July 7, 2024 • 41 mins
This week on the Health Hub, bioSPORT sports biomechanist discusses the realities of osteoporosis.
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Speaker 1 (00:05):
You're listening to the Weekend Collective podcast from News Talks B.
Speaker 2 (00:39):
Yes, welcome back. This is the Weekend Collective. I'm Tim Beveridge.
If you've missed our Politics Central. Some fascinating couple of discussions,
uh there with James Smith on the roding thing and
Auckland Council's policy vote against the government's changing of the
speedmen and all that. But and also Lockwood, Sir Lockwood
Smith about the UK election result. But some surprising comments
from Lockwood not maybe not surprising for him, but I
(01:01):
was a touch surprised about his take on F P
P and m MP. You can go check that out
when you wear podcast. Go to the Weekend Collective on
iHeartRadio is probably the best spot right now, though it
is time for the Health Hub and joining me is well.
He's a regular for those who are tuned to me regularly,
and good on you for doing that. And his name
is Greg Paine. Greg, howre you going?
Speaker 3 (01:22):
Good afternoon? I'm very well. Thank you.
Speaker 2 (01:24):
Now you are one of those insufferable folk who looks
like it's still summer because your feet are still tanned,
and because you've come in in jandles, because you're cruisy,
laid back sort of guy. But you if I was
to just beam into the studio now and somebody is
to tell me, by the way, Tim, you're beaming into
summer and your next guest is Greg, I wouldn't be
surprised because look at you.
Speaker 3 (01:44):
The problem is that I spend so much time on
the water, and I never ever like to wear boots
booty has but I'm on the water. Son's constantly exposed
to the environmental.
Speaker 2 (01:54):
Is it cold out there? When you're sort of kite
are you kite surfing or what are you doing?
Speaker 3 (01:58):
Wingfoil wing?
Speaker 2 (01:59):
Okay, what's that?
Speaker 3 (02:00):
So it's like almost like a surfboard that's foiling. So
we're above the water and we're holding onto a kite directly, okay,
versus a kite which is on twenty.
Speaker 2 (02:08):
If you let go, would it fly away? Or are
you tethered? It's attached to me, It has to probably
has to be tethered.
Speaker 3 (02:14):
I have lost it. I have lost it once. Actually
really yeah, I've had my line snap and blew away
pretty much got to ring a toto from Comar on
my beach so and someone managed to pick it up,
So I was very thankful for that.
Speaker 2 (02:25):
How did you get it? But how did they know
it was yours? Did you have?
Speaker 3 (02:29):
I had? I had a I called up coast Guard
just to advise them that I'd lost my kite, and
the woman professed her undying love to me straight away,
because obviously that someone had found the kite and they
were thinking, oh lord, someone's in trouble. We better send
coast guard out to look for this guy. And I
called it the exact right time, and she said, oh,
I love you so much right now, So that made
my dad.
Speaker 2 (02:49):
Actually, by the way, good on you for calling the coastguard,
because that's exactly who should call and as opposed to
people going on the cot blew away or never mind,
forget it and.
Speaker 3 (02:57):
You don't want to send those guys out unnecessarily.
Speaker 2 (03:00):
Good on you anyway. Hey, by the way, you must
be getting very excited for the I am really looking
forward to the Olympics.
Speaker 3 (03:08):
I'm genuinely unsure as to whether I can watch really,
so I'm so because your connection with the canoeists in particular. Yeah,
I mean to watch all those girls. And it's also
because I know just how much work goes on behind
the scenes that people don't appreciate and just how hard
it is this process of getting ready for the Olympics,
(03:30):
and the emotion, the psychology.
Speaker 2 (03:33):
Make it even worse. Put some money on us.
Speaker 3 (03:36):
I'm not a betting person. I mean I would still
put my money down on Lisa for sure, because I
know just how incredibly talented she is. But yeah, I'm
very thankful I'm not a betting person.
Speaker 2 (03:50):
Isn't it amazing that the tension on this is about
which New Zealander is going to win? Sort of thing
when I've got to make I almost want to go,
you know, sort of unjinks the whole thing, because it's
not a case of will will you know Lisa Carington
when now she's got her a right of all, who's
going to be on the water Amy Jimmy Fisher who's
beaten her recently, So it's going to be fantastic. But
(04:11):
bad track athletes as well, though the high jobs.
Speaker 3 (04:14):
I mean, Zoey Hobbs, our sprint is absolutely remarkable. I mean,
we've got and our cyclists are our world world class
road cyclists, and our track guys and girls obviously as well.
But we've got some incredible going to the Oh yes,
but I agree with you. I think the track stuff
will be super exciting.
Speaker 2 (04:31):
Well, there's something about the Olympics in the track, and
I know we've got to get onto our topics. But
it's nice to band for about the stuff. But I
do you know, essentially the Olympics the one for track
and field, that is the pinnacle, whereas we have soccer
World Cups, we have all sorts of tournaments, but track
and field. And you know, I still miss it, you saying,
of course, because he was such a showman that.
Speaker 3 (04:52):
And just the timing he would have when he's sprinting
full gas and still have the ability to turn the
left and smile for the cameras.
Speaker 2 (04:59):
As his cross sacrifice I wanted as world record.
Speaker 3 (05:04):
Probably did to be fair.
Speaker 2 (05:05):
Currently he slowed down on one of his world records.
It's like he started celebrating about five meters out. It's
like that's point two point zero two of a second problem.
Speaker 3 (05:13):
And also what we know about sprinting is sprinting is
not about who's the fastest. It's about who decelerates the slowest.
But I strongly suspect that even at top speed he
was or was still faster than anybody else anyway, so
he was very very fast and he didn't slow down,
so that made him.
Speaker 2 (05:32):
Just amazing as he is was. Anyway, look, let's get
on to the topic at hand now, even it's the
we're going to talk about heavy lifting resistance training. By
the way, if anyone, Greg is a biomechanist, and if
you've got any questions about movement and maybe it's a
(05:53):
problem you've got with a persistant injury, where you can
share something to gregor he might be able to give
you some guidance. Possibly he's not a physiotherapist, so he
won't ask.
Speaker 3 (06:00):
You movement specific, movement specific.
Speaker 2 (06:03):
Okay, and I haven't met this for a while, but
Greg actually also helped me with a persistent little injury
I kept on having and he basically just filmed me running.
He needed a pretty fast camera for that obviously, and
analyzed my gait, my stance, my thread what's called cadence
(06:23):
and no problem since so I can't complain anyway the
lift osteoporosis. Though in particular, what we what have we
learned about heavy lifting with ossis.
Speaker 3 (06:34):
The non farm I can't say this word pharmacological.
Speaker 2 (06:39):
Now you did that sounded pretty good.
Speaker 3 (06:41):
Correct, So word did I struggle with. I mean, there's
obviously very good medication out there that helps osteopenia and
OSTEOPOROTICCT suffer. So osteopenia, for those who don't know, is
like the precursor to osteoporosis. It's a sliding scale. I mean,
I can, I can discuss what is osteoporosis from a
T scale perspective if you kneed me too, but from
(07:01):
a what so sorry from it?
Speaker 2 (07:03):
You just said it from a T scale spect and
you know what that is.
Speaker 3 (07:06):
In order to be diagnosed as osteoporotic or having osteopenia,
you need to have what's called a dexa scan, and
the scan will look at your bone density. Now, a
normal healthy bone is when you have a T score
of greater than minus one. So if you if you're
minus one is the is the baseline. So anything from
(07:26):
minus one to minus two point four T scale osteopenia
two point five or less is osteoporosis. So historically there
has been good understanding that resistance training is a helpful
tool to maintain strength. But because with osteoporosis, bone becomes
(07:47):
more porous, therefore it becomes more brittle and so there
has been a lot of fear or uncertainty around the
effect of heavy lifting, and heavy lifting is regarded as
when you lift weight that is greater than eighty to
eighty five percent of your one repetition maximum, so one
irm there's the heaviest load you can lift.
Speaker 2 (08:08):
Because intuitively people think, with my bones a brittle and
I'm going to start lifting heavy weights, they're going to snap, yeah,
and you feel vulnerable. So there's a psychological barrier too, isn't.
Speaker 3 (08:17):
That in This study complete? And it's a very well
peer reviewed study.
Speaker 2 (08:20):
So it's what's it called.
Speaker 3 (08:21):
It's basically look up the Lift More study, so it's
l A F T m R. It was done in
twenty eighteen out of a Griffin University in Australia and
lift More. I've got it here written dancause I can
never remember the exact order. Is short for Lifting Intervention
for Training Muscle and Osteoporosis Rehabilitation.
Speaker 2 (08:40):
Do you think they really tried to make that sound
like lift more in other words, lift more weight? Because
it does seem like an interesting coincident.
Speaker 3 (08:47):
It's the most perfectly named study I can think.
Speaker 2 (08:49):
Of, except they're missing their e but that's because it
probably helps make it look like a more of a brand.
They had an e it would just look like I.
Speaker 3 (08:56):
Actually went to look and see if you can buy
a lift more dot com, but it's already been sold,
so that's been okay. But what this study did but
which was really interesting, is it had fifty women. They
were all postmenopausal, so there were five years postmenopausal. Average
age was sixty five plus and minus five years. The
average T score was minus two point one, so that
(09:16):
they were.
Speaker 2 (09:17):
Quite but they were heading towards Austria process. That's the
average T score so to two point ONEUS.
Speaker 3 (09:24):
Minus two point one. And there were fifty women in
each group. So there was the control group, which is
the normal that I'll use it inverted commons normal group,
and that is where they had these particular women doing
home based exercises two times a week for thirty minutes
and it was basically like Pilarti stuff like lunges, squats,
just healthy stuff, very lightweights. The maximum amount of weight
they could lift was three kgs and their repetition count
(09:48):
was between ten and fifteen repetitions, so it was quite high. Conversely,
the experimental group. Both groups had fifty women. They had
these women lifts five repetitions, were five sets of five
repetitions with two reps in reserve. So what that means
is they were lifting really really heavy for them.
Speaker 2 (10:08):
And it meant they could they possibly could do two
more if they tried to fail.
Speaker 3 (10:13):
But let's stop correct to failure. And they did dexter
scans before and after and so as I say, these
women were all osteoporotic. And what they found.
Speaker 2 (10:23):
Was and what was that?
Speaker 3 (10:23):
How many groups were there too. There was the experimental
group in the control group. It was an eight month study.
It was two thirty minute sessions per week. The experimental
group was supervised, so there were groups of eight with
a sports therapist or a physio over watching making sure
their technique was good. At the end of the eight months,
(10:45):
only two women pulled out or one was extracted out
she didn't disclaim some medication. One woman pulled out for
travel reasons. Other than that, ninety two percent of the
woman who started completed it. And their bone density so
the average age was sixty five. There were postmenopausal these women.
Their neck of femur, which is the top of your
thigh bone, your neck of fema and your lumber spine,
(11:07):
your bone and your lower bones on your lower back,
their bone density increased, which has never been identified before.
So the control group who were doing the light weights
and the lunges and the stretches, their bone density continued
to decrease.
Speaker 2 (11:20):
So their bone density increased what marginally or increased to
a level where would have kept and what do we know?
Speaker 3 (11:27):
Well, so this study only lasted for eight months. So
what they found is that you need to do these
sort of intervention plans for a good period of time,
a minimum of four months to start seeing any change.
But they kept it going for eight months.
Speaker 2 (11:41):
So I guess it stopped it getting worse and so
in fact, it improved it absolutely.
Speaker 3 (11:47):
And what they also found which was really interesting, is
because so the experimental group, the lift more group, they
were doing deadlifts, back squats, they were doing an overhead
shoulder press, so they were standing with weights and pushing
the weights vertically up. And they were also doing what's
called like a drop chin up. So there must be
like a pliometric chin up where your bounce seeing and
doing the chin up so your feet are hitting hitting.
Speaker 2 (12:07):
Funny enough, those are pretty much the four exercises. My
guy gave me yeah, and just to failure. I don't
think it's I was last yea product. He just said,
do some heavy lifting it gratefully.
Speaker 3 (12:20):
You listen to the likes of doctor Peter Attire and
these guys who are big into the wellness sort of
global community, and the one thing they talk about is
resistance training, lift heavy weights and don't be afraid to
do it. Because the one thing that was most interesting
in the study is that of all the women in
the lift more group, no injuries were sustained. There were
(12:40):
no fractures, there were no cracks to the bones. One
woman strained her back very slightly doing a deadlift. That
meant that she couldn't do the next session, but she
could continue on for the rest of the eight months.
Speaker 2 (12:53):
I think that's the trick, isn't it is to get
into that stuff without blowing a food food.
Speaker 3 (12:58):
Well. The real key to this is that they've shown
that it's safe, but you need to be supervised, so
if you don't have a history of and they've also
shown sorry just to interrupt myself, is they've also shown
that the benefits of this sort of work can be
started at any age. At all, Like, if you're well
into your eighties already and you've got osteoporosis, you can
(13:18):
go to the gym with the right amount of supervision,
that which is key, and you can start to make
positive changes by doing this. Because what they've also founder
is like in New Zealand there's something like plus or
minus four thousand osteoproduct fractures of the hip every year.
So that's because of falls.
Speaker 2 (13:35):
So that's not that's not actually just a quick question
and this might well you might may m I not not.
But when people need a hip replacement, is that because
of an osteoporitic or is that just because the hip
dronts were worn acts we're living longer and.
Speaker 3 (13:49):
All osteoarthritis traditionally really yeah, so it's so.
Speaker 2 (13:54):
You have joint where naturally I thought everyone just about
had to have a hip replacement.
Speaker 3 (13:58):
If you know we're of a similar age, if you
scanned our hips, we've probably got you know, changes or
degradation within our hurt because it's age related changes. And
what MRI studies have also shown is that you could
have one hundred people of the same age, men or woman,
same age doesn't matter. Witch group, and you can study, sorry,
you can scan their hips and some or knees, doesn't
matter which joint we're talking about, and some will have
(14:20):
high levels of degradation and some will have low levels.
And there's no correlation between pain and discomfort and dysfunction
between what the scan shows and what you feel. So
someone could have like very low levels of osteoarthritic changes
in their knee and have quite a lot of discomfort,
whereas someone could also have very high levels of arthritic
(14:43):
change in the knee joint and have minimal discomfort and
can go running and riding and leading a normal healthy happens. Well, yeah,
that does get progressively worse. And there are you know,
there are studies around osteoarthritis which shows not the same
as the lift Moore, So osteoarthritis and osteoporosis clearly are
two different things, and the ostiothritic heavy lifting protocols shown
(15:08):
it doesn't make any difference relative to joint comfort now
in comparison to lighter weights. But what it does do
is it builds more strength around the joint, which is
a positive thing as well.
Speaker 2 (15:20):
So either way, heavy lifting is a thing.
Speaker 3 (15:23):
Yeah, it has been a gravitational shift in the last
few years towards and everybody has the capacity to do
it in some way, shape or form, and that fear
around heavy lifting needs to be removed.
Speaker 2 (15:37):
Okay, we'd like to take your course. If you've got
any calls around this something, I know we're giving you
good information. You might think, what have I got to ask?
But and it comes to just getting into the weightlifting
as well. I'm sure Greek can offer a little bit
of insight into into that if you decided. And I
think the thing is for many people who once they
get older, and I guess as you slow down, if
(15:57):
you've become less active. I mean, hell, I don't want
to generalize too much because I tell you what, there's
a lot of older people who have probably put younger
people to shame. Were stuck on their devices all the
time while you're busy clowning, climbing should I say climbing
up So something.
Speaker 3 (16:13):
I did a presentation last week to a group of
to my partner Kirsty's Mums group in Melford, Corra Hairy
Club and it was about one hundred woman average age
probably mid to late seventies, and this one lady came
up to me.
Speaker 2 (16:25):
Hope you're right on that, because if they are younger,
you're in trouble.
Speaker 3 (16:29):
Susie's over in Vancouver. I can't hear this numb But
this one particular woman came up to meet the end
of it and she said, you know what, and she
was seventy five. She told me her own she said,
I've been lifting weights since i was seventeen. I've just
had a scan done. I've got the bone health of
a twenty year old.
Speaker 2 (16:43):
Wow. She was just showing up and her.
Speaker 3 (16:45):
Posture was And one thing that was really interesting with this,
you know, going back to the number of fractures that
we see arth osteoproduct fractures, is with this particular study
that the average height of the woman doing in the
lift more group increased, so they actually managed to stop
that sort of thought called cophotic flection, that that flection
forward by lifting heavier weights. And what we know from
(17:07):
a mechanics perspective, if you're more upright, your center of
mass is more over in a vertical plane, less likely
to fall.
Speaker 2 (17:15):
Okay, right, We're going to take some calls. Eight hundred
and eighty, ten eighty. You can text on nine two
nine two and we'll be back in just a moment.
And if you wanted to know about getting into weightlifting
and some suggestions on how to. I don't mean weightlifting
like your precious Mackenzie at the Olympics. Of course that's
a retro name, isn't it all precious? But we're talking
(17:35):
about getting in lifting heavyweights, something that marked to you
sound a little foreign, especially if you're getting a bit older,
but it could be the answer to improving your bone health.
It's twenty four past four News Talk set B and
(17:57):
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Speaker 1 (18:54):
When it comes to the collective, it's all about you.
The Weekend Collective with Tim Beveridge News talks at be.
Speaker 2 (19:01):
Yes and taking your cause. We're talking about weight training,
weight training, heavy weightlifting, resistance to resistance to thank you, Greg.
What sounds a bit with Greg pain? That's the millfluous tones.
Speaker 3 (19:12):
You hear that.
Speaker 2 (19:12):
That's Greek right now? Right Net? Hello?
Speaker 4 (19:17):
Yeah, Hi Thisten. About twenty five years ago, I used
to go to the gym and I'd pulled down one
hundred cages, so I kind of had some experience of it.
But look, six weeks ago I picked up long COVID
between two weeks and a recliner before I went to
hospital because the vice says I don't. I had three
(19:38):
weeks in a hospital bed and then another two to
three weeks floating around and a recliner at home. So
consequently my muscles have turned to flipping mush and I
know that, and I'll try and walk up to steps
and I'm trying to get oxygen back into the lungs.
I'm about eighty percent now, but throwing rumor toy an
ankle and an ankle fusion and a total on the
(19:58):
other leg and all sorts.
Speaker 2 (20:00):
Of wars mate.
Speaker 4 (20:03):
Yeah, at the angle over the last ten years. But
there's no joke that long COVID an three.
Speaker 3 (20:13):
So what this is. This is really interesting stuff because
what we know. And my brother is a physiotherapist in
Melbourne and they run an osteoporotic class. I'm extrapolating between
what you've just said to me and what I'm about
to say, and they've shown that it doesn't matter how
old you are, it doesn't matter what you've done in
(20:33):
the past. You can start literally by lifting a broomstick
at the absolute lightest amount of weight possible, just by
starting to start really really light, and just build your
confidence and build your structural resilience in that sort of
movement pattern. And I always say, look, if there was
one exercise I would prescribe my entire client base and
(20:55):
one exercise only. It would be a deadlift. And that's it.
Because you can start incredibly light. It doesn't it's not
a complex movement. I mean, there are things that we
see you do and don't do. But you can absolutely
start from any sort of weight and you want to
just start to build that stimulus over time where you
feel more and more comfortable lifting heavier weights. And yes,
(21:18):
you going.
Speaker 4 (21:20):
I remember trying as telling me years ago, if it hurts,
it's working.
Speaker 3 (21:25):
Yeah, I'm not such a big fan of that. I mean,
if you're dealing with, say an Achilles tendinopathy, then yes,
I would agree with that. But no, I mean, there
are things that we want to see you do from
a structural perspective when you're doing so you're deadlift or
your back squad. But as I as, I'm just trying
to say, don't feel like that because of your age,
or because of your history, or because of your injury history,
(21:45):
you can't do it, because you absolutely you can. You
can regress to the point that you can manage the
situation and the load.
Speaker 4 (21:53):
Start with a couple of cogs on the old balls.
Speaker 3 (21:57):
Absolutely, I build.
Speaker 2 (21:59):
Do you need what I mean, should you get some
side don't say supervision, but you know I mean it
doesn't hurt to have. Well, it's probably quite advisable, isn't
it to get some sort of input from somebody who
can keep an eye on your first few session or two.
Speaker 3 (22:10):
Ideally, if you don't have a history of going to
the gym and having confidence in how to lift weight,
then yes, and particularly this study did show if you
have osteoporosis or osteopenia, then you absolutely must get supervision.
But if you've spent on the gym in the past,
a deadlift is not as I say, it's not that complex.
So just start to build over time and you will
(22:32):
notice a difference.
Speaker 2 (22:33):
Good on you, a good luck nack y Okay, well
he's got a sense of hum about it. At least,
good on you. Hey, just quickly, here's one after my
own heart. How does snow skiing help increase bone density?
Speaker 3 (22:48):
Not really no, So the reason being is because in
order to improve bone density, that's why in this lift
more study they had the plometric chin ups because you
need to have contact, you need to have weight bearing
contact with the ground. And yes, you are upright, but
you're sliding. So they've shown studies have shown that things
like riding a bike in swimming do not help bone density,
whereas walking and running do. So if you're doing nothing
(23:11):
or skiing, definitely ski, but you're going to get more
by walking and doing some light jobs.
Speaker 2 (23:17):
And the scenery is nice too.
Speaker 3 (23:18):
Absolutely.
Speaker 2 (23:19):
Actually, I've got one other quick one just before you
go to our text callers who are lining up as well. Hi, guys,
I'm eighty years old to practice yoga for fifty years.
My practice includes a series of handstands. Is this equivalent
to doing weights? Cheers K.
Speaker 3 (23:34):
That's a really good question. I mean you are certainly
putting your body weight in a vertical plane above your
shoulder joints, so I mean, yes, there is going to
be stimulation. So the reason why the study was so
beneficial was because it showed that bones like to be
bent and twisted and tortured, not excessive.
Speaker 2 (23:51):
No, No, I know.
Speaker 3 (23:53):
That's why we keep that rep count within that certain zone.
So doing something like that, like a handstand, is certainly
going to be beneficial in some.
Speaker 2 (24:00):
Sounds like Kay's asking, is that enough? And I'm going
to guess and say No, your probably be picking up
some dumb bells.
Speaker 3 (24:06):
Yeah, this should be more okay, more stimulus.
Speaker 2 (24:09):
Yep. So okay, while you can feel smug about doing
your yoga and handstands, K and good on you.
Speaker 3 (24:14):
Absolutely I can't do a hand that's.
Speaker 2 (24:16):
Something else on there with the right supervision of course. Right,
let's carry on, Sally. Hello, Hello, Hi Sally.
Speaker 5 (24:24):
When you say lifting weights, is that up to your
shoulders or above your head?
Speaker 3 (24:31):
So the only within this particular study, the only over
the shoulder exercise was so they did it in standing.
It's called an overhead shoulder press. So it's like you've
got standing upright, looking at a mirror, for example, and
you'd have a bar of an appropriate amount of weight
for you, and you're literally just pushing the bar vertically
up towards the ceiling. So I mean, if you have
(24:52):
a shoulder issue that would stop you from doing that,
then you could leave that out. As I was sort
of saying to Tim just before, just even doing your
deadlifts or your back squats is going to be hugely beneficial.
But yes, that was the only exercise where it was
over the head.
Speaker 2 (25:08):
Yeah.
Speaker 5 (25:09):
Actually there, Well, another thing I have got us to process.
I'm very quite elderly and of recent if I've been down,
when I stand up, it feels like a base for
moving out of my spine and clicking back. It's not
terribly painful, but it's very concerning.
Speaker 3 (25:32):
I would certainly get a good physio to have a
look at that, just to make sure there's no sort
of instability within the spine. I would get that checked
out if I was your selling.
Speaker 2 (25:40):
Up, Okay, get that. Thank you for your call, Sally,
And I think it's worth saying that, please don't take
this advice, isn't it if you haven't exercised before, and
you just don't go bursting into your gym and blow
off and blow valve, get some good advice and supervision
to ease yourself into it with me if yeah.
Speaker 3 (25:55):
So within the study, what they did is within the
first month they started at body weight, So the first
month of the eight months, they were not streatting to
heavy thing. That was spending that time trying to figure
out technique and what was the appropriate amount of load
for them, So they weren't just ripping into it straight away,
and they were very very cautious.
Speaker 2 (26:12):
That doesn't mean shoulder pressing your own body weight. It
means doing a squat without any weight, correccept your own
body correct. I don't know what they'd do with the
old above the head thing, and what would that be?
Something quite light anyway?
Speaker 3 (26:22):
Literally, just yeah, it doesn't need to be heavy.
Speaker 2 (26:27):
Okay, let's just check the time here. So many, so
many questions on the text machine as well. But osteoporosis,
what particularly well, ALA's Angela, You've got a question around
what particular exercises?
Speaker 6 (26:41):
Oh, hi Angela here, Hi, Hey, I'm fifty four and
I've been diagnosed with that osteopinia and I've recently had
an infusion to help with own strengthening. I think you
answered my question. I do a lot of cycling, but
it seems like that's not a great solution for improving things.
(27:06):
So I do have aches and pains with our writers,
so lifting anything above my head's quite painful. But I'm
thinking a standard of standing these school day is does
that help.
Speaker 3 (27:20):
With respect to standing desks? The best piece of advice
I can give anyone is try and vary it up
as much as you possibly can. So try not to
stand all day or sit all day if you have
the option. Within that setup to change it. Recommendations are
typically around changing every forty five minutes or so, which
I realize could be logistically challenging, but that tends to
be what they suggest as far as changing things up
(27:41):
is concerned.
Speaker 6 (27:42):
Okay, yeah, so when I'm not standing, I'm on a swist,
sitting on a Swiss ball. So yeah, so can you
explain to me what a deadlift is?
Speaker 3 (27:50):
So deadlift, there's two different types of deadlift. There's a
traditional deadlift and the crazy Eastern European version, which is
called a Romanian deadlift. So it's when there's a weight
on the ground or you're holding onto a bar for example,
and it's basically like a hip hinge. The best way
to describe it is like the Romanian deadlift is, in
my opinion, the better of the two, and it's almost
like you're bowing to the king, so it's a it's
(28:11):
a hip hinge forward. You're just holding onto the weight
with your arms, so gravity determines where the weights go
and you're just literally hinging forward. So what it is
doing is it's strengthening what we call your posterior chain,
which is your hamstrings, your butt muscles, and your lower
back muscles, okay.
Speaker 6 (28:28):
Very simple movement okay, And so you don't necessarily need
to be lifting things above your head to get the
improvement that okay.
Speaker 3 (28:37):
So there was that one exercise in the study, which
was the overhead press. If you have shoulder issues, I
would leave that out and just stick with your back
squats and your deadlifts and some some plyimetric stuff which
is why they did the chin up. Yeah.
Speaker 7 (28:49):
Perfect, Okay, thanks.
Speaker 2 (28:53):
We've got some spear lines. Now we'll be talking to
Joe in just a moment. But got lots of text
but if you want to give us a call, you
want to jump the queue on a question for Greg
around getting into the heavy weightlifting and as I say, heavyweightlifting,
actually lots of questions. Actually one that relates to sort
of vanity, how women sort of are worried about suddenly
becoming or big and muscular and you might be surprised
(29:13):
actually that that's possibly teaser alert? Is it a myth?
Speaker 4 (29:18):
I wait?
Speaker 2 (29:18):
One twenty one minutes to five news Talk said be
Garmon man Favor and welcome back to the health up
(29:44):
on the week in Collective on Tim Beverage, My guest
is by a mechanist Greg Pain. He's by a mechanist
to the stars, as I like to say. He might
resist that description, but just just cap with that if
you want to check out his work though BioSport dot
co dot nz and he's got some articles that you
can also read. I think there's some interesting guides on
certain subjects.
Speaker 3 (30:01):
And I actually read a blog post on this lift more stuff,
so there's more depth into it.
Speaker 2 (30:06):
Just quickly before we go to the cause the hesitancy.
Some women may have who think that if they pick
up a heavy weight too many times, it's going to
turn them into Arnold's Swartzenegger.
Speaker 3 (30:16):
Correct, incorrect, incorrect. So what we know is that the
rep counts, which is a number of times you perform
the movement, determines how much strength or muscle mass or
whether it's a strength endurance type of movement. So with
the osteoproduct stuff, they're doing five repetitions only. That is
(30:37):
not getting into the muscle hypertrophy zone. That is only
in the strength zone. So you're building muscular strength near
and muscular strength, but you're not putting on muscle mass,
so you're not going to suddenly get big quads or
big bulky shoulders.
Speaker 2 (30:49):
So, and it's generally determined by body type anyway.
Speaker 3 (30:54):
And there is a correlation between overall physical and musculosky
little health and the amount of lean muscle mass that
you have. Yeah, so lean, So it's worth putting on
that mess. Get into it right, let's carry on, Joe.
Speaker 2 (31:08):
Hello, Yeah, hi guys.
Speaker 7 (31:11):
Some Genetically, I well, I've always been sort of relatively
smarty as a young person and heavy, like anything like
to do with heavy weight. It's like you're mentioning my
aunt's become heavy, and like that's just i'd say, my
(31:36):
genetic part. And so I've also got scoliosis, which doesn't
really particularly help with walking, which is sort of.
Speaker 2 (31:51):
Is that Your question though, is how do you how
do you deal with scoliosis with heavy lifting?
Speaker 7 (31:55):
Yeah, well, not so much the scoliosis, more as an
as I say, genetically.
Speaker 3 (32:05):
Now, it's very half for me to comment on the
everyone's an individual and so we can't use broad brush
strokes for everyone. And this study was it did take
some people out of the study because of their genetic predisposition.
But I mean what we do know also, I mean
I treat athletes that have got scoliotic issues, which is
(32:26):
a side shift in your spine for those that don't understand.
And there are still loads that you can do in
order to try and slow down the scoliosis and still
build strength.
Speaker 2 (32:35):
Yeap, okay, thanks for your cool Joe. Hang on a second,
a quick text actually, then we'll keep rolling with the cause.
What an awesome topic. I'm a runner, fifty seven, post
menopausal and was diagnosed with osteoporosis about two years ago. Oh,
it's just this. I saw Greg over a year ago
as I tried to navigate my love for training, running
and negoli injuries. Since being diagnosed with it's helping direction.
(32:55):
I'm running super well, regular weight training. Did a ten
km race today, ninth female overall and sixty out of
four hund and fifty runners, and that's from quiti Ah.
There you go, there's a there's an endorsement.
Speaker 8 (33:07):
There you go.
Speaker 3 (33:08):
I'm not even paying cuety for that. She was love.
Speaker 2 (33:10):
Yeah, I remember to let you know you're awesome. So
there you go.
Speaker 3 (33:14):
Thanks, I'll take that.
Speaker 2 (33:14):
Tell me take that.
Speaker 3 (33:15):
Thank you so much.
Speaker 2 (33:17):
Yeah, good on here, Wayne, Hello, good afternoon, hall Wayne.
Speaker 8 (33:21):
Hello.
Speaker 4 (33:23):
Just stopped in my car.
Speaker 8 (33:24):
And about five minutes ago and heard the conversations going on,
I thought, oh, wouldn't I just giving you a call
and having a bit of a chat.
Speaker 2 (33:36):
Wayne, because we're going to cram in a few calls.
Speaker 8 (33:38):
But yeah, not a problem real quick. So yeah, late fifties,
got diagnosed with OSIO process about four years ago. Used
to do a lot of running and also boot camp exercises,
and one of the exercises I used to do was
dead loves. The ostia is pro suspecials that I saw.
(33:58):
When he knew what I was doing, he goes, oh, so,
what's the dead lift? And I explained it to it.
I'll showed him what it was. He goes, oh, no, no, no,
you coun't see that.
Speaker 3 (34:07):
This is a fairly new development all this sort of
stuff and my.
Speaker 8 (34:11):
Interests and just wanted to follow off a little bit
more on that.
Speaker 3 (34:14):
So this, this particular study has been pair reviewed and
there has been a meta analysis that follows it which
confirms the fact that this is a very effective tool.
Speaker 2 (34:22):
So yep, yeah, Hey, by the way, I'm just looking
at a YouTube video. It's by buff Dudes, but it's
quite serious on the Romanian dead lift. And once you
get it going.
Speaker 3 (34:32):
You do you put it all the way to the ground,
do you dearly. Yeah, So you're trying to keep a
fairly stiff knee. You're trying to make the movement primarily
about the hip joint as you So there's a.
Speaker 2 (34:41):
Bit of quiet in there, but it's mainly core and
back and hamstring, hamstrings and button, which is.
Speaker 3 (34:46):
What what we know, the muscles that keep you upright
versus falling forward.
Speaker 2 (34:49):
It's fair to say the guy who's doing this does
have a reasonall degree muscle mass.
Speaker 3 (34:55):
Probably not a fair representation of the average.
Speaker 2 (34:57):
It's quite a serious channel. It's just got a cool name.
Buff dudes. It was the first thing that came up with.
Could have been worse, right, John, Hello, Yeah, Hey John, John.
Speaker 4 (35:09):
I'll wait twenty minutes.
Speaker 3 (35:12):
Sorry, John, We're busy, We're very busy. Oh yeah, how
can I How can I help you? John?
Speaker 4 (35:19):
I've got riders from the knees.
Speaker 2 (35:22):
Yep.
Speaker 3 (35:22):
The best thing you can do with us riders around
the knees is no, that's that's not where I would go.
I would get you sitting on a bike, get get
a go to the gym, or hire a little spin
bike and sit on the bike and turn the pedals
over and keep keep the joint lubricated and the muscle
strong around the knee. That's absolutely the best.
Speaker 4 (35:42):
Thing a bike on the road.
Speaker 3 (35:44):
No, no, you just put the bike in your living
room or in your garage or something like that and
just turn the pedals over. Yeah, that's very effective.
Speaker 2 (35:51):
Good luck with that. John. By the way, you've been
waiting eight minutes, so I think that for the award
for exaggeration this afternoon goes to John. Round of applause.
Thank you, John. Um, yes, some slightly. It retakes me
a little bit that sort of stuff, but anyway, let's
go and hello.
Speaker 7 (36:06):
Hello.
Speaker 9 (36:07):
I haven't been a whole lot of your program. I've
only just called up with it recently, but I was
wondering if we could help me. I had a couple
of compression fractures to my lowest spine back in September.
I ended up in hospital for nine days, mostly for
pain relief, but found out at that time that I'm
allergic to norfit morphine and I was very sick for
(36:28):
a while. I've lost a couple of stone and weight
and height. My question is I'm under a sec so
I possibly can go and see a physio but I
was wondering what the things I've got in my house
at moment. I've got one of those pedal machine things,
and I've also got a couple of well, I've got
(36:50):
a you know, a little barbell thing that I could
raise in my hand. But I was just wondering if
you could suggest it, because you see, I have been
so inactive for so many months, and I haven't been
able to any exercises even if I had them, because
it was too painful to move, you know.
Speaker 3 (37:08):
Yeah, I mean the thing is is that you can
with these sorts of movements, they can be regressed to
the point where they should be pain free. I mean,
I appreciate what's happened with respect to your lower back,
but I mean, even if you just get literally a
couple of cans of baked beans and just start by
hit pinging that way and just building confidence in the movement.
And you know, as we've just discussed discussed with the
(37:29):
buff dudes, there's plenty of education online. I would not
recommend lifting anything heavy without supervision.
Speaker 2 (37:36):
Don't punish yourselves.
Speaker 3 (37:38):
Yeah, we just start at really, really really basic levels,
and you will notice if you do it with regularity,
you will start to see positive changes.
Speaker 2 (37:46):
I think the thing is when people hear heavy weights
that sort of there is this human tendency. We have
to just want to get into it. But you have
to be patient, absolutely, and please get some supervision or
advice from if you've got concerns about your health, physio
or whoever. Absolutely, yeah, well not whoever, actually from people
who know what they're talking about. Hey, look, we'll take
you back. We'll come back with we'll try and squeeze, Allison.
(38:06):
And then we've got lots of texts as well, and
it's nine minutes to five news talks by I'm a
dumble shadow whist. There's a party down t B. This
(38:30):
is the Weekend Collective of Health. We're going to try
and squeeze another call, maybe if you text them. Some
final remarks from Greek pain Bye mechanist around lifting heavyweights
primarily as as a way of reversing your osteoporitic descent.
I don't know, I've just made that up myself. Don't
even if it came out the right way, but you
know what I mean, dealing with the osteoporesis Allison.
Speaker 4 (38:50):
Hello, Hi, Hi, my call Hi Greg.
Speaker 6 (38:54):
And that's a question do you like if I go
for a decent walk, was like a five kilo pack
weight on?
Speaker 3 (39:02):
Would that give me the same benefit?
Speaker 6 (39:05):
Is going and pushing leg weights in the gym?
Speaker 3 (39:07):
Not the same benefit, but it will give you definite
benefits because you are making contact with the ground. It's
the fact that you are having you got the contact
between your foot and the ground is helping to stimulate
bone growth. The reason why the study was so effective
was because it was so heavy. That meant that it
was torsioning the bones, which meant that there was bone growth.
The only thing I would be conscious of is if
(39:27):
you're wearing a five kg pack, just make sure you
can still stand nice and upright and you're not having
to lean forward to try and maintain a nice upright posture.
But absolutely keep on trucking with it.
Speaker 2 (39:38):
We're actually getting someone to film you while you're doing that, Allison,
to be honest, because it's interesting to see your own posture.
Speaker 3 (39:43):
Yeah.
Speaker 2 (39:43):
I don't mean for the whole run.
Speaker 8 (39:45):
Or walk just no, no, no, it's just to walk.
Speaker 6 (39:47):
But I'll get my husband to do it next time.
Speaker 2 (39:49):
Yeah, good stuff, Okay, thanks Allison. Look what remarks I
think we needed to sort of just try and tie
a little bow around this in about fifty seconds. But
if people want to read that information about the lift
more study, they can go to BioSport dot go to
it enz. But how do we tie a little bow
around this? Because I don't want people going in and
going I'm going to become the champion of the world
(40:09):
and blowing a fou foo.
Speaker 3 (40:11):
So one of the big things that they did state
that this was supervised and there was a lot of
time one to two months of these particular women building
into it, so no one was going to the gym
and ripping into it heavy. And they also realized that
it takes time.
Speaker 2 (40:26):
So if you can get some advice from someone who's
a trainer that a lot of the retirement villages that
people who are physiotherapists attach them or whatever I mean,
get some advice and get lifting. Good on you, hey,
thanks great, great to have you in mate.
Speaker 3 (40:39):
That was solid gold highlight of the weekend for me.
Thank you, Tim, I love it.
Speaker 1 (40:43):
And for me so do I.
Speaker 2 (40:44):
It's great. We look forward to next time. BioSport dot
co dot nz back shortly. It is beautiful.
Speaker 7 (40:52):
It oh
Speaker 1 (41:02):
For more from the Weekend Collective listen live to news
Talk said Be weekends from three pm, or follow the
podcast on iHeartRadio
You're listening to the Weekend Collective podcast from News Talks B.
Speaker 2 (00:39):
Yes, welcome back. This is the Weekend Collective. I'm Tim Beveridge.
If you've missed our Politics Central. Some fascinating couple of discussions,
uh there with James Smith on the roding thing and
Auckland Council's policy vote against the government's changing of the
speedmen and all that. But and also Lockwood, Sir Lockwood
Smith about the UK election result. But some surprising comments
from Lockwood not maybe not surprising for him, but I
(01:01):
was a touch surprised about his take on F P
P and m MP. You can go check that out
when you wear podcast. Go to the Weekend Collective on
iHeartRadio is probably the best spot right now, though it
is time for the Health Hub and joining me is well.
He's a regular for those who are tuned to me regularly,
and good on you for doing that. And his name
is Greg Paine. Greg, howre you going?
Speaker 3 (01:22):
Good afternoon? I'm very well. Thank you.
Speaker 2 (01:24):
Now you are one of those insufferable folk who looks
like it's still summer because your feet are still tanned,
and because you've come in in jandles, because you're cruisy,
laid back sort of guy. But you if I was
to just beam into the studio now and somebody is
to tell me, by the way, Tim, you're beaming into
summer and your next guest is Greg, I wouldn't be
surprised because look at you.
Speaker 3 (01:44):
The problem is that I spend so much time on
the water, and I never ever like to wear boots
booty has but I'm on the water. Son's constantly exposed
to the environmental.
Speaker 2 (01:54):
Is it cold out there? When you're sort of kite
are you kite surfing or what are you doing?
Speaker 3 (01:58):
Wingfoil wing?
Speaker 2 (01:59):
Okay, what's that?
Speaker 3 (02:00):
So it's like almost like a surfboard that's foiling. So
we're above the water and we're holding onto a kite directly, okay,
versus a kite which is on twenty.
Speaker 2 (02:08):
If you let go, would it fly away? Or are
you tethered? It's attached to me, It has to probably
has to be tethered.
Speaker 3 (02:14):
I have lost it. I have lost it once. Actually
really yeah, I've had my line snap and blew away
pretty much got to ring a toto from Comar on
my beach so and someone managed to pick it up,
So I was very thankful for that.
Speaker 2 (02:25):
How did you get it? But how did they know
it was yours? Did you have?
Speaker 3 (02:29):
I had? I had a I called up coast Guard
just to advise them that I'd lost my kite, and
the woman professed her undying love to me straight away,
because obviously that someone had found the kite and they
were thinking, oh lord, someone's in trouble. We better send
coast guard out to look for this guy. And I
called it the exact right time, and she said, oh,
I love you so much right now, So that made
my dad.
Speaker 2 (02:49):
Actually, by the way, good on you for calling the coastguard,
because that's exactly who should call and as opposed to
people going on the cot blew away or never mind,
forget it and.
Speaker 3 (02:57):
You don't want to send those guys out unnecessarily.
Speaker 2 (03:00):
Good on you anyway. Hey, by the way, you must
be getting very excited for the I am really looking
forward to the Olympics.
Speaker 3 (03:08):
I'm genuinely unsure as to whether I can watch really,
so I'm so because your connection with the canoeists in particular. Yeah,
I mean to watch all those girls. And it's also
because I know just how much work goes on behind
the scenes that people don't appreciate and just how hard
it is this process of getting ready for the Olympics,
(03:30):
and the emotion, the psychology.
Speaker 2 (03:33):
Make it even worse. Put some money on us.
Speaker 3 (03:36):
I'm not a betting person. I mean I would still
put my money down on Lisa for sure, because I
know just how incredibly talented she is. But yeah, I'm
very thankful I'm not a betting person.
Speaker 2 (03:50):
Isn't it amazing that the tension on this is about
which New Zealander is going to win? Sort of thing
when I've got to make I almost want to go,
you know, sort of unjinks the whole thing, because it's
not a case of will will you know Lisa Carington
when now she's got her a right of all, who's
going to be on the water Amy Jimmy Fisher who's
beaten her recently, So it's going to be fantastic. But
(04:11):
bad track athletes as well, though the high jobs.
Speaker 3 (04:14):
I mean, Zoey Hobbs, our sprint is absolutely remarkable. I mean,
we've got and our cyclists are our world world class
road cyclists, and our track guys and girls obviously as well.
But we've got some incredible going to the Oh yes,
but I agree with you. I think the track stuff
will be super exciting.
Speaker 2 (04:31):
Well, there's something about the Olympics in the track, and
I know we've got to get onto our topics. But
it's nice to band for about the stuff. But I
do you know, essentially the Olympics the one for track
and field, that is the pinnacle, whereas we have soccer
World Cups, we have all sorts of tournaments, but track
and field. And you know, I still miss it, you saying,
of course, because he was such a showman that.
Speaker 3 (04:52):
And just the timing he would have when he's sprinting
full gas and still have the ability to turn the
left and smile for the cameras.
Speaker 2 (04:59):
As his cross sacrifice I wanted as world record.
Speaker 3 (05:04):
Probably did to be fair.
Speaker 2 (05:05):
Currently he slowed down on one of his world records.
It's like he started celebrating about five meters out. It's
like that's point two point zero two of a second problem.
Speaker 3 (05:13):
And also what we know about sprinting is sprinting is
not about who's the fastest. It's about who decelerates the slowest.
But I strongly suspect that even at top speed he
was or was still faster than anybody else anyway, so
he was very very fast and he didn't slow down,
so that made him.
Speaker 2 (05:32):
Just amazing as he is was. Anyway, look, let's get
on to the topic at hand now, even it's the
we're going to talk about heavy lifting resistance training. By
the way, if anyone, Greg is a biomechanist, and if
you've got any questions about movement and maybe it's a
(05:53):
problem you've got with a persistant injury, where you can
share something to gregor he might be able to give
you some guidance. Possibly he's not a physiotherapist, so he
won't ask.
Speaker 3 (06:00):
You movement specific, movement specific.
Speaker 2 (06:03):
Okay, and I haven't met this for a while, but
Greg actually also helped me with a persistent little injury
I kept on having and he basically just filmed me running.
He needed a pretty fast camera for that obviously, and
analyzed my gait, my stance, my thread what's called cadence
(06:23):
and no problem since so I can't complain anyway the
lift osteoporosis. Though in particular, what we what have we
learned about heavy lifting with ossis.
Speaker 3 (06:34):
The non farm I can't say this word pharmacological.
Speaker 2 (06:39):
Now you did that sounded pretty good.
Speaker 3 (06:41):
Correct, So word did I struggle with. I mean, there's
obviously very good medication out there that helps osteopenia and
OSTEOPOROTICCT suffer. So osteopenia, for those who don't know, is
like the precursor to osteoporosis. It's a sliding scale. I mean,
I can, I can discuss what is osteoporosis from a
T scale perspective if you kneed me too, but from
(07:01):
a what so sorry from it?
Speaker 2 (07:03):
You just said it from a T scale spect and
you know what that is.
Speaker 3 (07:06):
In order to be diagnosed as osteoporotic or having osteopenia,
you need to have what's called a dexa scan, and
the scan will look at your bone density. Now, a
normal healthy bone is when you have a T score
of greater than minus one. So if you if you're
minus one is the is the baseline. So anything from
(07:26):
minus one to minus two point four T scale osteopenia
two point five or less is osteoporosis. So historically there
has been good understanding that resistance training is a helpful
tool to maintain strength. But because with osteoporosis, bone becomes
(07:47):
more porous, therefore it becomes more brittle and so there
has been a lot of fear or uncertainty around the
effect of heavy lifting, and heavy lifting is regarded as
when you lift weight that is greater than eighty to
eighty five percent of your one repetition maximum, so one
irm there's the heaviest load you can lift.
Speaker 2 (08:08):
Because intuitively people think, with my bones a brittle and
I'm going to start lifting heavy weights, they're going to snap, yeah,
and you feel vulnerable. So there's a psychological barrier too, isn't.
Speaker 3 (08:17):
That in This study complete? And it's a very well
peer reviewed study.
Speaker 2 (08:20):
So it's what's it called.
Speaker 3 (08:21):
It's basically look up the Lift More study, so it's
l A F T m R. It was done in
twenty eighteen out of a Griffin University in Australia and
lift More. I've got it here written dancause I can
never remember the exact order. Is short for Lifting Intervention
for Training Muscle and Osteoporosis Rehabilitation.
Speaker 2 (08:40):
Do you think they really tried to make that sound
like lift more in other words, lift more weight? Because
it does seem like an interesting coincident.
Speaker 3 (08:47):
It's the most perfectly named study I can think.
Speaker 2 (08:49):
Of, except they're missing their e but that's because it
probably helps make it look like a more of a brand.
They had an e it would just look like I.
Speaker 3 (08:56):
Actually went to look and see if you can buy
a lift more dot com, but it's already been sold,
so that's been okay. But what this study did but
which was really interesting, is it had fifty women. They
were all postmenopausal, so there were five years postmenopausal. Average
age was sixty five plus and minus five years. The
average T score was minus two point one, so that
(09:16):
they were.
Speaker 2 (09:17):
Quite but they were heading towards Austria process. That's the
average T score so to two point ONEUS.
Speaker 3 (09:24):
Minus two point one. And there were fifty women in
each group. So there was the control group, which is
the normal that I'll use it inverted commons normal group,
and that is where they had these particular women doing
home based exercises two times a week for thirty minutes
and it was basically like Pilarti stuff like lunges, squats,
just healthy stuff, very lightweights. The maximum amount of weight
they could lift was three kgs and their repetition count
(09:48):
was between ten and fifteen repetitions, so it was quite high. Conversely,
the experimental group. Both groups had fifty women. They had
these women lifts five repetitions, were five sets of five
repetitions with two reps in reserve. So what that means
is they were lifting really really heavy for them.
Speaker 2 (10:08):
And it meant they could they possibly could do two
more if they tried to fail.
Speaker 3 (10:13):
But let's stop correct to failure. And they did dexter
scans before and after and so as I say, these
women were all osteoporotic. And what they found.
Speaker 2 (10:23):
Was and what was that?
Speaker 3 (10:23):
How many groups were there too. There was the experimental
group in the control group. It was an eight month study.
It was two thirty minute sessions per week. The experimental
group was supervised, so there were groups of eight with
a sports therapist or a physio over watching making sure
their technique was good. At the end of the eight months,
(10:45):
only two women pulled out or one was extracted out
she didn't disclaim some medication. One woman pulled out for
travel reasons. Other than that, ninety two percent of the
woman who started completed it. And their bone density so
the average age was sixty five. There were postmenopausal these women.
Their neck of femur, which is the top of your
thigh bone, your neck of fema and your lumber spine,
(11:07):
your bone and your lower bones on your lower back,
their bone density increased, which has never been identified before.
So the control group who were doing the light weights
and the lunges and the stretches, their bone density continued
to decrease.
Speaker 2 (11:20):
So their bone density increased what marginally or increased to
a level where would have kept and what do we know?
Speaker 3 (11:27):
Well, so this study only lasted for eight months. So
what they found is that you need to do these
sort of intervention plans for a good period of time,
a minimum of four months to start seeing any change.
But they kept it going for eight months.
Speaker 2 (11:41):
So I guess it stopped it getting worse and so
in fact, it improved it absolutely.
Speaker 3 (11:47):
And what they also found which was really interesting, is
because so the experimental group, the lift more group, they
were doing deadlifts, back squats, they were doing an overhead
shoulder press, so they were standing with weights and pushing
the weights vertically up. And they were also doing what's
called like a drop chin up. So there must be
like a pliometric chin up where your bounce seeing and
doing the chin up so your feet are hitting hitting.
Speaker 2 (12:07):
Funny enough, those are pretty much the four exercises. My
guy gave me yeah, and just to failure. I don't
think it's I was last yea product. He just said,
do some heavy lifting it gratefully.
Speaker 3 (12:20):
You listen to the likes of doctor Peter Attire and
these guys who are big into the wellness sort of
global community, and the one thing they talk about is
resistance training, lift heavy weights and don't be afraid to
do it. Because the one thing that was most interesting
in the study is that of all the women in
the lift more group, no injuries were sustained. There were
(12:40):
no fractures, there were no cracks to the bones. One
woman strained her back very slightly doing a deadlift. That
meant that she couldn't do the next session, but she
could continue on for the rest of the eight months.
Speaker 2 (12:53):
I think that's the trick, isn't it is to get
into that stuff without blowing a food food.
Speaker 3 (12:58):
Well. The real key to this is that they've shown
that it's safe, but you need to be supervised, so
if you don't have a history of and they've also
shown sorry just to interrupt myself, is they've also shown
that the benefits of this sort of work can be
started at any age. At all, Like, if you're well
into your eighties already and you've got osteoporosis, you can
(13:18):
go to the gym with the right amount of supervision,
that which is key, and you can start to make
positive changes by doing this. Because what they've also founder
is like in New Zealand there's something like plus or
minus four thousand osteoproduct fractures of the hip every year.
So that's because of falls.
Speaker 2 (13:35):
So that's not that's not actually just a quick question
and this might well you might may m I not not.
But when people need a hip replacement, is that because
of an osteoporitic or is that just because the hip
dronts were worn acts we're living longer and.
Speaker 3 (13:49):
All osteoarthritis traditionally really yeah, so it's so.
Speaker 2 (13:54):
You have joint where naturally I thought everyone just about
had to have a hip replacement.
Speaker 3 (13:58):
If you know we're of a similar age, if you
scanned our hips, we've probably got you know, changes or
degradation within our hurt because it's age related changes. And
what MRI studies have also shown is that you could
have one hundred people of the same age, men or woman,
same age doesn't matter. Witch group, and you can study, sorry,
you can scan their hips and some or knees, doesn't
matter which joint we're talking about, and some will have
(14:20):
high levels of degradation and some will have low levels.
And there's no correlation between pain and discomfort and dysfunction
between what the scan shows and what you feel. So
someone could have like very low levels of osteoarthritic changes
in their knee and have quite a lot of discomfort,
whereas someone could also have very high levels of arthritic
(14:43):
change in the knee joint and have minimal discomfort and
can go running and riding and leading a normal healthy happens. Well, yeah,
that does get progressively worse. And there are you know,
there are studies around osteoarthritis which shows not the same
as the lift Moore, So osteoarthritis and osteoporosis clearly are
two different things, and the ostiothritic heavy lifting protocols shown
(15:08):
it doesn't make any difference relative to joint comfort now
in comparison to lighter weights. But what it does do
is it builds more strength around the joint, which is
a positive thing as well.
Speaker 2 (15:20):
So either way, heavy lifting is a thing.
Speaker 3 (15:23):
Yeah, it has been a gravitational shift in the last
few years towards and everybody has the capacity to do
it in some way, shape or form, and that fear
around heavy lifting needs to be removed.
Speaker 2 (15:37):
Okay, we'd like to take your course. If you've got
any calls around this something, I know we're giving you
good information. You might think, what have I got to ask?
But and it comes to just getting into the weightlifting
as well. I'm sure Greek can offer a little bit
of insight into into that if you decided. And I
think the thing is for many people who once they
get older, and I guess as you slow down, if
(15:57):
you've become less active. I mean, hell, I don't want
to generalize too much because I tell you what, there's
a lot of older people who have probably put younger
people to shame. Were stuck on their devices all the
time while you're busy clowning, climbing should I say climbing
up So something.
Speaker 3 (16:13):
I did a presentation last week to a group of
to my partner Kirsty's Mums group in Melford, Corra Hairy
Club and it was about one hundred woman average age
probably mid to late seventies, and this one lady came
up to me.
Speaker 2 (16:25):
Hope you're right on that, because if they are younger,
you're in trouble.
Speaker 3 (16:29):
Susie's over in Vancouver. I can't hear this numb But
this one particular woman came up to meet the end
of it and she said, you know what, and she
was seventy five. She told me her own she said,
I've been lifting weights since i was seventeen. I've just
had a scan done. I've got the bone health of
a twenty year old.
Speaker 2 (16:43):
Wow. She was just showing up and her.
Speaker 3 (16:45):
Posture was And one thing that was really interesting with this,
you know, going back to the number of fractures that
we see arth osteoproduct fractures, is with this particular study
that the average height of the woman doing in the
lift more group increased, so they actually managed to stop
that sort of thought called cophotic flection, that that flection
forward by lifting heavier weights. And what we know from
(17:07):
a mechanics perspective, if you're more upright, your center of
mass is more over in a vertical plane, less likely
to fall.
Speaker 2 (17:15):
Okay, right, We're going to take some calls. Eight hundred
and eighty, ten eighty. You can text on nine two
nine two and we'll be back in just a moment.
And if you wanted to know about getting into weightlifting
and some suggestions on how to. I don't mean weightlifting
like your precious Mackenzie at the Olympics. Of course that's
a retro name, isn't it all precious? But we're talking
(17:35):
about getting in lifting heavyweights, something that marked to you
sound a little foreign, especially if you're getting a bit older,
but it could be the answer to improving your bone health.
It's twenty four past four News Talk set B and
(17:57):
did you know that one in six New Zealanders experienced
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eight hundred forty five forty five forty two. That's eight
hundred forty five forty five forty two.
Speaker 1 (18:54):
When it comes to the collective, it's all about you.
The Weekend Collective with Tim Beveridge News talks at be.
Speaker 2 (19:01):
Yes and taking your cause. We're talking about weight training,
weight training, heavy weightlifting, resistance to resistance to thank you, Greg.
What sounds a bit with Greg pain? That's the millfluous tones.
Speaker 3 (19:12):
You hear that.
Speaker 2 (19:12):
That's Greek right now? Right Net? Hello?
Speaker 4 (19:17):
Yeah, Hi Thisten. About twenty five years ago, I used
to go to the gym and I'd pulled down one
hundred cages, so I kind of had some experience of it.
But look, six weeks ago I picked up long COVID
between two weeks and a recliner before I went to
hospital because the vice says I don't. I had three
(19:38):
weeks in a hospital bed and then another two to
three weeks floating around and a recliner at home. So
consequently my muscles have turned to flipping mush and I
know that, and I'll try and walk up to steps
and I'm trying to get oxygen back into the lungs.
I'm about eighty percent now, but throwing rumor toy an
ankle and an ankle fusion and a total on the
(19:58):
other leg and all sorts.
Speaker 2 (20:00):
Of wars mate.
Speaker 4 (20:03):
Yeah, at the angle over the last ten years. But
there's no joke that long COVID an three.
Speaker 3 (20:13):
So what this is. This is really interesting stuff because
what we know. And my brother is a physiotherapist in
Melbourne and they run an osteoporotic class. I'm extrapolating between
what you've just said to me and what I'm about
to say, and they've shown that it doesn't matter how
old you are, it doesn't matter what you've done in
(20:33):
the past. You can start literally by lifting a broomstick
at the absolute lightest amount of weight possible, just by
starting to start really really light, and just build your
confidence and build your structural resilience in that sort of
movement pattern. And I always say, look, if there was
one exercise I would prescribe my entire client base and
(20:55):
one exercise only. It would be a deadlift. And that's it.
Because you can start incredibly light. It doesn't it's not
a complex movement. I mean, there are things that we
see you do and don't do. But you can absolutely
start from any sort of weight and you want to
just start to build that stimulus over time where you
feel more and more comfortable lifting heavier weights. And yes,
(21:18):
you going.
Speaker 4 (21:20):
I remember trying as telling me years ago, if it hurts,
it's working.
Speaker 3 (21:25):
Yeah, I'm not such a big fan of that. I mean,
if you're dealing with, say an Achilles tendinopathy, then yes,
I would agree with that. But no, I mean, there
are things that we want to see you do from
a structural perspective when you're doing so you're deadlift or
your back squad. But as I as, I'm just trying
to say, don't feel like that because of your age,
or because of your history, or because of your injury history,
(21:45):
you can't do it, because you absolutely you can. You
can regress to the point that you can manage the
situation and the load.
Speaker 4 (21:53):
Start with a couple of cogs on the old balls.
Speaker 3 (21:57):
Absolutely, I build.
Speaker 2 (21:59):
Do you need what I mean, should you get some
side don't say supervision, but you know I mean it
doesn't hurt to have. Well, it's probably quite advisable, isn't
it to get some sort of input from somebody who
can keep an eye on your first few session or two.
Speaker 3 (22:10):
Ideally, if you don't have a history of going to
the gym and having confidence in how to lift weight,
then yes, and particularly this study did show if you
have osteoporosis or osteopenia, then you absolutely must get supervision.
But if you've spent on the gym in the past,
a deadlift is not as I say, it's not that complex.
So just start to build over time and you will
(22:32):
notice a difference.
Speaker 2 (22:33):
Good on you, a good luck nack y Okay, well
he's got a sense of hum about it. At least,
good on you. Hey, just quickly, here's one after my
own heart. How does snow skiing help increase bone density?
Speaker 3 (22:48):
Not really no, So the reason being is because in
order to improve bone density, that's why in this lift
more study they had the plometric chin ups because you
need to have contact, you need to have weight bearing
contact with the ground. And yes, you are upright, but
you're sliding. So they've shown studies have shown that things
like riding a bike in swimming do not help bone density,
whereas walking and running do. So if you're doing nothing
(23:11):
or skiing, definitely ski, but you're going to get more
by walking and doing some light jobs.
Speaker 2 (23:17):
And the scenery is nice too.
Speaker 3 (23:18):
Absolutely.
Speaker 2 (23:19):
Actually, I've got one other quick one just before you
go to our text callers who are lining up as well. Hi, guys,
I'm eighty years old to practice yoga for fifty years.
My practice includes a series of handstands. Is this equivalent
to doing weights? Cheers K.
Speaker 3 (23:34):
That's a really good question. I mean you are certainly
putting your body weight in a vertical plane above your
shoulder joints, so I mean, yes, there is going to
be stimulation. So the reason why the study was so
beneficial was because it showed that bones like to be
bent and twisted and tortured, not excessive.
Speaker 2 (23:51):
No, No, I know.
Speaker 3 (23:53):
That's why we keep that rep count within that certain zone.
So doing something like that, like a handstand, is certainly
going to be beneficial in some.
Speaker 2 (24:00):
Sounds like Kay's asking, is that enough? And I'm going
to guess and say No, your probably be picking up
some dumb bells.
Speaker 3 (24:06):
Yeah, this should be more okay, more stimulus.
Speaker 2 (24:09):
Yep. So okay, while you can feel smug about doing
your yoga and handstands, K and good on you.
Speaker 3 (24:14):
Absolutely I can't do a hand that's.
Speaker 2 (24:16):
Something else on there with the right supervision of course. Right,
let's carry on, Sally. Hello, Hello, Hi Sally.
Speaker 5 (24:24):
When you say lifting weights, is that up to your
shoulders or above your head?
Speaker 3 (24:31):
So the only within this particular study, the only over
the shoulder exercise was so they did it in standing.
It's called an overhead shoulder press. So it's like you've
got standing upright, looking at a mirror, for example, and
you'd have a bar of an appropriate amount of weight
for you, and you're literally just pushing the bar vertically
up towards the ceiling. So I mean, if you have
(24:52):
a shoulder issue that would stop you from doing that,
then you could leave that out. As I was sort
of saying to Tim just before, just even doing your
deadlifts or your back squats is going to be hugely beneficial.
But yes, that was the only exercise where it was
over the head.
Speaker 2 (25:08):
Yeah.
Speaker 5 (25:09):
Actually there, Well, another thing I have got us to process.
I'm very quite elderly and of recent if I've been down,
when I stand up, it feels like a base for
moving out of my spine and clicking back. It's not
terribly painful, but it's very concerning.
Speaker 3 (25:32):
I would certainly get a good physio to have a
look at that, just to make sure there's no sort
of instability within the spine. I would get that checked
out if I was your selling.
Speaker 2 (25:40):
Up, Okay, get that. Thank you for your call, Sally,
And I think it's worth saying that, please don't take
this advice, isn't it if you haven't exercised before, and
you just don't go bursting into your gym and blow
off and blow valve, get some good advice and supervision
to ease yourself into it with me if yeah.
Speaker 3 (25:55):
So within the study, what they did is within the
first month they started at body weight, So the first
month of the eight months, they were not streatting to
heavy thing. That was spending that time trying to figure
out technique and what was the appropriate amount of load
for them, So they weren't just ripping into it straight away,
and they were very very cautious.
Speaker 2 (26:12):
That doesn't mean shoulder pressing your own body weight. It
means doing a squat without any weight, correccept your own
body correct. I don't know what they'd do with the
old above the head thing, and what would that be?
Something quite light anyway?
Speaker 3 (26:22):
Literally, just yeah, it doesn't need to be heavy.
Speaker 2 (26:27):
Okay, let's just check the time here. So many, so
many questions on the text machine as well. But osteoporosis,
what particularly well, ALA's Angela, You've got a question around
what particular exercises?
Speaker 6 (26:41):
Oh, hi Angela here, Hi, Hey, I'm fifty four and
I've been diagnosed with that osteopinia and I've recently had
an infusion to help with own strengthening. I think you
answered my question. I do a lot of cycling, but
it seems like that's not a great solution for improving things.
(27:06):
So I do have aches and pains with our writers,
so lifting anything above my head's quite painful. But I'm
thinking a standard of standing these school day is does
that help.
Speaker 3 (27:20):
With respect to standing desks? The best piece of advice
I can give anyone is try and vary it up
as much as you possibly can. So try not to
stand all day or sit all day if you have
the option. Within that setup to change it. Recommendations are
typically around changing every forty five minutes or so, which
I realize could be logistically challenging, but that tends to
be what they suggest as far as changing things up
(27:41):
is concerned.
Speaker 6 (27:42):
Okay, yeah, so when I'm not standing, I'm on a swist,
sitting on a Swiss ball. So yeah, so can you
explain to me what a deadlift is?
Speaker 3 (27:50):
So deadlift, there's two different types of deadlift. There's a
traditional deadlift and the crazy Eastern European version, which is
called a Romanian deadlift. So it's when there's a weight
on the ground or you're holding onto a bar for example,
and it's basically like a hip hinge. The best way
to describe it is like the Romanian deadlift is, in
my opinion, the better of the two, and it's almost
like you're bowing to the king, so it's a it's
(28:11):
a hip hinge forward. You're just holding onto the weight
with your arms, so gravity determines where the weights go
and you're just literally hinging forward. So what it is
doing is it's strengthening what we call your posterior chain,
which is your hamstrings, your butt muscles, and your lower
back muscles, okay.
Speaker 6 (28:28):
Very simple movement okay, And so you don't necessarily need
to be lifting things above your head to get the
improvement that okay.
Speaker 3 (28:37):
So there was that one exercise in the study, which
was the overhead press. If you have shoulder issues, I
would leave that out and just stick with your back
squats and your deadlifts and some some plyimetric stuff which
is why they did the chin up. Yeah.
Speaker 7 (28:49):
Perfect, Okay, thanks.
Speaker 2 (28:53):
We've got some spear lines. Now we'll be talking to
Joe in just a moment. But got lots of text
but if you want to give us a call, you
want to jump the queue on a question for Greg
around getting into the heavy weightlifting and as I say, heavyweightlifting,
actually lots of questions. Actually one that relates to sort
of vanity, how women sort of are worried about suddenly
becoming or big and muscular and you might be surprised
(29:13):
actually that that's possibly teaser alert? Is it a myth?
Speaker 4 (29:18):
I wait?
Speaker 2 (29:18):
One twenty one minutes to five news Talk said be
Garmon man Favor and welcome back to the health up
(29:44):
on the week in Collective on Tim Beverage, My guest
is by a mechanist Greg Pain. He's by a mechanist
to the stars, as I like to say. He might
resist that description, but just just cap with that if
you want to check out his work though BioSport dot
co dot nz and he's got some articles that you
can also read. I think there's some interesting guides on
certain subjects.
Speaker 3 (30:01):
And I actually read a blog post on this lift more stuff,
so there's more depth into it.
Speaker 2 (30:06):
Just quickly before we go to the cause the hesitancy.
Some women may have who think that if they pick
up a heavy weight too many times, it's going to
turn them into Arnold's Swartzenegger.
Speaker 3 (30:16):
Correct, incorrect, incorrect. So what we know is that the
rep counts, which is a number of times you perform
the movement, determines how much strength or muscle mass or
whether it's a strength endurance type of movement. So with
the osteoproduct stuff, they're doing five repetitions only. That is
(30:37):
not getting into the muscle hypertrophy zone. That is only
in the strength zone. So you're building muscular strength near
and muscular strength, but you're not putting on muscle mass,
so you're not going to suddenly get big quads or
big bulky shoulders.
Speaker 2 (30:49):
So, and it's generally determined by body type anyway.
Speaker 3 (30:54):
And there is a correlation between overall physical and musculosky
little health and the amount of lean muscle mass that
you have. Yeah, so lean, So it's worth putting on
that mess. Get into it right, let's carry on, Joe.
Speaker 2 (31:08):
Hello, Yeah, hi guys.
Speaker 7 (31:11):
Some Genetically, I well, I've always been sort of relatively
smarty as a young person and heavy, like anything like
to do with heavy weight. It's like you're mentioning my
aunt's become heavy, and like that's just i'd say, my
(31:36):
genetic part. And so I've also got scoliosis, which doesn't
really particularly help with walking, which is sort of.
Speaker 2 (31:51):
Is that Your question though, is how do you how
do you deal with scoliosis with heavy lifting?
Speaker 7 (31:55):
Yeah, well, not so much the scoliosis, more as an
as I say, genetically.
Speaker 3 (32:05):
Now, it's very half for me to comment on the
everyone's an individual and so we can't use broad brush
strokes for everyone. And this study was it did take
some people out of the study because of their genetic predisposition.
But I mean what we do know also, I mean
I treat athletes that have got scoliotic issues, which is
(32:26):
a side shift in your spine for those that don't understand.
And there are still loads that you can do in
order to try and slow down the scoliosis and still
build strength.
Speaker 2 (32:35):
Yeap, okay, thanks for your cool Joe. Hang on a second,
a quick text actually, then we'll keep rolling with the cause.
What an awesome topic. I'm a runner, fifty seven, post
menopausal and was diagnosed with osteoporosis about two years ago. Oh,
it's just this. I saw Greg over a year ago
as I tried to navigate my love for training, running
and negoli injuries. Since being diagnosed with it's helping direction.
(32:55):
I'm running super well, regular weight training. Did a ten
km race today, ninth female overall and sixty out of
four hund and fifty runners, and that's from quiti Ah.
There you go, there's a there's an endorsement.
Speaker 8 (33:07):
There you go.
Speaker 3 (33:08):
I'm not even paying cuety for that. She was love.
Speaker 2 (33:10):
Yeah, I remember to let you know you're awesome. So
there you go.
Speaker 3 (33:14):
Thanks, I'll take that.
Speaker 2 (33:14):
Tell me take that.
Speaker 3 (33:15):
Thank you so much.
Speaker 2 (33:17):
Yeah, good on here, Wayne, Hello, good afternoon, hall Wayne.
Speaker 8 (33:21):
Hello.
Speaker 4 (33:23):
Just stopped in my car.
Speaker 8 (33:24):
And about five minutes ago and heard the conversations going on,
I thought, oh, wouldn't I just giving you a call
and having a bit of a chat.
Speaker 2 (33:36):
Wayne, because we're going to cram in a few calls.
Speaker 8 (33:38):
But yeah, not a problem real quick. So yeah, late fifties,
got diagnosed with OSIO process about four years ago. Used
to do a lot of running and also boot camp exercises,
and one of the exercises I used to do was
dead loves. The ostia is pro suspecials that I saw.
(33:58):
When he knew what I was doing, he goes, oh, so,
what's the dead lift? And I explained it to it.
I'll showed him what it was. He goes, oh, no, no, no,
you coun't see that.
Speaker 3 (34:07):
This is a fairly new development all this sort of
stuff and my.
Speaker 8 (34:11):
Interests and just wanted to follow off a little bit
more on that.
Speaker 3 (34:14):
So this, this particular study has been pair reviewed and
there has been a meta analysis that follows it which
confirms the fact that this is a very effective tool.
Speaker 2 (34:22):
So yep, yeah, Hey, by the way, I'm just looking
at a YouTube video. It's by buff Dudes, but it's
quite serious on the Romanian dead lift. And once you
get it going.
Speaker 3 (34:32):
You do you put it all the way to the ground,
do you dearly. Yeah, So you're trying to keep a
fairly stiff knee. You're trying to make the movement primarily
about the hip joint as you So there's a.
Speaker 2 (34:41):
Bit of quiet in there, but it's mainly core and
back and hamstring, hamstrings and button, which is.
Speaker 3 (34:46):
What what we know, the muscles that keep you upright
versus falling forward.
Speaker 2 (34:49):
It's fair to say the guy who's doing this does
have a reasonall degree muscle mass.
Speaker 3 (34:55):
Probably not a fair representation of the average.
Speaker 2 (34:57):
It's quite a serious channel. It's just got a cool name.
Buff dudes. It was the first thing that came up with.
Could have been worse, right, John, Hello, Yeah, Hey John, John.
Speaker 4 (35:09):
I'll wait twenty minutes.
Speaker 3 (35:12):
Sorry, John, We're busy, We're very busy. Oh yeah, how
can I How can I help you? John?
Speaker 4 (35:19):
I've got riders from the knees.
Speaker 2 (35:22):
Yep.
Speaker 3 (35:22):
The best thing you can do with us riders around
the knees is no, that's that's not where I would go.
I would get you sitting on a bike, get get
a go to the gym, or hire a little spin
bike and sit on the bike and turn the pedals
over and keep keep the joint lubricated and the muscle
strong around the knee. That's absolutely the best.
Speaker 4 (35:42):
Thing a bike on the road.
Speaker 3 (35:44):
No, no, you just put the bike in your living
room or in your garage or something like that and
just turn the pedals over. Yeah, that's very effective.
Speaker 2 (35:51):
Good luck with that. John. By the way, you've been
waiting eight minutes, so I think that for the award
for exaggeration this afternoon goes to John. Round of applause.
Thank you, John. Um, yes, some slightly. It retakes me
a little bit that sort of stuff, but anyway, let's
go and hello.
Speaker 7 (36:06):
Hello.
Speaker 9 (36:07):
I haven't been a whole lot of your program. I've
only just called up with it recently, but I was
wondering if we could help me. I had a couple
of compression fractures to my lowest spine back in September.
I ended up in hospital for nine days, mostly for
pain relief, but found out at that time that I'm
allergic to norfit morphine and I was very sick for
(36:28):
a while. I've lost a couple of stone and weight
and height. My question is I'm under a sec so
I possibly can go and see a physio but I
was wondering what the things I've got in my house
at moment. I've got one of those pedal machine things,
and I've also got a couple of well, I've got
(36:50):
a you know, a little barbell thing that I could
raise in my hand. But I was just wondering if
you could suggest it, because you see, I have been
so inactive for so many months, and I haven't been
able to any exercises even if I had them, because
it was too painful to move, you know.
Speaker 3 (37:08):
Yeah, I mean the thing is is that you can
with these sorts of movements, they can be regressed to
the point where they should be pain free. I mean,
I appreciate what's happened with respect to your lower back,
but I mean, even if you just get literally a
couple of cans of baked beans and just start by
hit pinging that way and just building confidence in the movement.
And you know, as we've just discussed discussed with the
(37:29):
buff dudes, there's plenty of education online. I would not
recommend lifting anything heavy without supervision.
Speaker 2 (37:36):
Don't punish yourselves.
Speaker 3 (37:38):
Yeah, we just start at really, really really basic levels,
and you will notice if you do it with regularity,
you will start to see positive changes.
Speaker 2 (37:46):
I think the thing is when people hear heavy weights
that sort of there is this human tendency. We have
to just want to get into it. But you have
to be patient, absolutely, and please get some supervision or
advice from if you've got concerns about your health, physio
or whoever. Absolutely, yeah, well not whoever, actually from people
who know what they're talking about. Hey, look, we'll take
you back. We'll come back with we'll try and squeeze, Allison.
(38:06):
And then we've got lots of texts as well, and
it's nine minutes to five news talks by I'm a
dumble shadow whist. There's a party down t B. This
(38:30):
is the Weekend Collective of Health. We're going to try
and squeeze another call, maybe if you text them. Some
final remarks from Greek pain Bye mechanist around lifting heavyweights
primarily as as a way of reversing your osteoporitic descent.
I don't know, I've just made that up myself. Don't
even if it came out the right way, but you
know what I mean, dealing with the osteoporesis Allison.
Speaker 4 (38:50):
Hello, Hi, Hi, my call Hi Greg.
Speaker 6 (38:54):
And that's a question do you like if I go
for a decent walk, was like a five kilo pack
weight on?
Speaker 3 (39:02):
Would that give me the same benefit?
Speaker 6 (39:05):
Is going and pushing leg weights in the gym?
Speaker 3 (39:07):
Not the same benefit, but it will give you definite
benefits because you are making contact with the ground. It's
the fact that you are having you got the contact
between your foot and the ground is helping to stimulate
bone growth. The reason why the study was so effective
was because it was so heavy. That meant that it
was torsioning the bones, which meant that there was bone growth.
The only thing I would be conscious of is if
(39:27):
you're wearing a five kg pack, just make sure you
can still stand nice and upright and you're not having
to lean forward to try and maintain a nice upright posture.
But absolutely keep on trucking with it.
Speaker 2 (39:38):
We're actually getting someone to film you while you're doing that, Allison,
to be honest, because it's interesting to see your own posture.
Speaker 3 (39:43):
Yeah.
Speaker 2 (39:43):
I don't mean for the whole run.
Speaker 8 (39:45):
Or walk just no, no, no, it's just to walk.
Speaker 6 (39:47):
But I'll get my husband to do it next time.
Speaker 2 (39:49):
Yeah, good stuff, Okay, thanks Allison. Look what remarks I
think we needed to sort of just try and tie
a little bow around this in about fifty seconds. But
if people want to read that information about the lift
more study, they can go to BioSport dot go to
it enz. But how do we tie a little bow
around this? Because I don't want people going in and
going I'm going to become the champion of the world
(40:09):
and blowing a fou foo.
Speaker 3 (40:11):
So one of the big things that they did state
that this was supervised and there was a lot of
time one to two months of these particular women building
into it, so no one was going to the gym
and ripping into it heavy. And they also realized that
it takes time.
Speaker 2 (40:26):
So if you can get some advice from someone who's
a trainer that a lot of the retirement villages that
people who are physiotherapists attach them or whatever I mean,
get some advice and get lifting. Good on you, hey,
thanks great, great to have you in mate.
Speaker 3 (40:39):
That was solid gold highlight of the weekend for me.
Thank you, Tim, I love it.
Speaker 1 (40:43):
And for me so do I.
Speaker 2 (40:44):
It's great. We look forward to next time. BioSport dot
co dot nz back shortly. It is beautiful.
Speaker 7 (40:52):
It oh
Speaker 1 (41:02):
For more from the Weekend Collective listen live to news
Talk said Be weekends from three pm, or follow the
podcast on iHeartRadio
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