跟讀練習: This Exercise Changes How Women Store Belly Fat - 通過影片學習英語口語
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144 句
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1
Let's move on to the second key exercise that you are recommending women pay attention to as they get older,
2
HIIT training, high intensity insupport training.
HIIT 訓練，即高強度間歇訓練。
3
That is a term that is used a lot.
這是一個常用的術語。
4
It is misunderstood a lot.
它經常被誤解。
5
So why don't you take it from the top?
那你為什麼不從開頭重新來一遍呢？
6
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?
它到底是什麼，為什麼對我們所有人都如此重要，尤其是我想對年長女性來說，為什麼隨著年齡增長這麼做會格外關鍵？
7
Yeah.
是的。
8
So globally, Western society has become very comfortable in environments that doesn't challenge the body.
從全球範圍來看，西方社會已經非常適應那些不會對身體構成挑戰的環境。
9
We sit in rooms that are temperate.
我們坐在溫度適宜的房間裡。
10
We have food and water available all the time.
我們隨時都有食物和水供應。
11
So when we ask someone to become uncomfortable, they're like, eh.
所以當我們要求別人走出舒適區時，他們往往會表現得很不情願。
12
High intensity interval training is the uncomfortable part of exercise that really does invoke positive change.
高強度間歇訓練是運動中讓人感到不適的部分，但它確實能帶來積極的改變。
13
so we talk about high intensity interval training it is where
我們來談談高強度間歇訓練，它是一種……
14
we're looking at polarizing a session where our intervals are 80 percent
我們正在考慮將一個會話的間隔設定為80%來進行極化處理。
15
or more of our maximum effort
或是付出我們更多的最大努力
16
and our recovery can be anywhere from one to four minutes
我們的恢復時間可能在一分鐘到四分鐘之間。
17
at 50 percent of our capacity can i just pause you there stacy only
我們目前的產能只有50%，史黛西，我能先打斷你一下嗎？
18
because the term polarized some people who are listening maybe haven't heard
因為“極化”這個術語，有些正在聽的人可能沒聽過。
19
that if you could just explain what polarization is but also then
如果您能解釋一下什麼是極化，然後再……
20
when you say 80 and 50 you're not necessarily implying
當你說80和50的時候，你不一定是在暗示
21
that people have to get heart rate monitors
人們必須配備心率監測儀
22
and measure all the stuff are you
然後把所有東西都量一量，你呢？
23
so could you just clarify those two things just so everyone's on board with with this as we go forward
所以你能不能就澄清一下這兩點，這樣我們接下來推進的時候大家都能達成共識？
24
sure so when i talk about polarized i mean the top end of effort
當然，我所說的“polarized”指的是付出最高程度的努力。
25
and the very bottom end of effort we want to stay out of the middle okay
而在投入程度的最底端，我們要避免陷入中間狀態，明白嗎。
26
because the middle is what we call the gray zone
因為中間地帶就是我們所說的灰色地帶。
27
and i mentioned it earlier where it's too easy to be hard
我之前也提到過，要變得強硬實在太容易了。
28
and it's too hard to be easy
想要輕鬆實在太難了
29
so you don't really get very much adaptation in
所以實際上你並不會獲得太多的適應性調整。
30
that kind of middle zone so we want the really hard part
那種中間地帶，所以我們想要真正困難的部分。
31
and the really easy part and we call that polarized training
而真正簡單的部分，我們稱之為極化訓練。
32
when i talk about 80 on a scale of one to ten you're hitting an eight nine
當我說滿分十分的話能打八十分，你已經達到了八九分的水平。
33
or ten in our efforts and for our recovery we're hitting a four
我們的努力和復甦程序原本有望達到十分，現在卻只達到了四分。
34
or five in our effort
或者在我們的努力中達到五項
35
so we're really like okay bring it right on down to
所以我們真的覺得沒問題，直接把它帶到……
36
really easy trying to recover fully before we hit the next interval
在進入下一組訓練間隙前，努力讓身體完全恢復其實很簡單。
37
so when we're talking about high intensity interval training there's also a subset in there sprint interval training
所以當我們談到高強度間歇訓練時，其中還有一個分支叫做衝刺間歇訓練。
38
which i'll get to in a minute
我稍後會談到這一點。
39
but an example a really good example of high intensity interval training is something that that we like to say EMOM,
但高強度間歇訓練的一個非常好的例子就是我們常說的EMOM。
40
every minute on the minute.
每分鐘整點一次。
41
So for one minute, you might be doing uh tuck jumps or star jumps
所以有一分鐘的時間，你可能會做收腹跳或者開合跳。
42
the next minute you might be doing some kettlebell swings the third minute you might be doing some
下一分鐘你可能在做壺鈴擺動，第三分鐘你可能在做
43
jump lunges and then the fourth minute maybe you're throwing kettlebell swings back in the the fifth minutes fully off.
跳躍弓步，然後在第四分鐘，你可以重新加入壺鈴擺動，到第五分鐘就完全停止了。
44
So you have four minutes where you're working probably 50 seconds.
所以你有四分鐘的時間，而實際工作的時間可能只有50秒。
45
So you have 10 seconds to go to the next exercise.
大家有10秒時間進入下一項練習。
46
So four minutes of pretty hard work, one minute of full recovery, and then you hit the four minutes again.
也就是說，先進行四分鐘高強度訓練，接著休息一分鐘完全恢復，然後再重複那四分鐘的訓練。
47
And that's a form of high intensity interval training.
這是一種高強度間歇訓練的形式。
48
Right.
對。
49
So you really four minutes of work, one minute recovery.
所以你實際上是工作四分鐘，休息一分鐘。
50
So that's high intensity interval training.
51
If I talk about the subset of sprint interval training, this is where the recovery is really important and it's longer.
52
So with sprint interval training, it's 30 seconds or less, as hard as you can possibly go.
53
And then you have two to three minutes of full recovery
54
because you're trying to be able to do that interval just as hard, if not harder.
55
And it doesn't mean running sprint.
56
The sprint term is really about the effort.
57
How hard can you go for 30 seconds or less?
58
It could be running upstairs.
59
It could be kettlebell swings.
60
It could be battle ropes.
61
It could be running.
62
It could be assault bike.
63
It could be rowing erg.
64
It could be swimming.
65
It could be any kind of mode of exercise as long as the intensity is at
66
that 10 on a scale of one to 10 for 30 seconds or less.
67
And then the recovery is two to three minutes to fully recover your central nervous system
68
and some of your metabolic capacity to be able to hit that interval again.
69
Most people were like, that sounds really easy.
70
So I have to push really hard for 30 seconds.
71
Maybe I'll be able to do four or five of those.
72
When they first start doing them, after the second one, they're like, well, I'm done.
73
I don't want to do this again.
74
But it's really important to understand that subset versus high intensity interval training because they do two different things.
75
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.
76
This is such a strong stimulus and stress to the body that it creates a myriad of epigenetic changes.
77
So this means more permanent changes within the skeletal muscle.
78
Most importantly, we talk about the GLUT4 protein.
79
So if we think about insulin as a key, it opens the door to the cell to allow glucose to come in.
80
But as we get to be perimenopausal and onwards, insulin doesn't work so well.
81
It's like a rusty key in the lock, doesn't quite open the door.
82
So that's insulin resistance.
83
We talk about GLUT4 proteins.
84
This is like the secret passageway that opens up and says, hey, glucose, come on in.
85
So we're doing that super high intensity work.
86
We start to express more of those GLUT4 proteins.
87
So now we have availability of glucose coming in.
88
And so we really do get the benefit of better glucose control.
89
The other thing with that super high intensity work is we now have a greater amount of myokines that are released.
90
So these are those little hormone messengers that get released from skeletal muscle under work.
91
And what the myokine does is it goes and signals to the liver
92
that we don't need to change the molecular structure of these free fatty acids into an esterified fatty acid.
93
So esterified fatty acids is the form that gets stored as visceral fat.
94
So instead, the myokines say, no, we want them to stay as free fatty acids so
95
that we can pull them into the mitochondria to use it as rest.
96
So it improves our total lipid profile as well.
97
So when you say free fatty acids, you're talking about, in layman's terms, fat.
98
And you're saying that this fat, instead of being stored as visceral fat,
99
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,
100
you bypass that, basically, when you're doing sprinting training.
101
So this directly is going to help people with their visceral fat, also their belly fats.
102
Is that fair to say?
103
Yes.
104
So that's when we're talking about the metabolic control of things that have changed.
105
Sprint interval training is super important to getting that metabolic control, to being able to have better blood glucose,
106
to being able to have better lipids, to have less storage of abdominal fat, the visceral and subcutaneous.
107
And because it's such a strong stress, we see the sheer stress on the vessels.
108
So the amount of blood that's running against our blood vessels, it causes more what we call VEGF,
109
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.
110
So we're getting that sheer stress that's allowing our blood vessels to adapt to then have better blood pressure control.
111
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,
112
particularly our LDL and our total cholesterol, a change in our orthostatic tolerance or actually an increase in our resting blood pressure.
113
We see a change in our resting blood glucose because we have more insulin resistance.
114
so if we are doing just maybe two of these sprint interval sessions a week we get these
115
permanent changes these epigenetic changes that is going to change
116
that clinical outcome for the good
117
so we get better blood pressure control we have better blood glucose we have better blood lipid profiles
118
and of course we have the reduction in the visceral fat gain Although this is overly simplistic,
119
and of course, the body doesn't work like this, right?
120
Can we say that the strength training that we've been through in detail
121
is better for our nervous system and our power and our balance as we get older,
122
and the sprint interval training is better for our metabolic health?
123
I know they're both links.
124
I know you can't separate it like that, but is it useful to look at it like that?
125
Yeah, absolutely.
126
It is very useful to look at it that way.
127
Because when women are faced with what's going on,
128
some women are faced with more scary clinical outcomes with regards to what's happening from a metabolic standpoint.
129
And they might not be seeing as much decrease in their strength.
130
Yeah.
131
So they're going to want to put more of an emphasis on metabolic control.
132
So they're going to lean into the sprint stuff.
133
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.
134
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.
135
So it is that individual choice.
136
It's like, but we know these things are happening.
137
It's just when we look at the bell curve, there are people all over the place.
138
So from an individual standpoint, it's like, what's the most important point right now that we can work on?
139
Is it the metabolic control and the metabolic outcomes?
140
Let's lean into high intensity and sprint interval training.
141
Is it the bone density and the lean mass loss?
142
Let's lean into the strength training.
143
And then we'll add the other one back.
144
We'll add the other one down the line.
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對話背景
影片中，兩位嘉賓圍繞女性減脂話題展開討論，重點介紹了HIIT訓練（高強度間歇訓練）。對話涉及專業術語解釋與實際案例，語言簡潔且資訊豐富，適合英語學習者通過影子跟讀提升口語能力。
日常交流高頻短語
- take it from the top：從頭說起
- polarizing a session：劃分訓練強度區間
- gray zone：中間地帶（指效果不佳的訓練強度）
- on a scale of one to ten：以1到10分來衡量
- every minute on the minute (EMOM)：每分鐘準時開始
影子跟讀分步指南
針對影片對話，可通過以下步驟練習英語影子跟讀：
- 聽辨關鍵資訊：先完整聽一遍，抓住“HIIT訓練定義”“極化訓練”“EMOM案例”等核心內容，熟悉語流節奏。
- 逐句模仿發音：選取包含高頻短語的句子，如“High intensity interval training is the uncomfortable part...”，跟讀時注意提高英語發音準確性，尤其是連讀（如“high intensity”）和重音（如“polarized”）。
- 同步複述練習：嘗試延遲0.5秒跟讀，重點關注對話中的邏輯連線詞（如“so”“because”），提升英語口語練習的流暢度。
- 影子 speech 強化：針對較長段落（如EMOM訓練描述），反覆跟讀直至能自然複述，訓練聽力與口語的同步反應能力。
通過以上方法，可有效利用影片內容提升英語影子跟讀技巧，同時積累健身領域實用表達。
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 | is misunderstood · are released · being stored |
| 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 | has become · haven't heard · have changed |
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。