Do not study spoken English, just experience it.

Every day starts the same way: ,,I know English words and grammar, but I can’t speak it, that’s what the majority of my contacts say. I am sure that 99% of the readers of this article have the same problem. I will tell you that this problem is the fault of wrongly selected learning tactics and wrongly selected books. Maybe your longtime dream has been to learn spoken english but the, mistake is made when you think you can learn it, the only way to reach fluency is to experience the language with the culture.

How can a book teach you English when it contains a limited amount of information and when the dialogues are so unpredictable? When I ask this question, instead of answering, they turn the question back to me:,, what do you offer us? If the old way of acquiring knowledge – books, is not useful, what is useful for learning? I answer this question, once again, that language knowledge is an acquired intelligence, which can be perfected with the help of the environment and experience. Taking into account the above information, from a scientific point of view and perception, language learning is divided into two categories:

1-Using the environment

The environment in which a person lives is completely different from the environment in which another individual lives. Therefore, the primary experience that a person has in the period of infancy is the perception of the environment and the memorization of the simple words that can be visualized. Although there may be 100 people living in one country, everyone’s house: the bathroom, the color of the walls, the floor or the layout of the rooms are individual. Family: The members of the family, their personal and external characteristics are different, without going on too much, the habitat in which the subject lives and the people with whom he has daily contact, are necessarily the first “guidelines” for his learning, just like for an infant. Why should you start improving your English speaking from the dialogue in a book where someone Jack tells about his studies, which he repeatedly took in London, or why should you start learning English by studying the sights of London? I know we’ve all had at least one lesson in a book about this topic, and then when we want to order in a restaurant, we can’t explain to the waiter in English that you’re allergic to peanuts, and you’ll just die. It makes sense to learn about environmental conditions, people, general habits, and life English through daily practice rather than books.

Now in this part I will talk entirely about experience, there is no way to bring the language to perfection without daily use of the language and introduction into everyday life. This part is called reasoning – one of the greatest human talents that separates and differentiates us from animals is the ability to reason, if your goal is to improve conversational English, forget the English classes you attend, and the homework you spend several hours on, from this moment you speak and reason in English. Discuss everything in English, think about everything in English, it doesn’t matter if you’re in a store or at a party, whatever you think in your first language, think and discuss in English, if you don’t have enough words, save it in your phone and look it up later and remember it.

Understanding the Importance of Base Endurance Training for Endurance Athletes

When it comes to endurance sports and athletes, one of the most common questions I get is how can I get better? How can I get faster? For all beginners, the best thing you can do, is to go out and do the sport. As you get your feet wet, start doing the activity for longer periods of time, more time makes you better. Let’s break this down into more specifics and use cycling as an example.

For the newbie on a bike looking to improve or even compete, the best way to get better at the start, is to ride the bike. And then ride the bike some more. If you are into trying out racing, sign up for some races as they too are a great way to push your limits and build on what you have. A little healthy competition is sometimes the best medicine to keep you motivated.

As people get more into biking, a lot forget the basics when it comes to training. Cyclists tend to think that more and harder is better, and maybe that is true to some degree, but you need to be careful. Let’s get into the topic for today, and that is Base Endurance, or what I like to call the Magic Zone!

For most cyclists, most of their time should be spent in this zone, as in 80% of the time during training. Base Endurance is meant to increase your aerobic endurance and should be done as a moderate level of exercise. Don’t worry if you go under or over the recommendations on a downhill or uphill, just make sure to vary the intensity up within your range, don’t stay at the bottom, middle, or top end of the range all the time. It’s also a good idea to keep your cadence between 82 and 98 RPM. People with a running background tend to have a slower cadence, but can train their way into hitting this sweet spot.

What do you gain from training in the magic zone? You build up your aerobic endurance, or as I like to call it your aerobic engine. You build up the mitochondria, the powerhouses of the cell. During your low to moderate exercise, the mitochondria break down primarily fat and carbohydrates to keep you going during these what I like to call magic zone training rides. When you ride at this intensity, the mitochondria use oxygen and the fuel sources listed above to make the energy to keep you exercising. The more time you spend in the magic zone, the more mitochondria you build, the bigger your mitochondria get, the more oxygen your body is trained to use, the better you become at making energy. It is a very magic zone that trains the mitochondria in your muscle cells to get bigger and become more efficient at making energy for you to use during exercise! It’s good to note that type I muscle fibers contain the most mitochondria out of the three muscle fibers, type IIa and IIb have far less mitochondria and are used more as you increase the intensity of exercise. Now that we have that out of the way, I should also mention that type I muscle fibers also help clear lactate as it builds up in the muscles via the MCT-1 transporters. As you ride in zone 2, your body becomes better at clearing the lactate which is clearly something very important in endurance athletics. Zone 2 also teaches the body to utilize fat as the source for energy production while trying to preserve glycogen. This is important, as it is nice to have that glycogen store for use when needed at the end of the race for that all out winning sprint!

Other benefits of training in zone 2/base endurance/magic zone are as follows; lower resting heart rate, increase your ability to exercise longer, decrease blood pressure, improve insulin resistance, improve your ability to handle harder training efforts, increase your plasma blood volume, increase the capillary density in your muscles, heart stroke volume and cardiac output will increase, and you may get a little increase in your lactic threshold.

Don’t forget about scheduling in recovery, more exercise is not always better. Make sure you take rest days every week, and if you are feeling like you are tired a lot, grumpy, moody, or your resting heart rate is high or exercise heart rate is low, it is definitely time for more rest.

A sample week of training to improve your health would be 3-4 hours on Saturday, 2 hours on Sunday, with two rides during the week 45-90 minutes that contain some level of intervals, but the rest of the time is in zone 2.

If you have no clue on how to find your zone 2, you need to perform some kind of an FTP test to figure out where you are, and then apply those results into the zone 2/endurance zone ranges to get your zone 2 numbers. Whether that be with the use of a power meter, heart rate, or both, that is up to you!

How to Beat Anxiety: A Look Into 6 Effective Methods

If you know anyone who is suffering from anxiety, you are aware of how much it impacts their lives. It influences every aspect of their being: from concentration to personal relationships and even their sense of self-worth.

Fortunately, there are ways to beat anxiety. Not all strategies work for everyone because different people have different triggers and responses to stressors. However, regardless of personal taste or preferences, there is something here for every reader to adopt and implement.

Change Your Thinking

A lot of the time, anxious thoughts are just the product of outdated habits or assumptions. You may be retriggering old anxieties or insecurities that aren’t as applicable to your life as they were before. You may not be aware that your anxiety is a product of insecure or pessimistic thinking.

Start by asking yourself some questions:

● What do you think will go wrong?

● What are your worst-case scenarios?

● What are your expectations?

● Are they realistic and healthy?

● What’s the biggest thing you’re worried about right now?

● Is it a legitimate cause for concern?

● What evidence do you have to support that idea?

● Are there other possible explanations?


There are a lot of benefits associated with meditation, but one of the most understated is its ability to help with anxiety. Meditation is an excellent way to help you get back in touch with your body and what is happening inside. It can help you identify when and why you’re feeling anxious.

When you start to meditate, you’ll notice thoughts entering your mind from time to time. This is normal. The goal isn’t to kill all of your thoughts but rather to acknowledge them, accept them, and then let them go.