跟读练习: Why sitting is bad for you - Murat Dalkilinç - 通过YouTube学习英语口语
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Right now, you're probably sitting down to watch this video and staying seated for a few minutes to view it is probably okay.
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41 句
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Right now, you're probably sitting down to watch this video and staying seated for a few minutes to view it is probably okay.
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But the longer you stay put, the more agitated your body becomes.
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It sits there counting down the moments until you stand up again and take it for a walk.
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That may sound ridiculous.
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Our bodies love to sit, right?
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Not really. Sure, sitting for brief periods can help us recover from stress or recuperate from exercise.
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But nowadays, our lifestyles make us sit much more than we move around, and our bodies simply aren't built for such a sedentary existence.
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In fact, just the opposite is true.
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The human body is built to move, and you can see evidence of that in the way it's structured.
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Inside us are over 360 joints, and about 700 skeletal muscles that enable easy, fluid motion.
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The body's unique physical structure gives us the ability to stand up straight against the pull of gravity.
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Our blood depends on us moving around to be able to circulate properly.
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Our nerve cells benefit from movement, and our skin is elastic, meaning it molds to our motions.
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So if every inch of the body is ready and waiting for you to move, what happens when you just don't?
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Let's start with the backbone of the problem, literally.
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Your spine is a long structure made of bones and the cartilage discs that sit between them.
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Joints, muscles and ligaments that are attached to the bones hold it all together.
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A common way of sitting is with a curved back and slumped shoulders, a position that puts uneven pressure on your spine.
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Over time, this causes wear and tear in your spinal discs, overworks certain ligaments and joints, and puts strain on muscles that stretch to accommodate your back's curved position.
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This hunched shape also shrinks your chest cavity while you sit, meaning your lungs have less space to expand into when you breath.
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That's a problem because it temporarily limits the amount of oxygen that fills your lungs and filters into your blood.
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Around the skeleton are the muscles, nerves, arteries and veins that form the body's soft tissue layers.
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The very act of sitting squashes, pressurizes and compresses, and these more delicate tissues really feel the brunt.
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Have you ever experienced numbness and swelling in your limbs when you sit?
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In areas that are the most compressed, your nerves, arteries and veins can become blocked, which limits nerve signaling, causing the numbness, and reduces blood flow in your limbs, causing them to swell.
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Sitting for long periods also temporarily deactivates lipoprotein lipase, a special enzyme in the walls of blood capillaries that breaks down fats in the blood, so when you sit, you're not burning fat nearly as well as when you move around.
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What effect does all of this stasis have on the brain?
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Most of the time, you probably sit down to use your brain, but ironically, lengthy periods of sitting actually run counter to this goal.
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Being stationary reduces blood flow and the amount of oxygen entering your blood stream through your lungs.
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Your brain requires both of those things to remain alert, so your concentration levels will most likely dip as your brain activity slows.
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Unfortunately, the ill effects of being seated don't only exist in the short term.
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Recent studies have found that sitting for long periods is linked with some types of cancers and heart disease and can contribute to diabetes, kidney and liver problems.
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In fact, researchers have worked out that, worldwide, inactivity causes about 9% of premature deaths a year.
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That's over 5 million people.
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So what seems like such a harmless habit actually has the power to change our health.
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But luckily, the solutions to this mounting threat are simple and intuitive.
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When you have no choice but to sit, try switching the slouch for a straighter spine, and when you don't have to be bound to your seat, aim to move around much more, perhaps by setting a reminder to yourself to get up every half hour.
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But mostly, just appreciate that bodies are built for motion, not for stillness.
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In fact, since the video's almost over, why not stand up and stretch right now?
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Treat your body to a walk.
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It'll thank you later.
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关于本课
欢迎来到我们的英语口语练习页面！本课将带您深入探讨YouTube视频“Why sitting is bad for you - Murat Dalkilinç”，揭示久坐对健康的危害。通过学习本视频，您将不仅能了解身体的运作方式以及久坐带来的各种短期和长期不良影响，还能掌握如何通过简单的改变来改善健康。
本次练习旨在帮助您：
- 学习与健康、解剖学和生活方式相关的实用英语词汇和短语。
- 理解并运用描述因果关系、提出建议的语法结构。
- 提升在日常对话或雅思口语考试中讨论健康话题的英语流利度。
- 通过跟读视频，精进发音练习，培养自然语感。
重要词汇和短语
以下是视频中一些对英语学习者非常有用的词汇和短语，附有简要的中文解释：
- staying seated / stay put: 久坐不动，保持坐姿。
Example: Staying seated for long periods is harmful.
- sedentary existence: 久坐不动的生活方式。
Example: Our bodies are not built for a sedentary existence.
- fluid motion: 流畅的运动。
Example: Our joints and muscles enable easy, fluid motion.
- uneven pressure: 不均匀的压力。
Example: Sitting with a curved back puts uneven pressure on your spine.
- wear and tear: 磨损，损耗。
Example: This causes wear and tear in your spinal discs.
- numbness and swelling: 麻木和肿胀。
Example: Have you ever experienced numbness and swelling in your limbs?
- run counter to: 与...背道而驰，违背。
Example: Lengthy periods of sitting actually run counter to this goal.
- ill effects: 不良影响。
Example: Unfortunately, the ill effects of being seated don't only exist in the short term.
本视频练习技巧
为了最大化您的英语口语练习效果，请尝试以下跟读技巧：
- 语速和语调模仿： 视频旁白语速适中，发音清晰，语调平稳且富有表现力。这对中高级学习者来说是极佳的模仿对象。请注意观察并模仿句子的升降调，尤其是在列举观点和解释因果关系时。这将帮助您提升英语流利度和表达的自然度。
- 重点词汇发音： 在跟读时，特别留意上述“重要词汇和短语”的发音。尝试分解单词，练习每个音节，然后将它们组合起来。例如，练习“sedentary existence”和“premature deaths”的连读和重音。这是进行有效发音练习的关键。
- 挑战复杂句式： 视频中包含许多描述生理过程和健康影响的复杂句式。不要害怕暂停视频，将长句分解成小部分进行练习。例如，“Your spine is a long structure made of bones and the cartilage discs that sit between them.” 练习如何清晰、流畅地表达此类信息，这对于雅思口语Part 3讨论抽象话题非常有帮助。
- 背景知识拓展： 视频内容涉及健康科学，可能包含一些您不熟悉的专业词汇。建议在跟读前或跟读后查阅不理解的词汇，这将帮助您更好地理解视频内容，并扩充您的专业词汇储备。
- 结合自身经验： 尝试用视频中学到的词汇和句式来描述您自己的生活习惯和健康感受。例如，您可以说：“I often experience numbness in my legs because of my sedentary job.” 这种输出练习能巩固您的学习成果，让语言真正融入您的生活。
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。
如何在ShadowingEnglish上有效练习
- 选择您的视频： 挑选一段语音清晰、自然的YouTube视频。TED演讲，BBC新闻，电影片段，播客或雅思口语范例都很好。将URL粘贴到搜索栏中。从较短的视频（短于5分钟）以及您真正感兴趣的内容开始——兴趣是最重要的导师。
- 先听，理解上下文： 第一次听的时候，将速度保持在1倍速并仅仅倾听。还不要尝试重复。专注于理解其含义，收集新词汇，并注意讲话人如何强调单词，连读声音及使用停顿。
- 设置跟读模式：
- 等待模式：选择
+3s或+5s——在每句话播放完毕后，视频会自动暂停以便您有时间大声重复它。如果您想完全控制并在每次重复后由您自己点击下一步，请选择手动。 - 字幕同步：YouTube字幕有时会在音频前或后略微出现。使用
±100ms使它们完美对齐以助您准确跟读。
- 等待模式：选择
- 大声跟读（核心练习）： 这是真正发生改变的一步。当一个句子播放出来立刻——或在暂停期间——大声、清晰且自信地重复出来。千万不要只是张张嘴：要模仿说话者的准确节奏、重音、音高和连读。力求听上去就像说话者的影子，而不仅是逐字背诵。使用重复功能多次练习同一个句子，直到感觉自然为止。
- 提高难度： 当练习段落变得相对舒适后，就去挑战自我。将速度增加至 <code>1.25x</code> 或甚至 <code>1.5x</code> 以训练高速语言反射。或者将等待模式调整为 <code>关闭</code> 以进行连续跟读——这是最进阶同样收益最大的模式。持续的每日15–30分钟的练习将可以在几周内产生可见的效果。