跟讀練習: Neuroscientist: Do THIS While You Exercise (No Extra Time Needed) - 通過影片學習英語口語

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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,

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

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,

which we'll talk about, but also positive effect. So that's the question.

Okay, great question, and thank you so much for asking it, and I particularly like the way you posed it.

My answer simply would be that you don't have to choose.

You can do both together, and it won't take any extra time.

And so exercise, physical exercise, particularly vigorous aerobic exercise of the sort that you're describing,

is indeed, as you are hinting, the most empirically well -validated strategy for increasing neuroplasticity.

And we can talk more about neuroplasticity in a few moments.

But neuroplasticity is neutral with respect to its impact on our mind and on our well -being.

If you increase neuroplasticity and you're thinking a lot of unwholesome thoughts,

toxic thoughts, if you're in an environment which is stressful,

you will increase the likelihood of being stressed and of being challenged

because the increase in neuroplasticity is increasing the extent to which those negative thoughts are being encoded.

And so simply increasing neuroplasticity in and of itself is neutral with respect to our mind.

What the real challenge is,

is being able to increase neuroplasticity and simultaneously increase our wholesome or virtuous mind state,

if you will.

And we can actually do both together.

So let me give you a very simple kind of invitation.

Next time you do physical exercise, spend a few moments as you are ramping up to do the exercise.

It may be putting on your sneakers, getting yourself ready, or it can even be during the exercise itself.

Reflect on how doing this physical exercise is beneficial not only for yourself,

but it's beneficial for all of those that you touch directly or indirectly.

That is, it's a radical act of generosity for you to be improving your health.

It's not just something good for you

but it's something good for the entire social network

that you interact with which in your case is really large um

and so in invoking that kind of mind state

or um we we um call it a mindset uh uh is uh

which is a mindset of generosity and altruism is filling your mind with this virtuous,

wholesome motivation while you're doing something that will increase your neuroplasticity.

That is the ideal combination.

This is something we've called contemplative aerobics.

So just, I do think about positive things about myself when I am preparing for exercise.

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.

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,

that is a very new concept to me.

And why is that so beneficial for well -being?

Because it connects you with others, which is one of the core pillars of well -being.

In 2023, the then U .S.

Surgeon General Vivek Murthy issued the first health advisory ever issued

by a public health officer in the United States on loneliness and social isolation.

One of the things he called out in that report is

that loneliness is a greater risk factor for premature mortality than is smoking 15 cigarettes a day.

Loneliness gets under the skin and affects our biology.

And the reverse of that, social connection, also gets under our skin and affects our biology.

We know that connecting with others is anti -inflammatory.

Practices which help us connect to others,

actually change our biology in very meaningful ways that are really important for our mental and physical health.

Does the act of just, I guess, this contemplative aerobics, and what sounds to me like also,

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,

does that somehow just thinking about that help you become more social or connected to others, or how does that work?

Yes, if it's done on a regular basis,

systematically as a practice with intentional focusing of the mind on those topics,

the answer is unequivocally yes we've conducted randomized controlled trials where we have actually randomly assigned people to strategies

that engage in these practices compared to those who are doing another kind of strategy.

And we've looked at hard -nosed measures of altruistic behavior.

We've also looked at the brain using direct measures of brain function

and structure using mri and we've shown in in hard nose randomized controlled trials

that it doesn't take much to actually change one's behavior

and one's biology but you need to do it on a regular basis it's not

and just like physical exercise you know

that you can't work out for a couple of weeks

and then think that the improvements that you may have gleaned from

that are going to last forever if you stop working out.

It's a practice that you continue to do for hopefully the remainder of your life.

And similarly with this, these are practices that we envision people doing for the rest of their life.

And I liken it to brushing our teeth.

When humans first evolved, none of us were brushing our teeth.

And yet most people.

I'm sure every listener of this podcast spends at least a few minutes a day brushing their teeth.

It's not part of our genome.

We've learned to do that.

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.

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本課的詞彙與口語要點

這段影片共有 76 個句子、1030 個單詞可供跟讀。講話部分時長為 7:25。說話人語速平穩，每分鐘約 139 個詞，很適合跟讀。 83% 的單詞屬於英語最常用的 3,000 詞，其餘的詞建議在練習前先學一下。

影片中的重點詞彙

影片中 15 個值得學習的單詞，附發音和釋義：

單詞	發音	釋義
connect 動詞	/kəˈnɛkt/	連線 /連線
brush 名詞	/bɹʌʃ/	刷子, 刷
biology 名詞	/baɪˈɑ.lə.d͡ʒi/	生物學 /生物學
beneficial 形容詞	/ˌbɛn.ɪˈfɪʃ.əl/	有益的, 有利的
loneliness 名詞	/ˈloʊnlinəs/	寂寞, 孤獨 /孤獨
neutral 形容詞	/ˈnuː.tɹəl/	中立
interact 動詞	/ɪn.təˈɹækt/	互動 /互動
mindset 名詞	/ˈmaɪn(d)ˌsɛt/	心態 /心態, 思維模式 /思維模式
generosity 名詞	/ˌd͡ʒɛn.əˈɹɑ.sə.ti/	慷慨, 寬厚 /寬厚
wholesome 形容詞	/ˈhoʊl.səm/	治癒的，治癒系
topic 名詞	/ˈtɑpɪk/	主題 /主題, 話題 /話題
extent 名詞	/ɪkˈstɛnt/	範圍 /範圍
compare 動詞	/kəmˈpɛɚ/	比, 比較 /比較
ideal 形容詞	/aɪˈdi(ə)l/	理想的
mood 名詞	/muːd/	心情, 情緒 /情緒

影片中出現的短語動詞

單詞	發音	釋義
work out 動詞	/ˌwɝk ˈaʊt/	計算 /計算, 算出

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
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	we've called · we've conducted · we've looked
定語從句 who / which + 從句 — 補充說明人或事物	environment which is · others, which is · those who are
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	being challenged · being encoded

需要注意的發音

說話人用了 21 次縮略和弱讀形式，例如 we've, you're, I'm。請按聽到的簡短形式來說。

“sh” 和 “zh” 音: brush /bɹʌʃ/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, motivation /ˈmoʊ.tə.veɪ.ʃən/, invitation /ɪnvɪˈteɪʃən/, isolation /ˌaɪsəˈleɪʃən/
長單詞——注意重音位置: biology /baɪˈɑ.lə.d͡ʒi/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, generosity /ˌd͡ʒɛn.əˈɹɑ.sə.ti/, similarly /ˈsɪm.ə.lə.li/, motivation /ˈmoʊ.tə.veɪ.ʃən/

如何用這段影片練習

先完整聽一遍影片，不要開口，記下不認識的單詞。
用正常速度逐句跟讀，每句重複到你的節奏與說話人一致為止。
錄下自己的聲音並與原聲對比，特別注意 connect, brush, biology 這類單詞。

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: Neuroscientist: Do THIS While You Exercise (No Extra Time Needed) - 通過影片學習英語口語

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