跟读练习: The FACE Framework: How to Build Strength, Cardio, and Balance in Midlife | Dr. Wright - 通过YouTube学习英语口语
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Where do you start?
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Where do you start?
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So like you just mentioned deadlifting,
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you mentioned running on a treadmill,
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neither are things that I do.
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So does Pilates or yoga count?
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Does a HIIT class count?
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Like if you're somebody like me where I work out at home,
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if I walk into the hotel gym,
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I don't know what to do.
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Like I'll start that little circuit of machines.
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I'm not quite sure how to position the machine.
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Yeah.
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Like, where do you recommend you start?
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If you're thinking, you know, she's right.
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I do need to move more.
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Walking, I got it.
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But I keep hearing about strength training and the importance of muscle mass.
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How do you make this simple in a world where it's easy to get overwhelmed?
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So I have an acronym that I use to help form the ideas of exercise for midlife people.
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It works for everybody, critical decade.
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But I call it facing your future.
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Here are the four components we need to work into our life.
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Facing your future.
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F-A-C-E.
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Face your future.
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Number one, flexibility and mobility.
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Meaning, if we do not move our joints through their full range of motion,
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like an old car sitting in a junkyard, we will become stiff.
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Because the natural history, meaning what happens in time with our tendons and ligaments,
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is they become tighter and tighter and tighter.
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That is a natural, that is the way nature happens if we don't invest in making it not so.
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Pilates and yoga are amazing for maintaining flexibility, mobility of the joints.
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It's also great for core, a solid core.
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So that's number one.
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Number two, aerobic.
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We must invest in a healthy cardiovascular engine.
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So how do we do that?
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Well, we grew up in a time where we were high intensity all the time.
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Yes.
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We know now, and my philosophy on this has changed over the years because I'm a curious,
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evolving person, that I want to work at the two extremes,
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meaning most high-intensity interval training,
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and I can name several brands of gyms that do this,
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work you out in a mid-range where it's not light enough that you're not going to get hurt,
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and it's not intense enough that it's going to stimulate real change in your body.
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So these HIIT classes where you're working in the middle zones
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of your heart range are a good way to get injured and see me in my office on Mondays.
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So when I prescribe aerobic exercise to people,
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I say walk or slow biking or low heart rate, any apparatus works.
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I say walk, but hear me,
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any apparatus works or the ground.
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Do that.
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and then we're going to sprint our guts out a couple times a week.
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Sprinting does not mean you're Usain Bolt on a track.
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Sprinting is a heart rate phenomenon.
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So we're going to work as hard as we can go
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so that we're almost so working hard we're going to throw up a couple times a week.
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Literally, that sounds absolutely horrible.
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No, but Mel, this is what happens.
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You're going as fast as you can.
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Your fast is probably faster than my fast.
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I'm a short person.
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Unless somebody's chasing me, I'm not running these days.
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There is that.
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But the concept is low heart rate most of the week.
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So I'm asking you to walk every day.
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Yep.
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And then twice a week after you've done your walk,
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I'm asking you just to go as fast as you can,
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whether it's on a rower, an alpine, a treadmill.
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But here's the kicker.
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It's only 30 seconds.
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You can do anything for 30 seconds.
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So I'm going as fast.
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I choose to do it on a treadmill.
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So I'm just going to give your audience an example.
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For my walking, I'm at an incline of four to five and a speed of about four.
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So I'm just going along.
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I'm listening to your podcast.
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I'm learning.
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I use it as a multitask learning time.
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When I'm done with that for 45 minutes,
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I take off all the apparatus because I need my brain to concentrate.
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And I hit 11 on the tread,
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the whatever, I don't even know how many miles,
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it's fast as my legs can go.
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And I go for 30 seconds and then I totally turn it off and I fully recover.
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30 seconds with full recovery, four times.
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This is what happens.
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It sounds daunting.
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It is not.
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It's only 30 seconds.
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That is going to stimulate more connections between our brain and our muscles to contract better together.
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That is going to build a big cardiac muscle, right?
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So let's stop wasting our time in the middle.
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We can take classes because they're fun,
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but unless you get these two things in on the ends,
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in midlife, we're not stimulating ourselves enough.
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So that's F, flexibility.
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A, aerobic.
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C, carry a load.
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Notice I didn't call it weightlifting,
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although it is weightlifting, but you can do it in your house.
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You can pick up the five-gallon bucket and farmers carry across the front yard.
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We need to lift weights.
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We need to lift heavy in midlife because for women in particular,
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around 45, we enter perimenopause where our regular cyclic hormones go up,
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go down, go up, go down,
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become total chaos as our ovaries retire such that by the time we're 50 and our ovaries have completely retired,
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we do not have the stimulus of estrogen on our muscles anymore.
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To stimulate our muscles to grow so that we do not become the one in three women who ends up frail
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in a nursing home or with a broken hip,
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which I'm happy to give you the dire statistics on that,
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we must build muscle mass.
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I am all for Pilates, for balance and flexibility.
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I am not for anything except learning to lift heavy to build muscle.
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So what if you've never done it?
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There are great online programs.
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We are not without resources these days.
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This might be the time to invest in yourself by investing in an expert.
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You take your car to an expert.
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take yourself to an expert and have someone teach you the proper techniques
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so that you don't get hurt walk you around the gym
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so that you have a friendly face taking you around you don't need years
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and years of personal training or strength conditioning coaching to learn you need a few lessons
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and then you can build on that and
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so once you're starting to lift weights we want to progressively load to lifting heavy.
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No mamby-pamby pink weights for midlife women.
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We can put down the little weights in the attractive pastel colors that...
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I know, I'm being so patronizing,
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that we lift 30 times.
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I freaking love it because there's actually a really important reason around muscle mass.
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Can you break down why building muscle mass is actually important for your health?
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Well, if we think about this from a purely structural standpoint,
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muscle is what will help us get up and down from a chair, right?
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Want to live alone or have the opportunity to live alone?
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You have to get up and down from a chair.
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You have to be able to transport yourself to the bathroom.
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You have to be able to lift addition to the microwave.
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But if you want to enjoy your life,
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you need to be able to be strong enough to get out of your house, right?
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So from a very practical standpoint.
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But muscle, like bone, are not just structures.
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They are metabolic organs that talk to each other in a community.
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So when a muscle contracts,
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skeletal muscle, like your biceps contract,
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it sends out all these communication factors.
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One is called irisone.
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It talks to the bone and helps you lay down more bone.
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It is critical for glucose metabolism,
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which is our ability to process our food, right?
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It is critical for the brain.
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It goes to the brain.
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But that's not all.
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Muscle releases a protein when you contract it called clotho.
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Clotho was the goddess of the threat of life, right?
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And it was first described in a journal called Nature about 30 years ago.
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The simple act of contracting scuttle muscle causes our muscle to make this protein clotho,
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which is the longevity protein,
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and goes to all of our organs and keeps them functioning in a healthy, more youthful way.
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And we know from animal studies that mice that can't make clotho die old, very young.
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So do your muscles behave this way no matter how old you are or what shape you're in when you start?
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They have the potential to behave this way.
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Let me tell you about another study we did with this protein clotho.
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So if I say to you,
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contract your skeletal muscle, it's going to keep you younger.
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And you're like, right.
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Well, we did this study where we measured circulating levels of this protein clotho in three groups of people.
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Clotho, the longevity protein.
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I measured it in active people over 70,
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and I measured it in sedentary people about 35.
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Well, not surprising, people in midlife who were active had the highest level of longevity protein.
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But you would think 35 trumps all.
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It does not.
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The active people over 70 produced more Clotho longevity protein than 35-year-old sedentary people.
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Wow.
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So there is not an age or a skill level when the positive stress
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that we do with our bodies can't change our health.
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And this is one simple example through a protein called Clotho.
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So Dr. Wright, you've talked about flexibility,
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aerobics, you've talked about carrying, which was...
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Oh, weightlifting.
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Carrying a load is weightlifting.
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Carrying a load.
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What's E?
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Oh, E.
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E is equilibrium and foot speed.
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I'm so glad you brought us back to that.
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Equilibrium means can we balance?
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Every year from about 20,
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the neuromuscular pathways that connect our brain to our muscles can degrade.
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And that's why you reach over for something and fall over, right?
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Or trip and can't catch yourself.
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So in every exercise program I prescribe,
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we not only have flexibility and mobility,
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aerobic, carrying a load, but I teach people foot speed.
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Meaning we're in my office,
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my office is in a giant performance center,
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and we're teaching people to rapidly move their feet because this is what I do.
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I come into my office,
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I throw my work bag next to my desk,
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and if I'm not thinking when I get up from my desk,
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I get up too soon and I will catch my foot on my bag.
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Well, if I didn't have the foot speed to hop over my bag,
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I would land flat on my face, fallen.
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We break when we fall.
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So, in my book, we can build all the muscle we want,
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but if we have no balance and can't stay upright,
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we can still break.
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And so I teach people that.
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And you know, something simple to regain balance that I ask people to do is brush their teeth on one foot,
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like in tree pose, because that's one foot.
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It's usually on a carpet or a bath track.
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You're moving your body.
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So if you alternate legs every day,
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you will regain the core strength,
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the muscle strength, to stay upright with a little bit of imbalance.
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So Dr. Wright, you just mentioned that you have this exercise routine that you prescribe.
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Yeah.
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What is it?
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On a weekly basis.
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Okay.
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We need to be spending at least three hours a week walking.
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Okay.
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Broken up into 45-minute sessions.
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So put on your favorite podcast,
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go learn all week, right?
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So that's four, go for a walk four times.
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At least four times a week, right?
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At a brisk pace, not so fast that you're out of breath,
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but not so slow that you can solve world peace in your conversation.
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A minimum of twice a week,
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minimum of twice a week,
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we must learn to lift heavy.
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And listen.
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How heavy?
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Yeah, I know.
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I don't expect you to power lift right out the door,
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but what I do expect you to do is learn to lift your own body weight.
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Every woman should be able to do 11 push-ups, regular push-ups.
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On the knees, okay?
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No. Oh, my God.
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But listen, you can build up to that.
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I used to teach classes at Pittsburgh called Start,
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and I did it for nine years.
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My starters started out with 51% body fat.
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They could not hold a plank and literally couldn't walk around the track.
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Over a three-month period, we met with them twice a week.
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We did a variety of weight-bearing exercises is they not only completed a 3.2 mile walk run
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which was our goal they could hold a plank for two minutes wow i know
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so 11 push-ups 11 push-ups start on our knees
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but we got to be able to get to we have
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to be able to get up upper body strength is critical for women got it
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so we've got walking four times a week at a brisk
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pace we have 11 push-ups you got to be able to
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lift your body weight we have to start by learning to lift our body weight
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and progress until we can lift heavy And what lift heavy is defined as,
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that is the weight in an upper body push-pull.
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So something like a bench press,
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something like a pull-up, lower body push-pull,
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something like a squat, something like a deadlift.
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heavy means what you can lift four to six times to keep it simple for my people like four times
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which we want to lift to to fatigue listen you don't get there overnight
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if we're starting at at at just body weight it may
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take you six months maybe nine to learn the technique
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and to work up but it is so worth it
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and listen i have plenty of examples of women starting in their 60s There's no age limit on this.
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So heavy is an individual thing and it just is something we work towards.
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So walking, lifting at least twice a week,
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twice a week when you're comfortable with walking,
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I want you to get your heart rate up really high.
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And you had a very simple way of doing that.
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30 seconds.
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Complete recovery.
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It takes me...
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My example is I can get my heart rate up to about 186.
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And then I...
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Two or three minutes, I completely recover.
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It's down to 130, 140.
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And four times you do that.
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Four times.
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And then that's it.
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And then I work on balance every day when I brush my teeth.
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And foot speed.
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You can jump around.
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You can skip rope.
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But that's something else.
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Bones require impact.
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常见的发音陷阱
视频中有一些单词和表达可能会使学习者感到困惑。比如：
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利用英语影子跟读的技巧来改善您的发音，可以在看视频时模仿讲述者的语调和节奏。这不仅会提升您的英语发音，还能极大地增强您的口语能力，适合用于雅思口语练习。
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