Практика Shadowing: This Exercise Changes How Women Store Belly Fat - Изучайте разговорный английский по видео
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Let's move on to the second key exercise that you are recommending women pay attention to as they get older,
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HIIT training, high intensity insupport training.
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That is a term that is used a lot.
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It is misunderstood a lot.
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So why don't you take it from the top?
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What is it and why is it so important for all of us, but particularly, I guess, for women to do as they get older?
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Yeah.
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So globally, Western society has become very comfortable in environments that doesn't challenge the body.
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We sit in rooms that are temperate.
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We have food and water available all the time.
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So when we ask someone to become uncomfortable, they're like, eh.
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High intensity interval training is the uncomfortable part of exercise that really does invoke positive change.
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so we talk about high intensity interval training it is where
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we're looking at polarizing a session where our intervals are 80 percent
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or more of our maximum effort
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and our recovery can be anywhere from one to four minutes
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at 50 percent of our capacity can i just pause you there stacy only
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because the term polarized some people who are listening maybe haven't heard
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that if you could just explain what polarization is but also then
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when you say 80 and 50 you're not necessarily implying
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that people have to get heart rate monitors
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and measure all the stuff are you
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so could you just clarify those two things just so everyone's on board with with this as we go forward
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sure so when i talk about polarized i mean the top end of effort
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and the very bottom end of effort we want to stay out of the middle okay
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because the middle is what we call the gray zone
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and i mentioned it earlier where it's too easy to be hard
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and it's too hard to be easy
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so you don't really get very much adaptation in
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that kind of middle zone so we want the really hard part
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and the really easy part and we call that polarized training
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when i talk about 80 on a scale of one to ten you're hitting an eight nine
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or ten in our efforts and for our recovery we're hitting a four
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or five in our effort
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so we're really like okay bring it right on down to
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really easy trying to recover fully before we hit the next interval
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so when we're talking about high intensity interval training there's also a subset in there sprint interval training
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which i'll get to in a minute
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but an example a really good example of high intensity interval training is something that that we like to say EMOM,
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every minute on the minute.
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So for one minute, you might be doing uh tuck jumps or star jumps
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the next minute you might be doing some kettlebell swings the third minute you might be doing some
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jump lunges and then the fourth minute maybe you're throwing kettlebell swings back in the the fifth minutes fully off.
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So you have four minutes where you're working probably 50 seconds.
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So you have 10 seconds to go to the next exercise.
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So four minutes of pretty hard work, one minute of full recovery, and then you hit the four minutes again.
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And that's a form of high intensity interval training.
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Right.
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So you really four minutes of work, one minute recovery.
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So that's high intensity interval training.
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If I talk about the subset of sprint interval training, this is where the recovery is really important and it's longer.
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So with sprint interval training, it's 30 seconds or less, as hard as you can possibly go.
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And then you have two to three minutes of full recovery
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because you're trying to be able to do that interval just as hard, if not harder.
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And it doesn't mean running sprint.
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The sprint term is really about the effort.
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How hard can you go for 30 seconds or less?
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It could be running upstairs.
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It could be kettlebell swings.
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It could be battle ropes.
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It could be running.
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It could be assault bike.
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It could be rowing erg.
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It could be swimming.
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It could be any kind of mode of exercise as long as the intensity is at
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that 10 on a scale of one to 10 for 30 seconds or less.
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And then the recovery is two to three minutes to fully recover your central nervous system
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and some of your metabolic capacity to be able to hit that interval again.
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Most people were like, that sounds really easy.
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So I have to push really hard for 30 seconds.
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Maybe I'll be able to do four or five of those.
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When they first start doing them, after the second one, they're like, well, I'm done.
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I don't want to do this again.
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But it's really important to understand that subset versus high intensity interval training because they do two different things.
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So if we look at sprint interval training, so that's 30 seconds or less, as hard as you possibly can with full recovery in between.
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This is such a strong stimulus and stress to the body that it creates a myriad of epigenetic changes.
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So this means more permanent changes within the skeletal muscle.
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Most importantly, we talk about the GLUT4 protein.
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So if we think about insulin as a key, it opens the door to the cell to allow glucose to come in.
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But as we get to be perimenopausal and onwards, insulin doesn't work so well.
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It's like a rusty key in the lock, doesn't quite open the door.
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So that's insulin resistance.
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We talk about GLUT4 proteins.
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This is like the secret passageway that opens up and says, hey, glucose, come on in.
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So we're doing that super high intensity work.
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We start to express more of those GLUT4 proteins.
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So now we have availability of glucose coming in.
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And so we really do get the benefit of better glucose control.
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The other thing with that super high intensity work is we now have a greater amount of myokines that are released.
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So these are those little hormone messengers that get released from skeletal muscle under work.
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And what the myokine does is it goes and signals to the liver
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that we don't need to change the molecular structure of these free fatty acids into an esterified fatty acid.
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So esterified fatty acids is the form that gets stored as visceral fat.
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So instead, the myokines say, no, we want them to stay as free fatty acids so
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that we can pull them into the mitochondria to use it as rest.
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So it improves our total lipid profile as well.
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So when you say free fatty acids, you're talking about, in layman's terms, fat.
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And you're saying that this fat, instead of being stored as visceral fat,
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which is that sort of harmful internal fat that cakes our organs that is associated with an increased risk of, frankly, a lot of different chronic diseases,
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you bypass that, basically, when you're doing sprinting training.
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So this directly is going to help people with their visceral fat, also their belly fats.
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Is that fair to say?
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Yes.
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So that's when we're talking about the metabolic control of things that have changed.
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Sprint interval training is super important to getting that metabolic control, to being able to have better blood glucose,
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to being able to have better lipids, to have less storage of abdominal fat, the visceral and subcutaneous.
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And because it's such a strong stress, we see the sheer stress on the vessels.
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So the amount of blood that's running against our blood vessels, it causes more what we call VEGF,
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which is a growth factor that allows our blood vessels to become more compliant, to be able to stretch in and contract a lot faster.
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So we're getting that sheer stress that's allowing our blood vessels to adapt to then have better blood pressure control.
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So when we're looking at all the things that happen to perimenopausal women from a clinical perspective, we see an elevation in our blood lipids,
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particularly our LDL and our total cholesterol, a change in our orthostatic tolerance or actually an increase in our resting blood pressure.
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We see a change in our resting blood glucose because we have more insulin resistance.
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so if we are doing just maybe two of these sprint interval sessions a week we get these
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permanent changes these epigenetic changes that is going to change
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that clinical outcome for the good
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so we get better blood pressure control we have better blood glucose we have better blood lipid profiles
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and of course we have the reduction in the visceral fat gain Although this is overly simplistic,
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and of course, the body doesn't work like this, right?
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Can we say that the strength training that we've been through in detail
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is better for our nervous system and our power and our balance as we get older,
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and the sprint interval training is better for our metabolic health?
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I know they're both links.
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I know you can't separate it like that, but is it useful to look at it like that?
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Yeah, absolutely.
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It is very useful to look at it that way.
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Because when women are faced with what's going on,
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some women are faced with more scary clinical outcomes with regards to what's happening from a metabolic standpoint.
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And they might not be seeing as much decrease in their strength.
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Yeah.
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So they're going to want to put more of an emphasis on metabolic control.
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So they're going to lean into the sprint stuff.
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Most women start to see aesthetic changes of body comp, and that scares them more than the clinical, because the clinical is just on the edge.
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So they're going to gravitate more towards the strength training because they want the power and the strength, and they want more of the aesthetic value of building muscle.
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So it is that individual choice.
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It's like, but we know these things are happening.
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It's just when we look at the bell curve, there are people all over the place.
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So from an individual standpoint, it's like, what's the most important point right now that we can work on?
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Is it the metabolic control and the metabolic outcomes?
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Let's lean into high intensity and sprint interval training.
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Is it the bone density and the lean mass loss?
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Let's lean into the strength training.
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And then we'll add the other one back.
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We'll add the other one down the line.
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Контекст и общий смысл
В видео разговор идет о тренировках высокой интенсивности (HIIT) и их роли в здоровье женщин, особенно с возрастом. Спикер объясняет, что современное общество редко подвергает тело стрессам, а HIIT — это способ вызвать положительные изменения, используя полярные интервалы: очень тяжелую работу и активное восстановление. Это полезно не только для физики, но и для понимания специализированной лексики на английском.
5 ключевых фраз для повседневной коммуникации
- "High intensity interval training" — тренировка высокой интенсивности с интервалами. Используйте, когда говорите о фитнесе: "I do high intensity interval training three times a week".
- "Polarized training" — полярная тренировка (сочетание тяжелых и легких интервалов). Например: "Polarized training helps improve endurance".
- "Gray zone" — серый зона (средняя интенсивность, где адаптация мала). Фраза: "Avoid the gray zone if you want results".
- "Every minute on the minute (EMOM)" — каждый минуту по минуте (форма тренировки). Например: "Today we'll do EMOM with squats".
- "Full recovery" — полное восстановление. Используйте: "Take 2 minutes for full recovery between sets".
Пошаговый гид по shadowing для этого видео
Shadowing английский — отличный способ улучшить произношение английского и понимание речи на слух. Вот как работать с этим диалогом:
- Посмотрите видео без субтитров, чтобы понять общий смысл. Обратите внимание на интонацию при объяснении терминов (например, "polarized training").
- Запишите короткие отрывки (10-15 секунд) с объяснением HIIT. Повторяйте за спикером сразу после него, копируя ритм и ударения. Это поможет освоить "shadow speech".
- Работайте с фразами из списка. Выделите их в тексте, повторите несколько раз, затем используйте в своих предложениях. Например: "EMOM is a type of high intensity interval training".
- Проверьте себя: после тренировки запишите свой речь и сравните с оригиналом. Обратите внимание на долгие слова (например, "adaptation") и их произношение.
Используйте shadowing site, чтобы найти больше материалов на эту тему, и практикуйтесь регулярно — результаты не заставят себя ждать!
Грамматика в этом видео
Конструкции, которые говорящий использует чаще всего, с точными словами из видео:
| Конструкция | В видео |
|---|---|
| Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает | are released · being stored · is associated |
| Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас | has become · haven't heard · have changed |
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.