Welcome to english listening channel.
Hello everyone.
Today we're going to look at a conversation at the gym.
In this video you will follow a simple and friendly story about two friends, ellie and sam, visiting a gym together.
Don't worry, I will speak slowly and clearly, so please relax and enjoy the story.
Before we start, I have a small question for you.
Please listen carefully to find the answer.
This will help you understand English more deeply.
So here is today's question.
How long should Ellie warm up before starting her workout?
The answer is mentioned in the conversation.
If you find the answer, please write it in the comments section.
By writing your answer in English, you can improve your English skills even more effectively.
Alright, let's start the video.
Are you ready?
Okay, let's begin.
Hi, Sam.
I'm here.
This is my first time at a gym.
I'm a little nervous.
Hey, Ellie.
Welcome.
Don't worry.
Everyone is nervous on their first day.
This gym is very friendly.
People here are nice, and they all started just like you.
Thanks.
So what do we do first?
I don't know anything about working out.
That's okay.
The most important thing before any workout is to warm up.
Warm up?
What do you mean?
A warm up is light exercise you do before hard exercise.
It helps your body get ready.
Oh, I see.
Like moving your body slowly first?
Yes, exactly.
You can walk, move your arms, or turn your body.
Just simple exercise.
That sounds easy.
How long should I warm up?
About five to ten minutes.
If you warm up well, your workout will be much better.
Okay, got it.
Should I talk to a trainer first?
That's a good idea.
A trainer can show you how to exercise safely.
But today, I can help you.
That makes me feel better.
I was worried I would need to do hard exercises right away.
No, no.
You should never start with hard exercises.
Always warm up first.
It keeps you safe.
Keeps me safe?
How?
When your body is cold, your muscles are tight.
If you exercise with tight muscles, you might get hurt.
A warm up makes your muscles warm and ready.
Oh, I understand now.
So warm up first, then work out.
Got it.
Let's go.
That's the spirit.
Let's go inside.
Okay, Ellie, this is the treadmill area.
Do you know what a treadmill is?
I think I've seen them on TV.
It's a machine for running, right?
Yes.
A treadmill is a machine where you can walk or run.
You stay in one place, but the belt moves under your feet.
Oh, that's cool.
So I can walk or run without going outside?
Exactly.
It's great when the weather is bad.
You can still run inside the gym.
Can I show you how to use it?
Yes, please.
Okay.
First, step on the treadmill.
Now, press this button to start.
The speed is very slow right now.
Oh, it's moving.
I'm walking.
This is nice.
Good.
Walking is a great way to start.
When you feel comfortable, you can make the speed a little faster.
How fast should I go?
I don't want to fall.
Don't worry.
Start slow.
Maybe walk for a few minutes, then try a light run.
You control the speed.
Okay.
I'll try running a little bit.
Oh, this is harder than walking.
That's normal.
Running on a treadmill is good exercise for your heart.
Some people call it cardio.
Cardio is any exercise that makes your heart beat faster.
Cardio.
Got it.
So walking and running are both cardio.
Yes, that's right.
The treadmill is one of the best machines for this kind of exercise.
How long should I use the treadmill?
For beginners, 10 to 20 minutes is good.
You can walk for most of the time and run a little.
As you get stronger, you can run longer.
That's good to know.
I like it.
I think I'll use the treadmill a lot, but I'll keep the speed slow for now.
That's smart.
You can always go faster next time.
Let's move to the next area.
This is the dumbbell area.
This is where many people come to train their arms.
Have you ever used a dumbbell before?
No, never.
Those look really heavy.
Are those all dumbbells?
Yes.
A dumbbell is a short bar with weight on each side.
You hold it with one hand.
Some of them look so big.
I can't lift those.
You don't have to.
Those are heavy weights.
They're for people who have trained for a long time.
Oh, good.
So, which one should I use?
You should start with a light weight.
Here, try this one.
It's two kilograms.
Very light.
Oh, this is not bad.
I can hold this.
What do I do with it?
Let me show you.
Hold the dumbbell in your hand.
Now slowly lift it up toward your shoulder, then bring it back down.
Like this, up and down, up and down.
Perfect.
You're doing great.
This exercise is for your arms.
Try to lift it 10 times.
One, two, three, Okay, 10.
That was not too hard.
Can I try a heavier weight next time?
Yes, but always go one step at a time.
If a weight feels too heavy, go back to a lighter one.
That's how you stay safe.
Got it.
Lightweight first, then slowly try heavier ones.
Exactly.
And you should always use both arms.
Do 10 lifts with your left arm, then 10 lifts with your right arm.
That way, both arms get the same exercise.
That makes sense.
I don't want one arm to be stronger than the other.
Right.
Also, when you lift the dumbbell, move slowly.
Don't swing your arm fast.
Slow is better.
Slowly.
Got it.
I like this.
Dumbbells are fun.
Now let me show you the bench press.
This is a very popular exercise at the gym.
Bench press?
Is that the one where you lie down and push the bar up?
Exactly.
You lie on this bench and push the barbell up with both hands.
A barbell is this long bar.
It looks a little scary.
That bar is really big.
What if I can't push it back up?
That's a good question.
When you do the bench press, you should always have a helper standing behind you.
That helper is called a spotter.
A spotter watches you and helps you if the bar is too heavy.
A spotter?
So you can be my spotter today?
Of course.
I'll be right here.
I'll help you if you need it.
Now, the bench press is great for your chest.
It makes your chest muscles strong.
My chest?
I didn't know there were exercises just for the chest.
Yes.
When you push the barbell up, you use your chest muscles a lot.
That's why it makes you strong there.
Can I try with no weight on the bar, just the barbell?
That's a smart idea.
We should start very carefully.
Just the barbell is about 20 kilograms.
That might be a little heavy for your first time.
Let's try it, but if it feels too heavy, we can stop right away, okay?
Okay, I'll try.
I feel safe because you're here.
Good.
Lie down, hold the bar with both hands, and push it up very slowly.
I'm right behind you.
Okay.
Push up.
Oh, that's heavier than I thought, but I did it.
Great job!
You did it!
Now slowly bring it back down to your chest and push again.
Remember, I'm right here. down and push.
I can feel my chest working.
This is hard but fun.
That's what exercise is about.
Hard but fun.
And every time you come back, you'll get a little stronger.
I hope so.
I want to be strong like you someday.
You will.
It just takes time.
The most important thing is to keep coming to the gym.
Oh my gosh, I'm sweating so much.
Look at my face.
My shirt is so wet.
That means you worked really hard.
Sweating is good.
It means your body is working.
Here, let's take a break.
Do you have a towel?
Yes, I brought one.
Thank goodness.
I need to wipe all this sweat off.
Good.
A towel is very important at the gym.
You should always bring one.
Also, after you use a machine, you should wipe it clean.
Many gyms have paper towels or cleaning wipes near the machines.
It's good manners to clean the machine for the next person.
Oh, I didn't know that.
I'll remember.
Can I have some water?
I'm so thirsty.
Here you go.
You should drink a lot of water when you exercise.
Water keeps your body working well.
I only brought a small bottle.
Is that enough?
For today, yes.
But next time, bring a big bottle.
You lose a lot of water when you sweat, so you need to drink a lot.
Ah, that's so refreshing.
How long should we rest?
It depends, but a few minutes is good.
Rest is important because your body needs time to get energy back.
I didn't know rest was part of the workout too.
It is.
If you don't take a break, your body gets too tired, then you can't exercise well.
So always rest between exercises.
That makes sense.
I like this part of the workout.
Just sitting and drinking water.
Everyone does.
But don't rest too long.
If you rest too long, your body gets cold again.
Oh, okay.
So not too short, not too long, just right.
Exactly.
Okay, drink some more water and then we'll do one more thing before we finish.
All right, Ellie.
Now that we're done with the hard exercises, it's time to stretch.
Stretch?
I thought we were done.
Almost.
Stretching after a workout is very important.
It helps your body relax and feel better after all that hard work.
Really?
I can feel my body right now.
My arms hurt a little.
That's normal.
When you exercise, your muscles work hard.
They might feel a little sore, which means they ache a little.
Stretching helps your body feel better after a workout.
Okay, what should I do?
First, reach your arms up high above your head.
Stretch your whole body.
Hold it for 10 seconds like this.
Oh, that feels so good.
I can feel my body stretching great.
Now try to touch your toes.
This stretches the back of your legs.
Don't worry if you can't reach them, just go as far as you can.
I can almost touch them almost.
Okay, that's my limit for today.
That's totally fine.
You'll get better every time.
The more you stretch, the more your muscles will relax and your body will feel lighter.
You're right.
I already feel lighter.
My body felt so tight and stiff before, but now it feels nice and relaxed.
That's the power of stretching.
Always remember to stretch after every workout.
It's just as important as the exercises.
I will.
Should I also stretch before a workout, like during the warm-up?
Good question.
Before a workout, you should move your body, like swinging your arms or walking.
After a workout, you should hold each stretch for a longer time.
That helps your muscles relax and feel better.
I see.
That makes sense.
This is really relaxing.
I could do this all day.
Wow, Sam, that was so much fun.
I thought the gym would be scary, but it wasn't.
I'm glad you enjoyed it.
You did a really good workout today.
Really?
I feel so good right now.
My body is tired, but I feel happy.
That's what exercise does.
It makes you feel good.
Exercise can help you feel happier, so your body and your mind both feel better after a workout.
I learned so many things today.
The treadmill, dumbbells, bench press, and stretching.
I want to remember everything.
Don't worry.
You don't have to remember everything at once.
Just come again, and it will get easier every time.
Your body will remember, even if your mind forgets.
Really?
That's nice to hear.
I definitely want to come again.
When can we come again?
How about next week?
Same day, same time?
We can try some new exercises, too.
New exercises?
That sounds exciting.
Next time, I also want to try the treadmill at a faster speed and maybe try a heavier dumbbell, too.
I love that.
You're already thinking about next time.
That's great.
Of course.
Today was a really good workout.
Thank you so much for helping me, Sam.
I couldn't do it without you.
You're welcome, Ellie.
You did all the hard work.
I just showed you around.
I'm proud of you.
That means a lot.
Okay, see you next time.
I can't wait.
See you next time.
Get some good rest tonight.
Your body needs it after such a good workout.
I will.
Bye, Sam.
Bye, Ellie.
Great job today.
How was it?
I hope this video helped you improve your English.
Now let me ask the question from the beginning one more time.
How long should Ellie warm up before starting her workout?
The answer was mentioned in the video.
Did you find it?
The answer is about 5 to 10 minutes.
If you got the answer, please write it in the comments section.
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Alright, that's all for today.
I hope to see you in the next video.
See you next time.
