跟讀練習: Dr. Stacy Sims: How Much Lifting A Week? What One Study Found - 通過影片學習英語口語

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Do you think there's a lot on, you know, obviously all of us look at Instagram and social can be good and bad, can motivate us, but at the same time can sort of be a bit misleading

because like there seems to be a competition at the moment, at least on the algorithm that is applying itself to me, is that plyometrics is becoming,

it's nearly becoming a bit of a show -off game.

It's nearly like saying those deadlifts are useless and you should be doing this plyometrics.

And actually, when you look at these dudes, like they're unbelievably built.

Like I'm thinking, my God, I never looked like that.

And I don't know anyone who's ever looked like that.

And maybe I should have been doing this sort of stuff before.

Is this misleading us?

And where does social fit into this whole game that you're in?

Yeah.

So if we think about social and clickbait, that's the problem, right?

People will put really polarizing things on social to get people to watch them.

And it's just like reality TV is completely scripted.

It's curated to be what is coming out, right?

So when we start really leaning into social media, it doesn't give you the full story or the nuances.

So if I'm thinking about the algorithm that you're locked into with everyone showing off about their power moves, I always go back to,

well, how did you develop that power in the first place?

We know that hip thrusts

and deadlifts are paramount for being able to build up the

posterior chain in order to have a high sprint capacity and a high power of jumping capacity.

So that's the part that they're not telling you.

They're not saying I had to build a base of strength first before I could do these power moves.

And this is where we start to see injury and deflation

and lack of confidence because people are leaning into these clickbait reels

or these short snippets of time that have been curated for a message rather than giving the full story.

So it's a slow build too.

So how important is that for people to understand, look, I've never done any exercise.

I would like to do some exercise because I now understand that there's a lot of benefits in terms of lifespan, but also probably equally important, probably maybe more important, healthspan,

being healthy during that long life.

I'm going to start doing some resistance work.

For example, my dad never did resistance work, but around about 85, he started, he asked me, could I get him some hand weights?

And then he conquered those ones that are only two and a half.

Then he got to five kilos and he started, you know, standing up and sitting down in the chair and those sorts of things.

He realized, I don't know why he realized, but he realized that, you know, lifting some resistance stuff is important.

And what should we be doing now if we're, you know, if a 40 -year -old person is sitting here listening to you speak,

woman, what should she be thinking about?

I don't mean sort of building a program, but what she should be thinking about is having like an appropriate program,

like between, say, heart, lung and resistance work.

I mean, she should be doing resistance for one hour a week.

I mean, I listened to Peter T and Peter sort of says things like, you know, you should be doing you know 150 minutes of zone two and three

and then you should like it's sort of like I think

fuck like I don't know enough time to do all this

sort of stuff um that's like I don't I'm trying to work at where the optimum is

and what what should a woman be thinking about there was a study

that came out last week about weight lifting

and what's the optimal sweet spot yeah ironically it's 119 minutes a week not a week yeah

so I mean that can be divided up into what um 30 -ish minute sessions a week, right?

So it doesn't take a lot and ideally total body.

So you're doing some compound movements.

After that, they see the risk factors for all -cause mortality doesn't go down,

but it really does significantly have an impact on things like dementia and bone and sarcopenia when you hit that 119 minutes.

Positively.

Positive, yeah.

Yeah.

Yeah, absolutely which is a pretty far cry from the two moderate exercise resistance training sessions

that things like ACSM have out there.

We're starting to see more and more research on the benefits of resistance training.

Not only that, but resistance training does give you metabolic changes.

As we talk about Zone 2 and mitochondria and that kind of stuff, we still get mitochondrial changes with resistance training.

And when we're talking about cardiovascular and reducing things like visceral fat.

We need a really high intensity work for that.

We know that short bouts of really high intensity work improve cardiovascular because,

one, we're having to really shift blood rapidly to the muscles in the heart under high load.

So we have a vascular component that improves our blood pressure and the way that our body controls blood flow.

We see that when you do high intensity, it uses a lot of blood glucose,

so it improves insulin sensitivity because the muscle cells then adapt to be able to use glucose without insulin.

If we have less insulin resistance, then we also decrease our leptin resistance,

which becomes a problem for women in their mid to late 40s where they never feel like they're really full

and they're craving lots of carbohydrate.

There's a change in the gut microbiome, but we are also starting to see a little bit of leptin resistance because that goes up as insulin resistance goes up.

So if we're talking about high -intensity work, that helps with metabolic from a hormonal standpoint.

It also creates a change so that your body doesn't have a stimulus to store visceral fat, which is that deep abdominal kind of dangerous fat.

And it improves our heart and lungs

because we have to be able to shift blood quickly and get oxygen to the working muscles.

So then when we're looking at what does that look like in a week, right?

So if we can hit three 40 -minute sessions a week, in that 40 -minute session,

you're spending some time doing some mobilization and warm -up

because we have to make sure our tendons and ligaments are warmed up as well as our muscles, get into some compound loading, and then we finish with a couple of sprints

or a couple of one -minute efforts with one minute off

so that we're getting to that higher range of our anaerobic capacity.

And if we think about it from a longevity marker, it's hitting those capacities, right?

We're hitting VO2 with our high intensity at the end.

We're hitting our grip strength through total body compound movement.

We're helping with brain health, cardiovascular health.

We're helping with mobility and agility because we're warming up properly.

So you're hitting all the notes that help protect you from having just lifespan.

But it's really improving your ability to have a health span.

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本節課你將練習什麼？

這節課我們將通過一段關於健身的對話，練習英語聽力和口語表達。你會學到如何用英語討論健身理念、科學研究，還能掌握實用的日常表達。通過跟讀（shadow speak）練習，你能提高英語發音，同時理解對話中的邏輯和語氣。

核心詞彙與短語

plyometrics：增強式訓練（一種高強度的爆發力訓練）
posterior chain：後鏈（指身體後側的肌肉群，如臀部、大腿後側等）
compound movements：複合動作（同時鍛鍊多個肌肉群的動作，如硬拉、深蹲）
zone two and three：二區和三區（指運動強度分割槽，二區為中等強度，三區為較高強度）
healthspan：健康壽命（指健康生活的時間長度，而非單純的壽命）

跟讀練習技巧

這段對話的語速適中，語氣自然，很適合進行shadow speech練習。建議你先完整聽一遍，抓住整體意思，再逐句跟讀。注意模仿說話人的重音和停頓，比如在提到“119分鐘”時的強調語氣。練習時可以先放慢速度，確保每個單詞的發音準確，尤其是“posterior chain”這樣的專業術語。通過反覆跟讀（shadowspeak），你不僅能提高英語發音，還能提升口語的流暢度。記住，每天堅持15分鐘，比一次性練很久更有效。別擔心犯錯，大膽開口，跟著影片中的對話節奏走，你會慢慢發現自己的進步！

影片中的語法

說話人最常用的結構，並附上影片中的原話：

結構	影片中的用法
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	have been curated · can be divided · are warmed
現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事	have been curated · I've never done

什麼是跟讀法？

跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。

影子跟讀法: 閱讀完整分步指南 →

跟讀練習: Dr. Stacy Sims: How Much Lifting A Week? What One Study Found - 通過影片學習英語口語

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本節課你將練習什麼？

核心詞彙與短語

跟讀練習技巧

影片中的語法

什麼是跟讀法？