WEBVTT - Greg Pain: What do we know about osteoporosis?

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<v Speaker 1>You're listening to the Weekend Collective podcast from News Talks B.

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<v Speaker 2>Yes, welcome back. This is the Weekend Collective. I'm Tim Beveridge.

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<v Speaker 2>If you've missed our Politics Central. Some fascinating couple of discussions,

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<v Speaker 2>uh there with James Smith on the roding thing and

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<v Speaker 2>Auckland Council's policy vote against the government's changing of the

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<v Speaker 2>speedmen and all that. But and also Lockwood, Sir Lockwood

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<v Speaker 2>Smith about the UK election result. But some surprising comments

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<v Speaker 2>from Lockwood not maybe not surprising for him, but I

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<v Speaker 2>was a touch surprised about his take on F P

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<v Speaker 2>P and m MP. You can go check that out

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<v Speaker 2>when you wear podcast. Go to the Weekend Collective on

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<v Speaker 2>iHeartRadio is probably the best spot right now, though it

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<v Speaker 2>is time for the Health Hub and joining me is well.

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<v Speaker 2>He's a regular for those who are tuned to me regularly,

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<v Speaker 2>and good on you for doing that. And his name

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<v Speaker 2>is Greg Paine. Greg, howre you going?

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<v Speaker 3>Good afternoon? I'm very well. Thank you.

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<v Speaker 2>Now you are one of those insufferable folk who looks

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<v Speaker 2>like it's still summer because your feet are still tanned,

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<v Speaker 2>and because you've come in in jandles, because you're cruisy,

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<v Speaker 2>laid back sort of guy. But you if I was

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<v Speaker 2>to just beam into the studio now and somebody is

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<v Speaker 2>to tell me, by the way, Tim, you're beaming into

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<v Speaker 2>summer and your next guest is Greg, I wouldn't be

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<v Speaker 2>surprised because look at you.

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<v Speaker 3>The problem is that I spend so much time on

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<v Speaker 3>the water, and I never ever like to wear boots

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<v Speaker 3>booty has but I'm on the water. Son's constantly exposed

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<v Speaker 3>to the environmental.

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<v Speaker 2>Is it cold out there? When you're sort of kite

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<v Speaker 2>are you kite surfing or what are you doing?

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<v Speaker 3>Wingfoil wing?

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<v Speaker 2>Okay, what's that?

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<v Speaker 3>So it's like almost like a surfboard that's foiling. So

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<v Speaker 3>we're above the water and we're holding onto a kite directly, okay,

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<v Speaker 3>versus a kite which is on twenty.

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<v Speaker 2>If you let go, would it fly away? Or are

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<v Speaker 2>you tethered? It's attached to me, It has to probably

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<v Speaker 2>has to be tethered.

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<v Speaker 3>I have lost it. I have lost it once. Actually

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<v Speaker 3>really yeah, I've had my line snap and blew away

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<v Speaker 3>pretty much got to ring a toto from Comar on

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<v Speaker 3>my beach so and someone managed to pick it up,

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<v Speaker 3>So I was very thankful for that.

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<v Speaker 2>How did you get it? But how did they know

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<v Speaker 2>it was yours? Did you have?

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<v Speaker 3>I had? I had a I called up coast Guard

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<v Speaker 3>just to advise them that I'd lost my kite, and

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<v Speaker 3>the woman professed her undying love to me straight away,

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<v Speaker 3>because obviously that someone had found the kite and they

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<v Speaker 3>were thinking, oh lord, someone's in trouble. We better send

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<v Speaker 3>coast guard out to look for this guy. And I

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<v Speaker 3>called it the exact right time, and she said, oh,

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<v Speaker 3>I love you so much right now, So that made

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<v Speaker 3>my dad.

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<v Speaker 2>Actually, by the way, good on you for calling the coastguard,

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<v Speaker 2>because that's exactly who should call and as opposed to

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<v Speaker 2>people going on the cot blew away or never mind,

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<v Speaker 2>forget it and.

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<v Speaker 3>You don't want to send those guys out unnecessarily.

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<v Speaker 2>Good on you anyway. Hey, by the way, you must

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<v Speaker 2>be getting very excited for the I am really looking

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<v Speaker 2>forward to the Olympics.

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<v Speaker 3>I'm genuinely unsure as to whether I can watch really,

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<v Speaker 3>so I'm so because your connection with the canoeists in particular. Yeah,

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<v Speaker 3>I mean to watch all those girls. And it's also

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<v Speaker 3>because I know just how much work goes on behind

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<v Speaker 3>the scenes that people don't appreciate and just how hard

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<v Speaker 3>it is this process of getting ready for the Olympics,

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<v Speaker 3>and the emotion, the psychology.

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<v Speaker 2>Make it even worse. Put some money on us.

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<v Speaker 3>I'm not a betting person. I mean I would still

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<v Speaker 3>put my money down on Lisa for sure, because I

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<v Speaker 3>know just how incredibly talented she is. But yeah, I'm

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<v Speaker 3>very thankful I'm not a betting person.

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<v Speaker 2>Isn't it amazing that the tension on this is about

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<v Speaker 2>which New Zealander is going to win? Sort of thing

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<v Speaker 2>when I've got to make I almost want to go,

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<v Speaker 2>you know, sort of unjinks the whole thing, because it's

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<v Speaker 2>not a case of will will you know Lisa Carington

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<v Speaker 2>when now she's got her a right of all, who's

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<v Speaker 2>going to be on the water Amy Jimmy Fisher who's

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<v Speaker 2>beaten her recently, So it's going to be fantastic. But

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<v Speaker 2>bad track athletes as well, though the high jobs.

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<v Speaker 3>I mean, Zoey Hobbs, our sprint is absolutely remarkable. I mean,

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<v Speaker 3>we've got and our cyclists are our world world class

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<v Speaker 3>road cyclists, and our track guys and girls obviously as well.

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<v Speaker 3>But we've got some incredible going to the Oh yes,

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<v Speaker 3>but I agree with you. I think the track stuff

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<v Speaker 3>will be super exciting.

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<v Speaker 2>Well, there's something about the Olympics in the track, and

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<v Speaker 2>I know we've got to get onto our topics. But

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<v Speaker 2>it's nice to band for about the stuff. But I

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<v Speaker 2>do you know, essentially the Olympics the one for track

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<v Speaker 2>and field, that is the pinnacle, whereas we have soccer

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<v Speaker 2>World Cups, we have all sorts of tournaments, but track

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<v Speaker 2>and field. And you know, I still miss it, you saying,

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<v Speaker 2>of course, because he was such a showman that.

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<v Speaker 3>And just the timing he would have when he's sprinting

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<v Speaker 3>full gas and still have the ability to turn the

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<v Speaker 3>left and smile for the cameras.

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<v Speaker 2>As his cross sacrifice I wanted as world record.

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<v Speaker 3>Probably did to be fair.

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<v Speaker 2>Currently he slowed down on one of his world records.

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<v Speaker 2>It's like he started celebrating about five meters out. It's

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<v Speaker 2>like that's point two point zero two of a second problem.

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<v Speaker 3>And also what we know about sprinting is sprinting is

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<v Speaker 3>not about who's the fastest. It's about who decelerates the slowest.

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<v Speaker 3>But I strongly suspect that even at top speed he

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<v Speaker 3>was or was still faster than anybody else anyway, so

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<v Speaker 3>he was very very fast and he didn't slow down,

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<v Speaker 3>so that made him.

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<v Speaker 2>Just amazing as he is was. Anyway, look, let's get

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<v Speaker 2>on to the topic at hand now, even it's the

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<v Speaker 2>we're going to talk about heavy lifting resistance training. By

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<v Speaker 2>the way, if anyone, Greg is a biomechanist, and if

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<v Speaker 2>you've got any questions about movement and maybe it's a

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<v Speaker 2>problem you've got with a persistant injury, where you can

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<v Speaker 2>share something to gregor he might be able to give

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<v Speaker 2>you some guidance. Possibly he's not a physiotherapist, so he

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<v Speaker 2>won't ask.

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<v Speaker 3>You movement specific, movement specific.

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<v Speaker 2>Okay, and I haven't met this for a while, but

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<v Speaker 2>Greg actually also helped me with a persistent little injury

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<v Speaker 2>I kept on having and he basically just filmed me running.

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<v Speaker 2>He needed a pretty fast camera for that obviously, and

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<v Speaker 2>analyzed my gait, my stance, my thread what's called cadence

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<v Speaker 2>and no problem since so I can't complain anyway the

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<v Speaker 2>lift osteoporosis. Though in particular, what we what have we

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<v Speaker 2>learned about heavy lifting with ossis.

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<v Speaker 3>The non farm I can't say this word pharmacological.

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<v Speaker 2>Now you did that sounded pretty good.

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<v Speaker 3>Correct, So word did I struggle with. I mean, there's

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<v Speaker 3>obviously very good medication out there that helps osteopenia and

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<v Speaker 3>OSTEOPOROTICCT suffer. So osteopenia, for those who don't know, is

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<v Speaker 3>like the precursor to osteoporosis. It's a sliding scale. I mean,

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<v Speaker 3>I can, I can discuss what is osteoporosis from a

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<v Speaker 3>T scale perspective if you kneed me too, but from

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<v Speaker 3>a what so sorry from it?

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<v Speaker 2>You just said it from a T scale spect and

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<v Speaker 2>you know what that is.

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<v Speaker 3>In order to be diagnosed as osteoporotic or having osteopenia,

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<v Speaker 3>you need to have what's called a dexa scan, and

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<v Speaker 3>the scan will look at your bone density. Now, a

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<v Speaker 3>normal healthy bone is when you have a T score

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<v Speaker 3>of greater than minus one. So if you if you're

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<v Speaker 3>minus one is the is the baseline. So anything from

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<v Speaker 3>minus one to minus two point four T scale osteopenia

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<v Speaker 3>two point five or less is osteoporosis. So historically there

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<v Speaker 3>has been good understanding that resistance training is a helpful

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<v Speaker 3>tool to maintain strength. But because with osteoporosis, bone becomes

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<v Speaker 3>more porous, therefore it becomes more brittle and so there

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<v Speaker 3>has been a lot of fear or uncertainty around the

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<v Speaker 3>effect of heavy lifting, and heavy lifting is regarded as

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<v Speaker 3>when you lift weight that is greater than eighty to

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<v Speaker 3>eighty five percent of your one repetition maximum, so one

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<v Speaker 3>irm there's the heaviest load you can lift.

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<v Speaker 2>Because intuitively people think, with my bones a brittle and

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<v Speaker 2>I'm going to start lifting heavy weights, they're going to snap, yeah,

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<v Speaker 2>and you feel vulnerable. So there's a psychological barrier too, isn't.

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<v Speaker 3>That in This study complete? And it's a very well

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<v Speaker 3>peer reviewed study.

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<v Speaker 2>So it's what's it called.

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<v Speaker 3>It's basically look up the Lift More study, so it's

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<v Speaker 3>l A F T m R. It was done in

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<v Speaker 3>twenty eighteen out of a Griffin University in Australia and

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<v Speaker 3>lift More. I've got it here written dancause I can

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<v Speaker 3>never remember the exact order. Is short for Lifting Intervention

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<v Speaker 3>for Training Muscle and Osteoporosis Rehabilitation.

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<v Speaker 2>Do you think they really tried to make that sound

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<v Speaker 2>like lift more in other words, lift more weight? Because

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<v Speaker 2>it does seem like an interesting coincident.

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<v Speaker 3>It's the most perfectly named study I can think.

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<v Speaker 2>Of, except they're missing their e but that's because it

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<v Speaker 2>probably helps make it look like a more of a brand.

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<v Speaker 2>They had an e it would just look like I.

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<v Speaker 3>Actually went to look and see if you can buy

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<v Speaker 3>a lift more dot com, but it's already been sold,

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<v Speaker 3>so that's been okay. But what this study did but

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<v Speaker 3>which was really interesting, is it had fifty women. They

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<v Speaker 3>were all postmenopausal, so there were five years postmenopausal. Average

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<v Speaker 3>age was sixty five plus and minus five years. The

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<v Speaker 3>average T score was minus two point one, so that

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<v Speaker 3>they were.

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<v Speaker 2>Quite but they were heading towards Austria process. That's the

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<v Speaker 2>average T score so to two point ONEUS.

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<v Speaker 3>Minus two point one. And there were fifty women in

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<v Speaker 3>each group. So there was the control group, which is

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<v Speaker 3>the normal that I'll use it inverted commons normal group,

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<v Speaker 3>and that is where they had these particular women doing

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<v Speaker 3>home based exercises two times a week for thirty minutes

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<v Speaker 3>and it was basically like Pilarti stuff like lunges, squats,

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<v Speaker 3>just healthy stuff, very lightweights. The maximum amount of weight

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<v Speaker 3>they could lift was three kgs and their repetition count

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<v Speaker 3>was between ten and fifteen repetitions, so it was quite high. Conversely,

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<v Speaker 3>the experimental group. Both groups had fifty women. They had

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<v Speaker 3>these women lifts five repetitions, were five sets of five

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<v Speaker 3>repetitions with two reps in reserve. So what that means

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<v Speaker 3>is they were lifting really really heavy for them.

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<v Speaker 2>And it meant they could they possibly could do two

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<v Speaker 2>more if they tried to fail.

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<v Speaker 3>But let's stop correct to failure. And they did dexter

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<v Speaker 3>scans before and after and so as I say, these

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<v Speaker 3>women were all osteoporotic. And what they found.

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<v Speaker 2>Was and what was that?

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<v Speaker 3>How many groups were there too. There was the experimental

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<v Speaker 3>group in the control group. It was an eight month study.

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<v Speaker 3>It was two thirty minute sessions per week. The experimental

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<v Speaker 3>group was supervised, so there were groups of eight with

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<v Speaker 3>a sports therapist or a physio over watching making sure

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<v Speaker 3>their technique was good. At the end of the eight months,

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<v Speaker 3>only two women pulled out or one was extracted out

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<v Speaker 3>she didn't disclaim some medication. One woman pulled out for

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<v Speaker 3>travel reasons. Other than that, ninety two percent of the

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<v Speaker 3>woman who started completed it. And their bone density so

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<v Speaker 3>the average age was sixty five. There were postmenopausal these women.

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<v Speaker 3>Their neck of femur, which is the top of your

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<v Speaker 3>thigh bone, your neck of fema and your lumber spine,

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<v Speaker 3>your bone and your lower bones on your lower back,

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<v Speaker 3>their bone density increased, which has never been identified before.

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<v Speaker 3>So the control group who were doing the light weights

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<v Speaker 3>and the lunges and the stretches, their bone density continued

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<v Speaker 3>to decrease.

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<v Speaker 2>So their bone density increased what marginally or increased to

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<v Speaker 2>a level where would have kept and what do we know?

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<v Speaker 3>Well, so this study only lasted for eight months. So

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<v Speaker 3>what they found is that you need to do these

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<v Speaker 3>sort of intervention plans for a good period of time,

0:11:35.001 --> 0:11:38.281
<v Speaker 3>a minimum of four months to start seeing any change.

0:11:38.361 --> 0:11:40.881
<v Speaker 3>But they kept it going for eight months.

0:11:41.401 --> 0:11:45.001
<v Speaker 2>So I guess it stopped it getting worse and so

0:11:45.601 --> 0:11:47.121
<v Speaker 2>in fact, it improved it absolutely.

0:11:47.161 --> 0:11:49.081
<v Speaker 3>And what they also found which was really interesting, is

0:11:49.121 --> 0:11:52.241
<v Speaker 3>because so the experimental group, the lift more group, they

0:11:52.241 --> 0:11:56.721
<v Speaker 3>were doing deadlifts, back squats, they were doing an overhead

0:11:56.721 --> 0:11:58.921
<v Speaker 3>shoulder press, so they were standing with weights and pushing

0:11:58.961 --> 0:12:01.441
<v Speaker 3>the weights vertically up. And they were also doing what's

0:12:01.441 --> 0:12:03.441
<v Speaker 3>called like a drop chin up. So there must be

0:12:03.521 --> 0:12:05.321
<v Speaker 3>like a pliometric chin up where your bounce seeing and

0:12:05.361 --> 0:12:07.561
<v Speaker 3>doing the chin up so your feet are hitting hitting.

0:12:07.601 --> 0:12:10.761
<v Speaker 2>Funny enough, those are pretty much the four exercises. My

0:12:10.841 --> 0:12:15.481
<v Speaker 2>guy gave me yeah, and just to failure. I don't

0:12:15.481 --> 0:12:17.361
<v Speaker 2>think it's I was last yea product. He just said,

0:12:17.441 --> 0:12:18.841
<v Speaker 2>do some heavy lifting it gratefully.

0:12:20.641 --> 0:12:23.041
<v Speaker 3>You listen to the likes of doctor Peter Attire and

0:12:23.041 --> 0:12:25.361
<v Speaker 3>these guys who are big into the wellness sort of

0:12:25.521 --> 0:12:28.281
<v Speaker 3>global community, and the one thing they talk about is

0:12:28.321 --> 0:12:31.601
<v Speaker 3>resistance training, lift heavy weights and don't be afraid to

0:12:31.641 --> 0:12:34.201
<v Speaker 3>do it. Because the one thing that was most interesting

0:12:34.201 --> 0:12:36.681
<v Speaker 3>in the study is that of all the women in

0:12:36.721 --> 0:12:40.881
<v Speaker 3>the lift more group, no injuries were sustained. There were

0:12:40.921 --> 0:12:44.801
<v Speaker 3>no fractures, there were no cracks to the bones. One

0:12:44.801 --> 0:12:48.161
<v Speaker 3>woman strained her back very slightly doing a deadlift. That

0:12:48.281 --> 0:12:50.321
<v Speaker 3>meant that she couldn't do the next session, but she

0:12:50.361 --> 0:12:53.521
<v Speaker 3>could continue on for the rest of the eight months.

0:12:53.601 --> 0:12:55.241
<v Speaker 2>I think that's the trick, isn't it is to get

0:12:55.281 --> 0:12:57.841
<v Speaker 2>into that stuff without blowing a food food.

0:12:58.201 --> 0:13:01.121
<v Speaker 3>Well. The real key to this is that they've shown

0:13:01.121 --> 0:13:03.641
<v Speaker 3>that it's safe, but you need to be supervised, so

0:13:03.681 --> 0:13:05.761
<v Speaker 3>if you don't have a history of and they've also

0:13:05.801 --> 0:13:09.041
<v Speaker 3>shown sorry just to interrupt myself, is they've also shown

0:13:09.081 --> 0:13:12.241
<v Speaker 3>that the benefits of this sort of work can be

0:13:12.321 --> 0:13:15.561
<v Speaker 3>started at any age. At all, Like, if you're well

0:13:15.561 --> 0:13:18.721
<v Speaker 3>into your eighties already and you've got osteoporosis, you can

0:13:18.801 --> 0:13:21.041
<v Speaker 3>go to the gym with the right amount of supervision,

0:13:21.161 --> 0:13:23.361
<v Speaker 3>that which is key, and you can start to make

0:13:23.401 --> 0:13:25.881
<v Speaker 3>positive changes by doing this. Because what they've also founder

0:13:25.881 --> 0:13:29.041
<v Speaker 3>is like in New Zealand there's something like plus or

0:13:29.081 --> 0:13:33.161
<v Speaker 3>minus four thousand osteoproduct fractures of the hip every year.

0:13:33.241 --> 0:13:34.361
<v Speaker 3>So that's because of falls.

0:13:35.321 --> 0:13:38.161
<v Speaker 2>So that's not that's not actually just a quick question

0:13:38.521 --> 0:13:41.641
<v Speaker 2>and this might well you might may m I not not.

0:13:41.761 --> 0:13:44.721
<v Speaker 2>But when people need a hip replacement, is that because

0:13:44.761 --> 0:13:47.881
<v Speaker 2>of an osteoporitic or is that just because the hip

0:13:47.921 --> 0:13:49.641
<v Speaker 2>dronts were worn acts we're living longer and.

0:13:49.601 --> 0:13:54.361
<v Speaker 3>All osteoarthritis traditionally really yeah, so it's so.

0:13:54.321 --> 0:13:57.041
<v Speaker 2>You have joint where naturally I thought everyone just about

0:13:57.041 --> 0:13:58.121
<v Speaker 2>had to have a hip replacement.

0:13:58.161 --> 0:14:00.561
<v Speaker 3>If you know we're of a similar age, if you

0:14:00.601 --> 0:14:03.481
<v Speaker 3>scanned our hips, we've probably got you know, changes or

0:14:03.681 --> 0:14:06.961
<v Speaker 3>degradation within our hurt because it's age related changes. And

0:14:07.001 --> 0:14:09.161
<v Speaker 3>what MRI studies have also shown is that you could

0:14:09.161 --> 0:14:11.241
<v Speaker 3>have one hundred people of the same age, men or woman,

0:14:11.321 --> 0:14:14.961
<v Speaker 3>same age doesn't matter. Witch group, and you can study, sorry,

0:14:15.001 --> 0:14:17.801
<v Speaker 3>you can scan their hips and some or knees, doesn't

0:14:17.801 --> 0:14:20.281
<v Speaker 3>matter which joint we're talking about, and some will have

0:14:20.401 --> 0:14:24.001
<v Speaker 3>high levels of degradation and some will have low levels.

0:14:24.041 --> 0:14:27.081
<v Speaker 3>And there's no correlation between pain and discomfort and dysfunction

0:14:27.481 --> 0:14:31.361
<v Speaker 3>between what the scan shows and what you feel. So

0:14:31.401 --> 0:14:36.241
<v Speaker 3>someone could have like very low levels of osteoarthritic changes

0:14:36.241 --> 0:14:38.281
<v Speaker 3>in their knee and have quite a lot of discomfort,

0:14:38.521 --> 0:14:43.761
<v Speaker 3>whereas someone could also have very high levels of arthritic

0:14:43.881 --> 0:14:48.041
<v Speaker 3>change in the knee joint and have minimal discomfort and

0:14:48.401 --> 0:14:53.121
<v Speaker 3>can go running and riding and leading a normal healthy happens. Well, yeah,

0:14:53.161 --> 0:14:55.321
<v Speaker 3>that does get progressively worse. And there are you know,

0:14:55.321 --> 0:15:00.001
<v Speaker 3>there are studies around osteoarthritis which shows not the same

0:15:00.081 --> 0:15:03.441
<v Speaker 3>as the lift Moore, So osteoarthritis and osteoporosis clearly are

0:15:03.441 --> 0:15:08.841
<v Speaker 3>two different things, and the ostiothritic heavy lifting protocols shown

0:15:08.921 --> 0:15:13.441
<v Speaker 3>it doesn't make any difference relative to joint comfort now

0:15:13.601 --> 0:15:16.281
<v Speaker 3>in comparison to lighter weights. But what it does do

0:15:16.401 --> 0:15:18.961
<v Speaker 3>is it builds more strength around the joint, which is

0:15:19.001 --> 0:15:19.961
<v Speaker 3>a positive thing as well.

0:15:20.001 --> 0:15:23.041
<v Speaker 2>So either way, heavy lifting is a thing.

0:15:23.201 --> 0:15:27.361
<v Speaker 3>Yeah, it has been a gravitational shift in the last

0:15:27.401 --> 0:15:31.001
<v Speaker 3>few years towards and everybody has the capacity to do

0:15:31.041 --> 0:15:33.921
<v Speaker 3>it in some way, shape or form, and that fear

0:15:34.041 --> 0:15:36.841
<v Speaker 3>around heavy lifting needs to be removed.

0:15:37.161 --> 0:15:39.081
<v Speaker 2>Okay, we'd like to take your course. If you've got

0:15:39.081 --> 0:15:40.761
<v Speaker 2>any calls around this something, I know we're giving you

0:15:40.801 --> 0:15:42.641
<v Speaker 2>good information. You might think, what have I got to ask?

0:15:42.681 --> 0:15:46.041
<v Speaker 2>But and it comes to just getting into the weightlifting

0:15:46.081 --> 0:15:48.521
<v Speaker 2>as well. I'm sure Greek can offer a little bit

0:15:48.561 --> 0:15:51.841
<v Speaker 2>of insight into into that if you decided. And I

0:15:51.881 --> 0:15:55.321
<v Speaker 2>think the thing is for many people who once they

0:15:55.321 --> 0:15:57.241
<v Speaker 2>get older, and I guess as you slow down, if

0:15:57.281 --> 0:16:00.161
<v Speaker 2>you've become less active. I mean, hell, I don't want

0:16:00.201 --> 0:16:02.041
<v Speaker 2>to generalize too much because I tell you what, there's

0:16:02.161 --> 0:16:04.401
<v Speaker 2>a lot of older people who have probably put younger

0:16:04.401 --> 0:16:06.961
<v Speaker 2>people to shame. Were stuck on their devices all the

0:16:07.001 --> 0:16:11.681
<v Speaker 2>time while you're busy clowning, climbing should I say climbing

0:16:11.761 --> 0:16:13.201
<v Speaker 2>up So something.

0:16:13.481 --> 0:16:15.601
<v Speaker 3>I did a presentation last week to a group of

0:16:16.241 --> 0:16:20.041
<v Speaker 3>to my partner Kirsty's Mums group in Melford, Corra Hairy

0:16:20.041 --> 0:16:22.241
<v Speaker 3>Club and it was about one hundred woman average age

0:16:22.281 --> 0:16:24.681
<v Speaker 3>probably mid to late seventies, and this one lady came

0:16:24.761 --> 0:16:25.001
<v Speaker 3>up to me.

0:16:25.321 --> 0:16:27.081
<v Speaker 2>Hope you're right on that, because if they are younger,

0:16:27.121 --> 0:16:27.761
<v Speaker 2>you're in trouble.

0:16:29.921 --> 0:16:32.601
<v Speaker 3>Susie's over in Vancouver. I can't hear this numb But

0:16:32.641 --> 0:16:34.401
<v Speaker 3>this one particular woman came up to meet the end

0:16:34.401 --> 0:16:35.481
<v Speaker 3>of it and she said, you know what, and she

0:16:35.521 --> 0:16:37.121
<v Speaker 3>was seventy five. She told me her own she said,

0:16:37.121 --> 0:16:39.961
<v Speaker 3>I've been lifting weights since i was seventeen. I've just

0:16:40.001 --> 0:16:42.001
<v Speaker 3>had a scan done. I've got the bone health of

0:16:42.041 --> 0:16:42.761
<v Speaker 3>a twenty year old.

0:16:43.401 --> 0:16:45.561
<v Speaker 2>Wow. She was just showing up and her.

0:16:45.481 --> 0:16:47.841
<v Speaker 3>Posture was And one thing that was really interesting with this,

0:16:47.961 --> 0:16:50.161
<v Speaker 3>you know, going back to the number of fractures that

0:16:50.201 --> 0:16:55.681
<v Speaker 3>we see arth osteoproduct fractures, is with this particular study

0:16:55.801 --> 0:16:58.321
<v Speaker 3>that the average height of the woman doing in the

0:16:58.361 --> 0:17:01.641
<v Speaker 3>lift more group increased, so they actually managed to stop

0:17:01.681 --> 0:17:04.521
<v Speaker 3>that sort of thought called cophotic flection, that that flection

0:17:04.681 --> 0:17:07.641
<v Speaker 3>forward by lifting heavier weights. And what we know from

0:17:07.681 --> 0:17:11.121
<v Speaker 3>a mechanics perspective, if you're more upright, your center of

0:17:11.201 --> 0:17:14.561
<v Speaker 3>mass is more over in a vertical plane, less likely

0:17:14.641 --> 0:17:15.001
<v Speaker 3>to fall.

0:17:15.281 --> 0:17:17.801
<v Speaker 2>Okay, right, We're going to take some calls. Eight hundred

0:17:17.841 --> 0:17:20.881
<v Speaker 2>and eighty, ten eighty. You can text on nine two

0:17:21.001 --> 0:17:23.281
<v Speaker 2>nine two and we'll be back in just a moment.

0:17:23.361 --> 0:17:25.841
<v Speaker 2>And if you wanted to know about getting into weightlifting

0:17:25.881 --> 0:17:29.361
<v Speaker 2>and some suggestions on how to. I don't mean weightlifting

0:17:29.441 --> 0:17:31.601
<v Speaker 2>like your precious Mackenzie at the Olympics. Of course that's

0:17:31.601 --> 0:17:35.601
<v Speaker 2>a retro name, isn't it all precious? But we're talking

0:17:35.601 --> 0:17:38.681
<v Speaker 2>about getting in lifting heavyweights, something that marked to you

0:17:38.801 --> 0:17:42.561
<v Speaker 2>sound a little foreign, especially if you're getting a bit older,

0:17:42.601 --> 0:17:46.281
<v Speaker 2>but it could be the answer to improving your bone health.

0:17:46.281 --> 0:17:57.801
<v Speaker 2>It's twenty four past four News Talk set B and

0:17:57.881 --> 0:18:00.481
<v Speaker 2>did you know that one in six New Zealanders experienced

0:18:00.481 --> 0:18:03.161
<v Speaker 2>hearing loss? And choosing the right heiring solution for your

0:18:03.161 --> 0:18:07.521
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0:18:07.521 --> 0:18:09.761
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0:18:09.801 --> 0:18:13.081
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0:18:13.121 --> 0:18:15.801
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0:18:15.841 --> 0:18:18.921
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0:18:19.201 --> 0:18:22.601
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0:18:22.641 --> 0:18:24.561
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0:18:41.401 --> 0:18:45.321
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0:18:45.521 --> 0:18:49.521
<v Speaker 2>eight hundred forty five forty five forty two. That's eight

0:18:49.681 --> 0:18:53.081
<v Speaker 2>hundred forty five forty five forty two.

0:18:54.361 --> 0:18:56.921
<v Speaker 1>When it comes to the collective, it's all about you.

0:18:57.161 --> 0:19:01.161
<v Speaker 1>The Weekend Collective with Tim Beveridge News talks at be.

0:19:01.961 --> 0:19:05.001
<v Speaker 2>Yes and taking your cause. We're talking about weight training,

0:19:05.281 --> 0:19:09.001
<v Speaker 2>weight training, heavy weightlifting, resistance to resistance to thank you, Greg.

0:19:09.081 --> 0:19:12.161
<v Speaker 2>What sounds a bit with Greg pain? That's the millfluous tones.

0:19:12.201 --> 0:19:12.521
<v Speaker 3>You hear that.

0:19:12.641 --> 0:19:16.641
<v Speaker 2>That's Greek right now? Right Net? Hello?

0:19:17.721 --> 0:19:20.441
<v Speaker 4>Yeah, Hi Thisten. About twenty five years ago, I used

0:19:20.481 --> 0:19:22.241
<v Speaker 4>to go to the gym and I'd pulled down one

0:19:22.321 --> 0:19:26.281
<v Speaker 4>hundred cages, so I kind of had some experience of it.

0:19:26.361 --> 0:19:30.241
<v Speaker 4>But look, six weeks ago I picked up long COVID

0:19:31.241 --> 0:19:34.161
<v Speaker 4>between two weeks and a recliner before I went to

0:19:34.241 --> 0:19:38.321
<v Speaker 4>hospital because the vice says I don't. I had three

0:19:38.361 --> 0:19:41.201
<v Speaker 4>weeks in a hospital bed and then another two to

0:19:41.321 --> 0:19:44.081
<v Speaker 4>three weeks floating around and a recliner at home. So

0:19:44.241 --> 0:19:48.681
<v Speaker 4>consequently my muscles have turned to flipping mush and I

0:19:48.801 --> 0:19:50.561
<v Speaker 4>know that, and I'll try and walk up to steps

0:19:50.601 --> 0:19:52.681
<v Speaker 4>and I'm trying to get oxygen back into the lungs.

0:19:52.681 --> 0:19:55.921
<v Speaker 4>I'm about eighty percent now, but throwing rumor toy an

0:19:55.961 --> 0:19:58.721
<v Speaker 4>ankle and an ankle fusion and a total on the

0:19:58.761 --> 0:20:00.841
<v Speaker 4>other leg and all sorts.

0:20:00.601 --> 0:20:02.721
<v Speaker 2>Of wars mate.

0:20:03.841 --> 0:20:08.521
<v Speaker 4>Yeah, at the angle over the last ten years. But

0:20:09.601 --> 0:20:12.841
<v Speaker 4>there's no joke that long COVID an three.

0:20:13.521 --> 0:20:16.441
<v Speaker 3>So what this is. This is really interesting stuff because

0:20:16.881 --> 0:20:20.601
<v Speaker 3>what we know. And my brother is a physiotherapist in

0:20:20.681 --> 0:20:25.761
<v Speaker 3>Melbourne and they run an osteoporotic class. I'm extrapolating between

0:20:25.801 --> 0:20:28.121
<v Speaker 3>what you've just said to me and what I'm about

0:20:28.161 --> 0:20:31.561
<v Speaker 3>to say, and they've shown that it doesn't matter how

0:20:31.601 --> 0:20:33.721
<v Speaker 3>old you are, it doesn't matter what you've done in

0:20:33.761 --> 0:20:37.681
<v Speaker 3>the past. You can start literally by lifting a broomstick

0:20:37.881 --> 0:20:42.121
<v Speaker 3>at the absolute lightest amount of weight possible, just by

0:20:42.201 --> 0:20:45.321
<v Speaker 3>starting to start really really light, and just build your

0:20:45.361 --> 0:20:49.561
<v Speaker 3>confidence and build your structural resilience in that sort of

0:20:49.561 --> 0:20:52.241
<v Speaker 3>movement pattern. And I always say, look, if there was

0:20:52.281 --> 0:20:55.401
<v Speaker 3>one exercise I would prescribe my entire client base and

0:20:55.441 --> 0:20:58.281
<v Speaker 3>one exercise only. It would be a deadlift. And that's it.

0:20:58.801 --> 0:21:02.321
<v Speaker 3>Because you can start incredibly light. It doesn't it's not

0:21:02.401 --> 0:21:04.761
<v Speaker 3>a complex movement. I mean, there are things that we

0:21:05.201 --> 0:21:07.921
<v Speaker 3>see you do and don't do. But you can absolutely

0:21:07.961 --> 0:21:10.561
<v Speaker 3>start from any sort of weight and you want to

0:21:10.601 --> 0:21:13.921
<v Speaker 3>just start to build that stimulus over time where you

0:21:13.961 --> 0:21:16.841
<v Speaker 3>feel more and more comfortable lifting heavier weights. And yes,

0:21:18.361 --> 0:21:18.601
<v Speaker 3>you going.

0:21:20.681 --> 0:21:23.721
<v Speaker 4>I remember trying as telling me years ago, if it hurts,

0:21:23.841 --> 0:21:24.521
<v Speaker 4>it's working.

0:21:25.601 --> 0:21:28.081
<v Speaker 3>Yeah, I'm not such a big fan of that. I mean,

0:21:28.161 --> 0:21:31.121
<v Speaker 3>if you're dealing with, say an Achilles tendinopathy, then yes,

0:21:31.441 --> 0:21:33.681
<v Speaker 3>I would agree with that. But no, I mean, there

0:21:33.681 --> 0:21:36.081
<v Speaker 3>are things that we want to see you do from

0:21:36.081 --> 0:21:38.361
<v Speaker 3>a structural perspective when you're doing so you're deadlift or

0:21:38.401 --> 0:21:40.641
<v Speaker 3>your back squad. But as I as, I'm just trying

0:21:40.641 --> 0:21:43.321
<v Speaker 3>to say, don't feel like that because of your age,

0:21:43.361 --> 0:21:45.761
<v Speaker 3>or because of your history, or because of your injury history,

0:21:45.921 --> 0:21:49.401
<v Speaker 3>you can't do it, because you absolutely you can. You

0:21:49.441 --> 0:21:51.601
<v Speaker 3>can regress to the point that you can manage the

0:21:51.641 --> 0:21:52.641
<v Speaker 3>situation and the load.

0:21:53.841 --> 0:21:57.041
<v Speaker 4>Start with a couple of cogs on the old balls.

0:21:57.401 --> 0:21:58.881
<v Speaker 3>Absolutely, I build.

0:21:59.001 --> 0:22:01.161
<v Speaker 2>Do you need what I mean, should you get some

0:22:01.361 --> 0:22:04.241
<v Speaker 2>side don't say supervision, but you know I mean it

0:22:04.241 --> 0:22:06.681
<v Speaker 2>doesn't hurt to have. Well, it's probably quite advisable, isn't

0:22:06.681 --> 0:22:08.161
<v Speaker 2>it to get some sort of input from somebody who

0:22:08.161 --> 0:22:10.321
<v Speaker 2>can keep an eye on your first few session or two.

0:22:10.481 --> 0:22:12.321
<v Speaker 3>Ideally, if you don't have a history of going to

0:22:12.361 --> 0:22:14.801
<v Speaker 3>the gym and having confidence in how to lift weight,

0:22:15.001 --> 0:22:17.761
<v Speaker 3>then yes, and particularly this study did show if you

0:22:17.921 --> 0:22:22.001
<v Speaker 3>have osteoporosis or osteopenia, then you absolutely must get supervision.

0:22:22.201 --> 0:22:24.201
<v Speaker 3>But if you've spent on the gym in the past,

0:22:25.681 --> 0:22:29.161
<v Speaker 3>a deadlift is not as I say, it's not that complex.

0:22:29.521 --> 0:22:32.761
<v Speaker 3>So just start to build over time and you will

0:22:32.801 --> 0:22:33.521
<v Speaker 3>notice a difference.

0:22:33.761 --> 0:22:40.001
<v Speaker 2>Good on you, a good luck nack y Okay, well

0:22:40.081 --> 0:22:41.481
<v Speaker 2>he's got a sense of hum about it. At least,

0:22:41.481 --> 0:22:43.801
<v Speaker 2>good on you. Hey, just quickly, here's one after my

0:22:43.841 --> 0:22:46.681
<v Speaker 2>own heart. How does snow skiing help increase bone density?

0:22:48.081 --> 0:22:51.761
<v Speaker 3>Not really no, So the reason being is because in

0:22:51.881 --> 0:22:54.841
<v Speaker 3>order to improve bone density, that's why in this lift

0:22:54.921 --> 0:22:57.041
<v Speaker 3>more study they had the plometric chin ups because you

0:22:57.081 --> 0:22:59.041
<v Speaker 3>need to have contact, you need to have weight bearing

0:22:59.081 --> 0:23:01.561
<v Speaker 3>contact with the ground. And yes, you are upright, but

0:23:01.681 --> 0:23:05.281
<v Speaker 3>you're sliding. So they've shown studies have shown that things

0:23:05.321 --> 0:23:08.001
<v Speaker 3>like riding a bike in swimming do not help bone density,

0:23:08.041 --> 0:23:11.601
<v Speaker 3>whereas walking and running do. So if you're doing nothing

0:23:11.841 --> 0:23:15.481
<v Speaker 3>or skiing, definitely ski, but you're going to get more

0:23:15.521 --> 0:23:17.361
<v Speaker 3>by walking and doing some light jobs.

0:23:17.401 --> 0:23:18.481
<v Speaker 2>And the scenery is nice too.

0:23:18.641 --> 0:23:19.081
<v Speaker 3>Absolutely.

0:23:19.561 --> 0:23:22.121
<v Speaker 2>Actually, I've got one other quick one just before you

0:23:22.081 --> 0:23:25.441
<v Speaker 2>go to our text callers who are lining up as well. Hi, guys,

0:23:25.481 --> 0:23:27.401
<v Speaker 2>I'm eighty years old to practice yoga for fifty years.

0:23:27.441 --> 0:23:30.841
<v Speaker 2>My practice includes a series of handstands. Is this equivalent

0:23:30.881 --> 0:23:32.041
<v Speaker 2>to doing weights? Cheers K.

0:23:34.041 --> 0:23:36.601
<v Speaker 3>That's a really good question. I mean you are certainly

0:23:36.641 --> 0:23:39.561
<v Speaker 3>putting your body weight in a vertical plane above your

0:23:39.601 --> 0:23:42.201
<v Speaker 3>shoulder joints, so I mean, yes, there is going to

0:23:42.201 --> 0:23:44.881
<v Speaker 3>be stimulation. So the reason why the study was so

0:23:44.881 --> 0:23:47.281
<v Speaker 3>beneficial was because it showed that bones like to be

0:23:47.601 --> 0:23:51.641
<v Speaker 3>bent and twisted and tortured, not excessive.

0:23:51.681 --> 0:23:52.121
<v Speaker 2>No, No, I know.

0:23:53.201 --> 0:23:56.041
<v Speaker 3>That's why we keep that rep count within that certain zone.

0:23:56.481 --> 0:23:59.361
<v Speaker 3>So doing something like that, like a handstand, is certainly

0:23:59.361 --> 0:24:00.521
<v Speaker 3>going to be beneficial in some.

0:24:00.641 --> 0:24:03.361
<v Speaker 2>Sounds like Kay's asking, is that enough? And I'm going

0:24:03.441 --> 0:24:06.081
<v Speaker 2>to guess and say No, your probably be picking up

0:24:06.121 --> 0:24:06.761
<v Speaker 2>some dumb bells.

0:24:06.841 --> 0:24:09.321
<v Speaker 3>Yeah, this should be more okay, more stimulus.

0:24:09.481 --> 0:24:11.721
<v Speaker 2>Yep. So okay, while you can feel smug about doing

0:24:11.761 --> 0:24:14.121
<v Speaker 2>your yoga and handstands, K and good on you.

0:24:14.361 --> 0:24:16.641
<v Speaker 3>Absolutely I can't do a hand that's.

0:24:16.441 --> 0:24:20.001
<v Speaker 2>Something else on there with the right supervision of course. Right,

0:24:20.081 --> 0:24:23.721
<v Speaker 2>let's carry on, Sally. Hello, Hello, Hi Sally.

0:24:24.641 --> 0:24:29.161
<v Speaker 5>When you say lifting weights, is that up to your

0:24:29.201 --> 0:24:30.881
<v Speaker 5>shoulders or above your head?

0:24:31.481 --> 0:24:35.041
<v Speaker 3>So the only within this particular study, the only over

0:24:35.521 --> 0:24:39.041
<v Speaker 3>the shoulder exercise was so they did it in standing.

0:24:39.041 --> 0:24:41.441
<v Speaker 3>It's called an overhead shoulder press. So it's like you've

0:24:41.441 --> 0:24:44.681
<v Speaker 3>got standing upright, looking at a mirror, for example, and

0:24:44.721 --> 0:24:47.041
<v Speaker 3>you'd have a bar of an appropriate amount of weight

0:24:47.081 --> 0:24:49.521
<v Speaker 3>for you, and you're literally just pushing the bar vertically

0:24:49.561 --> 0:24:52.921
<v Speaker 3>up towards the ceiling. So I mean, if you have

0:24:52.961 --> 0:24:55.041
<v Speaker 3>a shoulder issue that would stop you from doing that,

0:24:55.401 --> 0:24:57.481
<v Speaker 3>then you could leave that out. As I was sort

0:24:57.481 --> 0:25:00.161
<v Speaker 3>of saying to Tim just before, just even doing your

0:25:00.161 --> 0:25:04.081
<v Speaker 3>deadlifts or your back squats is going to be hugely beneficial.

0:25:05.121 --> 0:25:07.201
<v Speaker 3>But yes, that was the only exercise where it was

0:25:07.561 --> 0:25:08.161
<v Speaker 3>over the head.

0:25:08.521 --> 0:25:08.961
<v Speaker 2>Yeah.

0:25:09.161 --> 0:25:13.281
<v Speaker 5>Actually there, Well, another thing I have got us to process.

0:25:13.281 --> 0:25:19.881
<v Speaker 5>I'm very quite elderly and of recent if I've been down,

0:25:21.001 --> 0:25:23.921
<v Speaker 5>when I stand up, it feels like a base for

0:25:24.401 --> 0:25:28.601
<v Speaker 5>moving out of my spine and clicking back. It's not

0:25:28.761 --> 0:25:31.841
<v Speaker 5>terribly painful, but it's very concerning.

0:25:32.121 --> 0:25:34.321
<v Speaker 3>I would certainly get a good physio to have a

0:25:34.361 --> 0:25:36.041
<v Speaker 3>look at that, just to make sure there's no sort

0:25:36.041 --> 0:25:39.401
<v Speaker 3>of instability within the spine. I would get that checked

0:25:39.441 --> 0:25:40.601
<v Speaker 3>out if I was your selling.

0:25:40.441 --> 0:25:42.281
<v Speaker 2>Up, Okay, get that. Thank you for your call, Sally,

0:25:42.561 --> 0:25:44.961
<v Speaker 2>And I think it's worth saying that, please don't take

0:25:45.001 --> 0:25:47.281
<v Speaker 2>this advice, isn't it if you haven't exercised before, and

0:25:47.361 --> 0:25:49.561
<v Speaker 2>you just don't go bursting into your gym and blow

0:25:49.561 --> 0:25:52.721
<v Speaker 2>off and blow valve, get some good advice and supervision

0:25:52.761 --> 0:25:55.081
<v Speaker 2>to ease yourself into it with me if yeah.

0:25:55.281 --> 0:25:58.081
<v Speaker 3>So within the study, what they did is within the

0:25:58.121 --> 0:26:02.281
<v Speaker 3>first month they started at body weight, So the first

0:26:02.321 --> 0:26:04.681
<v Speaker 3>month of the eight months, they were not streatting to

0:26:04.721 --> 0:26:06.881
<v Speaker 3>heavy thing. That was spending that time trying to figure

0:26:06.881 --> 0:26:08.841
<v Speaker 3>out technique and what was the appropriate amount of load

0:26:08.881 --> 0:26:10.881
<v Speaker 3>for them, So they weren't just ripping into it straight away,

0:26:10.921 --> 0:26:12.201
<v Speaker 3>and they were very very cautious.

0:26:12.321 --> 0:26:14.401
<v Speaker 2>That doesn't mean shoulder pressing your own body weight. It

0:26:14.401 --> 0:26:17.321
<v Speaker 2>means doing a squat without any weight, correccept your own

0:26:17.321 --> 0:26:19.241
<v Speaker 2>body correct. I don't know what they'd do with the

0:26:19.281 --> 0:26:21.001
<v Speaker 2>old above the head thing, and what would that be?

0:26:21.041 --> 0:26:22.201
<v Speaker 2>Something quite light anyway?

0:26:22.441 --> 0:26:26.601
<v Speaker 3>Literally, just yeah, it doesn't need to be heavy.

0:26:27.641 --> 0:26:32.521
<v Speaker 2>Okay, let's just check the time here. So many, so

0:26:32.561 --> 0:26:35.561
<v Speaker 2>many questions on the text machine as well. But osteoporosis,

0:26:36.081 --> 0:26:39.401
<v Speaker 2>what particularly well, ALA's Angela, You've got a question around

0:26:39.441 --> 0:26:40.721
<v Speaker 2>what particular exercises?

0:26:41.801 --> 0:26:47.081
<v Speaker 6>Oh, hi Angela here, Hi, Hey, I'm fifty four and

0:26:47.441 --> 0:26:51.041
<v Speaker 6>I've been diagnosed with that osteopinia and I've recently had

0:26:51.041 --> 0:26:56.681
<v Speaker 6>an infusion to help with own strengthening. I think you

0:26:56.841 --> 0:26:59.161
<v Speaker 6>answered my question. I do a lot of cycling, but

0:26:59.201 --> 0:27:06.121
<v Speaker 6>it seems like that's not a great solution for improving things.

0:27:06.201 --> 0:27:09.881
<v Speaker 6>So I do have aches and pains with our writers,

0:27:09.881 --> 0:27:12.921
<v Speaker 6>so lifting anything above my head's quite painful. But I'm

0:27:12.921 --> 0:27:19.681
<v Speaker 6>thinking a standard of standing these school day is does

0:27:19.681 --> 0:27:20.361
<v Speaker 6>that help.

0:27:20.721 --> 0:27:23.841
<v Speaker 3>With respect to standing desks? The best piece of advice

0:27:23.881 --> 0:27:25.961
<v Speaker 3>I can give anyone is try and vary it up

0:27:25.961 --> 0:27:27.841
<v Speaker 3>as much as you possibly can. So try not to

0:27:27.881 --> 0:27:30.601
<v Speaker 3>stand all day or sit all day if you have

0:27:30.681 --> 0:27:34.041
<v Speaker 3>the option. Within that setup to change it. Recommendations are

0:27:34.041 --> 0:27:36.521
<v Speaker 3>typically around changing every forty five minutes or so, which

0:27:36.521 --> 0:27:39.201
<v Speaker 3>I realize could be logistically challenging, but that tends to

0:27:39.241 --> 0:27:41.121
<v Speaker 3>be what they suggest as far as changing things up

0:27:41.161 --> 0:27:41.721
<v Speaker 3>is concerned.

0:27:42.401 --> 0:27:44.601
<v Speaker 6>Okay, yeah, so when I'm not standing, I'm on a swist,

0:27:44.681 --> 0:27:49.001
<v Speaker 6>sitting on a Swiss ball. So yeah, so can you

0:27:49.041 --> 0:27:50.521
<v Speaker 6>explain to me what a deadlift is?

0:27:50.801 --> 0:27:52.841
<v Speaker 3>So deadlift, there's two different types of deadlift. There's a

0:27:52.841 --> 0:27:55.881
<v Speaker 3>traditional deadlift and the crazy Eastern European version, which is

0:27:55.921 --> 0:27:58.441
<v Speaker 3>called a Romanian deadlift. So it's when there's a weight

0:27:58.521 --> 0:28:00.641
<v Speaker 3>on the ground or you're holding onto a bar for example,

0:28:00.681 --> 0:28:02.761
<v Speaker 3>and it's basically like a hip hinge. The best way

0:28:02.801 --> 0:28:05.321
<v Speaker 3>to describe it is like the Romanian deadlift is, in

0:28:05.361 --> 0:28:07.841
<v Speaker 3>my opinion, the better of the two, and it's almost

0:28:07.881 --> 0:28:11.321
<v Speaker 3>like you're bowing to the king, so it's a it's

0:28:11.361 --> 0:28:14.041
<v Speaker 3>a hip hinge forward. You're just holding onto the weight

0:28:14.121 --> 0:28:16.681
<v Speaker 3>with your arms, so gravity determines where the weights go

0:28:17.121 --> 0:28:19.521
<v Speaker 3>and you're just literally hinging forward. So what it is

0:28:19.561 --> 0:28:23.321
<v Speaker 3>doing is it's strengthening what we call your posterior chain,

0:28:23.681 --> 0:28:26.241
<v Speaker 3>which is your hamstrings, your butt muscles, and your lower

0:28:26.281 --> 0:28:27.921
<v Speaker 3>back muscles, okay.

0:28:28.521 --> 0:28:32.881
<v Speaker 6>Very simple movement okay, And so you don't necessarily need

0:28:32.921 --> 0:28:35.641
<v Speaker 6>to be lifting things above your head to get the

0:28:35.641 --> 0:28:36.921
<v Speaker 6>improvement that okay.

0:28:37.081 --> 0:28:39.201
<v Speaker 3>So there was that one exercise in the study, which

0:28:39.281 --> 0:28:42.161
<v Speaker 3>was the overhead press. If you have shoulder issues, I

0:28:42.161 --> 0:28:43.881
<v Speaker 3>would leave that out and just stick with your back

0:28:43.921 --> 0:28:47.401
<v Speaker 3>squats and your deadlifts and some some plyimetric stuff which

0:28:47.441 --> 0:28:49.601
<v Speaker 3>is why they did the chin up. Yeah.

0:28:49.641 --> 0:28:52.241
<v Speaker 7>Perfect, Okay, thanks.

0:28:53.081 --> 0:28:55.441
<v Speaker 2>We've got some spear lines. Now we'll be talking to

0:28:55.481 --> 0:28:57.281
<v Speaker 2>Joe in just a moment. But got lots of text

0:28:57.361 --> 0:28:58.321
<v Speaker 2>but if you want to give us a call, you

0:28:58.321 --> 0:29:00.481
<v Speaker 2>want to jump the queue on a question for Greg

0:29:00.721 --> 0:29:03.921
<v Speaker 2>around getting into the heavy weightlifting and as I say, heavyweightlifting,

0:29:03.961 --> 0:29:07.441
<v Speaker 2>actually lots of questions. Actually one that relates to sort

0:29:07.441 --> 0:29:09.641
<v Speaker 2>of vanity, how women sort of are worried about suddenly

0:29:09.641 --> 0:29:13.281
<v Speaker 2>becoming or big and muscular and you might be surprised

0:29:13.361 --> 0:29:17.081
<v Speaker 2>actually that that's possibly teaser alert? Is it a myth?

0:29:18.161 --> 0:29:18.401
<v Speaker 4>I wait?

0:29:18.401 --> 0:29:21.681
<v Speaker 2>One twenty one minutes to five news Talk said be

0:29:33.641 --> 0:29:44.081
<v Speaker 2>Garmon man Favor and welcome back to the health up

0:29:44.121 --> 0:29:46.201
<v Speaker 2>on the week in Collective on Tim Beverage, My guest

0:29:46.241 --> 0:29:48.441
<v Speaker 2>is by a mechanist Greg Pain. He's by a mechanist

0:29:48.481 --> 0:29:50.921
<v Speaker 2>to the stars, as I like to say. He might

0:29:50.961 --> 0:29:53.721
<v Speaker 2>resist that description, but just just cap with that if

0:29:53.721 --> 0:29:56.001
<v Speaker 2>you want to check out his work though BioSport dot

0:29:56.001 --> 0:29:58.241
<v Speaker 2>co dot nz and he's got some articles that you

0:29:58.241 --> 0:30:00.601
<v Speaker 2>can also read. I think there's some interesting guides on

0:30:00.681 --> 0:30:01.401
<v Speaker 2>certain subjects.

0:30:01.521 --> 0:30:04.081
<v Speaker 3>And I actually read a blog post on this lift more stuff,

0:30:04.121 --> 0:30:05.761
<v Speaker 3>so there's more depth into it.

0:30:06.081 --> 0:30:09.521
<v Speaker 2>Just quickly before we go to the cause the hesitancy.

0:30:09.641 --> 0:30:12.241
<v Speaker 2>Some women may have who think that if they pick

0:30:12.321 --> 0:30:14.241
<v Speaker 2>up a heavy weight too many times, it's going to

0:30:14.321 --> 0:30:16.521
<v Speaker 2>turn them into Arnold's Swartzenegger.

0:30:16.161 --> 0:30:20.081
<v Speaker 3>Correct, incorrect, incorrect. So what we know is that the

0:30:20.201 --> 0:30:23.241
<v Speaker 3>rep counts, which is a number of times you perform

0:30:23.321 --> 0:30:27.721
<v Speaker 3>the movement, determines how much strength or muscle mass or

0:30:27.761 --> 0:30:32.001
<v Speaker 3>whether it's a strength endurance type of movement. So with

0:30:32.121 --> 0:30:37.441
<v Speaker 3>the osteoproduct stuff, they're doing five repetitions only. That is

0:30:37.481 --> 0:30:40.281
<v Speaker 3>not getting into the muscle hypertrophy zone. That is only

0:30:40.281 --> 0:30:43.481
<v Speaker 3>in the strength zone. So you're building muscular strength near

0:30:43.521 --> 0:30:46.321
<v Speaker 3>and muscular strength, but you're not putting on muscle mass,

0:30:46.361 --> 0:30:48.121
<v Speaker 3>so you're not going to suddenly get big quads or

0:30:48.161 --> 0:30:49.161
<v Speaker 3>big bulky shoulders.

0:30:49.961 --> 0:30:53.161
<v Speaker 2>So, and it's generally determined by body type anyway.

0:30:54.361 --> 0:30:58.961
<v Speaker 3>And there is a correlation between overall physical and musculosky

0:30:59.001 --> 0:31:01.121
<v Speaker 3>little health and the amount of lean muscle mass that

0:31:01.161 --> 0:31:05.561
<v Speaker 3>you have. Yeah, so lean, So it's worth putting on

0:31:05.601 --> 0:31:08.561
<v Speaker 3>that mess. Get into it right, let's carry on, Joe.

0:31:08.601 --> 0:31:11.121
<v Speaker 2>Hello, Yeah, hi guys.

0:31:11.161 --> 0:31:16.681
<v Speaker 7>Some Genetically, I well, I've always been sort of relatively

0:31:18.401 --> 0:31:26.241
<v Speaker 7>smarty as a young person and heavy, like anything like

0:31:26.321 --> 0:31:29.961
<v Speaker 7>to do with heavy weight. It's like you're mentioning my

0:31:30.161 --> 0:31:36.681
<v Speaker 7>aunt's become heavy, and like that's just i'd say, my

0:31:36.921 --> 0:31:44.401
<v Speaker 7>genetic part. And so I've also got scoliosis, which doesn't

0:31:44.441 --> 0:31:49.961
<v Speaker 7>really particularly help with walking, which is sort of.

0:31:51.081 --> 0:31:52.721
<v Speaker 2>Is that Your question though, is how do you how

0:31:52.721 --> 0:31:54.561
<v Speaker 2>do you deal with scoliosis with heavy lifting?

0:31:55.481 --> 0:32:01.201
<v Speaker 7>Yeah, well, not so much the scoliosis, more as an

0:32:02.561 --> 0:32:04.761
<v Speaker 7>as I say, genetically.

0:32:05.281 --> 0:32:09.721
<v Speaker 3>Now, it's very half for me to comment on the

0:32:10.201 --> 0:32:14.601
<v Speaker 3>everyone's an individual and so we can't use broad brush

0:32:14.601 --> 0:32:18.241
<v Speaker 3>strokes for everyone. And this study was it did take

0:32:18.361 --> 0:32:21.361
<v Speaker 3>some people out of the study because of their genetic predisposition.

0:32:22.641 --> 0:32:24.161
<v Speaker 3>But I mean what we do know also, I mean

0:32:24.201 --> 0:32:26.841
<v Speaker 3>I treat athletes that have got scoliotic issues, which is

0:32:26.881 --> 0:32:29.001
<v Speaker 3>a side shift in your spine for those that don't understand.

0:32:29.121 --> 0:32:30.721
<v Speaker 3>And there are still loads that you can do in

0:32:30.801 --> 0:32:34.681
<v Speaker 3>order to try and slow down the scoliosis and still

0:32:34.681 --> 0:32:35.321
<v Speaker 3>build strength.

0:32:35.481 --> 0:32:39.161
<v Speaker 2>Yeap, okay, thanks for your cool Joe. Hang on a second,

0:32:40.721 --> 0:32:43.201
<v Speaker 2>a quick text actually, then we'll keep rolling with the cause.

0:32:43.641 --> 0:32:45.801
<v Speaker 2>What an awesome topic. I'm a runner, fifty seven, post

0:32:45.801 --> 0:32:49.041
<v Speaker 2>menopausal and was diagnosed with osteoporosis about two years ago. Oh,

0:32:49.081 --> 0:32:50.921
<v Speaker 2>it's just this. I saw Greg over a year ago

0:32:51.081 --> 0:32:52.921
<v Speaker 2>as I tried to navigate my love for training, running

0:32:52.921 --> 0:32:55.601
<v Speaker 2>and negoli injuries. Since being diagnosed with it's helping direction.

0:32:55.601 --> 0:32:58.081
<v Speaker 2>I'm running super well, regular weight training. Did a ten

0:32:58.161 --> 0:33:01.321
<v Speaker 2>km race today, ninth female overall and sixty out of

0:33:01.321 --> 0:33:05.761
<v Speaker 2>four hund and fifty runners, and that's from quiti Ah.

0:33:05.801 --> 0:33:07.401
<v Speaker 2>There you go, there's a there's an endorsement.

0:33:07.561 --> 0:33:07.921
<v Speaker 8>There you go.

0:33:08.481 --> 0:33:10.601
<v Speaker 3>I'm not even paying cuety for that. She was love.

0:33:10.801 --> 0:33:13.641
<v Speaker 2>Yeah, I remember to let you know you're awesome. So

0:33:13.681 --> 0:33:14.001
<v Speaker 2>there you go.

0:33:14.161 --> 0:33:14.881
<v Speaker 3>Thanks, I'll take that.

0:33:14.961 --> 0:33:15.601
<v Speaker 2>Tell me take that.

0:33:15.641 --> 0:33:16.241
<v Speaker 3>Thank you so much.

0:33:17.041 --> 0:33:21.081
<v Speaker 2>Yeah, good on here, Wayne, Hello, good afternoon, hall Wayne.

0:33:21.921 --> 0:33:22.201
<v Speaker 8>Hello.

0:33:23.641 --> 0:33:25.081
<v Speaker 4>Just stopped in my car.

0:33:24.801 --> 0:33:28.761
<v Speaker 8>And about five minutes ago and heard the conversations going on,

0:33:28.841 --> 0:33:31.081
<v Speaker 8>I thought, oh, wouldn't I just giving you a call

0:33:31.161 --> 0:33:39.001
<v Speaker 8>and having a bit of a chat.

0:33:36.241 --> 0:33:38.001
<v Speaker 2>Wayne, because we're going to cram in a few calls.

0:33:38.001 --> 0:33:42.281
<v Speaker 8>But yeah, not a problem real quick. So yeah, late fifties,

0:33:42.321 --> 0:33:46.121
<v Speaker 8>got diagnosed with OSIO process about four years ago. Used

0:33:46.121 --> 0:33:50.121
<v Speaker 8>to do a lot of running and also boot camp exercises,

0:33:51.241 --> 0:33:53.921
<v Speaker 8>and one of the exercises I used to do was

0:33:53.961 --> 0:33:58.001
<v Speaker 8>dead loves. The ostia is pro suspecials that I saw.

0:33:58.521 --> 0:34:00.241
<v Speaker 8>When he knew what I was doing, he goes, oh, so,

0:34:00.281 --> 0:34:01.681
<v Speaker 8>what's the dead lift? And I explained it to it.

0:34:01.761 --> 0:34:04.441
<v Speaker 8>I'll showed him what it was. He goes, oh, no, no, no,

0:34:04.681 --> 0:34:07.401
<v Speaker 8>you coun't see that.

0:34:07.561 --> 0:34:09.281
<v Speaker 3>This is a fairly new development all this sort of

0:34:09.321 --> 0:34:11.881
<v Speaker 3>stuff and my.

0:34:11.881 --> 0:34:13.601
<v Speaker 8>Interests and just wanted to follow off a little bit

0:34:13.601 --> 0:34:13.921
<v Speaker 8>more on that.

0:34:14.281 --> 0:34:17.481
<v Speaker 3>So this, this particular study has been pair reviewed and

0:34:17.521 --> 0:34:19.601
<v Speaker 3>there has been a meta analysis that follows it which

0:34:19.641 --> 0:34:22.281
<v Speaker 3>confirms the fact that this is a very effective tool.

0:34:22.361 --> 0:34:25.441
<v Speaker 2>So yep, yeah, Hey, by the way, I'm just looking

0:34:25.481 --> 0:34:29.041
<v Speaker 2>at a YouTube video. It's by buff Dudes, but it's

0:34:29.081 --> 0:34:32.121
<v Speaker 2>quite serious on the Romanian dead lift. And once you

0:34:32.161 --> 0:34:32.921
<v Speaker 2>get it going.

0:34:32.721 --> 0:34:34.081
<v Speaker 3>You do you put it all the way to the ground,

0:34:34.081 --> 0:34:36.521
<v Speaker 3>do you dearly. Yeah, So you're trying to keep a

0:34:36.521 --> 0:34:38.961
<v Speaker 3>fairly stiff knee. You're trying to make the movement primarily

0:34:39.001 --> 0:34:41.001
<v Speaker 3>about the hip joint as you So there's a.

0:34:41.001 --> 0:34:43.481
<v Speaker 2>Bit of quiet in there, but it's mainly core and

0:34:43.521 --> 0:34:46.321
<v Speaker 2>back and hamstring, hamstrings and button, which is.

0:34:46.241 --> 0:34:48.841
<v Speaker 3>What what we know, the muscles that keep you upright

0:34:48.921 --> 0:34:49.681
<v Speaker 3>versus falling forward.

0:34:49.681 --> 0:34:51.561
<v Speaker 2>It's fair to say the guy who's doing this does

0:34:51.641 --> 0:34:56.561
<v Speaker 2>have a reasonall degree muscle mass.

0:34:55.121 --> 0:34:57.361
<v Speaker 3>Probably not a fair representation of the average.

0:34:57.521 --> 0:34:59.441
<v Speaker 2>It's quite a serious channel. It's just got a cool name.

0:34:59.521 --> 0:35:01.361
<v Speaker 2>Buff dudes. It was the first thing that came up with.

0:35:01.481 --> 0:35:09.721
<v Speaker 2>Could have been worse, right, John, Hello, Yeah, Hey John, John.

0:35:09.801 --> 0:35:11.881
<v Speaker 4>I'll wait twenty minutes.

0:35:12.521 --> 0:35:17.001
<v Speaker 3>Sorry, John, We're busy, We're very busy. Oh yeah, how

0:35:17.041 --> 0:35:18.321
<v Speaker 3>can I How can I help you? John?

0:35:19.441 --> 0:35:21.681
<v Speaker 4>I've got riders from the knees.

0:35:22.081 --> 0:35:22.241
<v Speaker 2>Yep.

0:35:22.841 --> 0:35:25.001
<v Speaker 3>The best thing you can do with us riders around

0:35:25.001 --> 0:35:30.121
<v Speaker 3>the knees is no, that's that's not where I would go.

0:35:30.361 --> 0:35:33.001
<v Speaker 3>I would get you sitting on a bike, get get

0:35:33.041 --> 0:35:35.361
<v Speaker 3>a go to the gym, or hire a little spin

0:35:35.481 --> 0:35:37.441
<v Speaker 3>bike and sit on the bike and turn the pedals

0:35:37.481 --> 0:35:40.001
<v Speaker 3>over and keep keep the joint lubricated and the muscle

0:35:40.041 --> 0:35:43.001
<v Speaker 3>strong around the knee. That's absolutely the best.

0:35:42.801 --> 0:35:44.601
<v Speaker 4>Thing a bike on the road.

0:35:44.881 --> 0:35:46.801
<v Speaker 3>No, no, you just put the bike in your living

0:35:46.881 --> 0:35:48.521
<v Speaker 3>room or in your garage or something like that and

0:35:48.681 --> 0:35:50.921
<v Speaker 3>just turn the pedals over. Yeah, that's very effective.

0:35:51.001 --> 0:35:52.521
<v Speaker 2>Good luck with that. John. By the way, you've been

0:35:52.561 --> 0:35:54.721
<v Speaker 2>waiting eight minutes, so I think that for the award

0:35:54.761 --> 0:35:58.561
<v Speaker 2>for exaggeration this afternoon goes to John. Round of applause.

0:35:58.601 --> 0:36:03.201
<v Speaker 2>Thank you, John. Um, yes, some slightly. It retakes me

0:36:03.241 --> 0:36:04.801
<v Speaker 2>a little bit that sort of stuff, but anyway, let's

0:36:04.841 --> 0:36:05.641
<v Speaker 2>go and hello.

0:36:06.881 --> 0:36:07.121
<v Speaker 7>Hello.

0:36:07.521 --> 0:36:10.801
<v Speaker 9>I haven't been a whole lot of your program. I've

0:36:10.841 --> 0:36:13.201
<v Speaker 9>only just called up with it recently, but I was

0:36:13.241 --> 0:36:15.161
<v Speaker 9>wondering if we could help me. I had a couple

0:36:15.201 --> 0:36:18.641
<v Speaker 9>of compression fractures to my lowest spine back in September.

0:36:19.881 --> 0:36:22.081
<v Speaker 9>I ended up in hospital for nine days, mostly for

0:36:22.281 --> 0:36:25.161
<v Speaker 9>pain relief, but found out at that time that I'm

0:36:25.161 --> 0:36:28.721
<v Speaker 9>allergic to norfit morphine and I was very sick for

0:36:28.801 --> 0:36:32.441
<v Speaker 9>a while. I've lost a couple of stone and weight

0:36:32.881 --> 0:36:38.721
<v Speaker 9>and height. My question is I'm under a sec so

0:36:38.801 --> 0:36:41.161
<v Speaker 9>I possibly can go and see a physio but I

0:36:41.281 --> 0:36:43.881
<v Speaker 9>was wondering what the things I've got in my house

0:36:43.881 --> 0:36:46.681
<v Speaker 9>at moment. I've got one of those pedal machine things,

0:36:47.521 --> 0:36:50.121
<v Speaker 9>and I've also got a couple of well, I've got

0:36:50.201 --> 0:36:53.161
<v Speaker 9>a you know, a little barbell thing that I could

0:36:54.121 --> 0:36:57.921
<v Speaker 9>raise in my hand. But I was just wondering if

0:36:58.001 --> 0:37:00.761
<v Speaker 9>you could suggest it, because you see, I have been

0:37:00.841 --> 0:37:04.641
<v Speaker 9>so inactive for so many months, and I haven't been

0:37:04.681 --> 0:37:06.961
<v Speaker 9>able to any exercises even if I had them, because

0:37:06.961 --> 0:37:08.441
<v Speaker 9>it was too painful to move, you know.

0:37:08.681 --> 0:37:10.361
<v Speaker 3>Yeah, I mean the thing is is that you can

0:37:10.841 --> 0:37:13.881
<v Speaker 3>with these sorts of movements, they can be regressed to

0:37:14.001 --> 0:37:16.001
<v Speaker 3>the point where they should be pain free. I mean,

0:37:16.041 --> 0:37:19.361
<v Speaker 3>I appreciate what's happened with respect to your lower back,

0:37:19.801 --> 0:37:21.601
<v Speaker 3>but I mean, even if you just get literally a

0:37:21.681 --> 0:37:24.081
<v Speaker 3>couple of cans of baked beans and just start by

0:37:24.161 --> 0:37:26.921
<v Speaker 3>hit pinging that way and just building confidence in the movement.

0:37:27.401 --> 0:37:29.921
<v Speaker 3>And you know, as we've just discussed discussed with the

0:37:29.961 --> 0:37:33.681
<v Speaker 3>buff dudes, there's plenty of education online. I would not

0:37:33.801 --> 0:37:36.641
<v Speaker 3>recommend lifting anything heavy without supervision.

0:37:36.841 --> 0:37:37.921
<v Speaker 2>Don't punish yourselves.

0:37:38.041 --> 0:37:41.801
<v Speaker 3>Yeah, we just start at really, really really basic levels,

0:37:42.001 --> 0:37:44.121
<v Speaker 3>and you will notice if you do it with regularity,

0:37:44.281 --> 0:37:46.201
<v Speaker 3>you will start to see positive changes.

0:37:46.441 --> 0:37:48.441
<v Speaker 2>I think the thing is when people hear heavy weights

0:37:48.481 --> 0:37:50.401
<v Speaker 2>that sort of there is this human tendency. We have

0:37:50.521 --> 0:37:51.721
<v Speaker 2>to just want to get into it. But you have

0:37:51.761 --> 0:37:54.881
<v Speaker 2>to be patient, absolutely, and please get some supervision or

0:37:54.921 --> 0:37:57.841
<v Speaker 2>advice from if you've got concerns about your health, physio

0:37:58.241 --> 0:38:02.041
<v Speaker 2>or whoever. Absolutely, yeah, well not whoever, actually from people

0:38:02.041 --> 0:38:04.721
<v Speaker 2>who know what they're talking about. Hey, look, we'll take

0:38:04.721 --> 0:38:06.761
<v Speaker 2>you back. We'll come back with we'll try and squeeze, Allison.

0:38:06.761 --> 0:38:09.281
<v Speaker 2>And then we've got lots of texts as well, and

0:38:09.721 --> 0:38:22.601
<v Speaker 2>it's nine minutes to five news talks by I'm a

0:38:22.721 --> 0:38:29.841
<v Speaker 2>dumble shadow whist. There's a party down t B. This

0:38:30.041 --> 0:38:31.761
<v Speaker 2>is the Weekend Collective of Health. We're going to try

0:38:31.761 --> 0:38:33.441
<v Speaker 2>and squeeze another call, maybe if you text them. Some

0:38:33.561 --> 0:38:37.481
<v Speaker 2>final remarks from Greek pain Bye mechanist around lifting heavyweights

0:38:38.321 --> 0:38:43.881
<v Speaker 2>primarily as as a way of reversing your osteoporitic descent.

0:38:44.481 --> 0:38:45.961
<v Speaker 2>I don't know, I've just made that up myself. Don't

0:38:46.001 --> 0:38:47.081
<v Speaker 2>even if it came out the right way, but you

0:38:47.121 --> 0:38:50.001
<v Speaker 2>know what I mean, dealing with the osteoporesis Allison.

0:38:50.041 --> 0:38:54.201
<v Speaker 4>Hello, Hi, Hi, my call Hi Greg.

0:38:54.681 --> 0:38:57.521
<v Speaker 6>And that's a question do you like if I go

0:38:57.641 --> 0:39:01.001
<v Speaker 6>for a decent walk, was like a five kilo pack

0:39:01.201 --> 0:39:01.641
<v Speaker 6>weight on?

0:39:02.321 --> 0:39:04.081
<v Speaker 3>Would that give me the same benefit?

0:39:05.241 --> 0:39:07.121
<v Speaker 6>Is going and pushing leg weights in the gym?

0:39:07.321 --> 0:39:09.881
<v Speaker 3>Not the same benefit, but it will give you definite

0:39:09.921 --> 0:39:12.361
<v Speaker 3>benefits because you are making contact with the ground. It's

0:39:12.401 --> 0:39:15.281
<v Speaker 3>the fact that you are having you got the contact

0:39:15.401 --> 0:39:18.041
<v Speaker 3>between your foot and the ground is helping to stimulate

0:39:18.081 --> 0:39:20.401
<v Speaker 3>bone growth. The reason why the study was so effective

0:39:20.481 --> 0:39:22.961
<v Speaker 3>was because it was so heavy. That meant that it

0:39:23.041 --> 0:39:25.681
<v Speaker 3>was torsioning the bones, which meant that there was bone growth.

0:39:26.161 --> 0:39:27.801
<v Speaker 3>The only thing I would be conscious of is if

0:39:27.801 --> 0:39:30.001
<v Speaker 3>you're wearing a five kg pack, just make sure you

0:39:30.081 --> 0:39:31.881
<v Speaker 3>can still stand nice and upright and you're not having

0:39:31.921 --> 0:39:36.121
<v Speaker 3>to lean forward to try and maintain a nice upright posture.

0:39:36.361 --> 0:39:38.361
<v Speaker 3>But absolutely keep on trucking with it.

0:39:38.481 --> 0:39:40.961
<v Speaker 2>We're actually getting someone to film you while you're doing that, Allison,

0:39:41.001 --> 0:39:43.161
<v Speaker 2>to be honest, because it's interesting to see your own posture.

0:39:43.241 --> 0:39:43.441
<v Speaker 3>Yeah.

0:39:43.561 --> 0:39:45.321
<v Speaker 2>I don't mean for the whole run.

0:39:45.281 --> 0:39:47.801
<v Speaker 8>Or walk just no, no, no, it's just to walk.

0:39:47.841 --> 0:39:49.481
<v Speaker 6>But I'll get my husband to do it next time.

0:39:49.601 --> 0:39:55.561
<v Speaker 2>Yeah, good stuff, Okay, thanks Allison. Look what remarks I

0:39:55.601 --> 0:39:57.241
<v Speaker 2>think we needed to sort of just try and tie

0:39:57.241 --> 0:39:59.121
<v Speaker 2>a little bow around this in about fifty seconds. But

0:39:59.121 --> 0:40:01.641
<v Speaker 2>if people want to read that information about the lift

0:40:01.681 --> 0:40:03.521
<v Speaker 2>more study, they can go to BioSport dot go to

0:40:03.521 --> 0:40:06.161
<v Speaker 2>it enz. But how do we tie a little bow

0:40:06.161 --> 0:40:07.681
<v Speaker 2>around this? Because I don't want people going in and

0:40:07.841 --> 0:40:09.921
<v Speaker 2>going I'm going to become the champion of the world

0:40:09.961 --> 0:40:10.841
<v Speaker 2>and blowing a fou foo.

0:40:11.041 --> 0:40:12.641
<v Speaker 3>So one of the big things that they did state

0:40:13.081 --> 0:40:17.041
<v Speaker 3>that this was supervised and there was a lot of

0:40:17.161 --> 0:40:20.641
<v Speaker 3>time one to two months of these particular women building

0:40:20.721 --> 0:40:22.601
<v Speaker 3>into it, so no one was going to the gym

0:40:22.681 --> 0:40:25.001
<v Speaker 3>and ripping into it heavy. And they also realized that

0:40:25.081 --> 0:40:25.801
<v Speaker 3>it takes time.

0:40:26.521 --> 0:40:28.801
<v Speaker 2>So if you can get some advice from someone who's

0:40:28.801 --> 0:40:31.001
<v Speaker 2>a trainer that a lot of the retirement villages that

0:40:31.081 --> 0:40:34.041
<v Speaker 2>people who are physiotherapists attach them or whatever I mean,

0:40:34.521 --> 0:40:37.561
<v Speaker 2>get some advice and get lifting. Good on you, hey,

0:40:37.641 --> 0:40:38.921
<v Speaker 2>thanks great, great to have you in mate.

0:40:39.361 --> 0:40:41.601
<v Speaker 3>That was solid gold highlight of the weekend for me.

0:40:41.721 --> 0:40:43.601
<v Speaker 3>Thank you, Tim, I love it.

0:40:43.761 --> 0:40:44.641
<v Speaker 1>And for me so do I.

0:40:44.761 --> 0:40:47.201
<v Speaker 2>It's great. We look forward to next time. BioSport dot

0:40:47.321 --> 0:40:52.001
<v Speaker 2>co dot nz back shortly. It is beautiful.

0:40:52.641 --> 0:40:53.041
<v Speaker 7>It oh

0:41:02.001 --> 0:41:04.721
<v Speaker 1>For more from the Weekend Collective listen live to news

0:41:04.801 --> 0:41:07.881
<v Speaker 1>Talk said Be weekends from three pm, or follow the

0:41:07.961 --> 0:41:09.481
<v Speaker 1>podcast on iHeartRadio