January 17, 2026 • 41 mins
Whether you've joined a gym, started going for a run a few times a week, or adding a swim or cycle to your existining routine - there will be things everyone should be looking out for and keeping in mind to stay on track.
For a new routine to stick, you'll need to start in a specific way to make sure you're not wearing yourself out before you've even really started.
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Speaker 1 (00:05):
You're listening to the weekend collective podcast from News Talks.
It bad nobody to do, there's nobody show.
Speaker 2 (00:36):
Now stop to usband.
Speaker 3 (00:39):
I think we can make it.
Speaker 2 (00:45):
So dont.
Speaker 4 (00:48):
You put the light? Where will you put.
Speaker 3 (00:53):
The spot in?
Speaker 4 (00:56):
I got your heart in busser.
Speaker 2 (01:01):
And welcome back, Welcome in to the health. This is
the first outh Apica for the year. I'm Tim Beverage.
By the way, if you have just joined us and
we want your this is but where we want your
calls and participation on eight hundred and eighty ten eighty
and text nine to nine two, and we're gonna I
think we're going to get under way with a hiss
and AROI. I don't want to get ahead of myself
too much. But of course, look at as the start
(01:24):
of the year, and you might be looking to revamp
your exercise routine.
Speaker 4 (01:28):
For the new year.
Speaker 2 (01:29):
And I think, I mean, who doesn't think about it?
You look at the new year and think, oh, what
I have to do differently. I'm not going to get
on the cliche of resolutions and stuff, but you know,
you might have joined a gym, you might have started
going for a walk a few times a week, or
throwing in a bit of a run, swim in a cycle. God,
you'd be a legend if you're doing all that stuff.
Speaker 4 (01:45):
But one of the things I thought.
Speaker 2 (01:47):
We could check check out is how do you stop
your motivation ruining your motivation? And you know what I mean,
because you go, ah, I'm so excited about this, so
you get stuck into it, and then you're buggered, you
blow a foo foo valve and before you're over it. Yeah,
and that little that little voice you just heard, there
is a clue to who my guest is. And the
clue is because I said to his coming on the show,
(02:08):
he's a biomechanist by a sport. And just as so
you know, Greg Pain is very popular towards the end
of our sessions, everyone crowds on. So if you've got
a question for Greg that you want to get into,
then give us a call on O eight one hundred
and eighty ten eighty.
Speaker 3 (02:24):
But first thing, hey, Greg, Happy New Year, Ring a
ding ding reckon twenty six. It sticks in twenty six,
is that yours? Well, you know it was survived till
twenty five, and then it was survived twenty five. And
I've been rattling my brain as to what is twenty
it sticks in twenty six?
Speaker 2 (02:39):
Oh good, Yes, that's very positive.
Speaker 4 (02:42):
You look different for some reason. I can't work at it.
Speaker 2 (02:44):
Why it is it's the rare the haircut.
Speaker 3 (02:46):
Or ten days up in the far North? Does that?
Speaker 4 (02:49):
Oh? Really?
Speaker 2 (02:49):
Are you still sort of you're still half in recline
may day.
Speaker 3 (02:53):
I've been back at work for a full week and
it started off with a bigger hissing a rule than
I was expecting. So that's always very positive. But yeah,
spending time up north just puts you into a different mode.
Speaker 4 (03:05):
Have you look?
Speaker 2 (03:07):
Have you ever changed a you know, sort of exercise,
have it and got into something and whether hist and
ora and ruined it for yourself.
Speaker 3 (03:13):
Or I've never been a New Year's resolution type person
because I know that they're.
Speaker 4 (03:17):
Just very rare.
Speaker 3 (03:19):
Bollocks they are. I wouldn't do it such a word. Yes,
you know I do, but I The thing for me
is that if I if I try and do something new,
I know from the onset that I must enjoy what
it is. Too many people think to themselves, oh, well,
I'm going to run a marathon this year, and a
(03:41):
lot of people don't like running. Yeah, not a good start. No,
So it's like you've got to find those things that
you're passionate about that you're also invested in emotionally as well.
You don't want to just go to the gym and
push weight, or go and run a marathon or learn
to win surf or whatever when you've got no interest
in actually trying to progress and get better and become
emotionally invested in it as well.
Speaker 2 (04:02):
Actually, I think that part of it is that certain
to find something that you enjoy. And look, when I
was running, and I doubt I'm going to be running
it again in a hurry, But when I was running,
I did get to a stage where it was my
sort of mental health thing, but it was also it
was something where I thought I could maybe do it
three times a week. Whereas I've shifted to biking through
(04:25):
a combination of all.
Speaker 4 (04:26):
You referred me to a bike.
Speaker 2 (04:27):
Mechanic, I think or and I bought a secondhand carbon
fiber bike, a cab and frame bike from him for
an amazing price, just a few hundred bucks rather than
many thousands of dollars. And I thought, I don't need
to ride a fancy bike, and then he said, we'll
give it a go. I'm selling it for a friend
and then I was like, oh my god, this is
fantastic and then you can travel further. And I don't
(04:50):
want to be I don't want to blo it for
myself though, because I'm quite enthusiastic right now.
Speaker 4 (04:54):
Five times last week, whereas.
Speaker 3 (04:57):
I do need to start following you on straba.
Speaker 2 (04:59):
Do you yes, yes, yeah.
Speaker 3 (05:01):
I mean it's one of those things that when you
invest in, whether it's a new set of golf clubs
or a bike or you know, if you pay what
you can afford, you buy the best that you can afford.
In most cases in sport, it does make a difference
as far as your level of enjoyment is concerned, and
there are limitations around that, and that's that. I don't
(05:21):
mean that to sound flippant as far as you've got
to spend thousands of dollars in order to have fun.
But like particularly with bikes, it is a far more
enjoyable experience if you can get onto that sort of
slightly more higher quality carbon frame, just so much more comfortable.
Speaker 2 (05:35):
I must when somebody guys, I had a few guys
go whistling past me, and I've worked out that when
you do ever take someone, you always make them feel bad,
because the last thing you want to do is be
too abreast for too long. So you have to accelerate
and sit past well as they do. I look at
the bike sometimes I'm going, oh, it's just the bike.
Speaker 3 (05:51):
Well then, and also you need to make sure that
when you do ever take them, you don't blow up
one hundred meters ahead of them and they overtake you. Again,
there's nothing worse than that.
Speaker 5 (05:59):
That's someone yesterday he blew past me quite quite fast,
and I had I had already asked a couple of
ethical questions about if you catch up with him, how
long can I draft?
Speaker 2 (06:10):
You know, how long can I sit in a slipstream
without being unethical?
Speaker 4 (06:14):
And but anyway I did. I thought, because he is
it past?
Speaker 2 (06:18):
And I looked up and I thought it was a
minute or so later, I thought, he's only about one
hundred one hundred and fifty meters. I reckon I could,
so I just I actually did catch up, and then
I thought I was drafting him for long enough. I thought, oh,
this is almost feeling unethical. So I actually put the
hammer down and went past him. But as I went
past I said, looks, and I'll take a turn. But
(06:38):
don't expect this to last for long, I literally say.
But then I got a burst of energy and I
left him in the dust. And then I had to
let him go past pretending I was letting him do it,
but actually I was totally secret.
Speaker 3 (06:50):
Is that you when that happens, you pretend you're doing
an interval like a hard effort than an easy effort
that makes you look like you know what you're doing.
Speaker 2 (06:57):
Oh okay, that's the one that's the secret anyway. But
that's the trek is though. I've got to make sure
I manage it that this new hobby, so I don't ruin.
Speaker 3 (07:06):
It for it, absolutely, I mean you can. It is
very easy if you start something new to throw yourself
in the DPN too much. Like January is the time.
I mean, you know, for us at summer, people are
thinking about what can I do differently? In twenty six,
twenty five was tough. You know, I want to go
to the gym, I want to start walking, I want
to start riding. I want to do a triathlon or
(07:27):
whatever it is. But too many people just see the
end result, which is the triathlon, new bike, the round
Tapaux bike race, whatever it is, and they don't think
about it enough as far as where do you start,
and where you start should be at a minimum. You
shouldn't feel like you've got to go and do six
six runs a week. You need to do it in
such a way whereby it's minimum, it's basic, it's accessible.
(07:49):
And also you want to make sure that you reduce
the friction. Like as far as get decent bik shorts,
well just yes, that's one, but as far as friction
is concerned, like making sure that if it's going to
the gym, that's say your bike sorry, your bag has
packed the night before, or your diary is locked out,
so that you don't don't wake up the next day
and look at your diary and think, oh, bugger, I've
got a meeting when I was going to go to
(08:10):
the gym, which is going to get in the way
of your twenty twenty six progress. So it's just little
things like that that you can do and just breaking
things into chunks, not looking at the end results. Like
exercise is always going to be goal orientated, whether it's
losing weight, whether it's getting first, whether it's improving your
bone house, whatever it is, But don't look at where
you are now and look at the end result. Look
(08:31):
at what can I do for the next two weeks
that's going to make a positive difference, and then the
two weeks after that. Don't look at December twenty six
because it's too far away and the chance of injury
or boredom or whatever is too high.
Speaker 4 (08:46):
See.
Speaker 2 (08:46):
I don't have a goal yet, and that's of course
at the moment I found. Look, I hate it when
the wind's blowing, and it is funny. Sometimes on the
way out you think I've got a head whend then
you turn around and you know what's happened to the window?
Speaker 4 (08:59):
Still at that headwind?
Speaker 3 (08:59):
Yes, and Tommicky Drive and Auckland for those that ride
Tomak Driver is notorious for.
Speaker 2 (09:04):
That irritating it is. But anyway, I.
Speaker 4 (09:07):
Don't have a goal.
Speaker 3 (09:09):
But your goal is feel good. Yeah, feel good, cardiovascular health,
you know that you're doing something good for you, and
the hormonal, the emotional, all these sort of upshots that
come with it are highly rewarding. You don't need to
be race specific or competition specific. I mean, I'm at
(09:31):
that age now I do a lot of wing foiling,
and my goal is to go a certain speed. I
want to go really really, really really fast. I've got
no interest in racing, but as long as I keep
working towards that, my interest is.
Speaker 2 (09:42):
So you have a goal that's immediate. You get out
there and you're going. I'm going out the windows blowing
this direction. The waves are like this. I reckon I can,
and you've got you've got a.
Speaker 4 (09:52):
Device I do tells how fast you go.
Speaker 3 (09:54):
I have an app on my watch and it gives
me exact details. And I'm a bit of a data
it's your record twenty eight point seven knots, so that's
about fifty two kilometers an hour. So it's pretty quick.
Speaker 4 (10:06):
That is pretty quick.
Speaker 3 (10:06):
And when you crash at that speed, water is not soft.
I gave myself with bless the other day.
Speaker 2 (10:13):
Well, actually, by the way, we'd love you to join
the conversation. If you've if you've picked up a new
form of exercise on how do you want to keep
it going? What your secret is to it? Because the
other side of it is and I hadn't even thought
of this till I was chatting with Tyra before the
show that and about the use of apps. I've downloaded
Strava now and I turn that on. And Strava is
(10:37):
an app which tracks you, right, it gives you your
pebs for it seems it finds a new part of
the ride to go this was your best strip along here? Yep,
you know. And it gives them names that I don't
know whether it names for your other people have. It says, oh,
you're after Burners. There's even one that says you're after
Burner from Mission Beta Coffee.
Speaker 3 (10:53):
Yeah, they're actually called they're called Strava segments. Someone actually
one of the there's a pro writer who I treated
a couple of years ago, and he converted my driveway
into a Strava segment, which is a very steep driveway,
so you can I'm not actually sure what it's cool,
but it is on Strava.
Speaker 4 (11:08):
So somebody's created that.
Speaker 3 (11:09):
Yes, so you can go out. You could create a
Strata segment anywhere your heart desires.
Speaker 4 (11:13):
Really.
Speaker 3 (11:14):
Yeah, But there is one problem with an app like
Strava is that if you have that sort of slightly
obsessive compulsive, if you don't have particularly good coping mechanisms
are safe.
Speaker 4 (11:25):
For example, you don't make your personal best all.
Speaker 3 (11:28):
That or even if if you know you're on a
training program, for example, you've you've gone on to chet
GPT and you you want to get as fit as
you can, whether you're training for a race and you've
got a ride booked for Tuesday afternoon and you're stuck
at work. Oh yeah, there is a real problem, particularly
with the younger athletes, around Strava and anxiety. Really yeah,
it's a real problem.
Speaker 2 (11:46):
Okay, people become.
Speaker 3 (11:48):
Very obsessive about their Strava results looking.
Speaker 2 (11:52):
At it that way, and I've only been on it
for two or three weeks.
Speaker 3 (11:56):
Yeah, we have a we have a support network for that.
Speaker 2 (12:01):
So yeah, we'd love to hear from you on this.
And if you've got any questions for Greg, I mean
he does work with well, it literally does work some
of the best people in the business when it comes
to it comes to fitness. So eight, one hundred and
eighty ten and eighty if you've got any questions for
him about getting into new ways forms of fitness as well,
because if you're twenty an you want to go from
you know, running to kite surfing or whatever, you're probably
(12:23):
going to bounce pretty quickly. But for people who are
getting a bit older.
Speaker 3 (12:28):
It's all about managing the load. If you I mean,
you know, I'm my birthday of this coming week, I'm
going to turn fifty three and I haven't done any
running for a number of years because I've had a
back injury. And long story, as we get older a lot,
you know, our bodies change a lot from a muscular,
scalital perspective and a physiological perspective. And that's not necessarily
(12:49):
saying it's irreversible. There is a lot that you can
do to manage yourself and take responsibility for that. But
you know, if my goal was to run a ten
k or a five k or a half marathon, for example,
then I know clinically and personally that I need to
that would take me a year to get to. So
it's just a case of understanding. There's a term that
(13:12):
we have called training age, and that's the amount of
exercise you have done with the amount of movement that
you have done historically at least. So if you have
a high training age, then you can probably switch codes
and do different stuff fairly easily. But if you're someone
like me who's had this injury history, my training age
and running is now low, so trying to jump into
a run would potentially be problematic.
Speaker 4 (13:32):
And your training age is low.
Speaker 3 (13:34):
So let's just say you and I are the same
age and you done, You've done lots of running historically.
I haven't done much running historically. Your training age is
much much higher than mine, so your body will cope
with the loading, the ground, reaction forces, all these things
that come with running, whereas mine won't because I haven't
done as much as you have. But it's relative to
(13:56):
your sport as well.
Speaker 2 (13:57):
So what are the obvious mistakes people make when it
comes to getting into some sort of new way of moving?
Speaker 3 (14:03):
There four key components, got it written down here, So yeah,
there are four key variables when it comes to exercise frequency, volume, intensity,
and novelty. Novelty being doing different things. And traditionally people
they'll start twenty twenty six with an idea of running
a marathon, for example. Now to do that, you're going
to be changing probably three or four of those key variables.
(14:27):
If you're starting something new, change one only. That doesn't
mean that you need to go and be a runner.
And if you're a runner and you want to be
a cyclist, just change into cycling. Don't go doing any
more than you've been doing as a runner. So just
keep those variables under control, because if you change too
many variables then the likelihood of injury and blowout is
(14:48):
very very high because the body. Again, when you change sports,
the body has to work in a very different manner,
and that's where say a sportlight So triathlon is particularly
interesting when you've got three codes being swim, bike, run,
and those codes don't talk to each other very well.
So you know, you could be a great swimmer, now
you're expected to run as well, and to be a
great runner is very difficult for a swimmer.
Speaker 2 (15:09):
Can that be also a bit of a trap because
if you're an awesome it's something you might be more
tempted to try to hard and blow a fufu valve
absolutely in the other sport, I'm an awesome cyclist, therefore
I'm going to be amazing at running. And hang on
a minute, all these guys are blowing past me. It's
no good.
Speaker 3 (15:26):
Oh, I mean I see this all the time. I
see very good athletes coming in and seeing me, And
a lot of athletes will say I had a young
guy come and see me this week. He's a very
good swimmer. He has aspirations to get to the Olympics,
but he uses running as his cross training tool, one
of his cross training tools. But he's been a swimmer
in his twenties since he was very young, very good swimmer.
(15:46):
But as a swimmer, you're not having to deal with
the impact forces that are hitting the ground. And so
whenever he gets whenever he increases his running mileage, injuries
occur and that sets them back. So and he's an
absolute elite level athlete, but as a runner he's not.
And so it's trying to figure out what can we
do within his training program, What can we do with
in his strength program? What queues can I give him
(16:06):
to reduce those ground reaction forces and therefore reduce the
likelihood of injury.
Speaker 4 (16:10):
Hey, by the way, that the what's a kite surfing?
Speaker 3 (16:12):
Did you say, what's me? I? Wing?
Speaker 2 (16:14):
Caled wingfoil, wingfoil? Yes, So you're standing on a foil
and you're holding a wing.
Speaker 3 (16:19):
Yes, I hold the kite directly in my hands.
Speaker 2 (16:22):
And he strapped into it as well, sort of thing.
Do you have a harness?
Speaker 3 (16:25):
I have a harness, yes, so I've got it's like
a surfboard, it's like an eighty liters surfboard with a foil.
So I'm lifting up, I'm about a meter above the
water and I'm holding onto the kite.
Speaker 2 (16:33):
Does it a workout? Is it.
Speaker 6 (16:37):
Like?
Speaker 3 (16:38):
Super fun?
Speaker 4 (16:40):
More fun than exercise? I mean, what makes it.
Speaker 3 (16:42):
So great is that it's one of those things where
you are using one hundred percent of your brain power
when you're on the foil because there is so much
concentration required. So if you're struggling to pay your GST
or you've got relationship problems, not that I do, and
you know you you know there's a lot going on
in your life, A sport like that is sensational because
you you can't concentrate on anything else.
Speaker 2 (17:02):
How long do you go out for its time?
Speaker 7 (17:05):
Oh?
Speaker 3 (17:05):
Two two and a half hours. But this is where
Auckland Harbor is so good because it's just you can
go anywhere on that.
Speaker 2 (17:11):
Yeah, it's amazing, isn't it? What amazing asset it is?
Speaker 3 (17:13):
It is.
Speaker 2 (17:13):
We want your calls on this, if you want to,
if you want to share with us your experience. How
did you keep your motivation going and get it right
so you could start and keep going with what your
new form of exercise? Was eight hundred and eighty ten
and eight. He'd love to hear from you, but if
you also if you've got any questions for Greg. He
is a biomechanist, and so his specialty is basically the
science of movement, isn't it? Is that a quick way
(17:35):
to sum it up, that's science of movement. He's not
a physio. So if you've got a blind a food
food valve and I need some exercises, I don't know
why to keep saying food for this.
Speaker 3 (17:43):
I think that's the third time today to I think.
Speaker 2 (17:45):
I've got to stop it. I need to find another expression.
Even Tyre's nodding saying you need another Okay, I'll come
up with another expression. But well, if you've if you're
blowing a gasket, then he needs He's not going to
be your physio on that, but if you want to
prevent blowing a gasket, maybe he's not a bad person
to give a call to. It is twenty come out
(18:05):
to twenty five past four news talks. He'd b yes,
And my guest for the first show of the year
for the Health Hub is Greg Pain. He's a biome
kind of stat BioSport, BioSport dot co dot nzet if
you want to go check out his website. Anyway, let's
get into the calls about improving your fitness, making some changes,
whatever you've got for Greg Paul.
Speaker 7 (18:24):
Hello, Yeah, Hello Greg hayjonp Hey. I guess years ago,
I used to be pretty super fitting my job out
there every day running around flexible. Now I'm in a
managerial role and I'll put a bit await on. I'm
noticing I'm struggling to get back movement I do right casually,
(18:45):
and I wanted to run that. I don't have a
lot of flexibility, so I'm looking for something that will
give the flexibility.
Speaker 3 (18:52):
This is actually a really really interesting topic because flexibility
is a very poorly understood term for a lot of
people in that people spend a lot of time stretching
that they'll lie on their back and they'll stretch their hamstrings,
or you know, they'll get a Swiss ball and they'll
(19:13):
do lots of rolls side to side. But the best
way if you need to improve your range of motion,
if you need to improve so your hamstring lengths or
something like that, the best thing that you can possibly
do is grab some weights of some description, ideally some
appropriately heavy weights, and with that think about stretching them
that way. As far as doing exercises that what we
(19:34):
call eccentrically load the target muscle, static exercises, sorry, static
stretches need to be done with such a high level
of regularity, like you need to do them every single
day in order to get a positive gain, and that
can take a long time. But if you go into
the gym or even at home, just get something that
is a load and think about how can I stretch
(19:57):
this muscle underload it's called time under tension. You'll get
far far more muscle length and tissue stimulus as well.
That's the sort of thing that I recommend. But also
a lot of people have a perception around tightness in
the sense of they think, well, I'm tight, when an
actual fact, they're not. It's just the case that their
muscles are responding to some form of activity and it
gives them the perception of being tightness, sorry, of being tight.
(20:20):
I mean, whether you can or cannot touch your toes
is not a correlation to whether you are going to
have a back injury or whether you are going to
be able to perform a certain exercise like running or whatever.
It is, but you know, having good mobility is a
very powerful tool. But that would be the direction that
I would suggest you go down.
Speaker 7 (20:38):
Thank you. There was time under low.
Speaker 3 (20:40):
Yeah, time under tension. So it's called it's called a
slow eccentric exercise. So if you're looking at doing your hamstrings,
for example, you do what's called like a single leg RDL.
You can look that up. It's just a very effective
way of building muscle length and strength.
Speaker 2 (20:55):
What does RDL stand for? Romanian deadlift as opposed to
a single Bulgarian deadlift?
Speaker 4 (21:02):
Isn't there a Bulgarian?
Speaker 3 (21:03):
There is a Bulgarians of it. A dead life is
when you lift the weight from the ground up, So
it's more what we call concentric, and a RDL is
eccentric because you lift sorry, the weight goes down as
the first part of the movement.
Speaker 2 (21:16):
Ah, Actually, Paul, I'm doing those, Paul. That's part of
my physiotic prescription. There a bloody get exercise with a
not too heavy Doune bell.
Speaker 7 (21:24):
Yeah.
Speaker 3 (21:25):
You want to be inducing a little bit of discomfort
in the tissue, nothing too serious. You don't want to
feel like, you know, if you're going to the gym
or lifting some weight that you saw for three days afterwards.
But again, get some stimulus and build some length, build
some strength, and your body will thank you for it.
Speaker 7 (21:40):
Thank you, cheers, poor good luck.
Speaker 3 (21:43):
Would you do that without load those exercises first, or
would you.
Speaker 4 (21:46):
Just have something? You'd have something to do.
Speaker 3 (21:47):
You want to have something because something is feedback, and
feedback allows you to feel the movement better. And also
depending on the muscle that you're trying to target, if
you're just moving body weight against gravity, you sometimes you're
not going to feel a hell of a lot.
Speaker 2 (22:01):
Actually, they're also I mean, there are some really guides
on the stuff on YouTube. I guess it's fine in
the right one, but I've seen a couple of very
good demos as well. I can't membe with you told
me about them or not.
Speaker 3 (22:12):
Yeah, I mean there is YouTube I have a love
hate relationship with. There is a lot of very very
good advice, and there's a lot of people out there
that have made a lot of money, whether it's on
YouTube or social media through offering very very poor advice
as well. There's mactually some quite dangerous stuff online to
be fair.
Speaker 2 (22:28):
Yeah, so actually, how would you work out? How do
you work out who that, Because I just used my
built BS detector and there was something that just and
or even just the way they demonstrated, I thought, this
all makes sense. And the way it was filmed on
different and I thought, and it was they weren't selling
it and they're just showing you how to do. I
don't know.
Speaker 3 (22:47):
I don't know, because yeah, I can't switch my clinical
brain off when it comes to watching these videos. So
if you don't have my background and my knowledge and
you're watching a video, I mean some of them are
incredibly polished and very very well done, the great looking videos,
so it's easy to fall into that track. Okay, but actually,
you know, what does the research tell us as effective
and what actually works versus you know, BS is just
(23:10):
two very different things.
Speaker 2 (23:11):
Right, Let's take some more calls. Lynn, Hello, Hello, how
are you two?
Speaker 4 (23:15):
Good?
Speaker 2 (23:16):
Fact?
Speaker 6 (23:16):
Hi? Len Hi. I'm not quite sure what I'm asking for,
but I'll the background. I'm in my late sixties and
I've been going to yoga for quite a long time.
And when I'm in the yoga class and we're on
the floor cross leagues, everybody else's knees seemed to be
on the ground. Mine are about forty five degrees is
(23:36):
and it annoys me. Is there anything in the exercise?
Is anything I can do that to get my knees
down on the ground?
Speaker 3 (23:43):
There may be, well, there may not be. That's a
really good question. How long have you been doing yoga for.
Speaker 6 (23:49):
All five or six years? I have no pain, by
the way, any of this, but it's just annoying.
Speaker 3 (23:55):
So more so women than men have shallow hips, and
that's for childbirth, and so because of that, and it's
just the way that you're built, and because of that
that can affect the way that your knees, particularly in
this particular sort of cross legged position, will drop out.
I mean, similar to Paul, the previous caller, there are
there are probably some things that you can do that will,
(24:18):
you know, slowly under tension create more length within those
sort of tight hip muscles or inner thigh muscles which
accord your aductors. But it also might just be the
way you're built. I mean, I have an opinion if this,
you know, the inability to get your knees down is
not causing you any problems in the way that you're
living your life and active and all these sorts of things.
(24:40):
And I wouldn't worry about it. I mean, it's just
something that you can sort of continue to work on.
But if it's not causing problems, I wouldn't get too
stressed about it. It might just be the way that your
pelvis is built.
Speaker 6 (24:49):
Oh okay, well maybe I surely out of it.
Speaker 3 (24:53):
Yeah I would, And just just keep on doing what
you're doing. It sounds like you're doing a lot of
the right things.
Speaker 2 (24:57):
The thing is for learnis to avoid creating a problem
when there is really isn't. She's just comparing the way
she moves to other people, and yeah, if it's not
apart from that, don't worry about it.
Speaker 3 (25:07):
Oh, and genetics are massive. I mean you can have
two people that are the same age and one person
can touch their toes in one pass and will never
be able to touch their toes. It's there are so
many factors that are that cause our range of motion.
Speaker 2 (25:19):
Yeah, okay, Hey, thanks Lynn's thanks all, good question.
Speaker 6 (25:22):
Bye, Okay, thanks for your help.
Speaker 1 (25:24):
Bye, no worries.
Speaker 2 (25:26):
Hey, I've got a question about warm ups, and I
guess I'm asking for myself. But because you get on
the bike and you sort of start thinking, oh, I
want to get straight into it and set the best
time for something, and I think, and how long I
do I need to give myself without you know, getting
lactic acid sort of going and getting feeling like I'm
exhausting in the first five minutes do I need? What's
(25:48):
what's the story with.
Speaker 3 (25:48):
Warm ups if it depends on the sport that you're doing.
If it's a sport, say like cycling, where there's no
real impact and you're just sitting on a bike and
you're just turning the peedles over, I mean, the warm
up that you would do might only be a few minutes,
could be five minutes. You need to get your heart
rate up, you need to get your blood working, all
this in the muscle's working well, and then you can
probably go into your effort. If you're a runner, for example,
(26:11):
and suddenly you've got impact forces against the ground, then
you will needs to look a little bit different. I mean,
I at a minimum, I suggest to people if they're
going to go for a run, even if it's just
around the block run, you should always walk. Have an
up tempo walk at least the first sort of three
to five minutes, ideally stretching in all these sorts of
things before you run before you do any form of
(26:32):
exercise is a bit of a waste of time. If
you're looking at things from a competitive level, there what
we call primers, which are exercises that you can do
that can sort of stimulate and turn on the key
target muscles that you want before you go into your movement.
But as a cyclist, just sort of jump on your bike,
just cruise for the first five minutes, do some efforts.
(26:52):
I mean, if you're looking at say cyclist or even
runners who say do a time trial, quite often their
warm up will actually be more intense than the actual
time trial itself because it actually sets from a psychological perspective,
the perception that the time trial is easier than the warmer.
So there's all these factors as well.
Speaker 2 (27:09):
There's a certain thing about relaxing when you're putting an
effort in two I found one hundred percent and when
you actually thought, I pretend that it's easy, as you know,
because as opposed to the head when you think, oh,
I'm just grinding away. Then one day I sort of
tried to tell myself just pretend this is easy. Absolutely,
minds an interesting mindset to get into because.
Speaker 3 (27:28):
Also if you're stressing about the situation that stress is
going to be actually affecting you physiologically. If you can
relax into a hard position or a tough effort, then
whatever you were physiologically, what you are generating is going
into the effort, not into keeping your neck and shoulders
or clenched because you're stressed.
Speaker 2 (27:47):
Tim can here's some text. Can you ask you guess
what he thinks about adding a press up to the
total count each day. For instance, today equals eighteen press ups.
Mid year it'll be one hundred and eighty press ups.
You know, there's one press up today, two tomorrow, three,
the day after that, four after that, five, six, seven.
Speaker 3 (28:05):
So to you press ups for one or a great exercise.
If you're looking at increasing your volume, they're all load.
There is a term that we have called progressive overload,
and that's you know, if you are going to get
into something new this year, whether it's running or this
is a term that's more specific in the gym. Progressive
overload refers to how quickly you add weight to a
(28:25):
certain movement, and so typically speaking, you don't want to
go adding more than two to ten percent per increase
in load. Now, if you are doing a push up
one per day. Within the space of a month, you've
increased your load thirty push ups, which shas your number
gets higher, is proportionately going to get less, but that
(28:47):
can be quite a lot. I would use technique as
my defining technique and getting as close to failure but
not failure.
Speaker 2 (28:58):
Yeah, okay, So the ad one each day is I
wouldn't advise that. No, it's a cute idea, but don't
do it.
Speaker 4 (29:05):
Okay.
Speaker 3 (29:05):
I mean, it's still great to be doing this, but
I would think about it slightly more clinically technique and
close to FEI.
Speaker 2 (29:12):
I think press ups have got to be the most
I never enjoyed doing a press up in my life,
even if I got good at them, I was it's like, God,
I hate press ups.
Speaker 3 (29:19):
Yeah, not my cup of tea. But I mean, if
you're looking at shoulder health in particular, if you're doing
a push up and a shoulder pull, you should be
fairly balanced between those two.
Speaker 2 (29:28):
We'll be back in a moment.
Speaker 4 (29:29):
We've got some time to take more calls.
Speaker 2 (29:31):
It's twenty one minutes to five News Talks EDB, News
Talks d B with Greg plain On to beverage talking
about getting that new exercise then going and how you
don't ruin it for yourself, and taking your questions anything
about movement Ashley Hello.
Speaker 8 (29:44):
Hello, Hello Greg. I was just inquiring about what your
thoughts are on the machine like the power plate. I've
been doing all my exercises on that for probably ten
years with a professional trainer, and I haven't used weights,
but I feel I'm well toned as you using all
the exercise is that you can do it with the
(30:06):
straps and so forth.
Speaker 3 (30:08):
I don't This is a difficult. One of the gym
that I treat out of has a power plate, and
some of my colleagues use it a lot and they
get a lot of benefit out of it. I do
know there is good research behind it, but I'm not
entirely sure what the research says that it actually does do.
(30:29):
I believe it is very good from a like a
I think potentially a bone health perspective. I know there's
been claimed around that around the power plates that have
said that you know your muscles are contracting one hundred
or one thousand times a minute, and that's that I
do know for a fact, as well being proven to
be wildly incorrectly when it comes to if you're going
(30:53):
to go to the gym and whatever exercises it is
that you're going to do, just vary it up. Don't
get stuck on one tool, one device, one machine. Don't
go and just jump on the wind train and don't
just go and jump on the tread or the power plate.
Just varied up because variation is going to make a
big difference to you how your body responds.
Speaker 8 (31:12):
Right, So it's been overraded because that's the only machine
I have at homes that fits in the corner. And
you can do every possible exercise known to man on it, yeah,
especially with the strap.
Speaker 3 (31:23):
Yeah, And I'm sure you know you can get some
dumbbells and you can do some squats, and you can
do all sorts of movies on it, for sure. And
I'm not suggesting for a second I think that's a
bad thing. But as far as what the research says,
as far what it actually does do, it's an area
that I haven't really looked into. I know there is
some good research around it, I'm not entirely sure exactly
what that is. So I'm sorry I can't give you
any more advice than that.
Speaker 8 (31:45):
Now I get a lot of conflict the information too,
so I thought i'd just ask, yeah, just cure thoughts
on it.
Speaker 3 (31:50):
Go on to Google scholar and look up vibration training
and see what that says, because that's where a lot
of the research lives.
Speaker 2 (31:55):
Okay, hey, thanks Ashley, thanks for your call. Actually, the
goal setting thing I just wanted to So we're talking
about some people need a goal that I don't have
a particular goal except I like the way I feel
after I've been exercising. But one of the things that
the apps do with Strava is that it's you know,
for instance, I know how fast my ten kilometer. You
(32:18):
know my average speed is for ten k. And I
do wonder whether that's a bit of a trap that
you think, oh, I don't beat my personal best next
time I'm going down hell or how you mutually get
hung up on things. But then again, having just the
goal about going out and giving it a good go
to see.
Speaker 4 (32:33):
What PBS you can get.
Speaker 2 (32:34):
I don't know the goal setting long term versus just
the goal for that day.
Speaker 3 (32:38):
I mean, there are so many variables that will come
into play that's going to affect your Strava segment results,
Like if you go writing on a Saturday morning and
there's no wind and you're feeling really fresh, and then
you go writing on a Wednesday night after a long
session at work and you do the same segment. Then
the likelihood of it being similar is probably very, very low.
But that's where you can make your notes in Strava
(33:00):
and say it was windy or I wasn't feeling great
or whatever it is, and you're just looking at what
Strava is very good at. Is it gives you the
ability to plot positive changes over time. Yeah, and also
it can give you some good indication if you're actually
overtraining and doing too much, because you can plot your
data and you can see yourself someone to fall away.
Speaker 2 (33:16):
It's got these default goals as well. So the goal
that's set for me is to do three rides a week,
and it tells me, you know, you could probably go
for a ride tomorrow or something, and I'm ahead of that,
and I guess that doesn't hurt, doesn't.
Speaker 3 (33:29):
A sport like cycling, in comparison to a sport such
as running, you can get away with riding pretty much
every day without overly worrying about the potential effects of
overtraining running is a very different beast entirely.
Speaker 2 (33:43):
Yeah. Well that's probably what I love about it is
if I just think I need some fresh air and
get a little bit of blood moving around the system,
I just go.
Speaker 3 (33:49):
Yeah, and just go for a cruise. Absolutely.
Speaker 2 (33:52):
By the way, there's a technical question I might ask
in the break about that. Actually, but here's one from
What's Not doesn't say it? It's from Hi. Is this
I think we need to put quotes around it. Is
this ZoZ two running I keep seeing on reels? Is
it a real thing? I'm a fifty three year old female,
used to be very fit in my twenties and trying
to get back into running.
Speaker 4 (34:13):
What's the same two thing?
Speaker 3 (34:14):
If you look at the let's just say we've got
an effort pyramid or a triangle, and you are training
for a particular event, which doesn't matter whether it's a
long distance event or a high power event. What you
must have is what we call a very strong aerobic base.
Think of it as been the foundation of your house.
(34:34):
And within that triangle, within that pyramid, probably the bottom third,
which is the big part of the base, should be
made up of your Zone two training. If not the
bottom half of it to be fair. I mean, I
work with some very very powerful sprint orientated athletes and
they still spend about eighty five percent of their time
training in zone two.
Speaker 4 (34:55):
So what's zone two?
Speaker 3 (34:56):
Zone two is it's a level of effort where it's
sort of like tempo. It's the sort of an effort
whereby let's just say you're going for a run, you
could run for approximately forty five minutes to an hour
and you could hold a light conversation. There is a
way that I have been told and it's been told
to me by an exercise physiologist up at High Performance
(35:16):
Sport in New Zealand, so I trust that it's valid.
A good way to predict your zone two is one
to eighty minus your age, So that would be your
heart rate level that you are looking at trying to
achieve in order to be in zone two. So just
think of it as being the base of which your
cardiovascular health is.
Speaker 2 (35:35):
Sounds like a plateau that's not easy to reach either
though if you're just jogging. Some people be jogging that
struggle to a light conversation as soon as they hit
a light job.
Speaker 3 (35:45):
Yeah, it's all dependent on the individual in their history.
But there are five zones, zone one to zone five.
So zone one would be walking or yeah, a very
low level running. Zone five is as hard as you
can possibly go. So zone two is that sweet spot.
And if you are going to invest in time and
cardiovascular health and just because you're trying to look after yourself,
(36:05):
that's where you'd spend all your time.
Speaker 2 (36:07):
Okay, look, we've got time for another call. Maybe you've
got some texts to get through here with Greg Pain,
and we'll be back in just a moment. It's eleven
and a half minutes to five. It's news talk said
be My guest is Greg Pain. Let's saving a look
at another quite a few texts coming on this stuff.
High time on fifty seven. Work out five to six
times a week with various strength training exercises. But I'm
(36:28):
struggling with cardio as I'm experiencing joint pain, especially my knees.
Any idea how to keep my cardio up? Many thanks soon.
Speaker 3 (36:36):
I would advise straightaway to reduce your strength training volume down.
We know from an evidence based perspective that if you
go to the gym once a week, you get what
we call a stimulus response. If you go twice a week,
you get a big jump. If you go three times
a week, you still get a jump, but not that
big a jump. And if you go four times a week,
(36:56):
then the incremental increase in stimulus is very very little.
So three times a week and going to the gym
is plenty.
Speaker 2 (37:03):
Could that be having an effect on joints as well
if you're doing too much strength training.
Speaker 3 (37:08):
I mean, look, there's been this discussion for many, many
years that you see orthopedic surgeons, and no disrespect to
orthopedic surgeons. I would love to be an orthopedic surgeon anyway.
They there has always been this discussion that you know,
certain exercises, whether it's squats or deadlifts, are bad for
your joints. That is patently wrong. But if you're doing
it a lot, and if you are not followings that
(37:29):
are the principles of progressive overload, if your technique is
not necessarily again I don't like to use the word perfect,
so it doesn't exist very easy to overload a joint,
which could be affecting your cardovascular You know the comfort
that you have. So I'd go down to three times
a week in the gym and I'd start with the
walk run program. If running is the goal, start really
carefully and just build up that well.
Speaker 2 (37:48):
Also if the problems with the knees, I would have thought,
if you've got the settings right, even an exercise bike
at the gym, a bike, I mean yeah, I.
Speaker 3 (37:55):
Mean that's still going to it's still going to give
you cardiovascular but walking is always going to be better
because of the ground impact forces. But if your bone.
Speaker 2 (38:01):
Health okay, Ron says, we've started using many bands. You
think of them for resistance training season it rong bands.
Speaker 3 (38:07):
I mean whether it's a thera band or a theraugh loop,
or a power band or a very very good tool. Again,
it comes down to the amount of stimulus that they
can offer. I use power bands a lot, very very
good tool and also the one thing that I do
like about them is that they're incredibly versatile. You can
take the many where you want, and just by making
a few subtle changes, you can make an exercise go
from very easy to very hard. So they're a really
(38:29):
good tool, and they are very good from a neuromuscular
perspective as well.
Speaker 2 (38:32):
Just on the cardio thing of a friend who was
basically told to get in shape from a nutrition aspect
like walking. Walking is so underrated as a tool for
cardio as well.
Speaker 3 (38:42):
Totally agree, just get so. And the thing is that
you can go for a walk, you can walk the dog,
you can go and walk with your best friend and
have a chat. But if you're really trying to get
the best out of walking and needs to be slightly
upspeed so you feel like you can have a conversation,
but you can't full blown gossip.
Speaker 2 (38:58):
Yeah, gossip actually on the waight thing because you've got
that bone density program, you're doing it, Yes, sport, how's
that going?
Speaker 3 (39:07):
Exceptional? I am in the process of trying to find
a commercial space to set up my own rectus around
specifically for bone health.
Speaker 4 (39:14):
What's the goal of it?
Speaker 2 (39:15):
Why do people would why would people have a look
at the bone health women as you're getting older, Well yeah.
Speaker 3 (39:20):
Women more so than men, are told, particularly when they're younger,
you know, you're got to look after your bones. Good,
to look after your bones. And the reason is because
as soon as you hit menopause, one in three women
experience osteopeniurostereoporosis. And what we do know with that and
one on five men as well, And what we do
know with that is that you know, when you have
a fall as you get older, if you've got poor
bone mineral density, the likelihood of a fracture is very high.
(39:42):
So these programs, we know from a very high level
of resistance training can actually reverse and can slow down
and reverse your bone mineral loss. So and again with
that comes the reduction of falls, grip strength, mental health improvement,
all these sorts of things.
Speaker 4 (39:58):
It's funny, isn't it.
Speaker 2 (39:59):
It's so counterintuitive to what we understood decade or two
ago about you know, weights and getting older.
Speaker 4 (40:04):
But you get into it and.
Speaker 3 (40:06):
The key thing with it, which is crucial, is it
technique is everything. I mean, I've been doing these classes
now for four months. It's the hardest thing that I
do in my week, and I've got some very difficult,
technically difficult clients. And the reason why is because in
a group environment, every technique is key and you must
follow progressive overload. But if you can do that, you'll
be sweet.
Speaker 4 (40:25):
Okay.
Speaker 2 (40:25):
People are interested in that, they can go and check
out your website by sport. Yeah yeah, hey, great, great
Tevians Studio. Thanks for coming in for the first show
the year.
Speaker 3 (40:34):
But a great way to start. I'll look sticks in
twenty six.
Speaker 4 (40:36):
I'll look out for you.
Speaker 2 (40:37):
I'll look out for you. What is it wing foiling?
Speaker 3 (40:39):
And I'll look out for you. And to Mickey driving
your Licra shorts, Tom Florro yellow Plant.
Speaker 4 (40:44):
I'm not there yet. I'm a bit.
Speaker 2 (40:46):
I have a bit conscious of the middle aged man.
Speaker 3 (40:48):
You've got to do it. You'll never regret it.
Speaker 4 (40:50):
Yeah, how colorful can I go with the top?
Speaker 3 (40:51):
They're very Just don't go white, I think problem.
Speaker 4 (40:56):
I'll get a sponsored uniform. Hey, thanks mate, thank you
so much.
Speaker 2 (41:01):
We are back with a new guest for Smart Money.
Speaker 4 (41:03):
He is the CEO of Rubber Bank. Todd charteris is
with us. Shortly. This is news Talk ZEDB.
Speaker 1 (41:15):
For more from the weekend collective, listen live to News
Talk ZEDB weekends from three pm, or follow the podcast
on iHeartRadio.
You're listening to the weekend collective podcast from News Talks.
It bad nobody to do, there's nobody show.
Speaker 2 (00:36):
Now stop to usband.
Speaker 3 (00:39):
I think we can make it.
Speaker 2 (00:45):
So dont.
Speaker 4 (00:48):
You put the light? Where will you put.
Speaker 3 (00:53):
The spot in?
Speaker 4 (00:56):
I got your heart in busser.
Speaker 2 (01:01):
And welcome back, Welcome in to the health. This is
the first outh Apica for the year. I'm Tim Beverage.
By the way, if you have just joined us and
we want your this is but where we want your
calls and participation on eight hundred and eighty ten eighty
and text nine to nine two, and we're gonna I
think we're going to get under way with a hiss
and AROI. I don't want to get ahead of myself
too much. But of course, look at as the start
(01:24):
of the year, and you might be looking to revamp
your exercise routine.
Speaker 4 (01:28):
For the new year.
Speaker 2 (01:29):
And I think, I mean, who doesn't think about it?
You look at the new year and think, oh, what
I have to do differently. I'm not going to get
on the cliche of resolutions and stuff, but you know,
you might have joined a gym, you might have started
going for a walk a few times a week, or
throwing in a bit of a run, swim in a cycle. God,
you'd be a legend if you're doing all that stuff.
Speaker 4 (01:45):
But one of the things I thought.
Speaker 2 (01:47):
We could check check out is how do you stop
your motivation ruining your motivation? And you know what I mean,
because you go, ah, I'm so excited about this, so
you get stuck into it, and then you're buggered, you
blow a foo foo valve and before you're over it. Yeah,
and that little that little voice you just heard, there
is a clue to who my guest is. And the
clue is because I said to his coming on the show,
(02:08):
he's a biomechanist by a sport. And just as so
you know, Greg Pain is very popular towards the end
of our sessions, everyone crowds on. So if you've got
a question for Greg that you want to get into,
then give us a call on O eight one hundred
and eighty ten eighty.
Speaker 3 (02:24):
But first thing, hey, Greg, Happy New Year, Ring a
ding ding reckon twenty six. It sticks in twenty six,
is that yours? Well, you know it was survived till
twenty five, and then it was survived twenty five. And
I've been rattling my brain as to what is twenty
it sticks in twenty six?
Speaker 2 (02:39):
Oh good, Yes, that's very positive.
Speaker 4 (02:42):
You look different for some reason. I can't work at it.
Speaker 2 (02:44):
Why it is it's the rare the haircut.
Speaker 3 (02:46):
Or ten days up in the far North? Does that?
Speaker 4 (02:49):
Oh? Really?
Speaker 2 (02:49):
Are you still sort of you're still half in recline
may day.
Speaker 3 (02:53):
I've been back at work for a full week and
it started off with a bigger hissing a rule than
I was expecting. So that's always very positive. But yeah,
spending time up north just puts you into a different mode.
Speaker 4 (03:05):
Have you look?
Speaker 2 (03:07):
Have you ever changed a you know, sort of exercise,
have it and got into something and whether hist and
ora and ruined it for yourself.
Speaker 3 (03:13):
Or I've never been a New Year's resolution type person
because I know that they're.
Speaker 4 (03:17):
Just very rare.
Speaker 3 (03:19):
Bollocks they are. I wouldn't do it such a word. Yes,
you know I do, but I The thing for me
is that if I if I try and do something new,
I know from the onset that I must enjoy what
it is. Too many people think to themselves, oh, well,
I'm going to run a marathon this year, and a
(03:41):
lot of people don't like running. Yeah, not a good start. No,
So it's like you've got to find those things that
you're passionate about that you're also invested in emotionally as well.
You don't want to just go to the gym and
push weight, or go and run a marathon or learn
to win surf or whatever when you've got no interest
in actually trying to progress and get better and become
emotionally invested in it as well.
Speaker 2 (04:02):
Actually, I think that part of it is that certain
to find something that you enjoy. And look, when I
was running, and I doubt I'm going to be running
it again in a hurry, But when I was running,
I did get to a stage where it was my
sort of mental health thing, but it was also it
was something where I thought I could maybe do it
three times a week. Whereas I've shifted to biking through
(04:25):
a combination of all.
Speaker 4 (04:26):
You referred me to a bike.
Speaker 2 (04:27):
Mechanic, I think or and I bought a secondhand carbon
fiber bike, a cab and frame bike from him for
an amazing price, just a few hundred bucks rather than
many thousands of dollars. And I thought, I don't need
to ride a fancy bike, and then he said, we'll
give it a go. I'm selling it for a friend
and then I was like, oh my god, this is
fantastic and then you can travel further. And I don't
(04:50):
want to be I don't want to blo it for
myself though, because I'm quite enthusiastic right now.
Speaker 4 (04:54):
Five times last week, whereas.
Speaker 3 (04:57):
I do need to start following you on straba.
Speaker 2 (04:59):
Do you yes, yes, yeah.
Speaker 3 (05:01):
I mean it's one of those things that when you
invest in, whether it's a new set of golf clubs
or a bike or you know, if you pay what
you can afford, you buy the best that you can afford.
In most cases in sport, it does make a difference
as far as your level of enjoyment is concerned, and
there are limitations around that, and that's that. I don't
(05:21):
mean that to sound flippant as far as you've got
to spend thousands of dollars in order to have fun.
But like particularly with bikes, it is a far more
enjoyable experience if you can get onto that sort of
slightly more higher quality carbon frame, just so much more comfortable.
Speaker 2 (05:35):
I must when somebody guys, I had a few guys
go whistling past me, and I've worked out that when
you do ever take someone, you always make them feel bad,
because the last thing you want to do is be
too abreast for too long. So you have to accelerate
and sit past well as they do. I look at
the bike sometimes I'm going, oh, it's just the bike.
Speaker 3 (05:51):
Well then, and also you need to make sure that
when you do ever take them, you don't blow up
one hundred meters ahead of them and they overtake you. Again,
there's nothing worse than that.
Speaker 5 (05:59):
That's someone yesterday he blew past me quite quite fast,
and I had I had already asked a couple of
ethical questions about if you catch up with him, how
long can I draft?
Speaker 2 (06:10):
You know, how long can I sit in a slipstream
without being unethical?
Speaker 4 (06:14):
And but anyway I did. I thought, because he is
it past?
Speaker 2 (06:18):
And I looked up and I thought it was a
minute or so later, I thought, he's only about one
hundred one hundred and fifty meters. I reckon I could,
so I just I actually did catch up, and then
I thought I was drafting him for long enough. I thought, oh,
this is almost feeling unethical. So I actually put the
hammer down and went past him. But as I went
past I said, looks, and I'll take a turn. But
(06:38):
don't expect this to last for long, I literally say.
But then I got a burst of energy and I
left him in the dust. And then I had to
let him go past pretending I was letting him do it,
but actually I was totally secret.
Speaker 3 (06:50):
Is that you when that happens, you pretend you're doing
an interval like a hard effort than an easy effort
that makes you look like you know what you're doing.
Speaker 2 (06:57):
Oh okay, that's the one that's the secret anyway. But
that's the trek is though. I've got to make sure
I manage it that this new hobby, so I don't ruin.
Speaker 3 (07:06):
It for it, absolutely, I mean you can. It is
very easy if you start something new to throw yourself
in the DPN too much. Like January is the time.
I mean, you know, for us at summer, people are
thinking about what can I do differently? In twenty six,
twenty five was tough. You know, I want to go
to the gym, I want to start walking, I want
to start riding. I want to do a triathlon or
(07:27):
whatever it is. But too many people just see the
end result, which is the triathlon, new bike, the round
Tapaux bike race, whatever it is, and they don't think
about it enough as far as where do you start,
and where you start should be at a minimum. You
shouldn't feel like you've got to go and do six
six runs a week. You need to do it in
such a way whereby it's minimum, it's basic, it's accessible.
(07:49):
And also you want to make sure that you reduce
the friction. Like as far as get decent bik shorts,
well just yes, that's one, but as far as friction
is concerned, like making sure that if it's going to
the gym, that's say your bike sorry, your bag has
packed the night before, or your diary is locked out,
so that you don't don't wake up the next day
and look at your diary and think, oh, bugger, I've
got a meeting when I was going to go to
(08:10):
the gym, which is going to get in the way
of your twenty twenty six progress. So it's just little
things like that that you can do and just breaking
things into chunks, not looking at the end results. Like
exercise is always going to be goal orientated, whether it's
losing weight, whether it's getting first, whether it's improving your
bone house, whatever it is, But don't look at where
you are now and look at the end result. Look
(08:31):
at what can I do for the next two weeks
that's going to make a positive difference, and then the
two weeks after that. Don't look at December twenty six
because it's too far away and the chance of injury
or boredom or whatever is too high.
Speaker 4 (08:46):
See.
Speaker 2 (08:46):
I don't have a goal yet, and that's of course
at the moment I found. Look, I hate it when
the wind's blowing, and it is funny. Sometimes on the
way out you think I've got a head whend then
you turn around and you know what's happened to the window?
Speaker 4 (08:59):
Still at that headwind?
Speaker 3 (08:59):
Yes, and Tommicky Drive and Auckland for those that ride
Tomak Driver is notorious for.
Speaker 2 (09:04):
That irritating it is. But anyway, I.
Speaker 4 (09:07):
Don't have a goal.
Speaker 3 (09:09):
But your goal is feel good. Yeah, feel good, cardiovascular health,
you know that you're doing something good for you, and
the hormonal, the emotional, all these sort of upshots that
come with it are highly rewarding. You don't need to
be race specific or competition specific. I mean, I'm at
(09:31):
that age now I do a lot of wing foiling,
and my goal is to go a certain speed. I
want to go really really, really really fast. I've got
no interest in racing, but as long as I keep
working towards that, my interest is.
Speaker 2 (09:42):
So you have a goal that's immediate. You get out
there and you're going. I'm going out the windows blowing
this direction. The waves are like this. I reckon I can,
and you've got you've got a.
Speaker 4 (09:52):
Device I do tells how fast you go.
Speaker 3 (09:54):
I have an app on my watch and it gives
me exact details. And I'm a bit of a data
it's your record twenty eight point seven knots, so that's
about fifty two kilometers an hour. So it's pretty quick.
Speaker 4 (10:06):
That is pretty quick.
Speaker 3 (10:06):
And when you crash at that speed, water is not soft.
I gave myself with bless the other day.
Speaker 2 (10:13):
Well, actually, by the way, we'd love you to join
the conversation. If you've if you've picked up a new
form of exercise on how do you want to keep
it going? What your secret is to it? Because the
other side of it is and I hadn't even thought
of this till I was chatting with Tyra before the
show that and about the use of apps. I've downloaded
Strava now and I turn that on. And Strava is
(10:37):
an app which tracks you, right, it gives you your
pebs for it seems it finds a new part of
the ride to go this was your best strip along here? Yep,
you know. And it gives them names that I don't
know whether it names for your other people have. It says, oh,
you're after Burners. There's even one that says you're after
Burner from Mission Beta Coffee.
Speaker 3 (10:53):
Yeah, they're actually called they're called Strava segments. Someone actually
one of the there's a pro writer who I treated
a couple of years ago, and he converted my driveway
into a Strava segment, which is a very steep driveway,
so you can I'm not actually sure what it's cool,
but it is on Strava.
Speaker 4 (11:08):
So somebody's created that.
Speaker 3 (11:09):
Yes, so you can go out. You could create a
Strata segment anywhere your heart desires.
Speaker 4 (11:13):
Really.
Speaker 3 (11:14):
Yeah, But there is one problem with an app like
Strava is that if you have that sort of slightly
obsessive compulsive, if you don't have particularly good coping mechanisms
are safe.
Speaker 4 (11:25):
For example, you don't make your personal best all.
Speaker 3 (11:28):
That or even if if you know you're on a
training program, for example, you've you've gone on to chet
GPT and you you want to get as fit as
you can, whether you're training for a race and you've
got a ride booked for Tuesday afternoon and you're stuck
at work. Oh yeah, there is a real problem, particularly
with the younger athletes, around Strava and anxiety. Really yeah,
it's a real problem.
Speaker 2 (11:46):
Okay, people become.
Speaker 3 (11:48):
Very obsessive about their Strava results looking.
Speaker 2 (11:52):
At it that way, and I've only been on it
for two or three weeks.
Speaker 3 (11:56):
Yeah, we have a we have a support network for that.
Speaker 2 (12:01):
So yeah, we'd love to hear from you on this.
And if you've got any questions for Greg, I mean
he does work with well, it literally does work some
of the best people in the business when it comes
to it comes to fitness. So eight, one hundred and
eighty ten and eighty if you've got any questions for
him about getting into new ways forms of fitness as well,
because if you're twenty an you want to go from
you know, running to kite surfing or whatever, you're probably
(12:23):
going to bounce pretty quickly. But for people who are
getting a bit older.
Speaker 3 (12:28):
It's all about managing the load. If you I mean,
you know, I'm my birthday of this coming week, I'm
going to turn fifty three and I haven't done any
running for a number of years because I've had a
back injury. And long story, as we get older a lot,
you know, our bodies change a lot from a muscular,
scalital perspective and a physiological perspective. And that's not necessarily
(12:49):
saying it's irreversible. There is a lot that you can
do to manage yourself and take responsibility for that. But
you know, if my goal was to run a ten
k or a five k or a half marathon, for example,
then I know clinically and personally that I need to
that would take me a year to get to. So
it's just a case of understanding. There's a term that
(13:12):
we have called training age, and that's the amount of
exercise you have done with the amount of movement that
you have done historically at least. So if you have
a high training age, then you can probably switch codes
and do different stuff fairly easily. But if you're someone
like me who's had this injury history, my training age
and running is now low, so trying to jump into
a run would potentially be problematic.
Speaker 4 (13:32):
And your training age is low.
Speaker 3 (13:34):
So let's just say you and I are the same
age and you done, You've done lots of running historically.
I haven't done much running historically. Your training age is
much much higher than mine, so your body will cope
with the loading, the ground, reaction forces, all these things
that come with running, whereas mine won't because I haven't
done as much as you have. But it's relative to
(13:56):
your sport as well.
Speaker 2 (13:57):
So what are the obvious mistakes people make when it
comes to getting into some sort of new way of moving?
Speaker 3 (14:03):
There four key components, got it written down here, So yeah,
there are four key variables when it comes to exercise frequency, volume, intensity,
and novelty. Novelty being doing different things. And traditionally people
they'll start twenty twenty six with an idea of running
a marathon, for example. Now to do that, you're going
to be changing probably three or four of those key variables.
(14:27):
If you're starting something new, change one only. That doesn't
mean that you need to go and be a runner.
And if you're a runner and you want to be
a cyclist, just change into cycling. Don't go doing any
more than you've been doing as a runner. So just
keep those variables under control, because if you change too
many variables then the likelihood of injury and blowout is
(14:48):
very very high because the body. Again, when you change sports,
the body has to work in a very different manner,
and that's where say a sportlight So triathlon is particularly
interesting when you've got three codes being swim, bike, run,
and those codes don't talk to each other very well.
So you know, you could be a great swimmer, now
you're expected to run as well, and to be a
great runner is very difficult for a swimmer.
Speaker 2 (15:09):
Can that be also a bit of a trap because
if you're an awesome it's something you might be more
tempted to try to hard and blow a fufu valve
absolutely in the other sport, I'm an awesome cyclist, therefore
I'm going to be amazing at running. And hang on
a minute, all these guys are blowing past me. It's
no good.
Speaker 3 (15:26):
Oh, I mean I see this all the time. I
see very good athletes coming in and seeing me, And
a lot of athletes will say I had a young
guy come and see me this week. He's a very
good swimmer. He has aspirations to get to the Olympics,
but he uses running as his cross training tool, one
of his cross training tools. But he's been a swimmer
in his twenties since he was very young, very good swimmer.
(15:46):
But as a swimmer, you're not having to deal with
the impact forces that are hitting the ground. And so
whenever he gets whenever he increases his running mileage, injuries
occur and that sets them back. So and he's an
absolute elite level athlete, but as a runner he's not.
And so it's trying to figure out what can we
do within his training program, What can we do with
in his strength program? What queues can I give him
(16:06):
to reduce those ground reaction forces and therefore reduce the
likelihood of injury.
Speaker 4 (16:10):
Hey, by the way, that the what's a kite surfing?
Speaker 3 (16:12):
Did you say, what's me? I? Wing?
Speaker 2 (16:14):
Caled wingfoil, wingfoil? Yes, So you're standing on a foil
and you're holding a wing.
Speaker 3 (16:19):
Yes, I hold the kite directly in my hands.
Speaker 2 (16:22):
And he strapped into it as well, sort of thing.
Do you have a harness?
Speaker 3 (16:25):
I have a harness, yes, so I've got it's like
a surfboard, it's like an eighty liters surfboard with a foil.
So I'm lifting up, I'm about a meter above the
water and I'm holding onto the kite.
Speaker 2 (16:33):
Does it a workout? Is it.
Speaker 6 (16:37):
Like?
Speaker 3 (16:38):
Super fun?
Speaker 4 (16:40):
More fun than exercise? I mean, what makes it.
Speaker 3 (16:42):
So great is that it's one of those things where
you are using one hundred percent of your brain power
when you're on the foil because there is so much
concentration required. So if you're struggling to pay your GST
or you've got relationship problems, not that I do, and
you know you you know there's a lot going on
in your life, A sport like that is sensational because
you you can't concentrate on anything else.
Speaker 2 (17:02):
How long do you go out for its time?
Speaker 7 (17:05):
Oh?
Speaker 3 (17:05):
Two two and a half hours. But this is where
Auckland Harbor is so good because it's just you can
go anywhere on that.
Speaker 2 (17:11):
Yeah, it's amazing, isn't it? What amazing asset it is?
Speaker 3 (17:13):
It is.
Speaker 2 (17:13):
We want your calls on this, if you want to,
if you want to share with us your experience. How
did you keep your motivation going and get it right
so you could start and keep going with what your
new form of exercise? Was eight hundred and eighty ten
and eight. He'd love to hear from you, but if
you also if you've got any questions for Greg. He
is a biomechanist, and so his specialty is basically the
science of movement, isn't it? Is that a quick way
(17:35):
to sum it up, that's science of movement. He's not
a physio. So if you've got a blind a food
food valve and I need some exercises, I don't know
why to keep saying food for this.
Speaker 3 (17:43):
I think that's the third time today to I think.
Speaker 2 (17:45):
I've got to stop it. I need to find another expression.
Even Tyre's nodding saying you need another Okay, I'll come
up with another expression. But well, if you've if you're
blowing a gasket, then he needs He's not going to
be your physio on that, but if you want to
prevent blowing a gasket, maybe he's not a bad person
to give a call to. It is twenty come out
(18:05):
to twenty five past four news talks. He'd b yes,
And my guest for the first show of the year
for the Health Hub is Greg Pain. He's a biome
kind of stat BioSport, BioSport dot co dot nzet if
you want to go check out his website. Anyway, let's
get into the calls about improving your fitness, making some changes,
whatever you've got for Greg Paul.
Speaker 7 (18:24):
Hello, Yeah, Hello Greg hayjonp Hey. I guess years ago,
I used to be pretty super fitting my job out
there every day running around flexible. Now I'm in a
managerial role and I'll put a bit await on. I'm
noticing I'm struggling to get back movement I do right casually,
(18:45):
and I wanted to run that. I don't have a
lot of flexibility, so I'm looking for something that will
give the flexibility.
Speaker 3 (18:52):
This is actually a really really interesting topic because flexibility
is a very poorly understood term for a lot of
people in that people spend a lot of time stretching
that they'll lie on their back and they'll stretch their hamstrings,
or you know, they'll get a Swiss ball and they'll
(19:13):
do lots of rolls side to side. But the best
way if you need to improve your range of motion,
if you need to improve so your hamstring lengths or
something like that, the best thing that you can possibly
do is grab some weights of some description, ideally some
appropriately heavy weights, and with that think about stretching them
that way. As far as doing exercises that what we
(19:34):
call eccentrically load the target muscle, static exercises, sorry, static
stretches need to be done with such a high level
of regularity, like you need to do them every single
day in order to get a positive gain, and that
can take a long time. But if you go into
the gym or even at home, just get something that
is a load and think about how can I stretch
(19:57):
this muscle underload it's called time under tension. You'll get
far far more muscle length and tissue stimulus as well.
That's the sort of thing that I recommend. But also
a lot of people have a perception around tightness in
the sense of they think, well, I'm tight, when an
actual fact, they're not. It's just the case that their
muscles are responding to some form of activity and it
gives them the perception of being tightness, sorry, of being tight.
(20:20):
I mean, whether you can or cannot touch your toes
is not a correlation to whether you are going to
have a back injury or whether you are going to
be able to perform a certain exercise like running or whatever.
It is, but you know, having good mobility is a
very powerful tool. But that would be the direction that
I would suggest you go down.
Speaker 7 (20:38):
Thank you. There was time under low.
Speaker 3 (20:40):
Yeah, time under tension. So it's called it's called a
slow eccentric exercise. So if you're looking at doing your hamstrings,
for example, you do what's called like a single leg RDL.
You can look that up. It's just a very effective
way of building muscle length and strength.
Speaker 2 (20:55):
What does RDL stand for? Romanian deadlift as opposed to
a single Bulgarian deadlift?
Speaker 4 (21:02):
Isn't there a Bulgarian?
Speaker 3 (21:03):
There is a Bulgarians of it. A dead life is
when you lift the weight from the ground up, So
it's more what we call concentric, and a RDL is
eccentric because you lift sorry, the weight goes down as
the first part of the movement.
Speaker 2 (21:16):
Ah, Actually, Paul, I'm doing those, Paul. That's part of
my physiotic prescription. There a bloody get exercise with a
not too heavy Doune bell.
Speaker 7 (21:24):
Yeah.
Speaker 3 (21:25):
You want to be inducing a little bit of discomfort
in the tissue, nothing too serious. You don't want to
feel like, you know, if you're going to the gym
or lifting some weight that you saw for three days afterwards.
But again, get some stimulus and build some length, build
some strength, and your body will thank you for it.
Speaker 7 (21:40):
Thank you, cheers, poor good luck.
Speaker 3 (21:43):
Would you do that without load those exercises first, or
would you.
Speaker 4 (21:46):
Just have something? You'd have something to do.
Speaker 3 (21:47):
You want to have something because something is feedback, and
feedback allows you to feel the movement better. And also
depending on the muscle that you're trying to target, if
you're just moving body weight against gravity, you sometimes you're
not going to feel a hell of a lot.
Speaker 2 (22:01):
Actually, they're also I mean, there are some really guides
on the stuff on YouTube. I guess it's fine in
the right one, but I've seen a couple of very
good demos as well. I can't membe with you told
me about them or not.
Speaker 3 (22:12):
Yeah, I mean there is YouTube I have a love
hate relationship with. There is a lot of very very
good advice, and there's a lot of people out there
that have made a lot of money, whether it's on
YouTube or social media through offering very very poor advice
as well. There's mactually some quite dangerous stuff online to
be fair.
Speaker 2 (22:28):
Yeah, so actually, how would you work out? How do
you work out who that, Because I just used my
built BS detector and there was something that just and
or even just the way they demonstrated, I thought, this
all makes sense. And the way it was filmed on
different and I thought, and it was they weren't selling
it and they're just showing you how to do. I
don't know.
Speaker 3 (22:47):
I don't know, because yeah, I can't switch my clinical
brain off when it comes to watching these videos. So
if you don't have my background and my knowledge and
you're watching a video, I mean some of them are
incredibly polished and very very well done, the great looking videos,
so it's easy to fall into that track. Okay, but actually,
you know, what does the research tell us as effective
and what actually works versus you know, BS is just
(23:10):
two very different things.
Speaker 2 (23:11):
Right, Let's take some more calls. Lynn, Hello, Hello, how
are you two?
Speaker 4 (23:15):
Good?
Speaker 2 (23:16):
Fact?
Speaker 6 (23:16):
Hi? Len Hi. I'm not quite sure what I'm asking for,
but I'll the background. I'm in my late sixties and
I've been going to yoga for quite a long time.
And when I'm in the yoga class and we're on
the floor cross leagues, everybody else's knees seemed to be
on the ground. Mine are about forty five degrees is
(23:36):
and it annoys me. Is there anything in the exercise?
Is anything I can do that to get my knees
down on the ground?
Speaker 3 (23:43):
There may be, well, there may not be. That's a
really good question. How long have you been doing yoga for.
Speaker 6 (23:49):
All five or six years? I have no pain, by
the way, any of this, but it's just annoying.
Speaker 3 (23:55):
So more so women than men have shallow hips, and
that's for childbirth, and so because of that, and it's
just the way that you're built, and because of that
that can affect the way that your knees, particularly in
this particular sort of cross legged position, will drop out.
I mean, similar to Paul, the previous caller, there are
there are probably some things that you can do that will,
(24:18):
you know, slowly under tension create more length within those
sort of tight hip muscles or inner thigh muscles which
accord your aductors. But it also might just be the
way you're built. I mean, I have an opinion if this,
you know, the inability to get your knees down is
not causing you any problems in the way that you're
living your life and active and all these sorts of things.
(24:40):
And I wouldn't worry about it. I mean, it's just
something that you can sort of continue to work on.
But if it's not causing problems, I wouldn't get too
stressed about it. It might just be the way that your
pelvis is built.
Speaker 6 (24:49):
Oh okay, well maybe I surely out of it.
Speaker 3 (24:53):
Yeah I would, And just just keep on doing what
you're doing. It sounds like you're doing a lot of
the right things.
Speaker 2 (24:57):
The thing is for learnis to avoid creating a problem
when there is really isn't. She's just comparing the way
she moves to other people, and yeah, if it's not
apart from that, don't worry about it.
Speaker 3 (25:07):
Oh, and genetics are massive. I mean you can have
two people that are the same age and one person
can touch their toes in one pass and will never
be able to touch their toes. It's there are so
many factors that are that cause our range of motion.
Speaker 2 (25:19):
Yeah, okay, Hey, thanks Lynn's thanks all, good question.
Speaker 6 (25:22):
Bye, Okay, thanks for your help.
Speaker 1 (25:24):
Bye, no worries.
Speaker 2 (25:26):
Hey, I've got a question about warm ups, and I
guess I'm asking for myself. But because you get on
the bike and you sort of start thinking, oh, I
want to get straight into it and set the best
time for something, and I think, and how long I
do I need to give myself without you know, getting
lactic acid sort of going and getting feeling like I'm
exhausting in the first five minutes do I need? What's
(25:48):
what's the story with.
Speaker 3 (25:48):
Warm ups if it depends on the sport that you're doing.
If it's a sport, say like cycling, where there's no
real impact and you're just sitting on a bike and
you're just turning the peedles over, I mean, the warm
up that you would do might only be a few minutes,
could be five minutes. You need to get your heart
rate up, you need to get your blood working, all
this in the muscle's working well, and then you can
probably go into your effort. If you're a runner, for example,
(26:11):
and suddenly you've got impact forces against the ground, then
you will needs to look a little bit different. I mean,
I at a minimum, I suggest to people if they're
going to go for a run, even if it's just
around the block run, you should always walk. Have an
up tempo walk at least the first sort of three
to five minutes, ideally stretching in all these sorts of
things before you run before you do any form of
(26:32):
exercise is a bit of a waste of time. If
you're looking at things from a competitive level, there what
we call primers, which are exercises that you can do
that can sort of stimulate and turn on the key
target muscles that you want before you go into your movement.
But as a cyclist, just sort of jump on your bike,
just cruise for the first five minutes, do some efforts.
(26:52):
I mean, if you're looking at say cyclist or even
runners who say do a time trial, quite often their
warm up will actually be more intense than the actual
time trial itself because it actually sets from a psychological perspective,
the perception that the time trial is easier than the warmer.
So there's all these factors as well.
Speaker 2 (27:09):
There's a certain thing about relaxing when you're putting an
effort in two I found one hundred percent and when
you actually thought, I pretend that it's easy, as you know,
because as opposed to the head when you think, oh,
I'm just grinding away. Then one day I sort of
tried to tell myself just pretend this is easy. Absolutely,
minds an interesting mindset to get into because.
Speaker 3 (27:28):
Also if you're stressing about the situation that stress is
going to be actually affecting you physiologically. If you can
relax into a hard position or a tough effort, then
whatever you were physiologically, what you are generating is going
into the effort, not into keeping your neck and shoulders
or clenched because you're stressed.
Speaker 2 (27:47):
Tim can here's some text. Can you ask you guess
what he thinks about adding a press up to the
total count each day. For instance, today equals eighteen press ups.
Mid year it'll be one hundred and eighty press ups.
You know, there's one press up today, two tomorrow, three,
the day after that, four after that, five, six, seven.
Speaker 3 (28:05):
So to you press ups for one or a great exercise.
If you're looking at increasing your volume, they're all load.
There is a term that we have called progressive overload,
and that's you know, if you are going to get
into something new this year, whether it's running or this
is a term that's more specific in the gym. Progressive
overload refers to how quickly you add weight to a
(28:25):
certain movement, and so typically speaking, you don't want to
go adding more than two to ten percent per increase
in load. Now, if you are doing a push up
one per day. Within the space of a month, you've
increased your load thirty push ups, which shas your number
gets higher, is proportionately going to get less, but that
(28:47):
can be quite a lot. I would use technique as
my defining technique and getting as close to failure but
not failure.
Speaker 2 (28:58):
Yeah, okay, So the ad one each day is I
wouldn't advise that. No, it's a cute idea, but don't
do it.
Speaker 4 (29:05):
Okay.
Speaker 3 (29:05):
I mean, it's still great to be doing this, but
I would think about it slightly more clinically technique and
close to FEI.
Speaker 2 (29:12):
I think press ups have got to be the most
I never enjoyed doing a press up in my life,
even if I got good at them, I was it's like, God,
I hate press ups.
Speaker 3 (29:19):
Yeah, not my cup of tea. But I mean, if
you're looking at shoulder health in particular, if you're doing
a push up and a shoulder pull, you should be
fairly balanced between those two.
Speaker 2 (29:28):
We'll be back in a moment.
Speaker 4 (29:29):
We've got some time to take more calls.
Speaker 2 (29:31):
It's twenty one minutes to five News Talks EDB, News
Talks d B with Greg plain On to beverage talking
about getting that new exercise then going and how you
don't ruin it for yourself, and taking your questions anything
about movement Ashley Hello.
Speaker 8 (29:44):
Hello, Hello Greg. I was just inquiring about what your
thoughts are on the machine like the power plate. I've
been doing all my exercises on that for probably ten
years with a professional trainer, and I haven't used weights,
but I feel I'm well toned as you using all
the exercise is that you can do it with the
(30:06):
straps and so forth.
Speaker 3 (30:08):
I don't This is a difficult. One of the gym
that I treat out of has a power plate, and
some of my colleagues use it a lot and they
get a lot of benefit out of it. I do
know there is good research behind it, but I'm not
entirely sure what the research says that it actually does do.
(30:29):
I believe it is very good from a like a
I think potentially a bone health perspective. I know there's
been claimed around that around the power plates that have
said that you know your muscles are contracting one hundred
or one thousand times a minute, and that's that I
do know for a fact, as well being proven to
be wildly incorrectly when it comes to if you're going
(30:53):
to go to the gym and whatever exercises it is
that you're going to do, just vary it up. Don't
get stuck on one tool, one device, one machine. Don't
go and just jump on the wind train and don't
just go and jump on the tread or the power plate.
Just varied up because variation is going to make a
big difference to you how your body responds.
Speaker 8 (31:12):
Right, So it's been overraded because that's the only machine
I have at homes that fits in the corner. And
you can do every possible exercise known to man on it, yeah,
especially with the strap.
Speaker 3 (31:23):
Yeah, And I'm sure you know you can get some
dumbbells and you can do some squats, and you can
do all sorts of movies on it, for sure. And
I'm not suggesting for a second I think that's a
bad thing. But as far as what the research says,
as far what it actually does do, it's an area
that I haven't really looked into. I know there is
some good research around it, I'm not entirely sure exactly
what that is. So I'm sorry I can't give you
any more advice than that.
Speaker 8 (31:45):
Now I get a lot of conflict the information too,
so I thought i'd just ask, yeah, just cure thoughts
on it.
Speaker 3 (31:50):
Go on to Google scholar and look up vibration training
and see what that says, because that's where a lot
of the research lives.
Speaker 2 (31:55):
Okay, hey, thanks Ashley, thanks for your call. Actually, the
goal setting thing I just wanted to So we're talking
about some people need a goal that I don't have
a particular goal except I like the way I feel
after I've been exercising. But one of the things that
the apps do with Strava is that it's you know,
for instance, I know how fast my ten kilometer. You
(32:18):
know my average speed is for ten k. And I
do wonder whether that's a bit of a trap that
you think, oh, I don't beat my personal best next
time I'm going down hell or how you mutually get
hung up on things. But then again, having just the
goal about going out and giving it a good go
to see.
Speaker 4 (32:33):
What PBS you can get.
Speaker 2 (32:34):
I don't know the goal setting long term versus just
the goal for that day.
Speaker 3 (32:38):
I mean, there are so many variables that will come
into play that's going to affect your Strava segment results,
Like if you go writing on a Saturday morning and
there's no wind and you're feeling really fresh, and then
you go writing on a Wednesday night after a long
session at work and you do the same segment. Then
the likelihood of it being similar is probably very, very low.
But that's where you can make your notes in Strava
(33:00):
and say it was windy or I wasn't feeling great
or whatever it is, and you're just looking at what
Strava is very good at. Is it gives you the
ability to plot positive changes over time. Yeah, and also
it can give you some good indication if you're actually
overtraining and doing too much, because you can plot your
data and you can see yourself someone to fall away.
Speaker 2 (33:16):
It's got these default goals as well. So the goal
that's set for me is to do three rides a week,
and it tells me, you know, you could probably go
for a ride tomorrow or something, and I'm ahead of that,
and I guess that doesn't hurt, doesn't.
Speaker 3 (33:29):
A sport like cycling, in comparison to a sport such
as running, you can get away with riding pretty much
every day without overly worrying about the potential effects of
overtraining running is a very different beast entirely.
Speaker 2 (33:43):
Yeah. Well that's probably what I love about it is
if I just think I need some fresh air and
get a little bit of blood moving around the system,
I just go.
Speaker 3 (33:49):
Yeah, and just go for a cruise. Absolutely.
Speaker 2 (33:52):
By the way, there's a technical question I might ask
in the break about that. Actually, but here's one from
What's Not doesn't say it? It's from Hi. Is this
I think we need to put quotes around it. Is
this ZoZ two running I keep seeing on reels? Is
it a real thing? I'm a fifty three year old female,
used to be very fit in my twenties and trying
to get back into running.
Speaker 4 (34:13):
What's the same two thing?
Speaker 3 (34:14):
If you look at the let's just say we've got
an effort pyramid or a triangle, and you are training
for a particular event, which doesn't matter whether it's a
long distance event or a high power event. What you
must have is what we call a very strong aerobic base.
Think of it as been the foundation of your house.
(34:34):
And within that triangle, within that pyramid, probably the bottom third,
which is the big part of the base, should be
made up of your Zone two training. If not the
bottom half of it to be fair. I mean, I
work with some very very powerful sprint orientated athletes and
they still spend about eighty five percent of their time
training in zone two.
Speaker 4 (34:55):
So what's zone two?
Speaker 3 (34:56):
Zone two is it's a level of effort where it's
sort of like tempo. It's the sort of an effort
whereby let's just say you're going for a run, you
could run for approximately forty five minutes to an hour
and you could hold a light conversation. There is a
way that I have been told and it's been told
to me by an exercise physiologist up at High Performance
(35:16):
Sport in New Zealand, so I trust that it's valid.
A good way to predict your zone two is one
to eighty minus your age, So that would be your
heart rate level that you are looking at trying to
achieve in order to be in zone two. So just
think of it as being the base of which your
cardiovascular health is.
Speaker 2 (35:35):
Sounds like a plateau that's not easy to reach either
though if you're just jogging. Some people be jogging that
struggle to a light conversation as soon as they hit
a light job.
Speaker 3 (35:45):
Yeah, it's all dependent on the individual in their history.
But there are five zones, zone one to zone five.
So zone one would be walking or yeah, a very
low level running. Zone five is as hard as you
can possibly go. So zone two is that sweet spot.
And if you are going to invest in time and
cardiovascular health and just because you're trying to look after yourself,
(36:05):
that's where you'd spend all your time.
Speaker 2 (36:07):
Okay, look, we've got time for another call. Maybe you've
got some texts to get through here with Greg Pain,
and we'll be back in just a moment. It's eleven
and a half minutes to five. It's news talk said
be My guest is Greg Pain. Let's saving a look
at another quite a few texts coming on this stuff.
High time on fifty seven. Work out five to six
times a week with various strength training exercises. But I'm
(36:28):
struggling with cardio as I'm experiencing joint pain, especially my knees.
Any idea how to keep my cardio up? Many thanks soon.
Speaker 3 (36:36):
I would advise straightaway to reduce your strength training volume down.
We know from an evidence based perspective that if you
go to the gym once a week, you get what
we call a stimulus response. If you go twice a week,
you get a big jump. If you go three times
a week, you still get a jump, but not that
big a jump. And if you go four times a week,
(36:56):
then the incremental increase in stimulus is very very little.
So three times a week and going to the gym
is plenty.
Speaker 2 (37:03):
Could that be having an effect on joints as well
if you're doing too much strength training.
Speaker 3 (37:08):
I mean, look, there's been this discussion for many, many
years that you see orthopedic surgeons, and no disrespect to
orthopedic surgeons. I would love to be an orthopedic surgeon anyway.
They there has always been this discussion that you know,
certain exercises, whether it's squats or deadlifts, are bad for
your joints. That is patently wrong. But if you're doing
it a lot, and if you are not followings that
(37:29):
are the principles of progressive overload, if your technique is
not necessarily again I don't like to use the word perfect,
so it doesn't exist very easy to overload a joint,
which could be affecting your cardovascular You know the comfort
that you have. So I'd go down to three times
a week in the gym and I'd start with the
walk run program. If running is the goal, start really
carefully and just build up that well.
Speaker 2 (37:48):
Also if the problems with the knees, I would have thought,
if you've got the settings right, even an exercise bike
at the gym, a bike, I mean yeah, I.
Speaker 3 (37:55):
Mean that's still going to it's still going to give
you cardiovascular but walking is always going to be better
because of the ground impact forces. But if your bone.
Speaker 2 (38:01):
Health okay, Ron says, we've started using many bands. You
think of them for resistance training season it rong bands.
Speaker 3 (38:07):
I mean whether it's a thera band or a theraugh loop,
or a power band or a very very good tool. Again,
it comes down to the amount of stimulus that they
can offer. I use power bands a lot, very very
good tool and also the one thing that I do
like about them is that they're incredibly versatile. You can
take the many where you want, and just by making
a few subtle changes, you can make an exercise go
from very easy to very hard. So they're a really
(38:29):
good tool, and they are very good from a neuromuscular
perspective as well.
Speaker 2 (38:32):
Just on the cardio thing of a friend who was
basically told to get in shape from a nutrition aspect
like walking. Walking is so underrated as a tool for
cardio as well.
Speaker 3 (38:42):
Totally agree, just get so. And the thing is that
you can go for a walk, you can walk the dog,
you can go and walk with your best friend and
have a chat. But if you're really trying to get
the best out of walking and needs to be slightly
upspeed so you feel like you can have a conversation,
but you can't full blown gossip.
Speaker 2 (38:58):
Yeah, gossip actually on the waight thing because you've got
that bone density program, you're doing it, Yes, sport, how's
that going?
Speaker 3 (39:07):
Exceptional? I am in the process of trying to find
a commercial space to set up my own rectus around
specifically for bone health.
Speaker 4 (39:14):
What's the goal of it?
Speaker 2 (39:15):
Why do people would why would people have a look
at the bone health women as you're getting older, Well yeah.
Speaker 3 (39:20):
Women more so than men, are told, particularly when they're younger,
you know, you're got to look after your bones. Good,
to look after your bones. And the reason is because
as soon as you hit menopause, one in three women
experience osteopeniurostereoporosis. And what we do know with that and
one on five men as well, And what we do
know with that is that you know, when you have
a fall as you get older, if you've got poor
bone mineral density, the likelihood of a fracture is very high.
(39:42):
So these programs, we know from a very high level
of resistance training can actually reverse and can slow down
and reverse your bone mineral loss. So and again with
that comes the reduction of falls, grip strength, mental health improvement,
all these sorts of things.
Speaker 4 (39:58):
It's funny, isn't it.
Speaker 2 (39:59):
It's so counterintuitive to what we understood decade or two
ago about you know, weights and getting older.
Speaker 4 (40:04):
But you get into it and.
Speaker 3 (40:06):
The key thing with it, which is crucial, is it
technique is everything. I mean, I've been doing these classes
now for four months. It's the hardest thing that I
do in my week, and I've got some very difficult,
technically difficult clients. And the reason why is because in
a group environment, every technique is key and you must
follow progressive overload. But if you can do that, you'll
be sweet.
Speaker 4 (40:25):
Okay.
Speaker 2 (40:25):
People are interested in that, they can go and check
out your website by sport. Yeah yeah, hey, great, great
Tevians Studio. Thanks for coming in for the first show
the year.
Speaker 3 (40:34):
But a great way to start. I'll look sticks in
twenty six.
Speaker 4 (40:36):
I'll look out for you.
Speaker 2 (40:37):
I'll look out for you. What is it wing foiling?
Speaker 3 (40:39):
And I'll look out for you. And to Mickey driving
your Licra shorts, Tom Florro yellow Plant.
Speaker 4 (40:44):
I'm not there yet. I'm a bit.
Speaker 2 (40:46):
I have a bit conscious of the middle aged man.
Speaker 3 (40:48):
You've got to do it. You'll never regret it.
Speaker 4 (40:50):
Yeah, how colorful can I go with the top?
Speaker 3 (40:51):
They're very Just don't go white, I think problem.
Speaker 4 (40:56):
I'll get a sponsored uniform. Hey, thanks mate, thank you
so much.
Speaker 2 (41:01):
We are back with a new guest for Smart Money.
Speaker 4 (41:03):
He is the CEO of Rubber Bank. Todd charteris is
with us. Shortly. This is news Talk ZEDB.
Speaker 1 (41:15):
For more from the weekend collective, listen live to News
Talk ZEDB weekends from three pm, or follow the podcast
on iHeartRadio.
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