Speaker 1: You're listening to the Weekend Collective podcast from News Talks B.
Speaker 2: Yes, welcome back. This is the Weekend Collective. I'm Tim Beveridge.
Speaker 2: If you've missed our Politics Central. Some fascinating couple of discussions,
Speaker 2: uh there with James Smith on the roding thing and
Speaker 2: Auckland Council's policy vote against the government's changing of the
Speaker 2: speedmen and all that. But and also Lockwood, Sir Lockwood
Speaker 2: Smith about the UK election result. But some surprising comments
Speaker 2: from Lockwood not maybe not surprising for him, but I
Speaker 2: was a touch surprised about his take on F P
Speaker 2: P and m MP. You can go check that out
Speaker 2: when you wear podcast. Go to the Weekend Collective on
Speaker 2: iHeartRadio is probably the best spot right now, though it
Speaker 2: is time for the Health Hub and joining me is well.
Speaker 2: He's a regular for those who are tuned to me regularly,
Speaker 2: and good on you for doing that. And his name
Speaker 2: is Greg Paine. Greg, howre you going?
Speaker 3: Good afternoon? I'm very well. Thank you.
Speaker 2: Now you are one of those insufferable folk who looks
Speaker 2: like it's still summer because your feet are still tanned,
Speaker 2: and because you've come in in jandles, because you're cruisy,
Speaker 2: laid back sort of guy. But you if I was
Speaker 2: to just beam into the studio now and somebody is
Speaker 2: to tell me, by the way, Tim, you're beaming into
Speaker 2: summer and your next guest is Greg, I wouldn't be
Speaker 2: surprised because look at you.
Speaker 3: The problem is that I spend so much time on
Speaker 3: the water, and I never ever like to wear boots
Speaker 3: booty has but I'm on the water. Son's constantly exposed
Speaker 3: to the environmental.
Speaker 2: Is it cold out there? When you're sort of kite
Speaker 2: are you kite surfing or what are you doing?
Speaker 3: Wingfoil wing?
Speaker 2: Okay, what's that?
Speaker 3: So it's like almost like a surfboard that's foiling. So
Speaker 3: we're above the water and we're holding onto a kite directly, okay,
Speaker 3: versus a kite which is on twenty.
Speaker 2: If you let go, would it fly away? Or are
Speaker 2: you tethered? It's attached to me, It has to probably
Speaker 2: has to be tethered.
Speaker 3: I have lost it. I have lost it once. Actually
Speaker 3: really yeah, I've had my line snap and blew away
Speaker 3: pretty much got to ring a toto from Comar on
Speaker 3: my beach so and someone managed to pick it up,
Speaker 3: So I was very thankful for that.
Speaker 2: How did you get it? But how did they know
Speaker 2: it was yours? Did you have?
Speaker 3: I had? I had a I called up coast Guard
Speaker 3: just to advise them that I'd lost my kite, and
Speaker 3: the woman professed her undying love to me straight away,
Speaker 3: because obviously that someone had found the kite and they
Speaker 3: were thinking, oh lord, someone's in trouble. We better send
Speaker 3: coast guard out to look for this guy. And I
Speaker 3: called it the exact right time, and she said, oh,
Speaker 3: I love you so much right now, So that made
Speaker 3: my dad.
Speaker 2: Actually, by the way, good on you for calling the coastguard,
Speaker 2: because that's exactly who should call and as opposed to
Speaker 2: people going on the cot blew away or never mind,
Speaker 2: forget it and.
Speaker 3: You don't want to send those guys out unnecessarily.
Speaker 2: Good on you anyway. Hey, by the way, you must
Speaker 2: be getting very excited for the I am really looking
Speaker 2: forward to the Olympics.
Speaker 3: I'm genuinely unsure as to whether I can watch really,
Speaker 3: so I'm so because your connection with the canoeists in particular. Yeah,
Speaker 3: I mean to watch all those girls. And it's also
Speaker 3: because I know just how much work goes on behind
Speaker 3: the scenes that people don't appreciate and just how hard
Speaker 3: it is this process of getting ready for the Olympics,
Speaker 3: and the emotion, the psychology.
Speaker 2: Make it even worse. Put some money on us.
Speaker 3: I'm not a betting person. I mean I would still
Speaker 3: put my money down on Lisa for sure, because I
Speaker 3: know just how incredibly talented she is. But yeah, I'm
Speaker 3: very thankful I'm not a betting person.
Speaker 2: Isn't it amazing that the tension on this is about
Speaker 2: which New Zealander is going to win? Sort of thing
Speaker 2: when I've got to make I almost want to go,
Speaker 2: you know, sort of unjinks the whole thing, because it's
Speaker 2: not a case of will will you know Lisa Carington
Speaker 2: when now she's got her a right of all, who's
Speaker 2: going to be on the water Amy Jimmy Fisher who's
Speaker 2: beaten her recently, So it's going to be fantastic. But
Speaker 2: bad track athletes as well, though the high jobs.
Speaker 3: I mean, Zoey Hobbs, our sprint is absolutely remarkable. I mean,
Speaker 3: we've got and our cyclists are our world world class
Speaker 3: road cyclists, and our track guys and girls obviously as well.
Speaker 3: But we've got some incredible going to the Oh yes,
Speaker 3: but I agree with you. I think the track stuff
Speaker 3: will be super exciting.
Speaker 2: Well, there's something about the Olympics in the track, and
Speaker 2: I know we've got to get onto our topics. But
Speaker 2: it's nice to band for about the stuff. But I
Speaker 2: do you know, essentially the Olympics the one for track
Speaker 2: and field, that is the pinnacle, whereas we have soccer
Speaker 2: World Cups, we have all sorts of tournaments, but track
Speaker 2: and field. And you know, I still miss it, you saying,
Speaker 2: of course, because he was such a showman that.
Speaker 3: And just the timing he would have when he's sprinting
Speaker 3: full gas and still have the ability to turn the
Speaker 3: left and smile for the cameras.
Speaker 2: As his cross sacrifice I wanted as world record.
Speaker 3: Probably did to be fair.
Speaker 2: Currently he slowed down on one of his world records.
Speaker 2: It's like he started celebrating about five meters out. It's
Speaker 2: like that's point two point zero two of a second problem.
Speaker 3: And also what we know about sprinting is sprinting is
Speaker 3: not about who's the fastest. It's about who decelerates the slowest.
Speaker 3: But I strongly suspect that even at top speed he
Speaker 3: was or was still faster than anybody else anyway, so
Speaker 3: he was very very fast and he didn't slow down,
Speaker 3: so that made him.
Speaker 2: Just amazing as he is was. Anyway, look, let's get
Speaker 2: on to the topic at hand now, even it's the
Speaker 2: we're going to talk about heavy lifting resistance training. By
Speaker 2: the way, if anyone, Greg is a biomechanist, and if
Speaker 2: you've got any questions about movement and maybe it's a
Speaker 2: problem you've got with a persistant injury, where you can
Speaker 2: share something to gregor he might be able to give
Speaker 2: you some guidance. Possibly he's not a physiotherapist, so he
Speaker 2: won't ask.
Speaker 3: You movement specific, movement specific.
Speaker 2: Okay, and I haven't met this for a while, but
Speaker 2: Greg actually also helped me with a persistent little injury
Speaker 2: I kept on having and he basically just filmed me running.
Speaker 2: He needed a pretty fast camera for that obviously, and
Speaker 2: analyzed my gait, my stance, my thread what's called cadence
Speaker 2: and no problem since so I can't complain anyway the
Speaker 2: lift osteoporosis. Though in particular, what we what have we
Speaker 2: learned about heavy lifting with ossis.
Speaker 3: The non farm I can't say this word pharmacological.
Speaker 2: Now you did that sounded pretty good.
Speaker 3: Correct, So word did I struggle with. I mean, there's
Speaker 3: obviously very good medication out there that helps osteopenia and
Speaker 3: OSTEOPOROTICCT suffer. So osteopenia, for those who don't know, is
Speaker 3: like the precursor to osteoporosis. It's a sliding scale. I mean,
Speaker 3: I can, I can discuss what is osteoporosis from a
Speaker 3: T scale perspective if you kneed me too, but from
Speaker 3: a what so sorry from it?
Speaker 2: You just said it from a T scale spect and
Speaker 2: you know what that is.
Speaker 3: In order to be diagnosed as osteoporotic or having osteopenia,
Speaker 3: you need to have what's called a dexa scan, and
Speaker 3: the scan will look at your bone density. Now, a
Speaker 3: normal healthy bone is when you have a T score
Speaker 3: of greater than minus one. So if you if you're
Speaker 3: minus one is the is the baseline. So anything from
Speaker 3: minus one to minus two point four T scale osteopenia
Speaker 3: two point five or less is osteoporosis. So historically there
Speaker 3: has been good understanding that resistance training is a helpful
Speaker 3: tool to maintain strength. But because with osteoporosis, bone becomes
Speaker 3: more porous, therefore it becomes more brittle and so there
Speaker 3: has been a lot of fear or uncertainty around the
Speaker 3: effect of heavy lifting, and heavy lifting is regarded as
Speaker 3: when you lift weight that is greater than eighty to
Speaker 3: eighty five percent of your one repetition maximum, so one
Speaker 3: irm there's the heaviest load you can lift.
Speaker 2: Because intuitively people think, with my bones a brittle and
Speaker 2: I'm going to start lifting heavy weights, they're going to snap, yeah,
Speaker 2: and you feel vulnerable. So there's a psychological barrier too, isn't.
Speaker 3: That in This study complete? And it's a very well
Speaker 3: peer reviewed study.
Speaker 2: So it's what's it called.
Speaker 3: It's basically look up the Lift More study, so it's
Speaker 3: l A F T m R. It was done in
Speaker 3: twenty eighteen out of a Griffin University in Australia and
Speaker 3: lift More. I've got it here written dancause I can
Speaker 3: never remember the exact order. Is short for Lifting Intervention
Speaker 3: for Training Muscle and Osteoporosis Rehabilitation.
Speaker 2: Do you think they really tried to make that sound
Speaker 2: like lift more in other words, lift more weight? Because
Speaker 2: it does seem like an interesting coincident.
Speaker 3: It's the most perfectly named study I can think.
Speaker 2: Of, except they're missing their e but that's because it
Speaker 2: probably helps make it look like a more of a brand.
Speaker 2: They had an e it would just look like I.
Speaker 3: Actually went to look and see if you can buy
Speaker 3: a lift more dot com, but it's already been sold,
Speaker 3: so that's been okay. But what this study did but
Speaker 3: which was really interesting, is it had fifty women. They
Speaker 3: were all postmenopausal, so there were five years postmenopausal. Average
Speaker 3: age was sixty five plus and minus five years. The
Speaker 3: average T score was minus two point one, so that
Speaker 3: they were.
Speaker 2: Quite but they were heading towards Austria process. That's the
Speaker 2: average T score so to two point ONEUS.
Speaker 3: Minus two point one. And there were fifty women in
Speaker 3: each group. So there was the control group, which is
Speaker 3: the normal that I'll use it inverted commons normal group,
Speaker 3: and that is where they had these particular women doing
Speaker 3: home based exercises two times a week for thirty minutes
Speaker 3: and it was basically like Pilarti stuff like lunges, squats,
Speaker 3: just healthy stuff, very lightweights. The maximum amount of weight
Speaker 3: they could lift was three kgs and their repetition count
Speaker 3: was between ten and fifteen repetitions, so it was quite high. Conversely,
Speaker 3: the experimental group. Both groups had fifty women. They had
Speaker 3: these women lifts five repetitions, were five sets of five
Speaker 3: repetitions with two reps in reserve. So what that means
Speaker 3: is they were lifting really really heavy for them.
Speaker 2: And it meant they could they possibly could do two
Speaker 2: more if they tried to fail.
Speaker 3: But let's stop correct to failure. And they did dexter
Speaker 3: scans before and after and so as I say, these
Speaker 3: women were all osteoporotic. And what they found.
Speaker 2: Was and what was that?
Speaker 3: How many groups were there too. There was the experimental
Speaker 3: group in the control group. It was an eight month study.
Speaker 3: It was two thirty minute sessions per week. The experimental
Speaker 3: group was supervised, so there were groups of eight with
Speaker 3: a sports therapist or a physio over watching making sure
Speaker 3: their technique was good. At the end of the eight months,
Speaker 3: only two women pulled out or one was extracted out
Speaker 3: she didn't disclaim some medication. One woman pulled out for
Speaker 3: travel reasons. Other than that, ninety two percent of the
Speaker 3: woman who started completed it. And their bone density so
Speaker 3: the average age was sixty five. There were postmenopausal these women.
Speaker 3: Their neck of femur, which is the top of your
Speaker 3: thigh bone, your neck of fema and your lumber spine,
Speaker 3: your bone and your lower bones on your lower back,
Speaker 3: their bone density increased, which has never been identified before.
Speaker 3: So the control group who were doing the light weights
Speaker 3: and the lunges and the stretches, their bone density continued
Speaker 3: to decrease.
Speaker 2: So their bone density increased what marginally or increased to
Speaker 2: a level where would have kept and what do we know?
Speaker 3: Well, so this study only lasted for eight months. So
Speaker 3: what they found is that you need to do these
Speaker 3: sort of intervention plans for a good period of time,
Speaker 3: a minimum of four months to start seeing any change.
Speaker 3: But they kept it going for eight months.
Speaker 2: So I guess it stopped it getting worse and so
Speaker 2: in fact, it improved it absolutely.
Speaker 3: And what they also found which was really interesting, is
Speaker 3: because so the experimental group, the lift more group, they
Speaker 3: were doing deadlifts, back squats, they were doing an overhead
Speaker 3: shoulder press, so they were standing with weights and pushing
Speaker 3: the weights vertically up. And they were also doing what's
Speaker 3: called like a drop chin up. So there must be
Speaker 3: like a pliometric chin up where your bounce seeing and
Speaker 3: doing the chin up so your feet are hitting hitting.
Speaker 2: Funny enough, those are pretty much the four exercises. My
Speaker 2: guy gave me yeah, and just to failure. I don't
Speaker 2: think it's I was last yea product. He just said,
Speaker 2: do some heavy lifting it gratefully.
Speaker 3: You listen to the likes of doctor Peter Attire and
Speaker 3: these guys who are big into the wellness sort of
Speaker 3: global community, and the one thing they talk about is
Speaker 3: resistance training, lift heavy weights and don't be afraid to
Speaker 3: do it. Because the one thing that was most interesting
Speaker 3: in the study is that of all the women in
Speaker 3: the lift more group, no injuries were sustained. There were
Speaker 3: no fractures, there were no cracks to the bones. One
Speaker 3: woman strained her back very slightly doing a deadlift. That
Speaker 3: meant that she couldn't do the next session, but she
Speaker 3: could continue on for the rest of the eight months.
Speaker 2: I think that's the trick, isn't it is to get
Speaker 2: into that stuff without blowing a food food.
Speaker 3: Well. The real key to this is that they've shown
Speaker 3: that it's safe, but you need to be supervised, so
Speaker 3: if you don't have a history of and they've also
Speaker 3: shown sorry just to interrupt myself, is they've also shown
Speaker 3: that the benefits of this sort of work can be
Speaker 3: started at any age. At all, Like, if you're well
Speaker 3: into your eighties already and you've got osteoporosis, you can
Speaker 3: go to the gym with the right amount of supervision,
Speaker 3: that which is key, and you can start to make
Speaker 3: positive changes by doing this. Because what they've also founder
Speaker 3: is like in New Zealand there's something like plus or
Speaker 3: minus four thousand osteoproduct fractures of the hip every year.
Speaker 3: So that's because of falls.
Speaker 2: So that's not that's not actually just a quick question
Speaker 2: and this might well you might may m I not not.
Speaker 2: But when people need a hip replacement, is that because
Speaker 2: of an osteoporitic or is that just because the hip
Speaker 2: dronts were worn acts we're living longer and.
Speaker 3: All osteoarthritis traditionally really yeah, so it's so.
Speaker 2: You have joint where naturally I thought everyone just about
Speaker 2: had to have a hip replacement.
Speaker 3: If you know we're of a similar age, if you
Speaker 3: scanned our hips, we've probably got you know, changes or
Speaker 3: degradation within our hurt because it's age related changes. And
Speaker 3: what MRI studies have also shown is that you could
Speaker 3: have one hundred people of the same age, men or woman,
Speaker 3: same age doesn't matter. Witch group, and you can study, sorry,
Speaker 3: you can scan their hips and some or knees, doesn't
Speaker 3: matter which joint we're talking about, and some will have
Speaker 3: high levels of degradation and some will have low levels.
Speaker 3: And there's no correlation between pain and discomfort and dysfunction
Speaker 3: between what the scan shows and what you feel. So
Speaker 3: someone could have like very low levels of osteoarthritic changes
Speaker 3: in their knee and have quite a lot of discomfort,
Speaker 3: whereas someone could also have very high levels of arthritic
Speaker 3: change in the knee joint and have minimal discomfort and
Speaker 3: can go running and riding and leading a normal healthy happens. Well, yeah,
Speaker 3: that does get progressively worse. And there are you know,
Speaker 3: there are studies around osteoarthritis which shows not the same
Speaker 3: as the lift Moore, So osteoarthritis and osteoporosis clearly are
Speaker 3: two different things, and the ostiothritic heavy lifting protocols shown
Speaker 3: it doesn't make any difference relative to joint comfort now
Speaker 3: in comparison to lighter weights. But what it does do
Speaker 3: is it builds more strength around the joint, which is
Speaker 3: a positive thing as well.
Speaker 2: So either way, heavy lifting is a thing.
Speaker 3: Yeah, it has been a gravitational shift in the last
Speaker 3: few years towards and everybody has the capacity to do
Speaker 3: it in some way, shape or form, and that fear
Speaker 3: around heavy lifting needs to be removed.
Speaker 2: Okay, we'd like to take your course. If you've got
Speaker 2: any calls around this something, I know we're giving you
Speaker 2: good information. You might think, what have I got to ask?
Speaker 2: But and it comes to just getting into the weightlifting
Speaker 2: as well. I'm sure Greek can offer a little bit
Speaker 2: of insight into into that if you decided. And I
Speaker 2: think the thing is for many people who once they
Speaker 2: get older, and I guess as you slow down, if
Speaker 2: you've become less active. I mean, hell, I don't want
Speaker 2: to generalize too much because I tell you what, there's
Speaker 2: a lot of older people who have probably put younger
Speaker 2: people to shame. Were stuck on their devices all the
Speaker 2: time while you're busy clowning, climbing should I say climbing
Speaker 2: up So something.
Speaker 3: I did a presentation last week to a group of
Speaker 3: to my partner Kirsty's Mums group in Melford, Corra Hairy
Speaker 3: Club and it was about one hundred woman average age
Speaker 3: probably mid to late seventies, and this one lady came
Speaker 3: up to me.
Speaker 2: Hope you're right on that, because if they are younger,
Speaker 2: you're in trouble.
Speaker 3: Susie's over in Vancouver. I can't hear this numb But
Speaker 3: this one particular woman came up to meet the end
Speaker 3: of it and she said, you know what, and she
Speaker 3: was seventy five. She told me her own she said,
Speaker 3: I've been lifting weights since i was seventeen. I've just
Speaker 3: had a scan done. I've got the bone health of
Speaker 3: a twenty year old.
Speaker 2: Wow. She was just showing up and her.
Speaker 3: Posture was And one thing that was really interesting with this,
Speaker 3: you know, going back to the number of fractures that
Speaker 3: we see arth osteoproduct fractures, is with this particular study
Speaker 3: that the average height of the woman doing in the
Speaker 3: lift more group increased, so they actually managed to stop
Speaker 3: that sort of thought called cophotic flection, that that flection
Speaker 3: forward by lifting heavier weights. And what we know from
Speaker 3: a mechanics perspective, if you're more upright, your center of
Speaker 3: mass is more over in a vertical plane, less likely
Speaker 3: to fall.
Speaker 2: Okay, right, We're going to take some calls. Eight hundred
Speaker 2: and eighty, ten eighty. You can text on nine two
Speaker 2: nine two and we'll be back in just a moment.
Speaker 2: And if you wanted to know about getting into weightlifting
Speaker 2: and some suggestions on how to. I don't mean weightlifting
Speaker 2: like your precious Mackenzie at the Olympics. Of course that's
Speaker 2: a retro name, isn't it all precious? But we're talking
Speaker 2: about getting in lifting heavyweights, something that marked to you
Speaker 2: sound a little foreign, especially if you're getting a bit older,
Speaker 2: but it could be the answer to improving your bone health.
Speaker 2: It's twenty four past four News Talk set B and
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Speaker 1: When it comes to the collective, it's all about you.
Speaker 1: The Weekend Collective with Tim Beveridge News talks at be.
Speaker 2: Yes and taking your cause. We're talking about weight training,
Speaker 2: weight training, heavy weightlifting, resistance to resistance to thank you, Greg.
Speaker 2: What sounds a bit with Greg pain? That's the millfluous tones.
Speaker 3: You hear that.
Speaker 2: That's Greek right now? Right Net? Hello?
Speaker 4: Yeah, Hi Thisten. About twenty five years ago, I used
Speaker 4: to go to the gym and I'd pulled down one
Speaker 4: hundred cages, so I kind of had some experience of it.
Speaker 4: But look, six weeks ago I picked up long COVID
Speaker 4: between two weeks and a recliner before I went to
Speaker 4: hospital because the vice says I don't. I had three
Speaker 4: weeks in a hospital bed and then another two to
Speaker 4: three weeks floating around and a recliner at home. So
Speaker 4: consequently my muscles have turned to flipping mush and I
Speaker 4: know that, and I'll try and walk up to steps
Speaker 4: and I'm trying to get oxygen back into the lungs.
Speaker 4: I'm about eighty percent now, but throwing rumor toy an
Speaker 4: ankle and an ankle fusion and a total on the
Speaker 4: other leg and all sorts.
Speaker 2: Of wars mate.
Speaker 4: Yeah, at the angle over the last ten years. But
Speaker 4: there's no joke that long COVID an three.
Speaker 3: So what this is. This is really interesting stuff because
Speaker 3: what we know. And my brother is a physiotherapist in
Speaker 3: Melbourne and they run an osteoporotic class. I'm extrapolating between
Speaker 3: what you've just said to me and what I'm about
Speaker 3: to say, and they've shown that it doesn't matter how
Speaker 3: old you are, it doesn't matter what you've done in
Speaker 3: the past. You can start literally by lifting a broomstick
Speaker 3: at the absolute lightest amount of weight possible, just by
Speaker 3: starting to start really really light, and just build your
Speaker 3: confidence and build your structural resilience in that sort of
Speaker 3: movement pattern. And I always say, look, if there was
Speaker 3: one exercise I would prescribe my entire client base and
Speaker 3: one exercise only. It would be a deadlift. And that's it.
Speaker 3: Because you can start incredibly light. It doesn't it's not
Speaker 3: a complex movement. I mean, there are things that we
Speaker 3: see you do and don't do. But you can absolutely
Speaker 3: start from any sort of weight and you want to
Speaker 3: just start to build that stimulus over time where you
Speaker 3: feel more and more comfortable lifting heavier weights. And yes,
Speaker 3: you going.
Speaker 4: I remember trying as telling me years ago, if it hurts,
Speaker 4: it's working.
Speaker 3: Yeah, I'm not such a big fan of that. I mean,
Speaker 3: if you're dealing with, say an Achilles tendinopathy, then yes,
Speaker 3: I would agree with that. But no, I mean, there
Speaker 3: are things that we want to see you do from
Speaker 3: a structural perspective when you're doing so you're deadlift or
Speaker 3: your back squad. But as I as, I'm just trying
Speaker 3: to say, don't feel like that because of your age,
Speaker 3: or because of your history, or because of your injury history,
Speaker 3: you can't do it, because you absolutely you can. You
Speaker 3: can regress to the point that you can manage the
Speaker 3: situation and the load.
Speaker 4: Start with a couple of cogs on the old balls.
Speaker 3: Absolutely, I build.
Speaker 2: Do you need what I mean, should you get some
Speaker 2: side don't say supervision, but you know I mean it
Speaker 2: doesn't hurt to have. Well, it's probably quite advisable, isn't
Speaker 2: it to get some sort of input from somebody who
Speaker 2: can keep an eye on your first few session or two.
Speaker 3: Ideally, if you don't have a history of going to
Speaker 3: the gym and having confidence in how to lift weight,
Speaker 3: then yes, and particularly this study did show if you
Speaker 3: have osteoporosis or osteopenia, then you absolutely must get supervision.
Speaker 3: But if you've spent on the gym in the past,
Speaker 3: a deadlift is not as I say, it's not that complex.
Speaker 3: So just start to build over time and you will
Speaker 3: notice a difference.
Speaker 2: Good on you, a good luck nack y Okay, well
Speaker 2: he's got a sense of hum about it. At least,
Speaker 2: good on you. Hey, just quickly, here's one after my
Speaker 2: own heart. How does snow skiing help increase bone density?
Speaker 3: Not really no, So the reason being is because in
Speaker 3: order to improve bone density, that's why in this lift
Speaker 3: more study they had the plometric chin ups because you
Speaker 3: need to have contact, you need to have weight bearing
Speaker 3: contact with the ground. And yes, you are upright, but
Speaker 3: you're sliding. So they've shown studies have shown that things
Speaker 3: like riding a bike in swimming do not help bone density,
Speaker 3: whereas walking and running do. So if you're doing nothing
Speaker 3: or skiing, definitely ski, but you're going to get more
Speaker 3: by walking and doing some light jobs.
Speaker 2: And the scenery is nice too.
Speaker 3: Absolutely.
Speaker 2: Actually, I've got one other quick one just before you
Speaker 2: go to our text callers who are lining up as well. Hi, guys,
Speaker 2: I'm eighty years old to practice yoga for fifty years.
Speaker 2: My practice includes a series of handstands. Is this equivalent
Speaker 2: to doing weights? Cheers K.
Speaker 3: That's a really good question. I mean you are certainly
Speaker 3: putting your body weight in a vertical plane above your
Speaker 3: shoulder joints, so I mean, yes, there is going to
Speaker 3: be stimulation. So the reason why the study was so
Speaker 3: beneficial was because it showed that bones like to be
Speaker 3: bent and twisted and tortured, not excessive.
Speaker 2: No, No, I know.
Speaker 3: That's why we keep that rep count within that certain zone.
Speaker 3: So doing something like that, like a handstand, is certainly
Speaker 3: going to be beneficial in some.
Speaker 2: Sounds like Kay's asking, is that enough? And I'm going
Speaker 2: to guess and say No, your probably be picking up
Speaker 2: some dumb bells.
Speaker 3: Yeah, this should be more okay, more stimulus.
Speaker 2: Yep. So okay, while you can feel smug about doing
Speaker 2: your yoga and handstands, K and good on you.
Speaker 3: Absolutely I can't do a hand that's.
Speaker 2: Something else on there with the right supervision of course. Right,
Speaker 2: let's carry on, Sally. Hello, Hello, Hi Sally.
Speaker 5: When you say lifting weights, is that up to your
Speaker 5: shoulders or above your head?
Speaker 3: So the only within this particular study, the only over
Speaker 3: the shoulder exercise was so they did it in standing.
Speaker 3: It's called an overhead shoulder press. So it's like you've
Speaker 3: got standing upright, looking at a mirror, for example, and
Speaker 3: you'd have a bar of an appropriate amount of weight
Speaker 3: for you, and you're literally just pushing the bar vertically
Speaker 3: up towards the ceiling. So I mean, if you have
Speaker 3: a shoulder issue that would stop you from doing that,
Speaker 3: then you could leave that out. As I was sort
Speaker 3: of saying to Tim just before, just even doing your
Speaker 3: deadlifts or your back squats is going to be hugely beneficial.
Speaker 3: But yes, that was the only exercise where it was
Speaker 3: over the head.
Speaker 2: Yeah.
Speaker 5: Actually there, Well, another thing I have got us to process.
Speaker 5: I'm very quite elderly and of recent if I've been down,
Speaker 5: when I stand up, it feels like a base for
Speaker 5: moving out of my spine and clicking back. It's not
Speaker 5: terribly painful, but it's very concerning.
Speaker 3: I would certainly get a good physio to have a
Speaker 3: look at that, just to make sure there's no sort
Speaker 3: of instability within the spine. I would get that checked
Speaker 3: out if I was your selling.
Speaker 2: Up, Okay, get that. Thank you for your call, Sally,
Speaker 2: And I think it's worth saying that, please don't take
Speaker 2: this advice, isn't it if you haven't exercised before, and
Speaker 2: you just don't go bursting into your gym and blow
Speaker 2: off and blow valve, get some good advice and supervision
Speaker 2: to ease yourself into it with me if yeah.
Speaker 3: So within the study, what they did is within the
Speaker 3: first month they started at body weight, So the first
Speaker 3: month of the eight months, they were not streatting to
Speaker 3: heavy thing. That was spending that time trying to figure
Speaker 3: out technique and what was the appropriate amount of load
Speaker 3: for them, So they weren't just ripping into it straight away,
Speaker 3: and they were very very cautious.
Speaker 2: That doesn't mean shoulder pressing your own body weight. It
Speaker 2: means doing a squat without any weight, correccept your own
Speaker 2: body correct. I don't know what they'd do with the
Speaker 2: old above the head thing, and what would that be?
Speaker 2: Something quite light anyway?
Speaker 3: Literally, just yeah, it doesn't need to be heavy.
Speaker 2: Okay, let's just check the time here. So many, so
Speaker 2: many questions on the text machine as well. But osteoporosis,
Speaker 2: what particularly well, ALA's Angela, You've got a question around
Speaker 2: what particular exercises?
Speaker 6: Oh, hi Angela here, Hi, Hey, I'm fifty four and
Speaker 6: I've been diagnosed with that osteopinia and I've recently had
Speaker 6: an infusion to help with own strengthening. I think you
Speaker 6: answered my question. I do a lot of cycling, but
Speaker 6: it seems like that's not a great solution for improving things.
Speaker 6: So I do have aches and pains with our writers,
Speaker 6: so lifting anything above my head's quite painful. But I'm
Speaker 6: thinking a standard of standing these school day is does
Speaker 6: that help.
Speaker 3: With respect to standing desks? The best piece of advice
Speaker 3: I can give anyone is try and vary it up
Speaker 3: as much as you possibly can. So try not to
Speaker 3: stand all day or sit all day if you have
Speaker 3: the option. Within that setup to change it. Recommendations are
Speaker 3: typically around changing every forty five minutes or so, which
Speaker 3: I realize could be logistically challenging, but that tends to
Speaker 3: be what they suggest as far as changing things up
Speaker 3: is concerned.
Speaker 6: Okay, yeah, so when I'm not standing, I'm on a swist,
Speaker 6: sitting on a Swiss ball. So yeah, so can you
Speaker 6: explain to me what a deadlift is?
Speaker 3: So deadlift, there's two different types of deadlift. There's a
Speaker 3: traditional deadlift and the crazy Eastern European version, which is
Speaker 3: called a Romanian deadlift. So it's when there's a weight
Speaker 3: on the ground or you're holding onto a bar for example,
Speaker 3: and it's basically like a hip hinge. The best way
Speaker 3: to describe it is like the Romanian deadlift is, in
Speaker 3: my opinion, the better of the two, and it's almost
Speaker 3: like you're bowing to the king, so it's a it's
Speaker 3: a hip hinge forward. You're just holding onto the weight
Speaker 3: with your arms, so gravity determines where the weights go
Speaker 3: and you're just literally hinging forward. So what it is
Speaker 3: doing is it's strengthening what we call your posterior chain,
Speaker 3: which is your hamstrings, your butt muscles, and your lower
Speaker 3: back muscles, okay.
Speaker 6: Very simple movement okay, And so you don't necessarily need
Speaker 6: to be lifting things above your head to get the
Speaker 6: improvement that okay.
Speaker 3: So there was that one exercise in the study, which
Speaker 3: was the overhead press. If you have shoulder issues, I
Speaker 3: would leave that out and just stick with your back
Speaker 3: squats and your deadlifts and some some plyimetric stuff which
Speaker 3: is why they did the chin up. Yeah.
Speaker 7: Perfect, Okay, thanks.
Speaker 2: We've got some spear lines. Now we'll be talking to
Speaker 2: Joe in just a moment. But got lots of text
Speaker 2: but if you want to give us a call, you
Speaker 2: want to jump the queue on a question for Greg
Speaker 2: around getting into the heavy weightlifting and as I say, heavyweightlifting,
Speaker 2: actually lots of questions. Actually one that relates to sort
Speaker 2: of vanity, how women sort of are worried about suddenly
Speaker 2: becoming or big and muscular and you might be surprised
Speaker 2: actually that that's possibly teaser alert? Is it a myth?
Speaker 4: I wait?
Speaker 2: One twenty one minutes to five news Talk said be
Speaker 2: Garmon man Favor and welcome back to the health up
Speaker 2: on the week in Collective on Tim Beverage, My guest
Speaker 2: is by a mechanist Greg Pain. He's by a mechanist
Speaker 2: to the stars, as I like to say. He might
Speaker 2: resist that description, but just just cap with that if
Speaker 2: you want to check out his work though BioSport dot
Speaker 2: co dot nz and he's got some articles that you
Speaker 2: can also read. I think there's some interesting guides on
Speaker 2: certain subjects.
Speaker 3: And I actually read a blog post on this lift more stuff,
Speaker 3: so there's more depth into it.
Speaker 2: Just quickly before we go to the cause the hesitancy.
Speaker 2: Some women may have who think that if they pick
Speaker 2: up a heavy weight too many times, it's going to
Speaker 2: turn them into Arnold's Swartzenegger.
Speaker 3: Correct, incorrect, incorrect. So what we know is that the
Speaker 3: rep counts, which is a number of times you perform
Speaker 3: the movement, determines how much strength or muscle mass or
Speaker 3: whether it's a strength endurance type of movement. So with
Speaker 3: the osteoproduct stuff, they're doing five repetitions only. That is
Speaker 3: not getting into the muscle hypertrophy zone. That is only
Speaker 3: in the strength zone. So you're building muscular strength near
Speaker 3: and muscular strength, but you're not putting on muscle mass,
Speaker 3: so you're not going to suddenly get big quads or
Speaker 3: big bulky shoulders.
Speaker 2: So, and it's generally determined by body type anyway.
Speaker 3: And there is a correlation between overall physical and musculosky
Speaker 3: little health and the amount of lean muscle mass that
Speaker 3: you have. Yeah, so lean, So it's worth putting on
Speaker 3: that mess. Get into it right, let's carry on, Joe.
Speaker 2: Hello, Yeah, hi guys.
Speaker 7: Some Genetically, I well, I've always been sort of relatively
Speaker 7: smarty as a young person and heavy, like anything like
Speaker 7: to do with heavy weight. It's like you're mentioning my
Speaker 7: aunt's become heavy, and like that's just i'd say, my
Speaker 7: genetic part. And so I've also got scoliosis, which doesn't
Speaker 7: really particularly help with walking, which is sort of.
Speaker 2: Is that Your question though, is how do you how
Speaker 2: do you deal with scoliosis with heavy lifting?
Speaker 7: Yeah, well, not so much the scoliosis, more as an
Speaker 7: as I say, genetically.
Speaker 3: Now, it's very half for me to comment on the
Speaker 3: everyone's an individual and so we can't use broad brush
Speaker 3: strokes for everyone. And this study was it did take
Speaker 3: some people out of the study because of their genetic predisposition.
Speaker 3: But I mean what we do know also, I mean
Speaker 3: I treat athletes that have got scoliotic issues, which is
Speaker 3: a side shift in your spine for those that don't understand.
Speaker 3: And there are still loads that you can do in
Speaker 3: order to try and slow down the scoliosis and still
Speaker 3: build strength.
Speaker 2: Yeap, okay, thanks for your cool Joe. Hang on a second,
Speaker 2: a quick text actually, then we'll keep rolling with the cause.
Speaker 2: What an awesome topic. I'm a runner, fifty seven, post
Speaker 2: menopausal and was diagnosed with osteoporosis about two years ago. Oh,
Speaker 2: it's just this. I saw Greg over a year ago
Speaker 2: as I tried to navigate my love for training, running
Speaker 2: and negoli injuries. Since being diagnosed with it's helping direction.
Speaker 2: I'm running super well, regular weight training. Did a ten
Speaker 2: km race today, ninth female overall and sixty out of
Speaker 2: four hund and fifty runners, and that's from quiti Ah.
Speaker 2: There you go, there's a there's an endorsement.
Speaker 8: There you go.
Speaker 3: I'm not even paying cuety for that. She was love.
Speaker 2: Yeah, I remember to let you know you're awesome. So
Speaker 2: there you go.
Speaker 3: Thanks, I'll take that.
Speaker 2: Tell me take that.
Speaker 3: Thank you so much.
Speaker 2: Yeah, good on here, Wayne, Hello, good afternoon, hall Wayne.
Speaker 8: Hello.
Speaker 4: Just stopped in my car.
Speaker 8: And about five minutes ago and heard the conversations going on,
Speaker 8: I thought, oh, wouldn't I just giving you a call
Speaker 8: and having a bit of a chat.
Speaker 2: Wayne, because we're going to cram in a few calls.
Speaker 8: But yeah, not a problem real quick. So yeah, late fifties,
Speaker 8: got diagnosed with OSIO process about four years ago. Used
Speaker 8: to do a lot of running and also boot camp exercises,
Speaker 8: and one of the exercises I used to do was
Speaker 8: dead loves. The ostia is pro suspecials that I saw.
Speaker 8: When he knew what I was doing, he goes, oh, so,
Speaker 8: what's the dead lift? And I explained it to it.
Speaker 8: I'll showed him what it was. He goes, oh, no, no, no,
Speaker 8: you coun't see that.
Speaker 3: This is a fairly new development all this sort of
Speaker 3: stuff and my.
Speaker 8: Interests and just wanted to follow off a little bit
Speaker 8: more on that.
Speaker 3: So this, this particular study has been pair reviewed and
Speaker 3: there has been a meta analysis that follows it which
Speaker 3: confirms the fact that this is a very effective tool.
Speaker 2: So yep, yeah, Hey, by the way, I'm just looking
Speaker 2: at a YouTube video. It's by buff Dudes, but it's
Speaker 2: quite serious on the Romanian dead lift. And once you
Speaker 2: get it going.
Speaker 3: You do you put it all the way to the ground,
Speaker 3: do you dearly. Yeah, So you're trying to keep a
Speaker 3: fairly stiff knee. You're trying to make the movement primarily
Speaker 3: about the hip joint as you So there's a.
Speaker 2: Bit of quiet in there, but it's mainly core and
Speaker 2: back and hamstring, hamstrings and button, which is.
Speaker 3: What what we know, the muscles that keep you upright
Speaker 3: versus falling forward.
Speaker 2: It's fair to say the guy who's doing this does
Speaker 2: have a reasonall degree muscle mass.
Speaker 3: Probably not a fair representation of the average.
Speaker 2: It's quite a serious channel. It's just got a cool name.
Speaker 2: Buff dudes. It was the first thing that came up with.
Speaker 2: Could have been worse, right, John, Hello, Yeah, Hey John, John.
Speaker 4: I'll wait twenty minutes.
Speaker 3: Sorry, John, We're busy, We're very busy. Oh yeah, how
Speaker 3: can I How can I help you? John?
Speaker 4: I've got riders from the knees.
Speaker 2: Yep.
Speaker 3: The best thing you can do with us riders around
Speaker 3: the knees is no, that's that's not where I would go.
Speaker 3: I would get you sitting on a bike, get get
Speaker 3: a go to the gym, or hire a little spin
Speaker 3: bike and sit on the bike and turn the pedals
Speaker 3: over and keep keep the joint lubricated and the muscle
Speaker 3: strong around the knee. That's absolutely the best.
Speaker 4: Thing a bike on the road.
Speaker 3: No, no, you just put the bike in your living
Speaker 3: room or in your garage or something like that and
Speaker 3: just turn the pedals over. Yeah, that's very effective.
Speaker 2: Good luck with that. John. By the way, you've been
Speaker 2: waiting eight minutes, so I think that for the award
Speaker 2: for exaggeration this afternoon goes to John. Round of applause.
Speaker 2: Thank you, John. Um, yes, some slightly. It retakes me
Speaker 2: a little bit that sort of stuff, but anyway, let's
Speaker 2: go and hello.
Speaker 7: Hello.
Speaker 9: I haven't been a whole lot of your program. I've
Speaker 9: only just called up with it recently, but I was
Speaker 9: wondering if we could help me. I had a couple
Speaker 9: of compression fractures to my lowest spine back in September.
Speaker 9: I ended up in hospital for nine days, mostly for
Speaker 9: pain relief, but found out at that time that I'm
Speaker 9: allergic to norfit morphine and I was very sick for
Speaker 9: a while. I've lost a couple of stone and weight
Speaker 9: and height. My question is I'm under a sec so
Speaker 9: I possibly can go and see a physio but I
Speaker 9: was wondering what the things I've got in my house
Speaker 9: at moment. I've got one of those pedal machine things,
Speaker 9: and I've also got a couple of well, I've got
Speaker 9: a you know, a little barbell thing that I could
Speaker 9: raise in my hand. But I was just wondering if
Speaker 9: you could suggest it, because you see, I have been
Speaker 9: so inactive for so many months, and I haven't been
Speaker 9: able to any exercises even if I had them, because
Speaker 9: it was too painful to move, you know.
Speaker 3: Yeah, I mean the thing is is that you can
Speaker 3: with these sorts of movements, they can be regressed to
Speaker 3: the point where they should be pain free. I mean,
Speaker 3: I appreciate what's happened with respect to your lower back,
Speaker 3: but I mean, even if you just get literally a
Speaker 3: couple of cans of baked beans and just start by
Speaker 3: hit pinging that way and just building confidence in the movement.
Speaker 3: And you know, as we've just discussed discussed with the
Speaker 3: buff dudes, there's plenty of education online. I would not
Speaker 3: recommend lifting anything heavy without supervision.
Speaker 2: Don't punish yourselves.
Speaker 3: Yeah, we just start at really, really really basic levels,
Speaker 3: and you will notice if you do it with regularity,
Speaker 3: you will start to see positive changes.
Speaker 2: I think the thing is when people hear heavy weights
Speaker 2: that sort of there is this human tendency. We have
Speaker 2: to just want to get into it. But you have
Speaker 2: to be patient, absolutely, and please get some supervision or
Speaker 2: advice from if you've got concerns about your health, physio
Speaker 2: or whoever. Absolutely, yeah, well not whoever, actually from people
Speaker 2: who know what they're talking about. Hey, look, we'll take
Speaker 2: you back. We'll come back with we'll try and squeeze, Allison.
Speaker 2: And then we've got lots of texts as well, and
Speaker 2: it's nine minutes to five news talks by I'm a
Speaker 2: dumble shadow whist. There's a party down t B. This
Speaker 2: is the Weekend Collective of Health. We're going to try
Speaker 2: and squeeze another call, maybe if you text them. Some
Speaker 2: final remarks from Greek pain Bye mechanist around lifting heavyweights
Speaker 2: primarily as as a way of reversing your osteoporitic descent.
Speaker 2: I don't know, I've just made that up myself. Don't
Speaker 2: even if it came out the right way, but you
Speaker 2: know what I mean, dealing with the osteoporesis Allison.
Speaker 4: Hello, Hi, Hi, my call Hi Greg.
Speaker 6: And that's a question do you like if I go
Speaker 6: for a decent walk, was like a five kilo pack
Speaker 6: weight on?
Speaker 3: Would that give me the same benefit?
Speaker 6: Is going and pushing leg weights in the gym?
Speaker 3: Not the same benefit, but it will give you definite
Speaker 3: benefits because you are making contact with the ground. It's
Speaker 3: the fact that you are having you got the contact
Speaker 3: between your foot and the ground is helping to stimulate
Speaker 3: bone growth. The reason why the study was so effective
Speaker 3: was because it was so heavy. That meant that it
Speaker 3: was torsioning the bones, which meant that there was bone growth.
Speaker 3: The only thing I would be conscious of is if
Speaker 3: you're wearing a five kg pack, just make sure you
Speaker 3: can still stand nice and upright and you're not having
Speaker 3: to lean forward to try and maintain a nice upright posture.
Speaker 3: But absolutely keep on trucking with it.
Speaker 2: We're actually getting someone to film you while you're doing that, Allison,
Speaker 2: to be honest, because it's interesting to see your own posture.
Speaker 3: Yeah.
Speaker 2: I don't mean for the whole run.
Speaker 8: Or walk just no, no, no, it's just to walk.
Speaker 6: But I'll get my husband to do it next time.
Speaker 2: Yeah, good stuff, Okay, thanks Allison. Look what remarks I
Speaker 2: think we needed to sort of just try and tie
Speaker 2: a little bow around this in about fifty seconds. But
Speaker 2: if people want to read that information about the lift
Speaker 2: more study, they can go to BioSport dot go to
Speaker 2: it enz. But how do we tie a little bow
Speaker 2: around this? Because I don't want people going in and
Speaker 2: going I'm going to become the champion of the world
Speaker 2: and blowing a fou foo.
Speaker 3: So one of the big things that they did state
Speaker 3: that this was supervised and there was a lot of
Speaker 3: time one to two months of these particular women building
Speaker 3: into it, so no one was going to the gym
Speaker 3: and ripping into it heavy. And they also realized that
Speaker 3: it takes time.
Speaker 2: So if you can get some advice from someone who's
Speaker 2: a trainer that a lot of the retirement villages that
Speaker 2: people who are physiotherapists attach them or whatever I mean,
Speaker 2: get some advice and get lifting. Good on you, hey,
Speaker 2: thanks great, great to have you in mate.
Speaker 3: That was solid gold highlight of the weekend for me.
Speaker 3: Thank you, Tim, I love it.
Speaker 1: And for me so do I.
Speaker 2: It's great. We look forward to next time. BioSport dot
Speaker 2: co dot nz back shortly. It is beautiful.
Speaker 7: It oh
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