跟读练习: How To Tell If Your'e Training Hard Enough - 通过视频学习英语口语
正在创建课程...
1
a lot of people do wrong when it comes to getting in the gym
2
and lifting weights is they simply do not train hard enough.
3
You don't rock up to the gym day one and know what it feels like to train till failure.
4
You need to teach your body what that is and challenge yourself, surprise yourself.
5
And if you can't do it, you can always go back down to the lower weight.
6
Do you need to be spending two and a half hours at the gym?
7
An effective workout can be 30 to 40 minutes longer doesn't equal better.
8
If you are doing a two-hour workout with 12 different glute exercises, you need to promise us that you're going to try something different,
9
scale it back, and just give it a shot for four to six weeks
10
and tell us we're wrong because you won't be able to.
11
You won't be able to.
12
Welcome back to the Oil Let's Talk podcast.
13
I'm Kate.
14
And I'm Gemma, a space for no BS conversations for the women who want more.
15
Today, we are diving straight into part two, episode two of the fitness series.
16
And we have a lot to say.
17
So without further ado, is that right?
18
Adieu?
19
Without further ado.
20
Adieu or ado?
21
I don't know.
22
I don't know.
23
Let me know, Kate Morris.
24
What's your first point?
25
Um, you've caught me off guard because you didn't even intro what we're going to talk about today.
26
You just said we're coming in hot with our second episode.
27
Well, today's episode, we want to talk about how you can actually train hard to get the result that you want.
28
Now, when I think about this from a very basic level, this is what I actually feel like a lot of people do wrong
29
when it comes to getting in the gym and lifting weights and getting a particular result, is they simply do not train hard enough.
30
A lot of women still feel like, oh, we're going to get bulky, we're going to get too masculine, I say in quotations if I lift weights,
31
and usually they'll go in and they'll lift super lightweight, maybe they're afraid of getting injured and eventually just get to the point where they're like,
32
well, I'm not really getting anywhere closer toward my goal.
33
So today we really want to break down how to train hard to get the results
34
and achieve the things that you want.
35
And again, guys, it's going to feel a bit boring.
36
I'm sorry, but we're breaking down the basic terminology that you need to know around training till failure, what RIR is, and really getting into the nerdy shit.
37
like the training intensity again is another skill like you don't rock up to the gym day one
38
and know what it feels like to train till failure you need to teach your body what
39
that is and you also need to realize mentally the the blocks
40
that you can have in terms of like what it actually feels like
41
when it's hard but you actually can give more so I think
42
that that's like again another thing
43
that we need to view as just like a skill
44
that you need to learn with your body with experience in the gym.
45
And when it comes to training intensity, I like to break it down with a couple different things to think about when I'm training.
46
One of those, you already, I think you mentioned it, RIR, but I always like to think- What does that mean?
47
Raps in reserve.
48
Just for anyone that doesn't know.
49
There's also an RPE scale, the rate of perceived exertion.
50
They're both just fancy ways of saying- Same, same.
51
Same, same.
52
Like, are you training close to failure?
53
Now, we don't want to train to failure with every single exercise, with every single session, because it's going to be really hard to recover
54
and to also get stronger because we're just maxing out all the time.
55
But what I'm usually keeping an eye out for is just being one to two reps away from failure, which I kind of put in my head on that scale of being like,
56
this should feel like a two RIR roughly.
57
And then I can test that every once in a while.
58
I can truly do a set to failure to kind of gauge how far off I am based on what I thought.
59
So for the visual girlies, what does that look like?
60
let's just visualize a leg extension machine if I have three sets of eight
61
and for one month I've been stuck at 27 kilos
62
because I thought that 27 kilos was only a couple reps away from failure with this test
63
that you can do you can just send it with
64
that last set and if you can do more than 12 reps
65
or more than 10 reps at the weight you're currently stuck at
66
that really tells us that you are undershooting because you're doing four more
67
and potentially what happens
68
when people do this test is they can end up doing 20 on the leg extension
69
and they realize oh I could actually do a lot more
70
so again it's a it's a test you need to kind of see
71
and you surprise yourself with how strong you are like you're
72
like wow I could really push it a lot more than what I realized yeah
73
and a lot of the time people don't do that
74
because they are afraid of afraid of injury or afraid you know maybe they just don't think that they're strong enough, another way that I like to look at,
75
okay, am I training hard enough?
76
Is what is the speed of the movement that I'm doing?
77
So again, we'll use the leg extension just for this example.
78
If I'm getting to my last, say, six reps out of eight, and those reps are starting to really slow down,
79
that would indicate to me that I'm probably lifting, quote unquote, heavy enough.
80
And I'm not undershooting like Gemma was speaking about before.
81
So also paying attention to the speed of the reps that you're doing.
82
Fancy word for you.
83
Training velocity.
84
Training velocity.
85
Yeah.
86
if you're also just like fanging it on the machine
87
and you're swinging your legs extension
88
and it's just flying off your legs it's like well that's probably a clear indicator
89
that you're lifting way too light
90
so all of this stuff you guys will start to get good at
91
if you get into the gym
92
and you follow something structured I think that's also something really important I know we spoke about
93
that in episode one but like
94
if you're not following a structured program how are you ever
95
going to test any of this how are you going to know whether or not you're actually training to failure?
96
How do you even know how strong you actually are?
97
How do you even know what failure even looks like
98
if one week you're doing an RDL that you saw your favorite influencer doing
99
and then the next week you're doing something else
100
because somebody else said that Hirox was better
101
and then you're going back to doing this because you've realized
102
that you've got an injury that's flaring up with Hirox because you stopped.
103
Like it just becomes too much.
104
It's like we need to stick to something.
105
We need to follow it for an extended period of time and we need to get good at it.
106
I mean you can't get good at what you don't practice.
107
Exactly.
108
It's like you can't just be chopping and changing and then being sad that you're not getting stronger.
109
It doesn't make any sense.
110
No. On the theme of speed of reps, I also just wanted to quickly touch on tempo.
111
Velocity.
112
I want to quickly touch on tempo because I'm going to say we both would see this all the time.
113
The number one thing that gym newbie girlies do, and I would have done this as well, you would have done this, is we're just like flinging through the movements and because we're visual, flying.
114
We are flying.
115
So for the girlies who are seeing us, lateral raises, perfect example
116
if you're doing a lateral raise aka raising your arm up I would normally extend
117
but for this example I'll just do this
118
if every rep is like this
119
and you're just fanging it have a think about actually logically is my shoulder working
120
or is the momentum doing the work I always think of
121
like the momentum is doing the work my shoulder's not doing the work for
122
that example and that's probably the easiest way to explain what I'm trying to say is
123
if you are more intentional with your reps and you slow it down, you will get a better workout because the muscle is actually working, which is what we're there for, right?
124
So I like to think, I don't want you to become too hyper fixated on tempo, but a good starting place would just be three, one, three, one.
125
So three seconds through the movement, maybe a pause at the top, three seconds down.
126
It doesn't have to be a perfect science, but all that's teaching you is control.
127
And that's a really a good thing that you will one, you'll actually be more sore because you'll be like, oh, I'm actually like working my shoulders and my glutes.
128
And two, it actually gives you, you're making the most out of the time that you're there.
129
Yeah.
130
I always say slow and controlled.
131
And it's not about being, you know, at a snail's pace, but it's about actually allowing your mind to connect to the muscle that's moving,
132
mind muscle connection, and not just flinging the weights around.
133
Also, if you're flinging the weights that quickly, that's another clear indication that it's way too light for what you're trying to do and you probably need to increase it.
134
So for me, whenever I train, and this is just a little sidestep, I always think about it through an intentional lens.
135
I'm not going into the gym just to get in there as quickly as I can to get out
136
or to get in there to throw weight around to then leave.
137
It's like, no, I'm going in there intentional, right?
138
I'm intentionally going in there with a program to focus on a goal that I want to achieve.
139
Same thing with the movements.
140
I'm taking my time through them.
141
I'm going slow.
142
I'm going controlled.
143
I'm thinking about tempo.
144
I'm testing where my strength is.
145
And also I'm challenging myself.
146
And I think that this is a big thing too.
147
It's like people will stay in the same weight range for a period of time instead of just going, oh, okay, let's just see if I add 1.5 kilos more if I can do it.
148
Maybe 2.5 kilos.
149
You know what?
150
Maybe I'm just going to try instead of being 60 kilos on the abduction machine that I've been sitting at for weeks, I'm just going to go to 65 and challenge yourself, surprise yourself.
151
And if you can't do it, you can always go back down to the lower weight.
152
Yeah, I love that.
153
And I think that leads also really nicely into rest periods
154
because another thing that a lot of girlies who've had the background of classes struggle with is
155
when I give them a program and they don't know what to do in
156
that rest period or they don't want to rest for that long.
157
And I have to go through that education piece of being like, no, that's actually what's missing from you getting good results.
158
So run it back for a second.
159
If you've come from a class background or you're not used to resting in the gym, the rest is the part that allows you to train with quality.
160
If you're flying through your sessions and you're not resting, how are you going to push the weight?
161
You're not recovered properly.
162
So with all of the way that Kate and I always program for our clients, it would be somewhere between 60 to 90 seconds rest between each exercise.
163
So again, for the visual girlies, let's think practically here.
164
Let's think that you're on the leg press.
165
Probably would be written something like three sets of eight reps with 60 to 90 seconds.
166
and what we both do
167
and highly suggest doing is not just leaving it to chance of your rest period timing it
168
so the apps that we both use time this
169
so again visual girlies you're on the leg press you've done
170
your first set you open up the training app in an
171
ideal world this is what we do we click rest
172
and then it counts down 60 or 90 seconds and in
173
that time we're chilling out you can you know change the music
174
if you were walking you could do a couple little stepies
175
around the gym as long as it's not too intense
176
and the purpose of this is then you go in for set two
177
and you actually can push hard the training intensity
178
that leads to the the changes that we're wanting and
179
that really does make a really big difference now back to the timing thing
180
if you get distracted on social media your session could take double the amount of time it needs to
181
and it's also distracting
182
and not the mindset you want to be into your in your training session so something that I love doing, I know you also would do this, is phone on Do Not Disturb, timing my rest periods, and I'm being efficient.
183
I'm getting in, I know what I'm doing, I'm training hard, I'm resting when I need to rest, and then I'm getting out of there.
184
And when it comes to sticking to a program longer term, I think that's also better
185
because I'm not needing to spend two hours in the gym to actually get a good session done.
186
That was literally going to be my next point.
187
It's like the time of your session.
188
Do you need to be spending two and a half hours at the gym?
189
No. An effective workout that is controlled, that is focusing on progressive overload, that is structured and built around you and your goals,
190
your training history, can be 30 to 40 minutes
191
if you are doing what we are speaking about in the last episode and in this episode.
192
If you're going in and you're flying through the exercises
193
and everything's really light and you're not doing your rest breaks and you're not following a program, you probably do feel like you need to be there for longer
194
because you don't feel like you're quote unquote getting in a good workout.
195
But the reality is if you follow that structure, if you have, you know, the actual goal that you're working towards, you don't need to be in the gym for two hours.
196
You don't need to be, you know, doing 18 different exercises on one day.
197
It's like you can do four to six exercises.
198
That's perfect.
199
You don't need to be having this massive list of all these different exercises
200
that are just scrambled in there that you're doing off the whim.
201
It's like four to six exercises, training with intensity, either, you know, following progressive overload, testing your failure,
202
all the things we've just spoken about.
203
I feel like I'm just repeating myself in a cycle, but you guys get it.
204
No, it's important.
205
We need to drill it in because we literally have the same conversations every week.
206
So we know that this is important conversation to have.
207
You really just inspired a point that I think is an education thing we can go through in terms of longer.
208
Doesn't equal better.
209
Doesn't equal better.
210
Burn doesn't equal better.
211
What do I mean by that?
212
Sweating.
213
Sweating doesn't equal better.
214
Heart rate being up doesn't equal better when it's resistance training.
215
Now, this is really important because if you've come from a HIIT background, a class background, and maybe even athletics background because you used to do a sport,
216
the feeling and sensation that you have after cardio is different to the feeling and sensation you have after resistance training, and they both serve a purpose.
217
But if you're used to essentially just feeling fucked up after you train
218
and you're thinking that that's what you need to get the results, it doesn't.
219
We can both train and not really break a sweat in terms of like puffing and panting and things like that.
220
And I can still have gotten stronger in that session, be feeling good, be feeling really all of the things because those are two separate things.
221
So do not conflate, fancy word, that the burn, that sensation and how much you wrecked yourself equals results because it doesn't.
222
That just generates fatigue.
223
And when we look at evidence-based results and progress, it is the things that we have already mentioned, a structure resistance training, pushing the training intensity
224
and something that we see quite often is people getting really carried away with volume.
225
So again, the mindset, and this is just the girlies that love to just push as hard as possible.
226
Maybe you've done a sport and it's like, oh, you know, but it's a mindset thing.
227
If you think that training for two hours is better than training for 45 hours, you were 45 hours, 45 minutes.
228
You were wrong.
229
But we can think that because we just think that the more that we push, the better we get.
230
But it's, there's a word that I want yield.
231
Well, it's also just not conducive, right?
232
Because if you think about it from this perspective, it's all based on your goal.
233
Yeah.
234
Right.
235
So if you, if you're training for two hours, smashing yourself, doing lots of cardio, but your goal is to get stronger it's like
236
that doesn't make any sense because you're doing lots of cardio for two hours
237
but you're not actually lifting any weight
238
but the goal is to get stronger like how are you going to get stronger
239
if you're not putting a muscle under any kind of load
240
like it's not conducive to getting you towards the goal based on what it is
241
that you want now obviously
242
if your goal is to you know potentially lose weight let's
243
say your goal is to lose weight yeah you probably are
244
going to have to do more movement either through steps
245
or intentional cardio and it might look a little bit different
246
but it needs to be in line with your goal also
247
who has the time to train two hours a day unless
248
you're probably somebody who is prepping for like an ultra marathon
249
or something like that and you've got multiple different
250
or a bodybuilder you've got multiple different things
251
that you have to do in like one
252
or two training sessions a day fair enough
253
but like the general person you
254
and I gem we don't need to be in the gym for two plus hours we spend 50 minutes of working out.
255
And that gets us results.
256
I do literally at the moment, I do 30 minutes of weight training or 35 minutes of weight training
257
and 30 minutes on the StairMaster because I'm in a deficit and I want to bump that up a little bit.
258
But I also am really loving the cardio element because I think that it challenges me because it's hard.
259
That's where I'm like sweating and my heart rate is up.
260
Weight training, I'm not really sweating and my heart rate isn't really up.
261
Another thing I want to also quickly just tack on here before we wrap up the episode
262
is if you are a person who has come from classes, actually not even that, are classes good, are classes bad?
263
I know someone's going to leave it in the comment.
264
I think group workouts and classes are good if you're a newbie to build motivation,
265
but long term, they're not probably going to get you the physique or the goal that you want.
266
You're probably going to eventually outgrow a group class
267
and you'll probably need to start either going into the gym
268
and following something that's more tailored and structured to you with those rest breaks
269
that we were speaking about before to actually allow you to rest, recover, but also grow muscle tone.
270
Yeah, I really think it just depends on your goal.
271
Classes are great for community.
272
Classes are great for accountability because you've got people around, you've got an appointment that you've booked essentially, so you have to go, which is different to when you're self-motivated at the gym.
273
And any movement is good movement.
274
But if you have a goal beyond those things that we mentioned, and you probably do because you're listening to this podcast,
275
strength, individualization, and the things that you can't essentially get from a class, then you will potentially get to a phase,
276
like Kate said, where you outgrow this because you need something specific to you, you need something structured, and you need something repetitive.
277
And a lot of the time, the other benefits of doing the gym side of things is it's more,
278
like we said, individualized in the sense of you can have more oversight to what you're doing versus
279
if you're in a class and you're just doing stuff who knows
280
if your form's good there's not really as much of a review there
281
and it can just kind of not be focused in on
282
because sometimes the energy of those classes is just to smash yourself
283
and I know because I used to run a lot of classes
284
and like I loved
285
that phase in terms of like the things I mentioned the vibes the vibes are high
286
but the vibes high doesn't equal the results a good playlist
287
and good people around you doesn't equal results and sometimes we can be very attached to that.
288
And I love those things for those reasons.
289
But as long as you're just aware of what's actually going to get you the progress that you're wanting.
290
Yeah.
291
Based on your goal.
292
Which is exactly what we want.
293
Now that wraps up today's episode.
294
Yeah.
295
I had one point actually that I wanted to say before you went into that point.
296
Oh, just back to the long programs, sorry, the long sessions.
297
If you're listening to this, you need to promise Kate and I that if you are doing a two hour workout with 12 different glute exercises,
298
you need to promise us that you're going to try something different, scale it back and just give it a shot for four to six weeks
299
and tell us we're wrong because you won't be able to.
300
You won't be able to because I know
301
that you're going to have less time in the gym
302
and better results because we speak to people all the time about this.
303
And on that note, that wraps up today's episode.
304
If you are over on our YouTube, Like, comment, subscribe.
305
And if you're watching on Spotify, listening on Spotify, rate this podcast five stars and comment if you're loving the series and we'll see you next week.
306
See you guys.
307
Bye.
📺 同频道
✨ 推荐视频
B24
112 句
Trying hard is a skill. Here's how to train it.
Business EnglishUniversity StudentsWorking Adults
B23
445 句
If You're Scared of the Gym...Watch This.
American AccentBusiness EnglishDaily ConversationUniversity Students
B22
202 句
you're not too late | most people quit, consistency is a superpower
Business EnglishUniversity StudentsWorking Adults
B25
616 句
English Podcast For Learning English Conversation | Daily Life English | Take Care Of Your Body
Business EnglishDaily ConversationUniversity Students
B27
201 句
How To Actually Be Disciplined (Consistently)
Business EnglishDaily ConversationUniversity Students
B22
226 句
I tried zone 2 training for 30 days (what I learned)
American AccentBusiness EnglishDaily ConversationUniversity Students
B21
262 句
Do you really want this?
Business EnglishUniversity StudentsWorking Adults
B28
331 句
Why Does Resting Feel So Hard? | Slow English Conversation (B2) | The Cozy English
Business EnglishDaily ConversationUniversity Students
B23
240 句
Episode 1 - Olympic Trials or DIE TRYIN'
Business EnglishUniversity StudentsWorking Adults
B25
182 句
Nobody Cares, Work Harder - David Goggins Motivation
Business EnglishUniversity StudentsWorking Adults
B22
307 句
4 Things That Are Keeping You From Being a High Performer
Business EnglishUniversity StudentsWorking Adults
B21
268 句
3 Things That Feel Like Progress But Aren't
British AccentBusiness EnglishDaily ConversationUniversity Students
对话背景：健身训练中的英语表达场景
这段视频是一档健身播客的对话，两位主持人讨论如何通过高强度训练达成健身目标，内容涉及健身术语、训练理念等。对话中穿插了日常交流的口语表达，既适合学习健身相关英语，也能提升日常沟通能力。对于想要同时提高英语和健身知识的学习者来说，是很好的素材。
日常交流高频短语5则
- rock up：表示“到达，出现”，常用于口语。如视频中“you don't rock up to the gym day one”（你不会第一天就出现在健身房）。
- catch off guard：意为“使措手不及”。如“you've caught me off guard”（你让我措手不及）。
- scale back：指“缩减，减少”。如“scale it back”（减少训练量）。
- break down：有“分解，详细解释”之意。如“break down the basic terminology”（分解基本术语）。
- same, same：口语中表示“差不多，一样”。如“they're both just fancy ways of saying same, same”（它们都是 fancy 的说法，其实差不多）。
影子跟读（Shadowing）分步指南
影子跟读是提高英语发音、流利度的有效方法，尤其适合这段对话。以下是针对本视频的练习步骤：
步骤1：熟悉内容，标注重音
先听一遍视频，理解大意。然后逐句分析，标注单词的重音和语调，比如“RAPs in reserve”中“RAPs”需要重读，“same, same”语调要自然下降。
步骤2：逐句跟读，模仿节奏
播放一句，暂停，立即跟读。注意模仿主持人的语速和停顿，比如“a lot of people do wrong when it comes to getting in the gym”中，“when it comes to”后的停顿要自然。这一步可结合“shadowspeak”训练法，提升反应速度。
步骤3：整段复述，强化记忆
听完一段（约30秒）后，尝试完整复述。重点关注“RIR”“training till failure”等专业术语的发音，同时注意口语中的连读，如“rock up”可连读为“rockup”。
步骤4：角色扮演，实战运用
与搭档分饰主持人，进行对话练习。这不仅能锻炼口语，还能帮助记忆高频短语。对于雅思口语练习来说，这种实景对话能有效提升表达的自然度。
坚持练习，你会发现自己的英语发音和流利度逐渐提升，同时还能掌握实用的健身知识，一举两得！
视频中的语法
说话人最常用的结构，并附上视频中的原话：
| 结构 | 视频中的用法 |
|---|---|
| “used to” used to + 动词 — 过去的习惯或状态，现在已不再如此 | used to do · used to run |
| 现在完成时 have/has + 过去分词 — 过去发生但与现在仍有关联的事 | you've caught · I've been stuck · you've realized |
| 被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的 | I've been stuck · would be written · is controlled |
| 定语从句 who / which + 从句 — 补充说明人或事物 | women who want · working, which is · somebody who is |
什么是跟读法？
跟读法 (Shadowing) 是一种有科学依据的语言学习技巧，最初开发用于专业口译员的培训，并由多语言者Alexander Arguelles博士普及。这个方法简单而强大：您在听英语母语原声的同时立即大声重复——就像是一个延迟1-2秒紧跟说话者的影子。与被动听力或语法练习不同，跟读法强迫您的大脑和口腔肌肉同时处理并模仿真实的讲话模式。研究表明它能显着提高发音准确性，语调，节奏，连读，听力理解和口语流利度——使其成为雅思口语备考和真实英语交流最有效的方法之一。