Speaker 1: You're listening to the Weekend Collective podcast from News Talks
Speaker 1: and welcome back to the show. This is the Weekend Collective.
Speaker 1: If you, by the way, from this any of Politics
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Speaker 1: News Talks website look for the Weekend Collective. Right now,
Speaker 1: let's get physical. There's a reason we're playing that tune,
Speaker 1: not only because I mean, who doesn't love you love
Speaker 1: a little bit of Olivia neutron bomb as we used
Speaker 1: to call it when I was growing up, because I
Speaker 1: think it was Xanadu that did my head, and with
Speaker 1: Olivia Newton John anyway, Greece for others. But anyway, by
Speaker 1: the way, I did pre sell that it was going
Speaker 1: to be Alex Flint in the studio, and there actually
Speaker 1: was a studio, a mistake on our part on the
Speaker 1: on the scheduling, and because Alex is in Australia and
Speaker 1: this is just a mark of the man who has
Speaker 1: come in because he was scheduled for this week. But
Speaker 1: we told him and he literally he could have just
Speaker 1: called in and phoned it in, as they say, but
Speaker 1: he was like, no, no, I'm coming into the studio.
Speaker 1: He finished wind surfing off the of the Koemarrama Beach
Speaker 1: because it's a windy darp hair and he's his name
Speaker 1: is from BioSport dot cod at Enz, Greg Pain. Good day, Greg,
Speaker 1: how are you?
Speaker 2: Oh?
Speaker 3: I'm good. I feel better for actually being here and
Speaker 3: sitting down and making it on time because i'd get
Speaker 3: I got my grandmother's gina hate being late.
Speaker 1: Yeah, well, I mean you would have had an excuse
Speaker 1: we hadn't told you. But I was thinking of you
Speaker 1: today because I went for sweam. I'm at Koe Beach
Speaker 1: because I started when we had a holiday. I used
Speaker 1: to go for a dip and I managed to keep
Speaker 1: it up just about every day. And it was windy
Speaker 1: as all hell, and there was someone hurtling in on
Speaker 1: one of those kite sort of surfers, and I was
Speaker 1: looking at him thinking, is he coming in and he's
Speaker 1: going to turn around where my head is right now,
Speaker 1: or is he actually coming in to settle? And I
Speaker 1: was thinking, that's not Greek painter.
Speaker 3: If it was a black and white, if it was
Speaker 3: a black and white kite. It was me.
Speaker 1: No, it wasn't you. That wasn't you, because he got
Speaker 1: close enough that I would have recognized him nicely.
Speaker 3: Out we have an issue or a lot of beaches
Speaker 3: have problems with wind surfers, foilers and the lake around swimmers.
Speaker 3: So I don't tend to come into the beach unless
Speaker 3: I'm coming in, so.
Speaker 1: Actually would be a problem with the ones who are
Speaker 1: doing a bit of distant swimming heading out to a
Speaker 1: boil bag. I have we seen them that.
Speaker 3: Eas I've counted swimmers and you know, one hundred and
Speaker 3: two hundred meters outside the yellow markers, which for those
Speaker 3: in Auckland, that's a five not zone, so they're outside
Speaker 3: of that, not wearing any bright colored caps or anything.
Speaker 3: I have nearly a swimmer with a white cap on
Speaker 3: well outside the zone. So you've got to be a bit.
Speaker 1: Careful actually, because you have to sort of break the
Speaker 1: five knot rule anyway, because otherwise you're not Yeah.
Speaker 3: Also, I'm on the foil, so you need to be
Speaker 3: on the foil to stare properly.
Speaker 1: So how fast you're going on the foil.
Speaker 3: At a bare minimum probably eight knots, but to stay
Speaker 3: that slow as hard.
Speaker 1: So but I mean you get on the four, you
Speaker 1: get fifteen twenty.
Speaker 3: Yeah, you get straight out to see and you stay
Speaker 3: out there.
Speaker 1: It makes you realize how incredible those America's Cup and
Speaker 1: the sale GP YOLTSA aren't they want forty five fifty knots?
Speaker 3: Oh my goodness, that's one hundred kilometers.
Speaker 1: Now anyway, hey, look, we want to take your cause
Speaker 1: and we get Look, you're welcome to call up because
Speaker 1: one of the Gregg's expertise is whose erbra is his
Speaker 1: masterpiece in sports biomechanists by mechanics is the art of
Speaker 1: running and preventing injuries and getting into it. And if
Speaker 1: you've listened to us serve a chat with Greg on
Speaker 1: the show, you know that his philosophy is that, you know,
Speaker 1: most people can run. People say I can't run, and
Speaker 1: then they go in have a session with Greg or
Speaker 1: they find out actually what they're doing wrong, and they go,
Speaker 1: I can run. It's actually not as bad as I thought. Now,
Speaker 1: But before we get into it, I wanted to get
Speaker 1: into the worst ever exercise trends that have ever existed,
Speaker 1: which was why we played Let's Get Physical from a
Speaker 1: Living Newton John. Of course, I think that was around
Speaker 1: the time of jazzus size. And I wouldn't say that
Speaker 1: jazzus size was a bad exercise trend. It was just
Speaker 1: as a fashion trend.
Speaker 3: The leg warmers, oh yeah, the competitive aerobics, the workouts
Speaker 3: that you would see on TV. Super athletes, Yeah, remarkable people.
Speaker 1: But that's what that was. Really the birth of what
Speaker 1: we modern aerobics really wasn't doing jazzus sides, except well,
Speaker 1: maybe a bit more dancing.
Speaker 3: Was that would have come out of the calisthenics history,
Speaker 3: you know, when they used to do the push ups,
Speaker 3: the burpees, all that sort of stuff back in the
Speaker 3: fifties and sixties. I think Calisthenics was, you know what
Speaker 3: exercise really was for most p people because I was thinking.
Speaker 1: Of the outfits as being something that we could reflect on.
Speaker 1: But it really it does tie into all those other
Speaker 1: sort of trends as the worst ever trends we've seen.
Speaker 1: And there, of course we all remember in the infomercials
Speaker 1: for the Bullworker. I think we've talked about that a
Speaker 1: bit on the ab circle pro and there was the
Speaker 1: one where you pull it apart. It was with lots
Speaker 1: of bands either one two, three, four or five springs
Speaker 1: you'd pull that apart, which is probably actually as one
Speaker 1: single machine. But is there a particular exercise trend that
Speaker 1: you think was probably the most useless that was actually
Speaker 1: for a while part of our sort of consciousness.
Speaker 3: I think anything that historically involved vibrating to lose to
Speaker 3: lose fat fur ten years like, you might need to.
Speaker 1: Narrow that down a bit. Not an exercise front.
Speaker 3: Okay, the belts that you would see around your tummy
Speaker 3: that would vibrate and supposedly lose out a post tissue,
Speaker 3: which is the technical turn.
Speaker 1: So you see someone standing on a machine, but there's
Speaker 1: a big belt around their middle and it's shaking the
Speaker 1: hell out of them.
Speaker 3: Absolute waste of time.
Speaker 1: I've seen a description of that as basically a machines
Speaker 1: promising weight lift but lost by shaking your body fat
Speaker 1: into oblivion. And the spoiler was they did absolutely nothing
Speaker 1: except to jiggle you around like a human milkshake.
Speaker 3: The only thing you would say is that because you're
Speaker 3: actually being proactive and doing something, and we do know
Speaker 3: the placebo effect is typically around about thirty percent. Now,
Speaker 3: whether that's going to actually help you burn fat, I
Speaker 3: don't know, but the placebo effect is a big one
Speaker 3: and pretty much anything and also and you want to
Speaker 3: get people.
Speaker 1: Started actually with exercise, the placebo effect is always there though,
Speaker 1: because for sure, for instance, I've been doing a weights raging.
Speaker 1: I'm back at the gym again, having got a program
Speaker 1: which doesn't keep me there all day. And I now,
Speaker 1: if I get out of the shower and I catch
Speaker 1: myself in the mirror, I'm sure there's a placebo effect
Speaker 1: that I look at myself and God.
Speaker 3: Going on to beverage. Not that I've seen you coming
Speaker 3: out of the shower, but.
Speaker 1: Well we're on the second floor. That would us strange,
Speaker 1: who's that out the window? Clean?
Speaker 3: Placebo effect is huge. I mean, there are so many
Speaker 3: even in today's health market, whether you're seeing someone like me,
Speaker 3: you're a physio or an osteo or a cairo, A
Speaker 3: lot of the stuff is there is a placebo effect there.
Speaker 3: And I don't mean to offend physios, osteo's or cairos,
Speaker 3: because I mean we know that even what I do
Speaker 3: when it comes to analyzing gait or prescribing courstability stuff,
Speaker 3: the evidence is changing so fast that it's all moving.
Speaker 1: Actually, it's probably a bit harsh to say the placebo
Speaker 1: effect of feeling good after exercise and doing it, because actually,
Speaker 1: if you do see any sort of improvement, it's the
Speaker 1: fact that you are doing something for sure, and you
Speaker 1: are more willing to think that there are results. But
Speaker 1: there is a feel good factor of the fact you
Speaker 1: are exercising. I mean, that's one of the things that
Speaker 1: keeps you going.
Speaker 3: The feel good factor is not likely to be placebo.
Speaker 3: It's the effect that the actual physical effect or perceive
Speaker 3: physical effect that you get out of whatever it is
Speaker 3: that you're doing.
Speaker 1: I've got somebod who's texted a suggestion on the worst
Speaker 1: of exercise trend and I think that they are one
Speaker 1: hundred percent wrong because what she has suggested is an
Speaker 1: exercise which, in fact I've heard being argued as the
Speaker 1: best core stability exercise. And so gay thinks that planking
Speaker 1: is the worst ever trend, and I would say that
Speaker 1: planking is actually one of the better ones, isn't it.
Speaker 3: Am I allowed to disagree with you on aim? Oh?
Speaker 1: No, okay, yes, it's highly overrated. What's wrong with the plank?
Speaker 3: It's static for a start, and I could demonstrate. I
Speaker 3: could get down on the floor in the studio and
Speaker 3: demonstrate a plank and not use my core abs at all.
Speaker 3: It guarantees nothing, and we don't lie, and we don't
Speaker 3: have an a stet. We're gonna Are we gonna have
Speaker 3: an argument?
Speaker 1: No? No, as one of the thing is actually I'm
Speaker 1: aware of that I do in one of my works workouts,
Speaker 1: I do three one minute planks. But the thing is,
Speaker 1: it's a possible I think at a certain point when
Speaker 1: you shift around that all of a sudden you're not
Speaker 1: static because it only takes a little bit of especially
Speaker 1: if it's the end of your workout, you do a
Speaker 1: bit of breathing, you're shifting around, and all of a
Speaker 1: sudden you're not stable, and then it becomes and because
Speaker 1: I mean, I think I've passed you an article with
Speaker 1: Anne Hathaway her trainer doing and I think her planking.
Speaker 3: Involves toe taps to the hot toe.
Speaker 1: That's not static. Does that make a difference to the plank.
Speaker 3: Well, I mean yes, but we live in a dynamic world, okay.
Speaker 3: And an old client to mine, she was I think
Speaker 3: she's just retired, but she's an obstetric guyiny surgeon, and
Speaker 3: she would always say to me, doing a plank for
Speaker 3: longer than thirty seconds is a waste of time for
Speaker 3: a start, because a big part of your core stability
Speaker 3: and I've just released a free course online for this anyway,
Speaker 3: we'll plug that later. One of the key so cour
Speaker 3: stability at a fundamental level is building barometric pressure inside
Speaker 3: your abdominal cavity. Now, to build barometric pressure, you need
Speaker 3: to use your pelvic floor. Men and women have a
Speaker 3: pelvil four.
Speaker 1: Now, how come I get knackered when I'm doing a
Speaker 1: plank then and there's a bit where it gives out
Speaker 1: and my muscles, I start to go look at really hard.
Speaker 1: I mean, I could possibly try and do a bit
Speaker 1: of broadcasting in a plank position and we can witness
Speaker 1: when it runs out. I'm very tempted to do that
Speaker 1: just to embarrass myself.
Speaker 3: But you're still using muscles to hold a position. But
Speaker 3: at a fundamental level, what you're trying to achieve is
Speaker 3: the management of pelvic tilt, so how are your palvis
Speaker 3: rotates in space, but also making sure that you're using
Speaker 3: the correct muscles at a level it's appropriate for that position.
Speaker 3: So if you can do a plank, that's awesome, But
Speaker 3: take that skill set and that strength to a more dynamic,
Speaker 3: upright vibrant exercise prescription.
Speaker 1: Okay, because I'm happy to bow to your expertise. But
Speaker 1: it does feel that when I've done my planks that
Speaker 1: I've had a pretty good abdominable workout.
Speaker 3: Yeah, oh for sure, because you've got layers of abdominal muscles,
Speaker 3: so you're using them all probably, But no, no, no,
Speaker 3: because what I'm trying to say so that sounds or
Speaker 3: exercise is trying to get at a fundamental level, the lowest,
Speaker 3: the deepest layer working progress correctly. Can you extrapolate that?
Speaker 1: But it's not the worst, it's not the worst ever
Speaker 1: exercise trend?
Speaker 3: Then it absolutely not. But again, you can do a
Speaker 3: plank and not.
Speaker 1: I don't have to run this past our ex fluent
Speaker 1: because he's got me doing it. Actually, that's just one
Speaker 1: of them. There's far more painful abdominal exercise. I think
Speaker 1: I like that one because if I get it right,
Speaker 1: I can handle it for at least twenty seconds before
Speaker 1: the pain sets in. Should I try broadcasting while I'm
Speaker 1: doing a plank? That's the question I should look out
Speaker 1: after during the break, because in terms of the worst
Speaker 1: ever exercise trends, I will share some with our audience
Speaker 1: as well, and you can add your thoughts on it
Speaker 1: as well. So I don't think I think planking is unfair.
Speaker 1: You mentioned you thought eight minute abs was a bit rubbishy.
Speaker 3: Well, anything that involves just doing crunches as a tool
Speaker 3: to try and make your abs look better as a
Speaker 3: waste of time, because whether you can or cannot see
Speaker 3: your six is relative to how much fat you have.
Speaker 3: But as I was sort of sort of suggesting before,
Speaker 3: your six pack is not at a fundamental level part
Speaker 3: of your core, So overtraining that is not going to
Speaker 3: have a positive effect on your posture.
Speaker 1: The one that struck stuck with me was the thigh
Speaker 1: Master as well. You might remember Suzanne Summer's popularized it.
Speaker 3: I'm quite keen on the prances sise prancercise.
Speaker 1: Who was heard of pranciscise?
Speaker 3: But you was that young lady that went viral a
Speaker 3: few not a mixture between Basically you're you're holding onto
Speaker 3: like a broomstick that looks like a horse and you're prancing.
Speaker 1: Oh it's a mixture of power walking and prancing like
Speaker 1: a horse.
Speaker 3: See I see benefit in that if prancing is basically polymetrics.
Speaker 3: So if you've got to hold onto a horse to
Speaker 3: do it, you go for it.
Speaker 1: Wasn't it just like skipping?
Speaker 3: But yeah, which is great?
Speaker 1: Would you be better to run or skip?
Speaker 3: You would be you'd want to start skipping before you
Speaker 3: start running. Skipping is one of the most underrated exercises.
Speaker 1: That is quite a hard self for someone who wants
Speaker 1: to take up running. I can't imagine myself skipping around
Speaker 1: Tammocky Drive as a way to get into.
Speaker 3: Did in the privacy of your own backyard, Timothy, But.
Speaker 1: Where are we going skipping? Look, we'd love to take
Speaker 1: your course if you want to give us a call
Speaker 1: on this. What is the worst exercise trend that you
Speaker 1: have followed or actually is? Then the other question is
Speaker 1: is there no such thing as a bad exercise trend?
Speaker 1: Because anything that gets you on the wag on the
Speaker 1: on the conveyable of exercising leads to other things. So,
Speaker 1: for instance, you might have started off doing something well
Speaker 1: barefoot running. Now there's one.
Speaker 3: Highly controversial sing Sola Bud.
Speaker 1: I'll remember her getting spiked by Mary Decker or something.
Speaker 3: I'm not too sure. Barefoot running is a very very
Speaker 3: contentious subject because.
Speaker 1: That came up in a bit of an AI search
Speaker 1: I did on terrible exercise. I don't mind saying I
Speaker 1: didn't do a bit of an AI thing. I thought
Speaker 1: AI tell us the worst of exercise trends. But the
Speaker 1: vibrating brought machine was the first one that came up with.
Speaker 1: I've got to say spot on with that one, wasn't it?
Speaker 3: Absolutely well?
Speaker 1: What's the story with barefoot running then, because there will
Speaker 1: be those who will think because we're not running in
Speaker 1: a natural environment, they'll be well as cavemen were used
Speaker 1: to run, of course when we were hunting. But of
Speaker 1: course we're running on the ground and in the forest
Speaker 1: and over grasslands which had a natural cushioning to them,
Speaker 1: I guess for sure.
Speaker 3: So some people's feet are designed to run bear feet
Speaker 3: and you still see people running and say the Vibrant
Speaker 3: five fingers, those little sort of sock like shoes that
Speaker 3: you would see people running around in. And they were
Speaker 3: actually sued in the US and they lost for claims
Speaker 3: that wearing the vibrant five fingers would reduce any injuries
Speaker 3: that you might be having with your running as well proven.
Speaker 1: There wearing the Vibrum five fingers just sounds fairly wrong. Anyway,
Speaker 1: doesn't it.
Speaker 3: I mean, there are a number of people that can
Speaker 3: get away with it. All depends on your foot structure.
Speaker 3: A lot of people can get away with it, a
Speaker 3: lot of people can injuries.
Speaker 1: What about the toning shoes craze there was in two thousands,
Speaker 1: there were I think it was browds like sketches they took.
Speaker 1: They said their wobbly soules would tone your legs and
Speaker 1: but just by walking. Turns out they were uncomfortable and
Speaker 1: effective and led to lawsuits for false advertising.
Speaker 3: Well because of the rocket, because they were really curved.
Speaker 3: They will certainly make your calves work. I can't see
Speaker 3: how it's going to make your butt work. Will turn
Speaker 3: your butt just by walking. But also the curvature of
Speaker 3: the shoe takes away the structure within the arch of
Speaker 3: the foot. So the rate you're going to be doing
Speaker 3: damage to.
Speaker 1: Your feet, yeah, well obviously that they come up under
Speaker 1: the list of dodgy exercising number. Have you ever fallen
Speaker 1: for a trend when you look back and you go, oh, okay,
Speaker 1: I got into that for a while, or.
Speaker 3: I think I think the one thing that I if
Speaker 3: I was to look back over my career and say
Speaker 3: that now we don't get caught up on anywhere near
Speaker 3: as much as this whole imbalances stuff. You know, your
Speaker 3: pelvis is out two degrees here, or you know you're
Speaker 3: you know, this is slightly different because in the world
Speaker 3: that we live in, being how I sit and how
Speaker 3: you sit, and how you drive and how you walk
Speaker 3: and how you do everything, there's always going to be
Speaker 3: an imbalance.
Speaker 1: So the natural asymmetry of a human body is not
Speaker 1: something that necessarily needs diagnosis type of thing.
Speaker 3: If you're in if you're in a sort of sport,
Speaker 3: So kayaking is a great sport, A great example of this,
Speaker 3: would I say, because it's just so complex. If you
Speaker 3: have an imbalanced it's something you want to try and
Speaker 3: manage because it's such an unstable environment. But if you're
Speaker 3: looking at running or cycling or swimming, then imbalances are
Speaker 3: just things that you need to be conscious of and
Speaker 3: not get progressively worse, but not plus excessive amount of
Speaker 3: value on because there's no such thing as a perfectly
Speaker 3: balanced pelvis.
Speaker 1: Well, I was thinking examples would be in the modern
Speaker 1: sporting world would be tennis players and golfers. Sure anything
Speaker 1: where you are do they as a result of their
Speaker 1: sport being asymmetric. Do they actually have to do exercises
Speaker 1: to try and mitigate getting out of whack?
Speaker 3: Yes they should. Are they an old client to mine?
Speaker 3: Not old. A recent client of mine was in the
Speaker 3: New Zealand women's hockey squad. And hockey sticks are always
Speaker 3: right right handed. There's no such things tended hockey stick.
Speaker 1: Yeah.
Speaker 3: And so because of the fact that all the years
Speaker 3: that she played hockey and would swing primarily to the right,
Speaker 3: she had a little bit of a shift in her
Speaker 3: mid spine, which was due to the fact that there
Speaker 3: was such a strong bias. So nothing how much of
Speaker 3: a problem was that, though it would be a problem
Speaker 3: if it got progressively worse over time, and as she
Speaker 3: aged and went into his sixties, seventies and eighties, that
Speaker 3: shift got progressively worse. Certainly something you want to manage.
Speaker 3: But nowadays the sports scientists and these teams are so
Speaker 3: good at saying, well, you're right side bias, but when
Speaker 3: you do your exercise prescription and the loading of the gym,
Speaker 3: they're very particular about making sure that you're not falling
Speaker 3: into that bias.
Speaker 1: Okay, look, just to kick off, we're with Greek pain
Speaker 1: he's from Biasport dot cord a n Zed. Well, he's
Speaker 1: actually from Greek Pain, but his website is Biasedport dot
Speaker 1: cord on in zed. But we thought for a bit
Speaker 1: of fun we might reflect on the worst ever exercise
Speaker 1: trends that you bought into and come on, you've I
Speaker 1: don't know anyone who wouldn't have done something, whether it
Speaker 1: be as a teenager, I had one of I can't
Speaker 1: mean what it was called that the chest expanded, that's
Speaker 1: oh yeah, And of course the last thing that did
Speaker 1: was expand your chest because it was an exercise for
Speaker 1: your back. What exercise rubbish have you fallen for over
Speaker 1: the years. But also on the serious side of sport,
Speaker 1: if you are wanting some advice on getting into a
Speaker 1: new exercise habit, it may especially be running, which is
Speaker 1: one of Greg's expertises. If you want some advice on
Speaker 1: your own movement and you buy mechanics and an issue
Speaker 1: that you're trying to deal with or you want to
Speaker 1: get started with something, you want to have a chat
Speaker 1: with Greg, we'd love to hear from you. On eight
Speaker 1: hundred eighty ten eighty text on nine two nine two.
Speaker 1: It's twenty five past four Welcome back to the Health
Speaker 1: of on Tim Beverage. My guests Greg Pain BioSport dot
Speaker 1: co dot nz. Actually, Wan I mentioned his website. You
Speaker 1: do have Greg a free program for people of some
Speaker 1: sort of tutorial or I can't remember what are the
Speaker 1: I mean.
Speaker 3: I test athletes of all levels, from absite beginners to olympians,
Speaker 3: and probably ninety five percent of people fail basic core
Speaker 3: stability testing protocols like how to actually use her abdominant
Speaker 3: muscles and pelvic floor and everything correctly. So I've created
Speaker 3: this completely free cause on my website. Actually, I want
Speaker 3: to drill into that a bit more because I have
Speaker 3: a suspicion because I've had I've been to the physia
Speaker 3: for a couple of injuries, and that seems that the
Speaker 3: stuff she works on a lot of it's related to
Speaker 3: sort of corese strength. And I was thinking only because
Speaker 3: it's also down the road there's a pilates course, and
Speaker 3: I somehow intuitively I'm thinking to myself, I think that
Speaker 3: these little niggles I get from time to time are
Speaker 3: related to one thing, and that's course stability.
Speaker 1: How higher chances that my instincts are right on that
Speaker 1: the cour stability is in fact, a very common cause
Speaker 1: of injuries all over the place.
Speaker 3: They're not going to be a common cause, but a
Speaker 3: lot of factor. Yeah, it is a factor because people
Speaker 3: don't know how to dynamically stabilize their pelvis. So again,
Speaker 3: a few years ago, we used to get very particular
Speaker 3: about how much what we call anterior pelvic tilt. So
Speaker 3: if you look at someone's sideways, that's how much like
Speaker 3: their butts sticking out in their lower back is arching.
Speaker 3: Anterior pelvic tilt was regarded as bad. So courstability kicks
Speaker 3: in and you use your core abs correctly to flatten
Speaker 3: your lumber spine and go into more of a posterior
Speaker 3: pelvic tilt. Now we know from the research and anterior
Speaker 3: public tilt does not correlate to injury. But if you
Speaker 3: have a history of, say, knee problems as a runner.
Speaker 1: Is that what people won't call sway back?
Speaker 3: Yeah, sway back. The spine has got three natural curvatures,
Speaker 3: so vical spine, thoracic spine, lumbers spine, lumberspine being your
Speaker 3: lubber back. Now, we don't want to see what's called
Speaker 3: an excessive anterior pelvic tilt where your back is really
Speaker 3: swayed and your pelvis is heavily tipped forward, because that
Speaker 3: means that that there is a likelihood you're going to
Speaker 3: over use the muscles at the front of the pelvis,
Speaker 3: being your quads and hip flexes, and you're going to
Speaker 3: under use the muscles at the back, which is your
Speaker 3: button hamstrings. So cour stability is there to get your
Speaker 3: pelvis in a better position so you can use all
Speaker 3: of the muscles around your pelvis harmoniously, because a lot
Speaker 3: of injuries are caused by overuse. So if you can
Speaker 3: share the load more, then the likelihood of injury is reduced.
Speaker 1: So that the course you've got there, how would you describe?
Speaker 1: How do people get into that?
Speaker 3: So on the homepage of my website there is just
Speaker 3: a link free It's right at the very top, free
Speaker 3: cour Stability one on one course, and I go through
Speaker 3: that what is courstability, What does instability look like? The
Speaker 3: what the how? Exercise prescription, and there's and I'm actually
Speaker 3: constantly updating it as well, so there's a lot of
Speaker 3: information there. And as I say that, there's no you
Speaker 3: don't have to pay anything. That's completely free.
Speaker 1: Okay, We've got quite a few texts I'm going to
Speaker 1: I'm going to mention, just as we go through the hour,
Speaker 1: the worst of a sports trends just because it's fun.
Speaker 1: And one of them is before we get onto some
Speaker 1: of the text which are more aiming at some solutions
Speaker 1: for problems. If you will have got the shake weight,
Speaker 1: the dumb bell that vibrated while you held it in
Speaker 1: an awkward sort of Ah, yes, I remember that one,
Speaker 1: in an awkward motion that apparently revolutionary for toning arms.
Speaker 1: Is there something anything and working with anything that vibrates?
Speaker 3: So there are power plates which have been very, very common,
Speaker 3: very popular in gyms.
Speaker 1: Well that's when you're doing a squat on it, and
Speaker 1: you're standing on a plate that's vibrating even perceptively.
Speaker 3: And I haven't I don't want to offend anyone with
Speaker 3: what I'm about to say, because I haven't really kept
Speaker 3: up with the research on them. I don't know if
Speaker 3: they do exactly what people think that they do. People say, well,
Speaker 3: you're standing on a vibrating platform. Therefore your muscles are
Speaker 3: activating and deactivating the number of thousand times per second,
Speaker 3: which is physically impossible. I mean, you are using your
Speaker 3: muscles when you stand on it. I do know that
Speaker 3: there has been some success, particularly with astronauts coming back
Speaker 3: from a gravity free environment. They use it to help
Speaker 3: build some bone density. Again, I don't use one because
Speaker 3: I don't know the evidence around it. Yeah, but yeah,
Speaker 3: I think there is some misunderstandings with respect to their efficacy.
Speaker 1: Okay, by the way, if you want to jump the cure,
Speaker 1: if one of the people who is texted through and
Speaker 1: you've got a question you want to run past Greg,
Speaker 1: then give us a call like eight one hundred and eight,
Speaker 1: ten and eighty. We've got lots of text to get
Speaker 1: and we'll get into some of them. One of those.
Speaker 1: I mean, it's going to be not necessarily within your
Speaker 1: within your comfort zone of diagnosis or anything, but we
Speaker 1: might be able to give people a bit of guidance here.
Speaker 1: One of them just says, I've got knees that click
Speaker 1: and I constantly saw all the time. More so if
Speaker 1: I ride a bike all row, I'm one hundred and
Speaker 1: fifty kilos six foot three carrying extra way to have
Speaker 1: this sish in my whole life since the teenage, and
Speaker 1: no injuries to my legs or knees.
Speaker 3: So we live in a world where clicking is regarded
Speaker 3: as a good thing or a bad thing. Like if
Speaker 3: you get your spine click, people think that that's making
Speaker 3: a big difference to their spine, whereas there is a
Speaker 3: bit of a shift away from that now as far
Speaker 3: as a manipulation doesn't necessarily make an enormous difference to
Speaker 3: your spine. Again, it's placebo, and it's a positive click
Speaker 3: that makes you feel better when you have something like
Speaker 3: a knee or a shoulder. If you get a clicker
Speaker 3: a pop, that's quite normal. I mean, my knees sound
Speaker 3: like sandpaper. It's called crepitus. I have no pain in
Speaker 3: my knees. I don't worry about it.
Speaker 2: Is that bad?
Speaker 1: What is crepitus?
Speaker 3: It's just stuff going on within your knees. I mean,
Speaker 3: as we get older and because we are active our knees.
Speaker 1: So it's basically if you just sort of bend straighten
Speaker 1: and bend your knee, you just hear it. There's a
Speaker 1: little bit of noise sort of going.
Speaker 3: Very crackling, and I get no pain. Now, if you
Speaker 3: get popping sounds that come with pain, then you certainly
Speaker 3: want to be managing that, particularly a joint like a shoulder.
Speaker 1: Okay, one of the most common knee issues that people
Speaker 1: get as they're getting older.
Speaker 3: Well, the most common issues that people have as they
Speaker 3: get older is muscle wasted and so therefore you get
Speaker 3: imbalances about a knee. The most common one would be osteoarthritis,
Speaker 3: which is managed by keeping strength and also using like
Speaker 3: a bike, sitting on a spin bike and turning your
Speaker 3: pedals of over quite quickly. One of the most common
Speaker 3: injuries in the knees like a what's called a ptal
Speaker 3: a tendonopathy. So you've got the thigh muscle that goes
Speaker 3: over the kneecap and it attaches to the top of
Speaker 3: the shinbone, which is but you're it's called your ptell
Speaker 3: attendon that's very very common. And where people get a
Speaker 3: Botello tendonopathy wrong is they think that, well, I've got
Speaker 3: pain in my knee, therefore I need to stop moving,
Speaker 3: which is the worst mistake you can make. If you
Speaker 3: have a tendinopathy, which can occur in a number of
Speaker 3: different parts of the body, you must keep loading it.
Speaker 3: But within a very specific pain zone.
Speaker 1: Or a rain is that like a pain zone, like
Speaker 1: you might have a little bit of pain, but there's
Speaker 1: a certain range of motion as well you want to
Speaker 1: be looking at.
Speaker 2: Yeah.
Speaker 3: So with the knee, for example, we use what's called
Speaker 3: Alfredston protocol. So that's where you're standing on a decline
Speaker 3: board so it's like a wedge and you slowly go
Speaker 3: down and it loads the knee up. If you keep
Speaker 3: the pain levels at around a three or a four
Speaker 3: out of ten, you're actually stimulating the tens and repairing it.
Speaker 3: If you're going above that, then you can potentially be
Speaker 3: doing more damage. Okay, so that's that's where people get
Speaker 3: tens and up with is wrong.
Speaker 1: Okay, here's an old fashioned here's here's a trend that
Speaker 1: someone wants to know about. A rebounder is good for anything, yep.
Speaker 1: And the rebound are those mini tramps? Are they?
Speaker 3: Anything that's jumping is awesome. And also sort of going
Speaker 3: back to pelvic floor stuff, anything where you're sitting if
Speaker 3: you have And I'm not a guy and you specialist,
Speaker 3: so I don't want to be giving out bad advice,
Speaker 3: but we do know because I've worked a lot with
Speaker 3: pre impostnatal mums, sitting and even just bouncing on a
Speaker 3: Swiss ball is really good for activating your power.
Speaker 1: Well, actually, that was one of the trends I was
Speaker 1: going to ask you about because it's the office trend
Speaker 1: of people doing work on a Swiss ball, which I
Speaker 1: find insufferable because it's almost like, look at me, I'm
Speaker 1: so healthy, I'm exercising.
Speaker 3: You can still slouch on a swissball, That's all I say.
Speaker 3: And don't get me wrong, there is a good thing
Speaker 3: with the Swiss bawl and that it is constantly moving,
Speaker 3: so that movement is good.
Speaker 1: Okay, I've got one question here. The Turkish get up
Speaker 1: I've heard described as the ultimate single exercise. If you
Speaker 1: could only do one exercise, the Turkish get up's a
Speaker 1: good one.
Speaker 3: I would say, the ultimate.
Speaker 1: By the way, we have to tell people to Turkish
Speaker 1: get up as you better explain it.
Speaker 3: In my opinion, the absolute best exercise that anyone should
Speaker 3: be doing a Western society is a dead lift, but
Speaker 3: a Turkish get up for a whole body movement and donate.
Speaker 3: When you're lying on your back, you lie on your back,
Speaker 3: lie on your back, you put one hour about your
Speaker 3: got a kettle bell, hold a kettle bell above your head,
Speaker 3: so it's involving shoulder proper reception, which is really good
Speaker 3: for shoulder health and then there's a highly choreographed order
Speaker 3: by which you go from lying on your back with
Speaker 3: this kettle bell up in the air to full standing
Speaker 3: and then back down.
Speaker 1: I gathered you have to actually you have a kettlebell
Speaker 1: next to you and you have to first get it
Speaker 1: up in the air and then you keep it vertical. Basically,
Speaker 1: you keep it vertical, you move into position where you
Speaker 1: are on a right sort of plan, can you gradually
Speaker 1: get into a standing position. And I just love it
Speaker 1: because it's called a get up.
Speaker 2: What do you do?
Speaker 1: You basically get up, but you've got to do it
Speaker 1: specifically so you don't screw yourself.
Speaker 3: The reason why it is regarded as such great exercises
Speaker 3: because it is getting you to move in so many
Speaker 3: planes of motion, and it's getting all of your joints
Speaker 3: to work, and it does involve a lot of trunk
Speaker 3: stability as well.
Speaker 1: I did hear of it. I won't mention who it
Speaker 1: was because it was sort of secondhand, but quite a
Speaker 1: famous sports person, physiologist who that's all he does. He's
Speaker 1: got a thirty two kilo kettlebell, which is impressive because
Speaker 1: it's hard enough to do. Is Turkish get up with
Speaker 1: five kilos and he does I think eight each side,
Speaker 1: and that's his daily exercise.
Speaker 3: Don't just rush out and get a thirty two kg Well,
Speaker 3: you wouldn't even be able to lift to know if
Speaker 3: it goes wrong, it's going to go very wrong. But
Speaker 3: it is a very, very very high quality exercise.
Speaker 1: Well, let's just talk about if you're talking about single exercises,
Speaker 1: because like you just said before, I have heard that
Speaker 1: the one of the most underrated exercises is the deadlift,
Speaker 1: simply picking upper barbell of whatever weight and whatever number
Speaker 1: of reps. In fact, recently I just watched on Facebook.
Speaker 1: It popped up in my feed the world record attempt
Speaker 1: at the world record deadlift and it was an incredible
Speaker 1: five hundred kilos and the guy, I mean, it was
Speaker 1: a lot of theatricals. It was like the WWF wrestling
Speaker 1: and he looked like, you know, there's a recovery. Was
Speaker 1: just one lift of five hundred kilos. But anyway, tell
Speaker 1: us about the deadlift.
Speaker 3: Well, the reason why it is such a great exercise
Speaker 3: is because this sort of follows on from the courstability
Speaker 3: stuff like once you understand how to use your core
Speaker 3: aps correctly, then you start you apply that skill to
Speaker 3: the heavier lifting stuff like your back squats, your deadlift,
Speaker 3: But the deadlift is so incredibly powerful because, particularly for
Speaker 3: US Westerners, our sitting. Now. I'm not here to say
Speaker 3: that sitting is bad for you, because it's not necessarily
Speaker 3: bad for you, but because we sit, the muscles at
Speaker 3: our back muscles like a posterior chain, glutes, hamstrings, back muscles,
Speaker 3: they have a tendency of getting a little bit weak.
Speaker 3: A deadlift ultimately strengthens an entire chain significantly, and the
Speaker 3: more weight you can lift, the more you stimulate the
Speaker 3: tissue growth. And if you extrapolate that through to say,
Speaker 3: as we get older, risks of falls or upright posture vision,
Speaker 3: they are all correlated having a strong posterior chain.
Speaker 1: I think because I do that as part of my
Speaker 1: five or six exercises in my workout, I've got three,
Speaker 1: I've got a couple where I involved in deadlifts, and
Speaker 1: I'm pretty sure it feels like with the muscles that
Speaker 1: are activated that it's the thing that makes me feel
Speaker 1: the best at the end of it in terms of
Speaker 1: I feel just more homo sapien. But I mean that
Speaker 1: sounds silly, but just the act of being upright and
Speaker 1: walking around you just feel so much more.
Speaker 3: I'm not sure what the word is holistic because it's
Speaker 3: bringing your shoulders into play. But I mean people who
Speaker 3: say a deadlift is bad for you, You're going to
Speaker 3: hurt your back.
Speaker 1: You've got to use the right technique correct.
Speaker 3: And you need to make sure you do the correct
Speaker 3: technique with the loading relative to your history.
Speaker 1: We'd love to have your calls on that. Anything you
Speaker 1: questions you've got, We've got one caller who will go
Speaker 1: to in just a moment, but it is nineteen minutes
Speaker 1: to five news talks. He'bes news Talks with Tim Beverages.
Speaker 1: Take some calls, by the way, just one quick text, guys.
Speaker 1: In the nineties, I had a tony little ab isolated
Speaker 1: with VHS video. So gimmicky, but I lost heaps of
Speaker 1: weight doing it and changing diet, says Mike, which, of course,
Speaker 1: greg is an important part of any exercise regimes. Yes, right,
Speaker 1: let's take some calls. David.
Speaker 2: Hi, Yeah, Hi, Yeah, that's really interesting listening to that stuff. Well,
Speaker 2: I've been doing some weight training for about thirty five years,
Speaker 2: and I guess one of Mike writes is that you
Speaker 2: so many experts who really are experts in the industry
Speaker 2: who will kind of put you wrong. And I remember,
Speaker 2: for example, I think Paul Chick. Paul Chick was direction.
Speaker 2: Yeah he invented the fist ball.
Speaker 3: Yeah I believe so, yes.
Speaker 2: Yeah, but he goes on and on and on about Oh,
Speaker 2: it's gonna don't we have a white total dominant.
Speaker 3: I mean very This is sort of part of what
Speaker 3: we were saying before that the trends and the beliefs.
Speaker 3: And also people don't really understand how to read good evidence,
Speaker 3: good research papers and stuff as well. So and this
Speaker 3: is where a lot of people get their back up
Speaker 3: and prescribe incorrectly or Yeah, it's a it's a very
Speaker 3: very complex environment to be working in nowadays. That's for sure.
Speaker 1: Sounds like you've got a bit of a background accompaniment.
Speaker 1: They're they're David who stood getting a good abdominant workout
Speaker 1: through singing.
Speaker 2: You book, White Little Boys.
Speaker 1: We're a family show, mate, We're a family show It's
Speaker 1: nice to hear your mate. I appreciate you call, thank you,
Speaker 1: thank you so much. I loved singing in the background.
Speaker 1: A little bit of music's always good when you love
Speaker 1: a bit of music in and out of our breaks
Speaker 1: as well.
Speaker 4: Carol, Hello, Oh you're slow tim calling up. I been
Speaker 4: a long term a runner in my youth and in
Speaker 4: twenty in my twenties, and a sports woman through you know,
Speaker 4: for the last decade after that. Most recently I've developed
Speaker 4: an osteo a citis in my hips and it feels
Speaker 4: like a popping sensation or it becomes very sullen and
Speaker 4: painful if I if I bear weight or try to run,
Speaker 4: I can do a little bit of running, but not
Speaker 4: too much. I'm wondering a few nice really talking about
Speaker 4: arthritic knee joints. So I wonder if there's high inputs
Speaker 4: specialty that I could do to you recommend keep training
Speaker 4: to keep the hip support.
Speaker 3: So without going outside of my scope of practice, which
Speaker 3: is a doctor's referral for a scan just to see
Speaker 3: what's actually going on within the joint. The two key
Speaker 3: things that to make sure that you keep as much
Speaker 3: strength as you possibly can within the joint and around
Speaker 3: the joint. So that's where again the core stuff comes
Speaker 3: into play. But really making sure once there is pain
Speaker 3: within a joint, it is very easy for some muscles
Speaker 3: around that joint to switch off or to have become
Speaker 3: a little bit lazy. So I would make sure that
Speaker 3: you've got like even when you're walking. As you go
Speaker 3: for a walk, make sure that your butt muscles or
Speaker 3: your glutes are engaging when your foot is in contact
Speaker 3: with the ground. So just little things like that to
Speaker 3: make sure that you've got good balance around the hip joint.
Speaker 3: But I do know, I think this is maybe more
Speaker 3: specific for an osteoarthritic knee, maybe not a hip. I
Speaker 3: could be wrong. Sitting on a spin bike and turning
Speaker 3: the pedals over quite lightly, not pushing too hard, has
Speaker 3: been shown to have a positive effect. So but as
Speaker 3: soon as it starts to affect your quality of life,
Speaker 3: that's when you've got to start looking at getting scans
Speaker 3: and understanding through the right special Yes.
Speaker 1: Thanks for your call, Carol. I do have a question
Speaker 1: about what about Is there any exercise that can relieve sciatica?
Speaker 1: I know these are sometimes these medical questions, so we
Speaker 1: don't want to go down the ovene if you're not
Speaker 1: comfortable with that, But I don't.
Speaker 3: Know, it's fine.
Speaker 2: So.
Speaker 3: Syatica is an irritation traditionally of your cidic nerve that
Speaker 3: comes out of two discs in your two vertebration to say,
Speaker 3: it in your lower spine, and it can get on
Speaker 3: the back of your butt, down the back of your legs.
Speaker 3: And I had it when I injured my back and
Speaker 3: it's horrible and it can be very debilitating. The first
Speaker 3: thing to do is identify where that tightness is coming from.
Speaker 3: Is it coming from your spine, Is it coming from
Speaker 3: tight glutes that can also be affecting or compressing and
Speaker 3: irritating the cidic nerve. There are plenty of what I
Speaker 3: shouldn't say plenty, but there are things like the slump
Speaker 3: stretch and other sort of neural flossing stretches, stretches you
Speaker 3: can do to try and alleviate neural pain. My brother,
Speaker 3: who's a physio in Melbourne, we were having this discussion
Speaker 3: when he was over here for Christmas. One thing you
Speaker 3: can try and do very carefully, and I suggest if
Speaker 3: you're if you're new to this, don't do it on
Speaker 3: your own. Get someone to help you. It's sort of slow.
Speaker 3: What we call a Romanian deadlift, So we discussed the deadlift.
Speaker 3: That's when you lift the weight up. A Romanian deadlift
Speaker 3: is when you have the weights already in your upright
Speaker 3: standing position and you go down.
Speaker 1: And then back up.
Speaker 3: Yes, right, so slow loaded Romanian deadlifts will really slowly
Speaker 3: stretch the nerve. I'm saying this very so.
Speaker 1: You're you're stopping. Resting position is actually while you are
Speaker 1: bearing the weight upright correct and then you go down
Speaker 1: up hold, prepare down up.
Speaker 3: I can't again. That is another tool. And the one
Speaker 3: thing I want to try and do is make sure
Speaker 3: if you are stretching the tissue, you're trying to build
Speaker 3: strengths at the same time as well.
Speaker 1: You'd probably want to learn to do a deadlift with
Speaker 1: the assistance of a chraining.
Speaker 3: With surely if you have pain.
Speaker 1: By the way, just before we go to the break
Speaker 1: that Eddie Hall the Beast was twenty sixteen, I think,
Speaker 1: and I did think at the time that was a
Speaker 1: bit of theatrics involved. But I've googled what were the
Speaker 1: consequences to Eddie Hall, and somebody had said it took
Speaker 1: him from eighteen from memory eighteen months to fully recovery
Speaker 1: a form of concussion due to the pressure involved in
Speaker 1: his body. But another Google search is revealed he half
Speaker 1: bled from his noses and tear ducts. He fainted afterwards,
Speaker 1: lost lost half of the vision in his center of
Speaker 1: his eye. This is five hundred kilos. By the way, anyway,
Speaker 1: there's a whole He fainted immediately after the lift and
Speaker 1: again after leaving the stage. So I remember thinking it
Speaker 1: looked a little bit over the top, but apparently he
Speaker 1: actually well somewhere in the middle will be the truth
Speaker 1: is to the consequences.
Speaker 3: All I'm going to say is that lifting heavy is highly, highly,
Speaker 3: highly beneficial to pretty much everyone.
Speaker 1: Oh yeah, by the way, you ignore what I'm talking
Speaker 1: about with Eddie Hall. Five hundred kilos.
Speaker 3: Yeah, yeah, you don't want to go much above an
Speaker 3: eight out of ten on the loading scale. You don't
Speaker 3: want to you don't want to get to complete failure.
Speaker 1: No, exactly nine minutes to five. News talks in b Yes,
Speaker 1: welcome back. It's just after six minutes to five, and
Speaker 1: as always we get a we get an avalanche of
Speaker 1: texts asking a lot of questions. I'm sorry, but when
Speaker 1: we do have Gregan next time, don't forget to jump
Speaker 1: on the text or the phone straight away to get
Speaker 1: you some advice. A few people asking again what was
Speaker 1: the website with that core strength, and it was BioSport,
Speaker 1: b io Sport dot co dot nz A right, Gregan,
Speaker 1: it's all on the home page, look at the bio sport,
Speaker 1: the online courses and away you go, there's a free
Speaker 1: course on. Now somebody has actually said can you go
Speaker 1: back to finish what Greg was going on to explain
Speaker 1: about the pelvit floor.
Speaker 3: So, pelvic floor is part of pelvic stability course. Stability
Speaker 3: pelvic floor men and woman is ballum, ballum, out of control,
Speaker 3: and so you quite often see people who don't know
Speaker 3: how to use their pelvic floor correctly when they're doing
Speaker 3: core exercises or even worse like heavy lifting exercises, and
Speaker 3: you can see a lot of movement fault. So the
Speaker 3: best way to try and think about activating your pelvic
Speaker 3: floor is and sitting, because in sitting you are resistant gravity.
Speaker 3: So it's like you're sitting on the toilet and you're
Speaker 3: going for a pee and you're trying to stop mid flow. Basically,
Speaker 3: that's what your pealvit floor does. Now it's a little
Speaker 3: more important for women childbirth, et cetera, et cetera, But
Speaker 3: being able to consciously activate your pelvit floor at a
Speaker 3: desirable level in the sense of if you're doing core
Speaker 3: exercises and the like. You're not supposed to be engaging
Speaker 3: everything at one hundred percent, So.
Speaker 1: Can you just do an sitting there and just pretending
Speaker 1: you're stopping peeing about ten times? I'm doing it right
Speaker 1: now too, I was actually doing it at the same time.
Speaker 3: You go, no, you couldn't tell it.
Speaker 1: But actually, how many times are people are going to
Speaker 1: do some pelvic floor exercise? What do you do? Hold
Speaker 1: it for two or three seconds and release about thirty times?
Speaker 3: There's the traditional Kekels exercises, which sort of again more
Speaker 3: specific down the feminine side of things. But there is
Speaker 3: new research coming out regarding the benefits of squatting for
Speaker 3: pelvic floor strength. It's called the Shilling method.
Speaker 1: Okay, so that's something to.
Speaker 3: Look up and concern.
Speaker 1: I think that's next time you come armed with the
Speaker 1: Shilling method, I will and I'll start doing I'm continuing
Speaker 1: my palpic floor exercises as we go to the break,
Speaker 1: hands up? Who is I bet you a few people
Speaker 1: are still I'm going to praxice that right now.
Speaker 3: Job done.
Speaker 1: Hey, anyway, we'll be back with smart money next talking
Speaker 1: about the morality of investing. Do morals matter? Will be
Speaker 1: taking your calls on eight hundred and eighty ten eighty
Speaker 1: for more from the Weekend Collective. Listen live to news
Speaker 1: talks It'd be weekends from three pm, or follow the
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