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Speaker 1: It's a seven two weekend breakfast Fitness All you need

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Speaker 1: to know about staying fit.

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Speaker 2: Eighteen minutes after six o'clock, time for us to get

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Speaker 2: the show and away, and as always, we kick off

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Speaker 2: with fitness and this morning we'll talk about the importance

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Speaker 2: of training your upper body. Many of us when we train,

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Speaker 2: we think about our lawer body. We do weights, we

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Speaker 2: do cardio, but some of us neglect our upper bodies.

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Speaker 2: But apparently we shouldn't be doing that. To your upper

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Speaker 2: body is just as important as your lower body. And

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Speaker 2: to talk to us about why we should be taking

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Speaker 2: care of our upper body fitness. We'll joined on the

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Speaker 2: line by fitness and wellness coach she's also founder of

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Speaker 2: Trove Wellness One Need Talk Am Not joins us on

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Speaker 2: the line. We need a very good morning to you,

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Speaker 2: a great pleasure to have you on the show.

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Speaker 1: Thank you so much and good morning to you too.

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Speaker 2: So this morning we'll talk about why we should be

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Speaker 2: taking care of our upper body as much as we

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Speaker 2: do our law body. For many of us will train,

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Speaker 2: you know, our legs, but we'll then neglect our upper body.

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Speaker 2: Talk to us about why this is so important, and

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Speaker 2: when we talk about other body. What do we mean

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Speaker 2: let's start there, which parts you know, which are the

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Speaker 2: muscles or the areas would be talking about when we

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Speaker 2: speak about the upper body.

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Speaker 1: Yeah, so when you speak about your upper body, right,

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Speaker 1: you are basically referring to strengthening the muscles which are

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Speaker 1: all like from the waste and about. So we are

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Speaker 1: talking about your chest, right, We're talking about your back,

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Speaker 1: We're talking about your arms and that includes your biceps

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Speaker 1: and your triceps, and we're talking about your shoulders and

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Speaker 1: certain elements of your core. This basically stabilize your uppertsa.

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Speaker 1: But those are all the muscles that we focusing on

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Speaker 1: when we speak about upper body, right.

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Speaker 2: And so what is then the importance of kind of

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Speaker 2: working out these parts of our body? How do they?

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Speaker 2: I guess because you know our body isn't just the

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Speaker 2: bottom half, right, So when we work out the upper body,

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Speaker 2: how does that benefit our overall health?

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Speaker 1: And I think it's so important that we focus on

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Speaker 1: our upper body, right. I mean, there are a couple

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Speaker 1: of health benefits for it. I think the key one, right,

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Speaker 1: it improves your overall posture right, and more importantly, it

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Speaker 1: helps to enhance your muscle balance throughout your entire body.

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Speaker 1: It supports functional strengths such as like things such as carrying.

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Speaker 1: If you ever find yourself we have to carry heavy things.

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Speaker 1: What do your shoulders through? They slouch right? Then you

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Speaker 1: have to push things. It's harder when you have to

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Speaker 1: pull things, or when you have to love to things

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Speaker 1: to give what I'm saying, So it helps to balance

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Speaker 1: those sort of like key functional strength areas. And then

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Speaker 1: I think more than anything, it contributes like your body's

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Speaker 1: overall strength. And I know many people will love this one.

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Speaker 1: It also helps to contribute to a sketable of fast metabolism.

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Speaker 1: I know everybody wants to do once. You will love

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Speaker 1: that because most of them don't associate strength training for

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Speaker 1: your upper party with the past metappenism. So overall, it

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Speaker 1: also just helps to prevent injury and that is the

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Speaker 1: most important thing. And just long term mobility.

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Speaker 2: Yeah, we also hear about the importance certainly as we

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Speaker 2: get older, of being able to balance, of having good

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Speaker 2: sort of core strength and having you know, being able

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Speaker 2: to keep your body upright. And it sounds as the

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Speaker 2: last when we neglect upper body work out the upper

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Speaker 2: body of strength, we sacrifice the ability to have good

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Speaker 2: balance and have good core strength. Talk to us about that.

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Speaker 1: Yeah, you know what neglecting our body I mean over

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Speaker 1: and above the fact that increases your risk of injury,

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Speaker 1: and that is very important. I mean, you know that

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Speaker 1: when you fall, when you fall at fifteen, it's very

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Speaker 1: different when you fall at twenty five or thirty five

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Speaker 1: or forty five or fifty five. The recovery is very

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Speaker 1: very different. Right, So to wear and tear, you know

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Speaker 1: that happens through our body, and basically having stru upper

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Speaker 1: body really does help to sort of like reduce a

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Speaker 1: risk of injury. And I think theglect really causes an imbalance.

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Speaker 1: The key thing is just the imbalance between your muscle groups.

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Speaker 1: So what normally does is that it causes an imbalance

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Speaker 1: between your back and your front, and your front is

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Speaker 1: basically your chest right, And then when you do that,

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Speaker 1: it actually leads to like poor joint alignments. Like I said, now,

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Speaker 1: when your joints are off, risk of injury is increasingly high, right,

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Speaker 1: And like this is normally between your shoulders, and this

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Speaker 1: increases the likelihood of like chronic pain. You know, it

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Speaker 1: also increases strain and like just overuse of injuries. And

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Speaker 1: like I said to use our body for a lot

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Speaker 1: of things. And the key thing, like I said, is

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Speaker 1: the functional strength. At any point, at any age in

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Speaker 1: life and stage, we all have to pull things. We

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Speaker 1: love to be carry we pull things. Those are very

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Speaker 1: very key.

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Speaker 2: And so if you're wanting to start working on your

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Speaker 2: upper body strength or improving it, while just some of

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Speaker 2: the exercises or some of the things you can be doing,

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Speaker 2: you can be adding to a routine to do. Huh.

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Speaker 1: Like if you're someone that's like pretty new and starting out,

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Speaker 1: and I know that a lot of people tend to

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Speaker 1: neglect our upper body training, I can completely understand that

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Speaker 1: also because of the many misconceptions they are about training

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Speaker 1: upper body. There's certain foundational movements that you can sort

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Speaker 1: of like do, and these things are things you can

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Speaker 1: even do at home. The most important one Number one

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Speaker 1: people hate this push ups. Push ups are very cute

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Speaker 1: because they've helped to basically work out your chest muscles

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Speaker 1: and then shoulder pressing of course that's explanatory your shoulders

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Speaker 1: and rowing you know that rowing machine at a gym

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Speaker 1: that is so good for your back. We're working at

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Speaker 1: your back and then as well as like assisted like

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Speaker 1: pull ups and pull down, So they're very key for

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Speaker 1: your back. And then of course try set depths. These

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Speaker 1: work your own muscle, and these are just have major

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Speaker 1: movement patterns to help strengthen your overall body and foundational

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Speaker 1: exercises that you can do at home. Even add a

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Speaker 1: germ and yeah.

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Speaker 2: Yeah, and does doing you know sometimes they are the

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Speaker 2: loose weights in the gym? Are those also a good

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Speaker 2: thing to be including in your upper body strength routine?

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Speaker 2: Kind of doing arm curls or doing those side curls?

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Speaker 2: Are those also really good for building this upper body

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Speaker 2: strength we all need?

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Speaker 1: Absolutely the arem? Those are absolutely all key. Are you

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Speaker 1: you know what you're talking about? Why do you happy

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Speaker 1: sorts of helping to build your upper body strains? One

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Speaker 1: hundred percent on the dot do? I mean?

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Speaker 2: They're not everyone's favorites. Some people do them. I've never

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Speaker 2: heard a person say they do these for fun. But

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Speaker 2: our burpies also do they contribute to upper body strength?

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Speaker 1: As terrible as they are to do? Yeah, because if

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Speaker 1: you think about a drive Berkeley are explosive workouts When

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Speaker 1: you do a birdie and you're going underground? What are

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Speaker 1: you the first touch point? What is it? It's your hands?

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Speaker 1: It's your arms and what do you do and you

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Speaker 1: need to go up again? You have a push and

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Speaker 1: that push basically required it comes from your upper body.

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Speaker 1: You get what I'm saying, And I mean, if you

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Speaker 1: do birth is wrong, you can actually you can actually

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Speaker 1: get injured. So you know what I mean. Like I said,

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Speaker 1: explosive workouts and you go on the ground, you bland

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Speaker 1: on your arms and that's very key and in order

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Speaker 1: for you to get back up again, the utilize your

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Speaker 1: upper body strains. So like upper body spreads is just

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Speaker 1: supericky for a lot of movements.

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Speaker 2: If you're someone that spends a lot of time, you know,

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Speaker 2: some people are office bound, they disbound, so you're sitting

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Speaker 2: for about anything from sixty eight, sometimes ten, sometimes twelve hours.

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Speaker 2: Is there anything you can be doing while you're sitting

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Speaker 2: that can potentially benefit that upper body stains? Maybe not

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Speaker 2: building muscle, but maybe stretching while you're sitting. Are there

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Speaker 2: any movements you can be doing if you're stationary, but

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Speaker 2: you want to keep that upper body somewhere and moving.

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Speaker 1: Look, you know what, that is very important because many

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Speaker 1: of us are sitting most of the time. Look, I

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Speaker 1: think the most basic thing that I will always encourage

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Speaker 1: just form a general standpoint is always find time for

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Speaker 1: five minutes to stand up and to just walk right.

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Speaker 1: I think that is just necessary for your overall body.

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Speaker 1: And then when you're sitting at the desk and just

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Speaker 1: like trying to move your body and literally massage helps.

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Speaker 1: But then also what you can also do that you

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Speaker 1: can push your hands up and lift your hand up

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Speaker 1: from an inverted perspective basically to how basically pull those

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Speaker 1: muscles in your arms. One of the favorite things to

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Speaker 1: do as well is like to push your arms sideways,

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Speaker 1: so when you move it sideways and then you just

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Speaker 1: lock it in with your other hand with your arm,

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Speaker 1: so that's just hows to pull the muscles again. And

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Speaker 1: then of course tulting your head really gently and not

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Speaker 1: like roughly and talking it from one side your neck

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Speaker 1: and pulling it to the other side as well. They're

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Speaker 1: basically the house to do some of the muscles on

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Speaker 1: your shoulder and do that, you know, it's just if

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Speaker 1: it turns to our day light movements, nothing hectic, and

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Speaker 1: then just irotating off your neck as well gently from

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Speaker 1: the left and to the right, and the house is

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Speaker 1: well with your neck and shoulder. My FLEs.

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Speaker 2: And you know, also when we think of upper body strains,

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Speaker 2: we think of bulking up because many times also the

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Speaker 2: gym who are quite bulky, who are ripped. Do you

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Speaker 2: necessarily need to be building that kind of muscle to

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Speaker 2: have good upper body strength or now you have good

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Speaker 2: strength without you know, quite a lot of bulkiness or

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Speaker 2: big muscles and upper body.

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Speaker 1: No, you know, you know, it's you know, the upper

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Speaker 1: body strength is literally it has it's nothing to do

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Speaker 1: with bulking up, right, and lifting heavy is not essential.

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Speaker 1: In fact, don't you have like massive big muscles. I'm

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Speaker 1: not if you've seen people with bake muscles and like

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Speaker 1: people that do bodybuilding, they actually have limited mobility. So no,

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Speaker 1: you don't have to have these big book my folds

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Speaker 1: in terms of in order to have upper body strength.

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Speaker 1: So basically, I mean strength is just about being able to,

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Speaker 1: like I said, through those foundational movements right, and honestly,

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Speaker 1: all you need is consistency. Lifting heavy is not essential.

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Speaker 1: Consistency and intensity that's all you need. And I always

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Speaker 1: tell people that in order to you to bold, in fact,

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Speaker 1: those kind of metholds that takes so much time, It

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Speaker 1: takes a lot of intentional training, you have to be

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Speaker 1: in a calorie surplus, certain emotional states are required, and

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Speaker 1: it takes months and months and you don't you don't

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Speaker 1: need that. It's absolutely not necessary. So why does you

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Speaker 1: do that? What you walk about now? Training about two

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Speaker 1: to three times a week, depating on your split, you're

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Speaker 1: definitely to have like toned and defined the upper body,

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Speaker 1: which is good and that's all you need. Yeah, I

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Speaker 1: see that.

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Speaker 2: One of the popular articles are Controls of Wellness. Page

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Speaker 2: is actually about strength training and how you know you

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Speaker 2: don't have to be afraid of the weight section. Tell

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Speaker 2: us about some of the other resources that would be

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Speaker 2: great to look at or use from the Travellness platform.

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Speaker 1: Look, I would say, are you talking about actually using

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Speaker 1: machines or actually sort of like training at home? I

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Speaker 1: guess for both, you know, I think for both. I

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Speaker 1: think Look, one of the easier ones that are always

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Speaker 1: encouraged from training at home, right, because I mean training

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Speaker 1: from home it means, you know, because a lot of

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Speaker 1: times you feel like we have to be in the gym,

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Speaker 1: so using machinery at the gem is pretty easy. But

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Speaker 1: a lot of people don't have the luxury of being

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Speaker 1: in the gym, right, and that's always the most conception

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Speaker 1: about excuse about my training at the body So I

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Speaker 1: think a couple of exercises which are super super effective

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Speaker 1: that I believe that you can use at home during

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Speaker 1: body weight exercises such as push up. Push ups are

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Speaker 1: very very important. You don't need to be in a

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Speaker 1: gym or use equipment for that, and then you can

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Speaker 1: do your depth and planks. Planks are very very important,

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Speaker 1: and you need to sort of like combine those for example,

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Speaker 1: like resistance stands. I mean, you can use three rates

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Speaker 1: if you have that, but you don't necessarily have to

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Speaker 1: bodyweight that's all you need, but you can combine it

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Speaker 1: with resistance stands and they can be super super effective.

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Speaker 1: I think what matches most is the right structure, consistency

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Speaker 1: and progression, and that will help you to both significant

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Speaker 1: strength without being in the gym. I think that's just

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Speaker 1: the most important one because a lot of people that's

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Speaker 1: because excuse I don't have a gym membership. I don't

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Speaker 1: have a gym membership, But the RAS decide you can

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Speaker 1: do it anyway anytime where you're traveling, at work, at home,

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Speaker 1: you can do those.

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Speaker 2: Yeah, any times, Thank you very very much. For giving

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Speaker 2: us your time this morning, or is a great pleasure

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Speaker 2: having you on the show.

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Speaker 1: Thank you so much. It's always a pleasure. But it's

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Speaker 1: not like you absolutely know what you're doing at the gym.

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Speaker 2: So while thank you, I'm trying to get my upper

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Speaker 2: body strength. That blow body strength is decent, upper body

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Speaker 2: not great. So I'm trying to build this upper body strength.

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Speaker 1: Look, most of us women, we do that, and I

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Speaker 1: think it's the most conception we spoke about. So I

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Speaker 1: hope that you know we all have this year. I

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Speaker 1: had it before. But like I said, you will not

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Speaker 1: look bulky. You will just look defined and strong. And

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Speaker 1: let's get you there's a good look, by the way,

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Speaker 1: having a strong upper body and define upper body. And

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Speaker 1: in fact, it makes you look more our glass by

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Speaker 1: the way, because you chest this out your neck, you know,

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Speaker 1: you chest this out. Your shoulders are broad and they

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Speaker 1: basically trade that curvature. So it actually helps you, you know,

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Speaker 1: have that, you know, our glass body shape figures. If

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Speaker 1: that's anything, that's a good motivator as well. Open above

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Speaker 1: the functional health reasons that the esthetic component of it

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Speaker 1: as well.

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Speaker 2: Thank you so much for your time this morning.

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Speaker 1: Thank you so much. For having me have a beautiful day.

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Speaker 1: Foger you too.

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Speaker 2: That is witness and wellness coach and founder of Troe

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Speaker 2: Wellness Anita Komalo joining us this morning. Coming up we

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Speaker 2: talk health next week on the twenty fourth of March,

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Speaker 2: that is Tuesday, is World TV Day. We know TB

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Speaker 2: is responsible for a number of fatalities in the country,

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Speaker 2: so ahead of World TV Day, we'll look at how

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Speaker 2: we are doing as a country with regards to dealing

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Speaker 2: with TV. Of course we have unique challenges at some

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Speaker 2: point where it's extreme a drug resistant at TV to

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Speaker 2: deal with as well, so we'll speak to doctor Frondilayati.

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Speaker 2: He's are raised in GP. We'll also be joined by

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Speaker 2: doctor Moshopenny Jackson Mara Kalala, the other director of the

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Speaker 2: South African Medical Research Center for Tuberculosis Research at Stellhambush University.

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Speaker 2: They are also the chairperson of the upcoming twenty twenty

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Speaker 2: six South African TV Conference. But before that time checking

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Speaker 2: with you latest I Witness New Sport