Практика Shadowing: Stop Walking 10,000 Steps/Day (do this for 10 minutes instead) - Изучайте разговорный английский по видео

Выберите режим практики

Каждый режим открывает полноэкранную комнату практики.

160 предложений

Если предложения слишком короткие или длинные, нажмите Edit, чтобы их изменить.

What are your thoughts on exercise and the current suggestions and recommendations around exercise?

Well, I'm glad you asked this question.

I think I've been thinking about this a lot.

I did a podcast on the current exercise guidelines, and I think they need to be updated.

I think they're not good enough.

And it's important for people to realize how these exercise guidelines were formulated and what they mean. So typically,

you'll hear exercise guidelines 150 to 300 minutes a week of moderate intensity exercise is good for optimal health

or 75 minutes to 150 minutes a week of vigorous intensity exercise, right?

So they're basically a two-to-one ratio, right?

Twice as many minutes for moderate intensity as vigorous intensity.

What is defined as moderate versus vigorous?

That's also important because it's different across different studies.

In these guidelines, it's basically moderate intensity is you're walking.

You're moving with intent, but not really, really fast.

You're walking at maybe a fast pace, but you're not jogging and you're not running.

That kind of activity would be considered moderate.

Vigorous would be considered jogging, running, swimming, cycling.

So the kind of activity where you're actually moving fast with intent.

Why do we have this two to one ratio?

Where did it come from?

Well, it all came from energy expenditure.

You burn twice as many calories if you're doing vigorous intensity exercise as you do if you're doing moderate intensity, right?

So if you're walking one mile, you'll burn X amount of calories.

If you jog that mile, you'll burn twice as many calories.

That's where these guidelines came from, the two-to-one ratio, right?

Weight loss, energy expenditure.

But that's not necessarily what's important for reducing cancer mortality, reducing cardiovascular-related mortality, reducing all-cause mortality, right?

These guidelines use that data, this two-to-one ratio of energy expenditure, And then they looked at other studies and said,

okay, how much exercise is required to reduce cardiovascular weight mortality or all-cause mortality?

And they kind of like connected the dots.

By the way, these studies also were using questionnaires.

They weren't actually measuring how active people were.

A new study came out, and I did a Journal Club podcast on it

because it was the study that I felt was so important

that I wanted to break down all the components of the study with another scientist.

and talk about them because it's very important.

So journal clubs, typically in science, you have them in my career, it was, you know, sometimes it was once a week, other times it was once a month.

And someone, you choose a study that's important, and you break it down, and you talk about the results, and you talk about the methods, and talk about what the findings mean.

That's what a journal club is.

And it's essentially, you choose a journal and a publication within that journal, and it's a club.

You have different scientists that are talking about it.

Why did this warrant a journal club?

Because I think this study basically is strong enough data that it's implying we need to change our exercise guidelines,

at least the messaging of them, at the very least.

And I'll tell you why.

Because I talked about these guidelines, how they're formulated.

They're using questionnaires.

They're not measuring anything.

Well, a new study came out.

Not only did it measure physical activity through these accelerometers, it was able to measure how active people were and the type of activity, whether it was, I mentioned moderate versus vigorous.

They also measured light physical activity.

That would be considered walking around your house, kind of doing that kind of light activity, not necessarily going for a walk or going for a run.

And they looked at deaths from different causes of disease.

They looked at deaths from all causes.

So all-cause mortality.

They looked at cancer-related deaths.

They looked at cardiovascular-related deaths.

They looked at type 2 diabetes.

They looked at heart attacks, right?

And what was so profound was that what we found,

what they found, and what we now know is that everything changes in terms of how important vigorous intensity exercise is.

It's so much more valuable than we thought.

It's not two to one.

So if we're looking at all-cause mortality, you know, dying from all causes, cancer, respiratory, anything related that's non-accidental, for every one minute of vigorous intensity exercise,

you had to do four minutes of moderate intensity,

and you had to do like 100 to 150 minutes of light exercise to get the same reduction in all-cause mortality.

For every one minute.

For every one minute of vigorous intensity exercise.

It gets better, okay?

For every one minute of vigorous intensity exercise to reduce your death from cardiovascular disease, you had to do eight minutes of moderate intensity

and 200 minutes of light exercise for every one minute of vigorous intensity exercise.

It's huge.

To reduce your type 2 diabetes risk, for every one minute of vigorous, you had to do 10 minutes of moderate intensity, or you had to do,

again, you're in the 150 minutes to 200 minutes of light exercise.

To reduce your risk of dying from cancer, for every one minute of vigorous intensity exercise, you had to do four minutes, about four minutes of moderate intensity.

And for light, it was like, it was almost not even happening.

I mean, it was like 250, 300, like you had to just a ton of minutes, unbelievable amount of minutes, okay?

But the value of vigorous intensity exercise is so much more than this two to one ratio based on energy expenditure,

based on burning calories that our guidelines were based on.

It's time to rethink them.

It's time to tell people, hey, if you're getting out and you're going for a run, it is worth way more than you think it is in terms of reducing your disease risk

and your death from that disease, right?

Also, what was really interesting about this study, and this goes back to this exercise snacks that we talked about before last episode,

is that because there were people or participants were wearing these accelerometers on their wrist, they were able to measure all physical activity.

Let's say you have a new puppy and you're sprinting in the yard

and playing with them for a minute or two minutes or three minutes or whatever, not 30 minutes in the gym, right?

Or not 30 minutes on the treadmill, but you're just a short burst, or you're playing with your grandkids or your kids and you're playing tag, whatever.

Those moments count.

They really add up.

And that is also a take home from this study

and other studies is that you can actually get massive benefits from the sprinting, the vigorous exercise, one minute, two minutes, three minutes.

Women that did three

and a half minutes of just this vigorous types of exercise per day lowered their cancer risk by 40%.

Yes, three and a half minutes a day.

This was in women.

Now, there's bigger studies showing men and women that exercise nine minutes a day, the short, vigorous types of exercise, adding up, not nine minutes altogether, but like a minute here,

a minute there, a minute here, right?

It adds up.

40% lower cancer-related mortality, 50% lower cardiovascular-related mortality.

100

And that's another big take-home from this study

101

that I really want people to know about because some people don't like spending 30 minutes or putting out, blocking out a 30-minute time or an hour-long time to go to the gym.

102

They should.

103

I mean, if they want their peak span, that's what you're going to have to do.

104

But if you're just wanting to avoid disease and be in your health span,

105

you know, you can get that by doing these short moments of short bursts of physical activity, and those count.

106

And some people are like, oh, thank God.

107

Thank God I can do that because I hate going to the gym.

108

I'll, you know, they just won't do it.

109

They won't do it.

110

A lot of people as well are caught up with this 10,000 steps a day thing.

111

Yes.

112

10,000 steps a day.

113

What's that facial reaction for people that can't see your face?

114

She looked up into the corner like I personally offended her.

115

Yeah.

116

I look, any exercise is better than none.

117

I want to just get that on the table.

118

Okay.

119

That's important.

120

I don't want to totally diss the 10,000 steps a day, but I think that we need to ditch it.

121

I think we need to ditch 10,000 steps a day and say 10 minutes a day.

122

10 minutes a day of getting your heart rate up.

123

You can do bodyweight squats.

124

You can, you know, play tag with your kids or your grandkids.

125

You can do shorter bursts of it, but it needs to be 10 minutes.

126

And if you get to that 10 minutes a day, 50% lower cardiovascular-related mortality, 50% lower all-cause mortality, 40% lower cancer mortality.

127

That is what you're going to get.

128

10,000 steps a day is not gonna get you that.

129

We just talked about it.

130

It's not gonna get you that, right?

131

It's a different ratio.

132

It's not two to one ratio.

133

I imagine there's people thinking, you used three terms that are vigorous, moderate, and light.

134

We probably need to quite clearly define those definitions.

135

Like what is vigorous?

136

Right.

137

Heart rate, is it or?

138

Vigorous intensity exercise can be heart rate and it is heart rate in a lot of studies that are done.

139

In terms of the exercise guidelines, they don't use heart rate, they're using movement.

140

Like when I say accelerometer, I mean moving fast.

141

So they're able to measure the acceleration of your movement.

142

And so the way that they're talking about it in these exercise guidelines studies is moving fast.

143

Moving fast would be jogging, running, swimming, biking, you're moving stepper stepper would would stepper we'd be moving fat

144

even even weights are moving fast that's part of it too weights you're doing you're doing weights wait

145

because you'll because they're on your wrist and so if you're

146

if you're doing bicep curls or you're doing you know something with your with your wrists

147

that are fast it's part of that it's part of

148

that equation as well heart rate isn't the thing they were measuring

149

but that's a consequence of moving fast it is it is

150

so you want to be thinking about getting your heart rate personally

151

when i think about it and if i'm talking about in the context of these exercise guidelines,

152

I would say that heart vigorous would be probably considered 70% or more of your max heart rate would be considered vigorous.

153

Previously, when I'm talking about vigorous, I also talk about high-intensity interval training, and that's more like 80% of your max heart rate or higher.

154

Very important for improving VO2 max and cardiorespiratory fitness.

155

But in these studies, heart rate is more like a 70% your max heart rate and more, because that's you can be jogging at that rate right jogging

156

or running that's a big that's vigorous intensity exercise if you're below

157

that if you're like you know 50% your max heart rate that's considered moderate intensity

158

and then you know maybe even lower than that

159

if you're just sort of you know walking around the house

160

I mean that's not even going out much at all that's light that's considered light

Скачать приложение

Всё для свободной речи

ИИ-оценка произношенияОценка каждой фразы

Практика IPAОсвойте каждый звук

СловарьСоберите свой словарный запас

Игра со словамиУчитесь играя

Сканировать QR

Download on theApp Store Get it onGoogle Play

Тот же канал

172

FOR YOU

Лексика и советы по произношению к этому уроку

В этом видео 160 предложений и 1921 слов для шедоуинга. Речь длится 10:27. Говорящий говорит быстро, около 184 слов в минуту, поэтому звуки часто сливаются и сокращаются. 85% 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
intensity существительное	/ɪnˈtɛnsɪti/	интенси́вность
moderate прилагательное	/ˈmɑdəɹət/	уме́ренный, сде́ржанный
mortality существительное	/mɔɹˈtælɪti/	сме́ртность
ratio существительное	/ˈɹeɪ.ʃoʊ/	отноше́ние, соотноше́ние
cardiovascular прилагательное	/ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/	серде́чно-сосу́дистый
expenditure существительное	/ɛkˈspɛndɪt͡ʃə/	расхо́дование, расхо́д
calorie существительное	/ˈkæləɹi/	кало́рия
burst глагол	/bɜːst/	ло́паться, ло́пнуть
wrist существительное	/ɹɪst/	запя́стье
necessarily наречие	/ˌnɛs.əˈsɛɹ.ə.li/	обяза́тельно
spin глагол	/spɪn/	верте́ться, крути́ться
versus	/ˈvɝsəs/	про́тив
define глагол	/dɪˈfaɪn/	определя́ть, определи́ть
intent существительное	/ɪnˈtɛnt/	наме́рение
scientist существительное	/ˈsaɪəntəst/	учёный, учёная

Фразовые глаголы, которые вы услышите

Слово	Произношение	Значение
come out глагол	/ˌkʌm ˈaʊt/	выходи́ть, вы́йти
break down глагол		ломаться, сломаться
go out глагол		выходи́ть, вы́йти
put out глагол		выкла́дывать, вы́ложить

Грамматика в этом видео

Конструкции, которые говорящий использует чаще всего, с точными словами из видео:

Конструкция	В видео
Условные предложения if + предложение, will/would + глагол — условие и его результат	if you're walking one mile, you'll burn · If you jog that mile, you'll burn
Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает	be updated · were formulated · is defined

Произношение, на которое стоит обратить внимание

Говорящий использует 59 сокращённых и редуцированных форм, например you're, they're, you'll. Произносите их коротко, так, как слышите.

Звуки «th»: altogether /ɔl.tuˈɡɛð.ɚ/, rethink /ɹiːˈθɪŋk/
Звуки «sh» и «zh»: ratio /ˈɹeɪ.ʃoʊ/, publication /ˌpʌblɪˈkeɪʃ(ə)n/, essentially /ɪˈsɛnʃəli/, reduction /ɹɪˈdʌk.ʃən/, suggestion /səˈd͡ʒɛst.ʃən/
Длинные слова — следите за ударением: intensity /ɪnˈtɛnsɪti/, mortality /mɔɹˈtælɪti/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, expenditure /ɛkˈspɛndɪt͡ʃə/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/

Как заниматься с этим видео

Прослушайте всё видео один раз молча и выпишите незнакомые слова.
Начните со скорости 0,75×, повторяйте предложение за предложением и вернитесь к обычной скорости, когда станет легко.
Запишите себя и сравните с оригиналом, обращая внимание на такие слова, как intensity, moderate, mortality.

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.

Техника шедоуинга: читать полное пошаговое руководство →

Практика Shadowing: Stop Walking 10,000 Steps/Day (do this for 10 minutes instead) - Изучайте разговорный английский по видео

Выберите режим практики

Скачать приложение

Тот же канал

If you're gonna drink alcohol, this is the healthiest option

Eat THESE Foods to Bulk Up & Gain Muscle (Without Excess Fat)

I Study Aging. This Is What I Eat Every Day

Stop Cooking With THIS If You Want to Lower Cholesterol

This Is What Happens When You Rely on Stimulants - Andrew Huberman

Neuroscientist: Do THIS While You Exercise (No Extra Time Needed)

I Study Aging. This Is the Smoothie I Drink Every Day.

Рекомендуемое видео

What Happens When You Walk Every Day? (Doctor Explains)

Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin

Simple Science to Burn Fat Like a Pro

The Health Belief Model

Phát âm chuẩn cùng VOA - Anh ngữ đặc biệt: Running and Longevity (VOA)

I tried zone 2 training for 30 days (what I learned)

How exercise benefits your body

what is the buteyko method?

You Don't Need Barefoot Shoes to Fix Your Feet

Neuroscience Confirms - Why Doing Less Helps You Achieve More

Learn Real Life English with My Health Routine 🧘‍♂️ | Comprehensible Input

Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair