The Science of Stress: How Does Stress Affect Our Brains and Bodies?
Business EnglishUniversity StudentsWorking Adults
C14
296 предложений
ANYONE can be mentally tough. It's easy.
Business EnglishUniversity StudentsWorking Adults
C13
81 предложений
The #1 Journalling Method for Brain Health You Need to Know | Dr. Arif Khan
Business EnglishUniversity StudentsWorking Adults
C16
384 предложений
Dr. Andy Galpin: Does Cardio Ruin Muscle Growth?.
Business EnglishUniversity StudentsWorking Adults
C136
208 предложений
These 7 Daily Habits Are Reshaping Your Brain Right Now
Business EnglishUniversity StudentsWorking Adults
C12
188 предложений
I wish I'd learned this mental exercise in medical school
Business EnglishUniversity StudentsWorking Adults
Лексика и советы по произношению к этому уроку
В этом видео 76 предложений и 1030 слов для шедоуинга. Речь длится 7:25. Говорящий держит ровный темп — около 139 слов в минуту, удобный для шедоуинга. 83% слов входят в 3000 самых частых слов английского языка; остальные стоит разобрать перед занятием.
Ключевая лексика этого видео
15 слов из видео, которые стоит выучить, с произношением и значением:
| Слово | Произношение | Значение |
|---|---|---|
| connect глагол | /kəˈnɛkt/ | свя́зывать, связа́ть |
| brush существительное | /bɹʌʃ/ | щётка, кисть |
| biology существительное | /baɪˈɑ.lə.d͡ʒi/ | биоло́гия |
| beneficial прилагательное | /ˌbɛn.ɪˈfɪʃ.əl/ | благотво́рный, поле́зный |
| loneliness существительное | /ˈloʊnlinəs/ | одино́чество |
| neutral прилагательное | /ˈnuː.tɹəl/ | нейтра́льный |
| interact глагол | /ɪn.təˈɹækt/ | взаимоде́йствовать |
| mindset существительное | /ˈmaɪn(d)ˌsɛt/ | склад ума́, о́браз мы́слей |
| generosity существительное | /ˌd͡ʒɛn.əˈɹɑ.sə.ti/ | ще́дрость, великоду́шие |
| wholesome прилагательное | /ˈhoʊl.səm/ | поле́зный, благотво́рный |
| topic существительное | /ˈtɑpɪk/ | те́ма, предме́т |
| extent существительное | /ɪkˈstɛnt/ | сте́пень, объём |
| compare глагол | /kəmˈpɛɚ/ | сра́внивать, сравни́ть |
| ideal прилагательное | /aɪˈdi(ə)l/ | идеа́льный |
| mood существительное | /muːd/ | настрое́ние, расположе́ние |
Фразовые глаголы, которые вы услышите
| Слово | Произношение | Значение |
|---|---|---|
| work out глагол | /ˌwɝk ˈaʊt/ | рассчи́тывать, рассчита́ть |
Грамматика в этом видео
Конструкции, которые говорящий использует чаще всего, с точными словами из видео:
| Конструкция | В видео |
|---|---|
| Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас | we've called · we've conducted randomized · we've looked |
| Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает | is indeed · being stressed · being encoded |
| Придаточные определительные who / which + предложение — уточнение о человеке или предмете | environment which is · others, which is · those who are |
Произношение, на которое стоит обратить внимание
Говорящий использует 21 сокращённых и редуцированных форм, например we've, you're, I'm. Произносите их коротко, так, как слышите.
- Звуки «sh» и «zh»: brush /bɹʌʃ/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, motivation /ˈmoʊ.tə.veɪ.ʃən/, invitation /ɪnvɪˈteɪʃən/, isolation /ˌaɪsəˈleɪʃən/
- Длинные слова — следите за ударением: biology /baɪˈɑ.lə.d͡ʒi/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, generosity /ˌd͡ʒɛn.əˈɹɑ.sə.ti/, similarly /ˈsɪm.ə.lə.li/, motivation /ˈmoʊ.tə.veɪ.ʃən/
Как заниматься с этим видео
- Прослушайте всё видео один раз молча и выпишите незнакомые слова.
- Повторяйте предложение за предложением на обычной скорости, пока ваш ритм не совпадёт с ритмом говорящего.
- Запишите себя и сравните с оригиналом, обращая внимание на такие слова, как connect, brush, biology.
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.