Speaker 1: You're listening to the Weekend Collective podcast from News Talks ABD.
Speaker 2: Yes, a very good afternoon if you've just joined us.
Speaker 2: This is the Weekend Collective. I'm Tim Beveridge. If you
Speaker 2: missed our politics out we were chatting about the god
Speaker 2: the outrageous case of somebody with twenty five complaints and
Speaker 2: guns and all sorts of things still not getting evicted.
Speaker 2: So you can go and over look to listen to
Speaker 2: our air interview about that at the start and talkback
Speaker 2: as well. But also we had a chat with Winston
Speaker 2: Peters towards the end of the hour about his state
Speaker 2: of the nation as well. So you can check any
Speaker 2: of our hours out look for our podcast on the
Speaker 2: on iHeartRadio or the News Talk said B website. But now, well,
Speaker 2: this will be an hour you'll be wanting to tune
Speaker 2: in for the podcast if you look if you've missed it,
Speaker 2: because this is the Health Hub and we're talking today.
Speaker 2: We're going to have a chat about a little bit
Speaker 2: about not only training methods and high intensity training and
Speaker 2: low intensity training all that, what is it high intensity
Speaker 2: interval training, that's right, but also the importance of core
Speaker 2: strength when it comes to your exercise RATIONI should you
Speaker 2: actually focus on your core because the more I learn,
Speaker 2: and that might not be very much, of course, the
Speaker 2: more I'm thinking and maybe as the decades go on
Speaker 2: that maybe core strength is possibly a lot more important
Speaker 2: than you gave it credit for. When I was working
Speaker 2: in musical theater, all the ballet dancers were doing pilates
Speaker 2: all the time, and they showed me a couple of
Speaker 2: the moves, I thought, well, that's pretty easy, and then
Speaker 2: I could barely move. This was quite tricky, and I thought,
Speaker 2: maybe I need to focus on my care. But anyway,
Speaker 2: we're going to talk about that, and also take your
Speaker 2: calls on eight hundred and eighty ten eighty text nine
Speaker 2: two nine two, and you want to get on the
Speaker 2: blower because usually what happens is everyone packs out the
Speaker 2: last ten or fifteen minutes and then complaints they can't
Speaker 2: get to speak to the one and only Greg Pain.
Speaker 2: Did I Greg?
Speaker 1: Here?
Speaker 3: You going?
Speaker 4: Good afternoon? I'm very well happy Sunday.
Speaker 2: Isn't it a gorgeous time of year. We're having a
Speaker 2: spectacular beginning of the bottom.
Speaker 4: I've got a little little fifty cc scooter and I
Speaker 4: came along Tommacky Drive and autumn doesn't give me a bit.
Speaker 2: Yeah, the sparkling white and matar beautiful. And I saw
Speaker 2: the yachts out there I was looking to I was
Speaker 2: almost thinking, it's not windy enough because you're out there.
Speaker 2: What do you kite surfer? Aren't you wingfoil? A wingfoil?
Speaker 4: Yes?
Speaker 2: Same thing?
Speaker 4: Isn't that same? Same?
Speaker 2: Just you're surfing with your feet on a board.
Speaker 4: We're all in the same camp more or less. We're
Speaker 4: out there buzzing around people annoying.
Speaker 2: Are you annoying? I'm not, but a lot of Are
Speaker 2: you quite good?
Speaker 1: Now?
Speaker 2: Are you one of those guys who goes shooting along
Speaker 2: and then jets up in the air. You sort of
Speaker 2: give it a yank and then the way you go
Speaker 2: you go flying up fifty feet.
Speaker 4: You're going to be pretty good to be foiling. So
Speaker 4: I'm good enough to foil?
Speaker 2: Okay?
Speaker 4: Yes? Of My top speed's fifty two columbers an hour,
Speaker 4: which I'm pretty happy with.
Speaker 2: Wow, how do you know that? Did you have it
Speaker 2: on your watch and tracking it? Good stuff? Hey, By
Speaker 2: the way, I for you are interested in what Greg
Speaker 2: does as well, you can go and check out his
Speaker 2: website BioSport dot Code on Nz, and he does have
Speaker 2: some interesting free resources for people to check out, don't
Speaker 2: you what's that.
Speaker 4: I've got a well, we can discuss it a little
Speaker 4: bit with the cour stability stuff. I've got a free
Speaker 4: In fact, I've got a new free Core one O
Speaker 4: one test, like a protocol you can go through. It's
Speaker 4: on my homepage on my website. There are seven exercises
Speaker 4: can you or can you not?
Speaker 3: Do them?
Speaker 4: At the end of it, it spits out a fairly accurate
Speaker 4: summary of where you are and what you maybe need
Speaker 4: to do in order to be better.
Speaker 2: How this sounds like a leading question because I'm expecting
Speaker 2: you to say, very how important is core strength? But
Speaker 2: I mean how much attention shall we pay pay to it?
Speaker 4: It has a very limited amount of importance, but it is,
Speaker 4: but it is extremely important.
Speaker 2: So that's that's an interesting one. I'm going to get
Speaker 2: my head around that. That sounds like you're a politician. There, no, no.
Speaker 4: So I read a study. It was a while ago now,
Speaker 4: and I wish I'd saved it because I didn't. And
Speaker 4: it was looking at the efficacy of doing sort of
Speaker 4: plarties based training, being core stability training and its correlation
Speaker 4: to sporting performance. In this particular study, it was a
Speaker 4: very big study. There were a lot of subjects and
Speaker 4: they found a very very limited association between doing saf plarties.
Speaker 4: And I'm not trying to offend parties instructors, I have reformers.
Speaker 4: I do a lot of plarties training in my own practice,
Speaker 4: but it is not enough to elicit a positive performance response.
Speaker 4: So you use it as a skill to become more stable,
Speaker 4: to be able to change direction better, to be able
Speaker 4: to what we call resist unwanted perturbations, which is basically
Speaker 4: unwanted movements. And you take that skill and you apply
Speaker 4: it to your sprinting, you're running, you're jumping, you're heavy
Speaker 4: lifting in the gym.
Speaker 2: Because you're often working with athletes who are quite good,
Speaker 2: should be saying medium to good yet. But for the
Speaker 2: average chump like me, what's the role of core stability
Speaker 2: and whatever I'm doing, whether it be at the gym,
Speaker 2: I mean, obviously technique if you're doing weights and things,
Speaker 2: and that's all about probably bracing your core as well,
Speaker 2: so you're not But in terms of running or any
Speaker 2: other sport, how important is it for just your average
Speaker 2: chump to.
Speaker 4: Still very important?
Speaker 2: Yeah, it really is.
Speaker 4: But it's what you're trying to do when you do
Speaker 4: core stability training, which is understanding how to use your
Speaker 4: pelvis correctly, is you then apply that skill and that
Speaker 4: strategy to how you say, lift weights in the gym
Speaker 4: or how you run. A good example is a lot
Speaker 4: of people, I mean, I do a lot of video
Speaker 4: assessment for runners, and a lot of people are very
Speaker 4: underactive and what we call their posterior chain, which is
Speaker 4: basically their button, their hamstrings aren't doing enough work. And
Speaker 4: the reason is because when they're running, their palvis is
Speaker 4: tipped too far forward, so they've got a duck's butt
Speaker 4: sticking out. Now, what that does is when your back,
Speaker 4: your lower back is arched, your butt muscles and your
Speaker 4: hamstrings are longer, and a longer muscle is less active.
Speaker 4: So if you can use your core correctly to change
Speaker 4: that pelvic tilt, is that what people call a sway
Speaker 4: back so thing, Yeah, I mean sway back is technically
Speaker 4: a lord oosis. That can be something genetic or something
Speaker 4: that you actually just fall into over time.
Speaker 2: But because using when you're running, you can't really rotate
Speaker 2: your pelvis like sort of just try and scoop it under,
Speaker 2: cam can you because that would feel weird really, so
Speaker 2: you should literally think of Oh, and that's the bit
Speaker 2: you said to me back when I started running about
Speaker 2: you've got to imagine that someone is propelling you along
Speaker 2: by pushing you on your buttons.
Speaker 4: So there's two real cues I used for runners. The
Speaker 4: first is that you mentioned when you're running forward versus backwards,
Speaker 4: you imagine I don't know why.
Speaker 2: That, No, that's because your brain is you're on air
Speaker 2: and your brain is going twice as fast as it
Speaker 2: needs to.
Speaker 4: Really, when you are running, you almost want to imagine
Speaker 4: you've got like a fishing hook, and that fishing hook
Speaker 4: is attached to your pubic bone, the bone at the
Speaker 4: very front of your pelvis. So if you're using your
Speaker 4: core abs in the correct manner, that will just pull
Speaker 4: that pubic bone slightly up towards your chin. Now it's
Speaker 4: only very subtle, but it does make a big difference
Speaker 4: to how the musculator around the pelvis works to the
Speaker 4: trunk stability to know how your legs move below as well.
Speaker 4: So there's that, and then I also use that cure
Speaker 4: just getting people to think about running more by pushing
Speaker 4: forward from the hips because a lot of runners, endurance
Speaker 4: runners and track runners do lean too far forward. And
Speaker 4: there's been some books that have come out that have
Speaker 4: gained a lot of notoriety about leading forward in that's
Speaker 4: absolute garbage. So pushing forward from the hips is going
Speaker 4: to help sort of reduce spinal loading.
Speaker 2: Because I sometimes wonder whether people if you are conscious
Speaker 2: that things aren't maybe you're nursing a bit of an injury.
Speaker 2: When you're running, you almost create, in terms of your posture,
Speaker 2: a self fulfilling prophecy because you are not confident enough
Speaker 2: to put yourself in the optimum position, you know what
Speaker 2: I mean, you feel you need. It's almost like when
Speaker 2: if I'm feeling but like not going for a run,
Speaker 2: I almost run like I'm depressed. Yeah, I don't mean that,
Speaker 2: but then I might. There's an attitude towards, for sure,
Speaker 2: the movement.
Speaker 4: That's and there's also there is even amongst the world
Speaker 4: leading biomechanists running specialists, there is still no absolute agreement
Speaker 4: on how the general population should run. I mean, the
Speaker 4: studies that are coming out there are so many different
Speaker 4: different results, different reports, but there are still some key
Speaker 4: things that you should do. And running is so complex.
Speaker 4: I mean, you know, I work with with kayakers, and
Speaker 4: that's the most complex for me. But running, in my opinion,
Speaker 4: is even more complex than say a golf swing, which
Speaker 4: I know is probably going to elicit a fair bit
Speaker 4: of say that. Again, running is more complex than a
Speaker 4: golf swing, definitely.
Speaker 2: The main reason more moving parts, isn't it with the
Speaker 2: golf swing? Oh well, that is that will get the
Speaker 2: golfers outraged by that.
Speaker 4: It's like, well, and i work a lot with golfers,
Speaker 4: so I've got a very good knowledge of how to rotate,
Speaker 4: how to dry, palvot clearance, all that sort of stuff.
Speaker 4: But the reason why I say that is because when
Speaker 4: you're running, there is that one point the differentiate differential
Speaker 4: it's you from when you're walking, and that's when you've
Speaker 4: got both feet off the ground. Now that's what we
Speaker 4: call an open kinetic chain, and that relies exclusively on
Speaker 4: your internal muscular control systems to keep you going efficiently
Speaker 4: in the right direction. And that's very, very very difficult.
Speaker 2: I say, Okay, so you use reformers, which is that
Speaker 2: sort of pilates based sort of every day all the time.
Speaker 2: Is that is core strength? So you say it doesn't
Speaker 2: have a big impact necessarily on performance. Is core strength
Speaker 2: important when it comes to preventing injury?
Speaker 3: Then?
Speaker 2: Oh, is that what it's made pauses, It.
Speaker 4: Does have an impact on performance if you're looking at
Speaker 4: trying to optimisure performance in the correct sequential manner. So
Speaker 4: we'll see, for example, I treat a lot of athletes
Speaker 4: who like to lift very heavy weights and for whatever reason,
Speaker 4: they might overload their back. Something might get a little
Speaker 4: bit sore, and so what you'll quite often see, as
Speaker 4: I say, someone's doing a dead lift. So that's when
Speaker 4: the weights on the ground picking it up and you
Speaker 4: pick it up. Now, if you don't have good cour stability,
Speaker 4: what will happen is you'll overuse your lower back muscles
Speaker 4: as you stand up, so the back will arch successively
Speaker 4: and overload those tissues. This is a sweeping coman. A
Speaker 4: lot of people can get away with that because they've
Speaker 4: been doing it for a long time. But if you
Speaker 4: use your core abs correctly, the pelvis will rotate up
Speaker 4: with you as you stand up, which will help to
Speaker 4: protect the spine a little bit more, which we know
Speaker 4: is very strong and very resilient. But what it will
Speaker 4: also do is it will help to get your butt
Speaker 4: in your hamstrings all working a little more harmoniously.
Speaker 2: Actually, I think I'm not sure. I would say the
Speaker 2: deadlift is my favorite exercise, but it's damn close because
Speaker 2: after you've done it and you're feeling the benefits of
Speaker 2: it kicking in, you do feel sort of. In fact,
Speaker 2: Alex Filin, who did my program for me, he said,
Speaker 2: I can even tell from your posture that it's just improved.
Speaker 4: And unless you say a rugby player, where probably the
Speaker 4: back squad, particularly a front a forward rugby player, would
Speaker 4: be the place more value on a back squad. The
Speaker 4: vast majority of the population if they did one exercise
Speaker 4: and only one exercise would be a deadlift.
Speaker 3: Wow.
Speaker 2: By the way, So if I was going to do pilates,
Speaker 2: now I'm asking on behalf of a lot of people out
Speaker 2: there who are just you know, exercising where they're cycling whatever.
Speaker 2: As just someone who's not the you know, at the
Speaker 2: top of their game anymore sport wise, Why would I
Speaker 2: do pilates.
Speaker 4: Because particularly a reformer, I mean a lot of people
Speaker 4: believe and say that the map classes are harder than
Speaker 4: the reformer classes, and there is a lot of value
Speaker 4: and I do agree with that to a degree, But
Speaker 4: what the reformer does, which is basically for those that
Speaker 4: don't know, it's basically a bed with springs. It slides
Speaker 4: back and forth. What it does under varying loads is
Speaker 4: it identifies where your key stabilizer differences lie, where your
Speaker 4: strengths and weaknesses lie. And so once you have that knowledge,
Speaker 4: you can then apply that to the heavier protocols being
Speaker 4: in the gym and lifting heavier weights. Like in an ideal.
Speaker 2: World he would running, oh for sure, but it's not.
Speaker 4: Necessarily going to make you a faster run. It might
Speaker 4: make you more aware of how to get in the
Speaker 4: right position. What makes you faster is running more and
Speaker 4: you know, doing the plying metrics and the heavier weights
Speaker 4: in the gym.
Speaker 2: Like if I had a recur look if somebody's got
Speaker 2: sort of recurring soreness or something, and I was speaking
Speaker 2: to a colleague before who was getting with sore knees,
Speaker 2: and that's a common thing for runners with things like pilates.
Speaker 2: Is that of whatever adjusting things where you might find
Speaker 2: that would resolve itself or not. Yeah, it can give you.
Speaker 4: It can give you the knowledge to think to yourself, Okay,
Speaker 4: as I do this particular exercise, I'm really struggling here.
Speaker 4: I can't hold this position or I can feel a
Speaker 4: really big difference between my left and my right side,
Speaker 4: which gives you again that knowledge to extrapolate and figure
Speaker 4: out where within your running technique you getting things wrong.
Speaker 2: Okay, look, we'd love your calls because I can carry
Speaker 2: on quizin Greek for ages, because you know, if you're
Speaker 2: into exercise and things, there's always lots to learn. But
Speaker 2: we'd love to take your cause on eight hundred and
Speaker 2: eighty ten eighty text nine to nine two, and we'll
Speaker 2: be taking break. By the way, I will just read
Speaker 2: the one text so we can put that to one size.
Speaker 2: You have got one person's like, Hi, Tim, running is
Speaker 2: more complex than a golf swing. Oh police, I think
Speaker 2: that's just from someone who's probably not a very good
Speaker 2: golfer and haven't mas has mastered.
Speaker 4: Golf is super complex, don't get me wrong, but running
Speaker 4: is technically harder for reasons I discussed.
Speaker 2: Perhaps you should run between shots, that would be that
Speaker 2: would be covering some bases. Anyway, we want your cause.
Speaker 2: We've got some text coming in which will deal with
Speaker 2: as well, but we want to talk about core strength
Speaker 2: as well. If you've got any questions about some recurring
Speaker 2: issue you've got about movement, then give us a call
Speaker 2: and we'll see if Greek can be of some assistance
Speaker 2: to you. Back in a moment, new Stalk said, b Yes,
Speaker 2: welcome back to the Weekend Collector with this is the
Speaker 2: health up. My guess is Greek playing by mechanist at
Speaker 2: Biasport taking your questions around anything to do with the
Speaker 2: movement and keeping fit and well and avoiding injury and
Speaker 2: the thing that you can give us a call one
Speaker 2: hundred and eighty ten eighty. As usual, we've started off
Speaker 2: with lots of texts, but before we do the first text,
Speaker 2: I've just got a touch on this because we're talking
Speaker 2: about running and Sam Ruth, the fifteen year old who's
Speaker 2: broken the subfour minute mile before his sixteenth birthday. Astonishing
Speaker 2: and I mean one of my brothers is right into
Speaker 2: running and he was saying, he just looks. I mean
Speaker 2: he's not the only person to say that. He looks
Speaker 2: so his running technique and he just looks amazing, isn't
Speaker 2: it phenomenal?
Speaker 4: I watched a video I think it was World Athletics
Speaker 4: on Instagram did a video for him and it had
Speaker 4: Sir Roger Banister, who was the first person to break
Speaker 4: the suberforman of record, and he got across the finish
Speaker 4: line and he could barely stand up. And when young
Speaker 4: young mister Ruth came across the finish line, he looked
Speaker 4: like he could turn around and go again. That looked
Speaker 4: so effortless.
Speaker 2: I mean, we are actually I'm not sure if you know.
Speaker 2: As I mentioned this before when I was on doing
Speaker 2: drive that the thing I loved about it was it
Speaker 2: was something so key we about that athlete meeting that
Speaker 2: they'd set it up so you could do a sub
Speaker 2: for a minute male. But there weren't that many people there.
Speaker 2: It looked like it had been a bit wet beforehand.
Speaker 2: Whereas if this was an America and was a fifteen
Speaker 2: year that there would have been a college stadium pat
Speaker 2: to the Gunwales.
Speaker 4: For just marching band.
Speaker 2: Yeah, with the world record attempt, there would have been
Speaker 2: there would I mean, I'm not we're not exaggerating. The
Speaker 2: Americans would have been like da da da da Da
Speaker 2: Da da da da. And yet there was just this
Speaker 2: quiet little meeting and away they went.
Speaker 4: There's been a really interesting progression within track in the
Speaker 4: last couple of years, there's been a number of big
Speaker 4: records that have fallen, and there's this new tech that
Speaker 4: they put with these lights that flash around the inside
Speaker 4: of the lap. Oh yeah, and those lights give you
Speaker 4: indication as to where you are relative to the current
Speaker 4: world record, and that's making a big difference as well
Speaker 4: as well as training.
Speaker 2: They have that those the diamond leg meets these lights
Speaker 2: that chase you around the track. Well, either that or
Speaker 2: you're chasing around the track, I think in case right,
Speaker 2: let's get into the questions around movement and everything. Look,
Speaker 2: here's just one at the entry level side of things.
Speaker 2: Good afternoon, I'm extremely unfit and I'm carrying a lot
Speaker 2: of weight. I want to just feel better. What should
Speaker 2: I start off with?
Speaker 4: Walking?
Speaker 2: Walking?
Speaker 4: Start, just start Like there's a really good chat GPT
Speaker 4: article that came out a couple of years ago, and
Speaker 4: it was a guy who put in He was in
Speaker 4: the same situation wanting to start to lose weight and
Speaker 4: get healthier, and chat GPT said to him, the first
Speaker 4: thing you need to do is put your walking shoes
Speaker 4: by the front door. That's day one, so that gives
Speaker 4: you your impetus. Day two. Just start walking and then
Speaker 4: as you start to get more comfortable with your walking,
Speaker 4: and people think that walking is low intent, what it
Speaker 4: is low intensity in comparison to say running, for sure,
Speaker 4: but you can still walk with the pace, you can
Speaker 4: still get your heart rate up. And then from there
Speaker 4: you want to start thinking about building into love what
Speaker 4: we call SA low intensity intoval training, which is where
Speaker 4: you would say, start with jogging for ninety seconds and
Speaker 4: then walk for three to five and repeat that three
Speaker 4: four five times. Just start from them because it doesn't
Speaker 4: need to be complex if you are.
Speaker 2: Unhealthy and carrying weight. I mean, should this just be
Speaker 2: walking along the flat or building a few little slopes
Speaker 2: and don't put yourself up Killamanjarra or anything.
Speaker 4: But you know, ideally yes, because you're going to get
Speaker 4: more of a muscular response from walking uphills and down
Speaker 4: But downhill tends to load, particularly the knees, a lot.
Speaker 4: More so if you were carrying quite a lot of
Speaker 4: weight and you were particularly outfoot, and you hadn't done
Speaker 4: any sort of specific exercises before you got into that,
Speaker 4: running downhill could be slightly proper.
Speaker 2: I'm thinking just the walking, but even that or even walking, yeah,
Speaker 2: just slight inclines, just so and take it easy on
Speaker 2: the downhill exactly.
Speaker 4: But build your heart rate up. Don't be afraid to
Speaker 4: put a bit of evident into it.
Speaker 2: Isn't actually isn't that the if you are doing hells.
Speaker 2: The thing to be careful on is because people love it.
Speaker 2: They go it's so easy to going downhill, But that's
Speaker 2: injury central.
Speaker 4: Technically a lot harder. Most knee injuries oc curb in
Speaker 4: running downhill. Most tend and knee injuries occur when running
Speaker 4: downhill because people don't have what we call eccentric stress response.
Speaker 4: I don't understand how to load the tissue and lengthen
Speaker 4: it underload.
Speaker 2: Okay, this person's going through a significant stomach operation sliced
Speaker 2: open twice. As I recover, I realize how my core
Speaker 2: and my pelvit muscles are pivotal of a standing tall Again,
Speaker 2: it's like a tree trunk that can hold all the branches.
Speaker 2: Just an observation from Lee there.
Speaker 4: But even then, I mean, you can still go through
Speaker 4: the whole process of understanding how to use your pelvic
Speaker 4: floor correctly, how to use the deeper tissues, just to
Speaker 4: elicit a very subtle pelvic tilt change that again, you
Speaker 4: can build over time with.
Speaker 2: Okay, here's one. I have a double hernia in my
Speaker 2: lower abdomen and have been waiting a year for surgery. Oh,
Speaker 2: what core exercises can I do to strengthen the area.
Speaker 2: I go to the gym every weekday and do cardio
Speaker 2: on their own machine and the weight machines. That sounds yeah,
Speaker 2: that's me. That's amazing that you're getting to the gym
Speaker 2: with that discomfort.
Speaker 4: My advice would be, don't do anything that makes the
Speaker 4: hernias feel worse or illicit pain. I would focus on
Speaker 4: probably doing stability excess upright so you're not having to
Speaker 4: resist gravity as far as like a plank for example,
Speaker 4: that can really load that tissue up. So I would
Speaker 4: just start by doing some single legged overhead shoulder press
Speaker 4: and stuff like that, just building a witness in the
Speaker 4: vertical in the upright plane.
Speaker 2: Okay, here's another one. By the way, if you want
Speaker 2: to jump the que on the text, give us a call.
Speaker 2: I wait, one hundred eighty ten eighty. We'd love to
Speaker 2: hear from you afternoon. Do you have an opinion of
Speaker 2: an apparatus like the Chuck Norris machine where you're pulling,
Speaker 2: you're using pulleys and your body weight. I suppose it's
Speaker 2: similar to pilates good core strength. I think those are
Speaker 2: those things where you are kneeling or something and you're
Speaker 2: pulling yourself back and forth with a I.
Speaker 4: Mean, I still think. I mean, if you if there
Speaker 4: was one, if there's one tool you would put in
Speaker 4: your garage or your gym, it would be probably a
Speaker 4: squat rack. That would probably be the best overall tool
Speaker 4: that you can use from a very basic level all
Speaker 4: the way through to a very heavy loaded The other
Speaker 4: other tool with a squat rack where you do your
Speaker 4: back squats, what your bar is sort of attached to
Speaker 4: some sort of up and down. It's where you're Alympic
Speaker 4: bar is based. But I would also look at cable
Speaker 4: machines are very good, so they're a little safer than
Speaker 4: say doing dumbbell exercises because there is the cable component.
Speaker 4: But variation is the key, using bands, using dumbbells and
Speaker 4: kettle bells. Just try and varying it up as much
Speaker 4: as possible.
Speaker 2: Okay, a couple here that are not so much questions,
Speaker 2: but they're just talking about pilarates and things. In my
Speaker 2: early sixties, I decided I need to work on core strength,
Speaker 2: balance and flexibility. I've discovered reformer pilates. It is amazing.
Speaker 2: This person gives it ten out of ten. Hi there,
Speaker 2: I'm a fifty four year old female. Been doing reformer
Speaker 2: pilates three times a week for eighteen months. What an
Speaker 2: amazing form of exercise. Highly recommend. I cannot believe the
Speaker 2: way my muscles have developed, the balance, I now have,
Speaker 2: flexibility and agility. I'm a busy new entrant teacher, so
Speaker 2: I need to be on the go. All down. Pilates
Speaker 2: is not only good for my body, but also my
Speaker 2: well being. It's the first exercise class I actually look
Speaker 2: forward to going to. That is probably one of the
Speaker 2: more important parts of that text, isn't it Finny's funny something?
Speaker 4: You enjoy it absolutely And you know there's some brands
Speaker 4: around New Zealand that have done very very well in
Speaker 4: the reformer plats sense, and they do a very very
Speaker 4: good job. The benefit for plarties in particular is that,
Speaker 4: particularly as you get more advanced, the muscles spend more
Speaker 4: on what we call time under tension, so that has
Speaker 4: been the muscle is activated for longer holding certain positions.
Speaker 4: And we know very well that that is a very
Speaker 4: very effective tool in building muscle strength and endurance. And
Speaker 4: I don't want anyone to think that I'm bagging pilates,
Speaker 4: because I'm not. It's a huge tool in my toolbox,
Speaker 4: but it is also you can get so much more
Speaker 4: by extrapolating that skill set to the more loaded gym environment.
Speaker 2: Okay, hello, I'm out walking at the moment, listening to
Speaker 2: about running. I'm a sixty year old woman. Should I
Speaker 2: take the same approach around leading from the pelvis? That's
Speaker 2: from Chris? I think you see means worth walking?
Speaker 4: Yes, absolutely so. I mean when you progress from walking
Speaker 4: to running, there is that tendency to lean forward slightly more,
Speaker 4: which is what you will do. But even then, when
Speaker 4: you're walking, and particularly as we get older, one of
Speaker 4: the most important things that you do do or don't do,
Speaker 4: is you must make sure you are upright and looking
Speaker 4: straight ahead, not looking progressively down towards the ground, because
Speaker 4: we know there is a correlation with injuries and falls
Speaker 4: when that happens. But again, as you walk, you should
Speaker 4: be keeping that pelvis pushed forward so you can get
Speaker 4: those glutes engaging when you're in stance space.
Speaker 2: It's funny when you first talk to me about that
Speaker 2: position about being upright. The image I had was, you know,
Speaker 2: had those the evolutionary chart of the evolution of sapiens
Speaker 2: and it shows sort of sort of from the knuckle
Speaker 2: dragging whatever homo and to Homo erectus and everything, and
Speaker 2: how gradually the Homo sapiens is sort of that upright.
Speaker 2: I actually think of that. I think of making sure
Speaker 2: that I'm not a couple of steps back in the
Speaker 2: evolutionary scale, because the Homo sapien image and museums and everything,
Speaker 2: they always look noble and thoroughly upright. And I think
Speaker 2: that's I think of that. I actually do think of
Speaker 2: being hel just be a bit of a snob when
Speaker 2: you run.
Speaker 4: And then you look at that and that's the evolutionary process,
Speaker 4: and then you extrapolate that all the way through to
Speaker 4: the likes of so that Usain Bolts, you know, who
Speaker 4: has won so many metals and one hundred meters sprinting.
Speaker 4: I mean he was sprinting. He was bolt upright. He
Speaker 4: wasn't leaning forward. There is always a degree forward, but
Speaker 4: it's not much.
Speaker 2: That was an undeliberate pun too, wasn't it? Bolt up right? Okay?
Speaker 2: Here's one. How can you strengthen your core. I don't
Speaker 2: know if I'm going to pronounce this right. How can
Speaker 2: you strengthen your core with diastasis rectie?
Speaker 4: So, diastasis rectie is a separation of reckless abdominance or
Speaker 4: your six pack, which occurs during pregnancy. It varies considerably
Speaker 4: from women to women. Some may not happen at all,
Speaker 4: some may get.
Speaker 2: So we see what you mean is it's what separates
Speaker 2: from what.
Speaker 4: So it's called the linear elba, which is the connective
Speaker 4: tissue you when you look at yourself in the mirror
Speaker 4: to me and you've got.
Speaker 2: Yoursel yes, yes, every day.
Speaker 4: You've got the two sort of bulges on either side
Speaker 4: of the center line, the center line, which is called
Speaker 4: the linear elba. With pregnancy, for some woman that can
Speaker 4: actually separate. And you can actually we test that in
Speaker 4: a clinical sense by actually putting your fingers sideways in
Speaker 4: between that gap to see how wide apart that gap is. Now,
Speaker 4: there is next to no research that I know about
Speaker 4: that says exercise prescription can fix it. But there are
Speaker 4: a lot of exercises you can do, particularly around like
Speaker 4: public stability and strengthening your obliques that can help control
Speaker 4: it and maintain it.
Speaker 2: What problems does it cause?
Speaker 4: Well, you don't really want separation that you can actually
Speaker 4: feel the lower tissues sort of starting to push forward.
Speaker 4: Like if you get someone along on their back who
Speaker 4: has diastasis and get them to do a cron like
Speaker 4: a normal abdominal crunch, you will actually see the deeper
Speaker 4: layers of muscles starting to protrude through. So it can
Speaker 4: be particularly bad that does so quiet surgery.
Speaker 2: I saw it actually is if it was something that
Speaker 2: just happens that people live through and it doesn't make
Speaker 2: much difference. So it does make a big difference.
Speaker 4: Depending on the scale. Like sometimes you'll get say one
Speaker 4: finger you can put in between the two sides of rectusidominus.
Speaker 4: Sometimes it can be four or five. So you know
Speaker 4: it's a scale. But if it's particularly bad and it
Speaker 4: is causing problems, then I would certainly look at getting
Speaker 4: some further advice.
Speaker 2: Okay, Hi guys, Gosh, we've got some interesting questions here. Actually,
Speaker 2: I wonder if this is almost like a kid. I
Speaker 2: can imagine a couple of guys having an argument of
Speaker 2: the pub over this, Hi, guys, Greg, which is more
Speaker 2: beneficial to a fat older man thirty press ups or
Speaker 2: a one minute plank thirty press ups because definitely, well
Speaker 2: thirty is quite a lot. Actually one minute plank, well,
Speaker 2: that's one minute.
Speaker 4: So an old client of mine, she once she was
Speaker 4: an obstetric gynecological I can never say that gynecological surgeon.
Speaker 4: And she always said to me, doing a plank for
Speaker 4: any longer than thirty seconds is ultimately a waste of
Speaker 4: time as far as your deepest level of core stabilizer
Speaker 4: is concerned, because it is quite a high level exercise. Yeah,
Speaker 4: and the floor is not designed to hold a level
Speaker 4: of contraction of that level for more than about thirty seconds.
Speaker 4: So if you start to do planks for longer than
Speaker 4: thirty seconds, I'm not saying that you're not using your core,
Speaker 4: because it is a whole selection of muscles, but at
Speaker 4: the if you're trying to build really deep, fundamental level strength, yeah,
Speaker 4: that is.
Speaker 2: Not the way to go about it, really, because I
Speaker 2: always assumed I do. I do three one minute planks
Speaker 2: at the end of one of my routines once a week,
Speaker 2: and I always assume that the workout came in after
Speaker 2: the thirty seconds, because you start to lose a bit
Speaker 2: of stability, and then your muscles are all starting to
Speaker 2: work to maintain that stability. And by the end of
Speaker 2: that one by the end of the second one minute plank, I'm.
Speaker 4: Like, oh, and I'm not saying don't do that. I'm
Speaker 4: not saying don't do it.
Speaker 2: My six pack is returned.
Speaker 4: I can see from here. But I'm more of a
Speaker 4: we live in a very dynamic world. Oh yes, you
Speaker 4: and I are sitting. But you know, a plank is
Speaker 4: a horizontal, ultimately a static environment. If you were going
Speaker 4: to do that type of plank based exercise, I would
Speaker 4: funk it up and use Swiss balls and bows and
Speaker 4: all these sorts of things just to increase the level
Speaker 4: of instability and therefore the challenge while still well, still
Speaker 4: managing publicly.
Speaker 2: Because if you're good at them, it's simply because you're
Speaker 2: good at maintaining stability, and the magic happens when you
Speaker 2: don't have stability. So is that when you see people
Speaker 2: who are you know, the smug ones, They're doing a
Speaker 2: plank and every now and again they lift one leg
Speaker 2: and they put another one down. They know, they wave
Speaker 2: an arm out there. I'm like, I stop being so smug.
Speaker 4: I prescribe those exercises quite.
Speaker 3: A lot to you.
Speaker 2: I suspicion you might actually partly why I mentioned it
Speaker 2: just for fun. Hey, look we'll take some calls in
Speaker 2: just moment. Bob is next. It is twenty two minutes
Speaker 2: to five fly before the first time. Yes, welcome back
Speaker 2: to the weekend Collective where with Greg Pain from Buyers
Speaker 2: Sport dot cot in Zea taking your balls as well.
Speaker 2: We've had lots of texts for Bob Gooda evening guys.
Speaker 3: Yeah, I just listening to you, Hi, just listening about
Speaker 3: people talking about how I'm a truck driver, very unfit
Speaker 3: but got a large belly, but I can do squats
Speaker 3: nice and I've done a scott the other day. Now,
Speaker 3: I felt the pince underneath my shoulder blade, and I
Speaker 3: thought it might have been a muscle, but it was
Speaker 3: enough to make me bend over to the point where
Speaker 3: the muscle in my butt cheek pulled so tight that
Speaker 3: it took away the pain in the shoulder. But then
Speaker 3: for three days I couldn't stand up straight because of
Speaker 3: the muscle. And I don't know what that muscle is.
Speaker 3: And gee, for three days I couldn't stand up straight.
Speaker 3: The only way I could walk on function and bend
Speaker 3: over like an old man a little bit.
Speaker 4: Yeah, I mean this is where the amount of loading
Speaker 4: that you put yourself through and your technique will come
Speaker 4: into play. So I mean, I mean squatting, as we've
Speaker 4: just discussed, is truly a fantastic exercise, but there is
Speaker 4: still a lot a lot to consider, I mean, and
Speaker 4: one of the particularly as a truck driver with long
Speaker 4: periods of sitting, the one thing you wouldn't want to
Speaker 4: do is say, have a long drive and then go
Speaker 4: straight to the gym, because we do know that with
Speaker 4: truck drivers in particular, long periods of sitting can sort
Speaker 4: of put the lower spine, particularly in a vulnerable state
Speaker 4: until you've sort of got back into some some good
Speaker 4: movement and re energized that area. I guess is one
Speaker 4: way of putting it.
Speaker 3: Yeah, what is that muscle called?
Speaker 4: The sounds like, Well, if it was in your butt,
Speaker 4: it's probably something like periformis or something like that. Yeah,
Speaker 4: without seeing you, it's very hard for me to say
Speaker 4: because it could be a multitude of different things, So
Speaker 4: I'm sorry I can't.
Speaker 3: Yeah, yeah, it's one you go off to the left
Speaker 3: there enough to make me suckle and overble what to
Speaker 3: do and is able to squat put my elbows to
Speaker 3: my knees and reach to the top top of it. Yeah,
Speaker 3: just but I cannot tend over to actually do my Yeah.
Speaker 4: If it happens again, certainly get some good physio advice
Speaker 4: or similar because you don't want to go doing that
Speaker 4: to yourself repeatedly, that's for sure.
Speaker 2: Cheers mate, Thanks, thanks, bye bye. Actually Simon sent a
Speaker 2: good reminder on another good way to get fitter, So
Speaker 2: go the SPCA and get a dog. Yeah, well, I
Speaker 2: mean it's you out the door. Absolutely, Actually, that was
Speaker 2: one of the things that we talked. We've talked about
Speaker 2: this before, I think with Alex Flint about devices and
Speaker 2: things about watches and step counters. But the useful thing
Speaker 2: that it's come out, I think is that when people
Speaker 2: are counting their steps, if they've had a day where
Speaker 2: they're really sluggish, it tells them you've only done fifteen
Speaker 2: hundred steps. They go, I better get out the door on.
Speaker 4: There are so many pros and cons to these devices now,
Speaker 4: because you'll see particularly certain personality types will become very
Speaker 4: addicted to that need to fulfill a certain amount of
Speaker 4: say steps or whatever. It is so, but overall a
Speaker 4: very very good tool.
Speaker 2: Yeah. Hi, I'm a woman in my mid sixties and
Speaker 2: currently carrying too much weight. I need to drop a
Speaker 2: good ten kilos and I do enjoy walking. My question
Speaker 2: is what is the ideal? How far how many CA's
Speaker 2: should I be walking each day? And is it better
Speaker 2: in the morning on the afternoon or doesn't it matter? Thanks,
Speaker 2: I enjoy listening to you. Good on you, Thank you
Speaker 2: for the feedback. By my understanding, there is no definitive
Speaker 2: evidence that says morning or afternoon is better. By what
Speaker 2: I know, it is more of a personal preference thing.
Speaker 2: But ultimately, the more you do, the more you're going
Speaker 2: to get out of it. So if you're coming from
Speaker 2: a position of say low cardiovascular health, there's nothing wrong
Speaker 2: with getting up and going for a fifteen to twenty
Speaker 2: minute walk before you go to work, and then doing
Speaker 2: the same when you come home from work.
Speaker 4: There's nothing wrong with that. You're not going to damage yourself.
Speaker 4: As I said of saying before start by really thinking
Speaker 4: about walking. Just even if it's ten percent or five
Speaker 4: percent faster than you normally work, that will elicit a
Speaker 4: very big change in the way that you're theological some response.
Speaker 2: I think the thing is often they say you're best
Speaker 2: at exercise in the morning because you can easy more
Speaker 2: easily make time for it, where people who put it
Speaker 2: off to the afternoon that they takes over and all
Speaker 2: of a sudden they've done something for an extra quarter
Speaker 2: an hour that stripped their time that they can't do
Speaker 2: before they go and pick up the kids.
Speaker 4: And also, if you do have a tendency or you
Speaker 4: do enjoy going to the gym and say lifting heavyweights,
Speaker 4: then a long day at work will already have an
Speaker 4: element of fatigue associated with it, so you don't want
Speaker 4: to go. You don't necessarily want to go to the
Speaker 4: gym after a long day because that could be problematic.
Speaker 2: I think the thing is I've found is I do
Speaker 2: sometimes go in the afternoon, but I've locked off a
Speaker 2: period of the day. I know that if you know,
Speaker 2: if I've got to get things done, that as long
Speaker 2: as you make sure you establish that routine and book
Speaker 2: it in for yourself, it's like sleep to it.
Speaker 4: Yeah, it's like anything. You can become routine based and
Speaker 4: put a lot of value into that routine. And we
Speaker 4: know now with athletes in particular, just the importance of
Speaker 4: high quality, regular, reliable sleep.
Speaker 2: I'm not sure I quite get that in my gig,
Speaker 2: but never mind. Hi, I've been fit all my life.
Speaker 2: Your comment about getting out the door and we'll start
Speaker 2: walking is exactly what you do. Just now. I'm walking
Speaker 2: up Canon Point with a big pack. I'm seventy eight,
Speaker 2: So get moving, is the answer. Cheer is Arthur, Yeah, perfect,
Speaker 2: good on you high. I've had a fall and I
Speaker 2: have a two millimeter and a ten milimeter rep. I
Speaker 2: think I mean a tear. A tear, not a rear,
Speaker 2: A tear on my right side glutes and bursta and
Speaker 2: the right hip. The pain is high. But what can
Speaker 2: I do to repair and keep for? Thanks from d Oh,
Speaker 2: it sounds like you need to go.
Speaker 4: That's a physio question or a specialist question. I'm sorry.
Speaker 4: The advice that you should be given would be highly
Speaker 4: specific to your level of strength, but also the injury
Speaker 4: as well, So I'm sorry I can't provide any further information,
Speaker 4: but I would be proactive in managing that and not
Speaker 4: just hoping it goes away over time, because you don't
Speaker 4: want these things to get progressively worse.
Speaker 2: And you've had a fall, so it's accre even though
Speaker 2: with many physios, you'll be paying a surcharge. It is
Speaker 2: a fall. So yep, Hi, this is interesting And I've
Speaker 2: always wondered about this because we see the people in
Speaker 2: the gym who've got sort of short squat thighs and
Speaker 2: they seem to be able to lift the size of
Speaker 2: a house. This person says high, I have very long femurs.
Speaker 2: I've always found it difficult to squat very low when
Speaker 2: working out. Could my femurs be the reason?
Speaker 4: Yes, and also the shoes that you wear, and also
Speaker 4: the level of mobility you might have in your ankles
Speaker 4: and so your hips. So what I would suggest if
Speaker 4: you have got long femurs, elevate your heels slightly, so
Speaker 4: put your heels up on a weight, and that in
Speaker 4: itself can really make a big difference in the depth
Speaker 4: that you get because the squat, the value in the
Speaker 4: squat really starts to occur once your hips get below
Speaker 4: knee height and looking at you side on, it's that
Speaker 4: depth of the movement where the gold happens.
Speaker 2: Now we talked a little bit about and when we've
Speaker 2: left it a bit late because I did say we
Speaker 2: talk about high intensity interval training. Who does that and
Speaker 2: who should do it, and who should avoid it? And
Speaker 2: what is it?
Speaker 4: It's very powerful. There are some really good evidence around
Speaker 4: around home. And you've got lit which is low and
Speaker 4: low intensity, you've got medium, you've got high. There was
Speaker 4: a mitten hit and is also highlight which is high
Speaker 4: intensity low impact, which is more like your plod type
Speaker 4: and stuff. There is really good evidence around the value
Speaker 4: of high intensity interval training. But if you're coming into
Speaker 4: it and you've got low car cardiovascular fitness, you haven't
Speaker 4: been doing exercises for a period of time, avoided I
Speaker 4: built again, Start with low, go moderate, then go high.
Speaker 2: Actually, just why we're on it is that this is
Speaker 2: coming back to us. We touched on just our admiration
Speaker 2: for that young runner Sam Ruth, that the modern that
Speaker 2: the tech, the I think, I'm not sure how hard
Speaker 2: he trains. But Yakobinger Britson, who's the guy who's the
Speaker 2: leading world middle distance runner. He apparently the training these
Speaker 2: days is it's really really they do very high intensity,
Speaker 2: don't they. Is it changed? I mean back in the
Speaker 2: lidiar days was they were used to run and being
Speaker 2: quite fast, but they'd go running for hours sort of
Speaker 2: one hundred miles a week or something, wasn't it all.
Speaker 4: Yeah, this is a little outside of my wheelhouse.
Speaker 2: I'm just curious about it just now.
Speaker 4: I do know that with a lot of my power
Speaker 4: based athletes, you have the sprint kayakers and stuff, they
Speaker 4: do spend a lot of time in that zone two,
Speaker 4: which is more your up tempo, which is not full speed. Yeah,
Speaker 4: I'm sorry, I can't really.
Speaker 2: I'm just curious because the technique, the training techniques have
Speaker 2: changed over the years for those top athletes, so haven't they.
Speaker 4: And what may work for one may not work for another.
Speaker 4: That's the that's the trick now. The coaches nowadays earn
Speaker 4: their keep because they've got to figure out what works
Speaker 4: for each individual within their camp.
Speaker 2: Right, Look, we're going to take a moment. Be back
Speaker 2: in just the tickets ten to five news talks. He'd
Speaker 2: be right. Welcome back to the health Hub. I'm Tim Beveridge,
Speaker 2: and my guest is Greek Playing is a biomechanist at
Speaker 2: BioSport BioSport dot co dot NZI. Actually, Greg, while we're
Speaker 2: talking about people getting moving, I have noted here for
Speaker 2: some I often check with you. But how important is
Speaker 2: the right footwear? Because there will be people who think, well,
Speaker 2: hang on me, we evolved bear foot, why do we
Speaker 2: need fancy running shoes? But how important is the right footwear.
Speaker 4: If you're not injured and you don't have a problem
Speaker 4: with your feet, not that much, to be fair, And
Speaker 4: that's not suggesting just going run half marathon wearing bart
Speaker 4: of bullets. But the basic rule is when it comes
Speaker 4: to picking running shoes, whatever is the most comfortable and
Speaker 4: the most light pair of shoes that you again, you
Speaker 4: must feel comfortable and light.
Speaker 2: Yeah, perfect. Can you go too soft though? I mean
Speaker 2: something goes oh that feels so cushiony. But is that
Speaker 2: good all the time?
Speaker 4: Well, it can be good if you're running in a
Speaker 4: straight line. It might be a problematic when you start
Speaker 4: to turn corners because that softness can create lateral instability
Speaker 4: in the ankle particularly, But like you know, I think
Speaker 4: a lot of too many people are going into these
Speaker 4: carbon plated shoes unnecessarily. Like you go to these run
Speaker 4: clubs and they're running tempo and carbon plated shoes, which
Speaker 4: is an absolute you should not do that.
Speaker 2: What's carbon plated? They specifically rigid.
Speaker 4: The Nike vapor flies and all the major brands are
Speaker 4: doing them nowadays. I've got I've got a cab and
Speaker 4: plate within the soul and it's a very specific type
Speaker 4: of foam called pebacks, and they are well known to
Speaker 4: be more efficient, but they are designed to be worn
Speaker 4: at certain speeds.
Speaker 2: I think we've solved a problem for our producer who
Speaker 2: has just revealed that she received a pair of shoes
Speaker 2: what she's been running on, and she's going to be
Speaker 2: consulting you. I think we can share that. But she's
Speaker 2: got their carbon plated shoes, so they've got to go Tyra,
Speaker 2: you can't use them. There's a reason sister is an athlete.
Speaker 2: She got you know.
Speaker 4: Okay, we'll have that chat.
Speaker 2: Okay, I think we've found I think we've managed to
Speaker 2: diagnose your problem on the show. You've got crappy, You've
Speaker 2: got amazing shoes. Amazing for you. Yes, so they're particularly rigid.
Speaker 2: Are they to help people go fast quickly?
Speaker 4: Yeah, they give they have an energy return component. They
Speaker 4: allow you to run faster. But there are too many
Speaker 4: people buying them online when we know that they should
Speaker 4: be fitted in shop because there is a very specific
Speaker 4: place that the plate should stop relative to the shape
Speaker 4: of your foot. And yes, they are designed to be
Speaker 4: run at certain speeds and they're not designed to be
Speaker 4: used all the time. As well. I had a lady
Speaker 4: come in and see me the other day who was
Speaker 4: sixty two, who was running very, very slow in carbon plates,
Speaker 4: and the first thing that we said is you just
Speaker 4: need to get rid of those shoes. They just they
Speaker 4: are not helping the situation.
Speaker 2: So don't get the fanciest, most expensive, luxury version. Get
Speaker 2: the shoe that's right for you. Not because somebody said,
Speaker 2: oh this is the latest thing you're going to do
Speaker 2: one hundred meters in nine point nine seconds.
Speaker 4: Where the price will come is if you buy a
Speaker 4: really light pair of shoes that are comfortable, because light
Speaker 4: means expensive and so therefore you're more likely to most
Speaker 4: likely I'm generalizing, but that would probably mean the shoes
Speaker 4: will wear out faster. But we do know from an
Speaker 4: economy perspective, lighter, comfortable shoes are all you should be
Speaker 4: looking for.
Speaker 2: Excellent, excellent. I think we've got that. We've got to
Speaker 2: the heart of that one problem for one of our texts,
Speaker 2: slash callers slash in the product production both anyway, Hey Greg,
Speaker 2: great to see him, mate, Well thank you, well, look
Speaker 2: forward next time you can check out Greg's workout and
Speaker 2: he's got some core strength stuff, some great core strength
Speaker 2: stuff on BioSport dot co dot nz. We'll be back next.
Speaker 2: Smart Money. Andrew Bascan from Harbor Asset Management talking about
Speaker 2: well you've got economies looking up, but the economists are
Speaker 2: they're not too clear about things. Will be digging into
Speaker 2: that with Andrew bestcan shortly. Smart Money is next.
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