July 12, 2026 • 40 mins
As we get older, our bodies slow down - it starts to take longer to get back to 100 percent, when recovering from the gym or a sports-match.
But longer periods of rest-days can compound, and lead to our fitness goals slipping out of reach. So how do we prevent that?
Do we shift our routines to something less-intense, and lower-impact, to get more days in the gym? Or readjust our workout-splits?
BodyTorque Fitness Founder and Coach Alex Flint joins the Health Hub to discuss.
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Speaker 1 (00:05):
You're listening to the Weekend Collective podcast from News Talks AB.
Speaker 2 (00:17):
Well, good afternoon to here. I'm Andrew Dickinson for Tim Beveridge,
who is currently skiing as a little hard out. We're
here for just a weekend. He's back next weekend. And
there my producer Isaiah has chosen to play some guns
and Roses because I presume you thinks that's Jim music.
Because of course we're about to get into the health club.
(00:40):
This is where we want your cause and your participation.
If you've got questions about your health and your fitness
and what you can do to stay active and to
stay mobile for as long and as well as possible,
you can call us and the number is eight hundred
and eighty ten eighty, or you can text a small
charge to supply and that number is ninety two to
ninety two. So obviously, as we get older, our bodies
slow down, and it feels like it takes longer to
(01:03):
get back to one hundred percent. If we've heard ourselves
at the gym, or we've played a sport we probably
shouldn't have, but we didn't have the hymn beforehand. Plus
we are sowing here longer and longer or more and
more that we should keep things moving and we should
be doing more exercise, and more people are getting into
exercise in their later years than they did in the
younger years. So how to do it? The advice is
(01:28):
to do something less intense and lower impact to get
more days in the gym, so we're not having a
hymn and then sort of hurting ourselves readjusting our workouts,
splits how if you're over forty should you be exercising
and how will you actually pursue the latest health trends
like diets or new workouts and so to talk about
(01:52):
all this, we're actually going to talk to a fella
who has specialized in helping the elderly, and I say
that with the tongue in cheek, the over forties. His
company is called body Talk Talk as in terms of
too que so buddy talk, buddy talk fitness. Here's the
founder and here's the coach here, Alex Flint. Welcome on
and thank you for coming into the studio today.
Speaker 3 (02:13):
Than thank you very much, Andrew. It's a pleasure to
be here.
Speaker 2 (02:16):
It's very good indeed. Okay, So you have specialized in
the over forties, are they different from the under forties.
Speaker 4 (02:25):
Definitely getting different needs coming to the forefront. It's one
of those things I think that the younger we are,
we tend to potentially exercise and use gyms and burning
calories as a means of looking better, whether it's to
attract the opposite sex or you know, just to give
ourselves a bit more self esteem and self confidence. But
it probably does come a lot more into the fray
(02:47):
of image as we get older. That definitely shifts we
you know, past forty and especially past fifty. I think
the biggest thing that we start to look at is
our health and you know, the years ahead, being able
to have quality of life as we age.
Speaker 2 (03:03):
So it is fair to say that a lot of
the younger people they go to the gym to get ripped.
They yeah, and they and they actually measure their progress
by the definition that they might see in their arms
in front of the mirror. Look at that, look at that,
and all that sort of thing, whereas you will be
of the philosophy is when you're over forty, you want
to live a long and healthy and happy life and
be injury free, and so you have to do things
(03:24):
a little bit differently and so the measuring stick is
not actually look and ripped.
Speaker 4 (03:29):
Yeah, I guess probably when you're younger, you maybe have
a little bit more of a competitive streak in you.
So things like your performance, whether it's how strong you
can get or how fast you can run a half marathon,
high rocks or whatever it is that you might be into.
Speaker 3 (03:45):
There's there's a there's a there's a streakiness.
Speaker 4 (03:48):
That probably wants to be as good and as fast
and as strong as we can. But as we age,
it definitely is a case of, you know, we start
to hear of more disease. You know, it might be
our mates or our friends, or we might start to
you know, things like the doctor has come back to
us with a few unfortunate blood results. So we really
(04:09):
need to be looking at what is possible for us
to sustain over the longer term in a method which
can just become part of our lives. And that really
comes down to what's important in exercise, what do we
enjoy and how do we put that into something which
becomes part of our life that we don't really have
to think too hard about. We can just make it
(04:29):
like the rest of our lives. Brushing our teeth going
to work, having our breakfast and getting some exercise in
each day.
Speaker 2 (04:36):
Absolutely okay. So if you have questions about what you
can do over forty to actually keep yourself fit and healthy,
and what you're already doing, and any concerns you might
have about what you're doing and what you might want
to do in the future, give us a call eight
hundred and eighty ten eight years and uper the phone
and you'll get a free one on one fitness seminar
with Alex Flint from Boddy talk in a strange way,
(04:59):
Can I just immediately talk about the big one that
we've been hearing particularly the last few year, and that's
resistance training with people saying this is how you can
stave off cognitive decline, and this is how you can
stave off possible disease, and this is how you can
actually stay fit and healthy about being injured.
Speaker 3 (05:19):
So what is resistance training? It's a great question.
Speaker 4 (05:24):
Resistance training is a way that we can challenge our
muscles under mechanical tension and mechanical load to provide a
stimulus which is going to make them stronger, maybe bigger,
but overall, what it's going to do is make that
muscle tissue more healthy. Now, what we know about muscle
tissue in particular is it is our organ of longevity,
(05:47):
so it is directly linked to our immune system. It's
directly linked to things like our risk of falls accidents
through lack of balance. It's also the biggest part of
our metabolic rate now metabolism, so things such as diabetes, cholesterol,
heart disease, all these things have big links to the
(06:08):
amount of muscle mass. Not only the amount of muscle mess,
but also how active that is. So you know, we
can have someone who's relatively overweight who might have a
large amount of muscle on their body. However it's not
regularly turned over and it's not exercising, that can still
be quite unhealthy muscle. So it's not necessarily through strength
training that we need to build huge, great big muscles.
(06:31):
But what we do need to do is make sure
that we retain as much muscle as we can over
our lifetime and keep it healthy, which that metabolic health
is going to reduce incidents of things like diabetes, like
we said, heart disease, some cancers even, and the biggest
one is being able to stay mobile and actually get
around to be independent, which is a difficult thing for
(06:55):
a lot of us to I guess conceptualize until it's
taken away from you. So you know, we can blissfully
go through our forties, our fifties into our sixties and
not really understand what it's like not to be able
to get up off a chair, to be able to
look after yourself, to be able to open a door,
to be able to carry your own groceries and daily.
(07:17):
Now I'm seeing people at my gym that are in
that situation, and some strength training is something which is
so empowering and gives them back quality of your life
and their independence.
Speaker 2 (07:29):
A lot of people who start to feel the effects
of aging go well, I better get a bit fit,
and they immediately pull the running shoes out of the
club that covered, find an old pair of running shorts
and a T shirt and they start patting themselves up
and down the pavement. That's good aerobically, it's got a
little bit of resistance to it because you are using
some muscles, but that's not resistance training in any way
(07:50):
shape or formers. Resistance training is pushing against a weight
and actually using the muscles in a variety of ways
to affect all the variety of muscle groups.
Speaker 3 (08:00):
Yeah, that's right.
Speaker 4 (08:00):
So the basis of it is something called progressive overload.
So we need to pushing it our muscles in a
way which over time we're coming up against loads or
resistance or external weights which are difficult for us to lift.
When we talk about weight training, we know that anywhere
from six repetitions, so we can pick up a weight
that's really heavy and we can barely lift at six times,
(08:23):
right through to the opposite end of the spectrum anywhere
up to about thirty repetitions. So you know, if yourself, Andrew,
you might be able to do thirty push ups, still
do you think, look.
Speaker 2 (08:34):
Yeah, yeah, I'd start struggling at twenty.
Speaker 3 (08:37):
Okay, yep.
Speaker 4 (08:38):
Say we say push ups or squats, if you can
do twenty or thirty of those, but that is becoming
difficult at that end, that's still considered strength training.
Speaker 3 (08:47):
So we've got this sort of band of resistance that.
Speaker 4 (08:50):
We need to be working with in whether that's at
the gym and we're using machines or dumbbells, or we're
using around our own body weight, but we need to
be using loads which are difficult for us to lift.
Speaker 3 (09:00):
Somewhere between six and thirty times.
Speaker 2 (09:03):
You always hear about set, and that set could be
ten or I think the normal number is twelve and
you do three sets three repetitions. Is that a scientific
formula or did somebody just pluck that out of the hat.
Speaker 4 (09:16):
It's a really fantastic and for me, a fascinating topic.
So the science is just continually developing in the area
of what makes up good progressive strength training. We used
to think there was these very tightly kept bands, so
if you worked between one and five repetitions, you were
going to get really strong like a weightlifter. Between six
(09:37):
and twelve repetitions you were starting to get into more
sort of starting to build muscle mass. And then as
we got further on into twelve's and fifteen's where we're
toning up and we're potentially losing weight and we're creating
this sort of long, skinny looking muscle. But what we
know now is really what matters is that you come
(09:57):
close to failure with your sets.
Speaker 3 (09:59):
Now just on that. It is really important.
Speaker 4 (10:02):
If you're starting out you're listening to this and you're
just out pushing yourself really hard with weights is not
what you need to do you just need to understand
that getting some strength training in your week is a
fantastic thing, and just starting with very lightweights is fantastic.
But as our body gets stronger and we get more
resilient to it, we just need to be choosing weights
(10:22):
which are heavy. So do we need to do twelve rips?
That's a great start. Do we need to do three sets?
The general rule is we need to do two sets
maybe three sets per muscle group or exercise. And that
rep range, as I say, can be anywhere from six
to thirty repetitions.
Speaker 2 (10:40):
To the point where you think I can't do another
one within a couple of repetitions.
Speaker 3 (10:45):
Yeah, so we might have two or three up our sleeve.
Speaker 2 (10:48):
But that's the hard part because you start doing the
X and going yep, going great, and then it starts
to get really hard and it starts to hurt, and
that's when people break mentally. So how do you get
through that moment where you just go oh.
Speaker 4 (11:02):
Nah, yeah, not only mentally but potentially physically as well.
Speaker 3 (11:06):
And I think that is one of the things that
can turn people off.
Speaker 4 (11:09):
So if you know, we think okay, weight training automatically
equals super hard effort and we've got to be training
with this ultimate intensity. It's very off putting and it's
absolutely not the case. So what we need to do
is not necessarily going with the mentality of I've got
to push myself to the absolute wall. All we need
to do is have some sort of program. So say,
(11:31):
for example, we do some bench.
Speaker 3 (11:32):
Press or some squats or some push ups.
Speaker 4 (11:35):
We write down what we did this week, so we
did two sets of ten, and then next week we
aim to do two sets of twelve, or you know,
maybe it's three sets of ten, just in a way
which slowly over time is progressively making us stronger and
giving us a little bit more stimulus. It doesn't have
to be about pushing yourself to the wall. It's just
as long as you're improving, you're definitely on the right track.
Speaker 2 (11:55):
Well that's good advice, and I thank you. And that
is Alex Flint from Body Talk. And speaking of advice,
here's another one. I'm going to welcome to the program. Sam.
Hello Sam, Yes, Hello, So Sam, I understand you're about
to have an operation and you're thinking to yourself, maybe
I should be doing some exercise to get rid of
Here's Alex Sam what's your story.
Speaker 5 (12:13):
Yeah, you get a alex thank you. I'm pretty much
one month to the day out from having a double
in gueen lahernia operation, one on my right hand side
just to below my ab when they were doing a
pre inspection, they found another one on my left hand
side down under my thigh right, and so I'm wondering,
(12:36):
I really haven't been taking it easy at work. I
do a lot of heavy lifting and stuff, and you
do notice it occasionally you feel a bit of a
bubble there with the intestine sort of popping. But once
all's said and done, and I've done my two weeks
at home recovery and I've got to go into light duties,
what's something that I can do without aggravating it too much?
And because I understand that pretty much all lifting and
(12:57):
all muscle work can pretty much be related to the abdomen.
Speaker 4 (13:01):
Yeah, Sam, that's that's a great question. And work around
any injury is something that you've got to be particularly
careful with. And the first thing is obviously taking the
advice of your doctor of the surgeon.
Speaker 3 (13:14):
They will outline you.
Speaker 4 (13:15):
Probably a six to twelve week look at what you
should be doing post surgery, especially if you've got heavy lifting,
which is part of your work, the first couple of
weeks is actually quite a lot of rest for yourself
while the muscle tissue is allowed to kind of scar
up and nip back together. And then it sounds pretty basic,
but you've just got to start with getting moving again.
(13:37):
You can't put too much stress through you core work
or doing a lot of ad work in those first
sort of six weeks, just because you've got to allow
the muscles to rest. So getting out walking, cycling, just
getting some blood flow through the area, so you know
using your lower body is going to get blood flow
through your abdomen is the most important thing. And then
(13:59):
slowly as you're able to get back to it, you'll
With hernia operations, you almost know your elf when you're
ready to get back to them, because they can feel
quite uncomfortable for the first wee while, so it almost
makes you apprehensive to get into things too early. But
what I would encourage is all motion is lotion. So
if you can get walking, get writing as quick as
you can after your operation, and then in terms of
(14:22):
any specific stress, you're probably looking at six weeks before
you're really starting to be able to do any specific
abdominal work and lifting.
Speaker 5 (14:32):
Okay, great, now that's good to know because I was
going to get back to work after sort of the
two week recovery, and I really I'm going to be
able to do probably much paperwork and stuff rather than
the actual work in automotive parts for a panel shop,
so a lot of tavy stuff coming in and bought
not and year, So I'll definitely be mindful of that,
(14:52):
thank you.
Speaker 3 (14:52):
Yeah, yeah, definitely, that's what you go.
Speaker 2 (14:54):
That's what you got juniors for. That's what you got
young bucks for. But mate, go and lift down that
muffler for me, thank you very much. You know, don't
do anything. But here's the thing I'm when I asked
us on behalf of Sam as well, you're already fitting
a bit teender. You know, you've been poked around and
everything's been cut round and reassembled and all that sort
of stuff, and you're sitting there you're afraid of actually
(15:14):
doing any any work, even though you might be actually
capable of doing it. And as soon as you start
doing it, you you know you will actually feel benefits
and will aid your recovery. So how how do you
know when that tender tamer has popped and it goes, Yeah,
it's going to hurt a little bit, but it's okay
to do it from now.
Speaker 3 (15:32):
Yeah, that's a that's a really great question.
Speaker 4 (15:34):
So obviously it's specific to whatever injury or operation or
you know, even things like arthritis. You know, that's another
big example. It can very easily feel like you're causing
yourself more damage, more harm than good. So how do
you know what pain is good pain? I guess is
the question. What we know to start with is if
you've had an operation, you must these things are you know,
(15:57):
the rules are there for a reason, so we must
make sure that if you've been told that no heavy
lifting for six weeks, that's what you do. However, are
in terms of general activity, We want to get back
to that as quickly as we can. But in terms
of this pain scale, when does it feel okay? When
should we get back to it? One, you need to
be guided by what your doctors told you a bit.
(16:18):
Two we use a on a scale of one to ten.
If it's over a three out of ten, so ten
being extreme pain. If it's over a three, it's probably
too much. So yeah, that's about where it is. And
next day. Pain is something to really pay attention to.
So if you have caused yourself something which is sourer
the next day, you've definitely overdone it.
Speaker 2 (16:38):
Good advice, and I thank you for that. By the way,
just a couple of texts came through. Warwick says that
resistance trading. I do that on the farm in the yards,
drenching a mob of one hundred one year old winer cattle.
They all resist me, grabbing their heads and putting the
drenched gun in their mouths in the race, So that's
quite easy. Another textas says, look what you're saying is easy.
(16:59):
I'm fifty eight. I walk see a deer, shoot it
gut and carry it out on my back. You saidy folk, screwed.
Do those people who are involved in manual labor and
you know after fifty are they actually doing resistance training
or are they deluding themselves?
Speaker 3 (17:14):
YEP? I totally agree with both of those guys.
Speaker 4 (17:17):
It's I almost think that gyms exist today because of
the fact that you know, a lot of manual labor
is it just is not there anymore. So we don't
challenge our bodies playing footy farmers they are or some
of the strongest people you come up against. You know,
resistance training, and I'm sure it's the same with hunters.
(17:37):
Resistance training is part of what they do regularly, and
that is what we need. So it doesn't have to
be in a gym, it doesn't have to be with
bar bills. Farming is probably one of the greatest examples.
I know plenty of big farmers that are still in
their seventies and eighties.
Speaker 2 (17:50):
Well you need is a hind's head on your back
and you're going to live for a long and happy
life and eat some very fine venison as well. My
very special guess is Alex Flint from Body Talk Fitness,
specializing in fitness and health for those people in an
older age group. And we're just saying over forty right now,
and of course every forty year old saying I'm not old,
(18:10):
but whatever, we're saying for the over forties, we've got
a couple of calls and we're going to be back
with those next here on news talk Zbig. If Tim
Beverage is on holiday, he's skiing round hill with his
kids at doing it and he's an elder gentleman as well,
but he's still doing it. He's quite fit and healthy.
I've got Alex Flinton with me, Buddy Talk, fitness founder
and coach, taking your questions about health and fitness as
(18:33):
you get a little bit older than you used to be.
Bick joins us. Hello, Bick, Hi, Hi.
Speaker 6 (18:39):
Lex, how are you? You're a program and Tyler resistance
training for over forties. I'm in my seventies in the
second half, did a lot of physical act to be
in my younger days, and I'm now down to playing golf,
which I enjoy mentally, both mentally and socially. But you
(19:00):
find out this sage you're starting to lose a bit
of balance is a lot slower. What type of resistant
training could I do to improve that? And secondly, watchaer
I avoid because of the risks at that age.
Speaker 4 (19:15):
That's great questions big, and it's great to hear that
you're still on the golf course. I think it's a
very worthy sort of pastime to be able to judge
whether you can still get around the golf course and
you know, swing the ball and swing the club and
see where you're not wrong.
Speaker 2 (19:30):
Walk well, yeah, so.
Speaker 7 (19:34):
Enduring the nineteenth Yeah, So the first things just to
address with your balance, what we want to do there
is the gym is always the best.
Speaker 3 (19:44):
Place if you can.
Speaker 4 (19:46):
You know, if you have access to a gym, you're
in an area where they're there. It's great if you're
able to go and do say two strength training sessions
a week. It's not necessary. We can set it up
at home. But the first thing to address your balance
is to look at exercises which are getting you on
one leg at a time, so that things like step ups,
it's things like supported lunges, depending obviously on what your
(20:08):
needs and your hips are like, and using sort of
one leg at a time to do some strength training
exercises unusually as well, even things like squats in and
out of a chair. There's lots of research to show
that they will help you as long as you know,
we talk about doing enough of them.
Speaker 3 (20:24):
They will also assist your.
Speaker 4 (20:26):
Balance, and that's larger because they're aiding in your overall strength.
Speaker 3 (20:30):
So doing things on one leg is important with the strength.
Speaker 2 (20:33):
Can I ask there, you're talking about squats and stuff
that's actually on two legs. When people think about helping
their balance, they start thinking, well, how long can they
stand on one leg? Because that's when I get really
wobbly but that's not necessarily what you're talking about. You're
talking about exercising one leg even though two legs are
in play.
Speaker 4 (20:52):
Yeah, So when we look at what effects balance, the
very first thing that goes is leg strength. So we
know as we age, one of the biggest areas of
our body that shrinks is our thighs, and that has
a direct correlation with longevity and a So if we
can maintain good strength in our legs, being able to
stand up out of a chair, do a squad, do
some step ups, maybe you know a lunge, which is
(21:14):
a bit of a more demanding exercise. Just building up
the leg strength is going to make a big difference
to balance. And then obviously you know doing some one
leg of balance exercises. A good one to see is
if you can stand on one leg for thirty seconds.
That's actually got's got some Yeah, it's got some very
good research and data behind it that it's a good one.
(21:34):
In terms of what to avoid, the most important thing
is let pain levels and exertion levels be your guide.
So you want to start very easy, twenty minutes twice
a week of strength training with two to three minutes
rest between your exercises is all you need to do.
You might get through five exercises in a workout, and
(21:56):
we want to make sure that your exertion levels are
well within yourself so you feel comfortable that will get
better over time. And the big thing to avoid is
things like loaded squats and deadlifts until you've got really
good technique. Have you had a background at all bick
and strength training before or will it be.
Speaker 6 (22:14):
New to you gym and being given a series of
exercises it didn't pursue.
Speaker 8 (22:18):
It very much.
Speaker 4 (22:20):
Yeah, okay, So the best way to start is get
someone to help you. Five or so exercises full body
challenging your muscles in different ways through different movements, two
to three sets of an exercise for somewhere between sort
of ten and fifteen repetitions, and if you have pain,
that's a number one red flag to maybe you need
(22:42):
to look to a different exercise. So the areas where
we usually get sores our shoulders, our lower back, our hips,
and our knees, and when you first start getting into
strength training, we've just got to be really careful with
those areas. So pushing through pain is not a good idea.
So that's where machine weights are actually quite good to
start with, just because they support us in ways that
a little less hazardous and allow us to slowly build
(23:04):
up strength.
Speaker 2 (23:06):
Anything more big things. Thank you very good, okay, and
I thank you for your call too, But happy health.
O H eighty ten eighty years a number of phone
to talk with Alex Flint. You were talking about just
getting out of a chair. A while ago. There was
an article and it's come out year after year after
year which says, if you can go from sitting to
(23:27):
standing without using your hands and only using your legs,
then you probably have another ten years of life than
you because that was something apparently that many people find
very difficult. Is it true? Was it overhyped?
Speaker 3 (23:39):
Yeah?
Speaker 4 (23:39):
No, it's absolutely true. So a lot of these tests,
like there's one that the set to stand test. That's
one how many times can you actually stand up from
the ground to start with? I mean if you can't
do that and you have a fall and you're by
yourself and you're in a lot of trouble. But things
like your grip strength, there's a number of the single
leg balance one that we talked about. These are all
kind of like proxies. There are ways for us to
(24:00):
assess what state of health our muscles are in and
our muscle strength, and that becomes part of our independence.
So the standing up from the floor has very good
data on it because basically, the closer you are to
needed assisted living, the less chance is that you can
actually get off the floor at all. So I routinely
(24:20):
see people in their seventies that can get up without
their hands and it's fantastic, And they are all in
a good state of health because their bodyweight is lighter,
they're strong, you know, and they're obviously exercising regularly. And
then I have other people that are in their forties
and fifties who really struggle to get off the ground
and a lot of it.
Speaker 3 (24:36):
Is based on body weight as well.
Speaker 2 (24:37):
We were all doing it in the newsroom. Yeah, and
Husking got up, I got up, everybody got up, had
a bounced up and all that, And then we had
some twenty five year old journos and they were like, wow,
I man do this. It was quite remarkable.
Speaker 3 (24:50):
Yeah.
Speaker 2 (24:50):
One hundred eighty ten eighty is a number the phone
we're took in health and fitness and strength training, particularly
for an older person.
Speaker 3 (24:57):
Hello fill oh, hello guys.
Speaker 8 (25:00):
Alex, I can't believe I'm actually ringing you, you know,
talking about yeah, talking about this matter. Where have all
the years gone? A couple of callers earlier was talking about,
you know, his work and whatnot. And I used to
(25:21):
think the same that, you know, my job kept me fit.
But becoming to realize that actually your job sort of
can ruin your body. But as long as you keep moving,
I guess you know you're going to be better off.
But anyway, I'm a fifty seven year old and I
had a bit of a fall at work and tore
(25:43):
me rotator cuff tendons, and I had the surgery and
now I'm in the rehab and just starting at the
gym doing weights. In fact, I just started on Thursday.
But my son, who's a gym buff and into all
the supplements and whatnot, suggested I take creatine to aid
(26:10):
muscular maintenance. Basically, I mean what you thought about that?
Speaker 4 (26:18):
Yeah, well, snap, Phil, Because I've just had my rotator
cuff repaired as well. I'm fourteen weeks post surgery. I
had a full rotator cuff, so I'm quite well qualified
to talk about that one. Yeah, first of all, you
will make a full recovery from it, and it's a
good it's great that you've had the operation. It can
be a little bit titchy for there for the first
(26:39):
couple of months getting it right.
Speaker 3 (26:41):
But in terms of the exercises that you do.
Speaker 4 (26:44):
Obviously you're very restricted just to start with in terms
of what you do, and hopefully you've been given a
list from your surgeon or your physio in terms of
what you should be doing. Creatine is it's two things. One,
it's a performance enhancing supplement for strength training, so it
will give you the ability to lift heavy things for
more petitions. So if you're over time, perhaps right now
(27:09):
you know you might be able to do a bit
heavier work with your legs or on your other arm.
It will definitely give you an improvement and it really helps.
It's a great aid to be able to increase that
strength and muscle mass which we're all after as we age.
Interestingly enough, it has some burgeoning research on cognitive benefits
as well, which is something that I believe that everyone
(27:34):
over the age of forty really should be looking into.
From at the outset, they realize that people with traumatic
brain injuries were getting a lot of benefit from having
some creating. They then also realized it was great for
fatigue buffering, so if you've had low sleep, it's something
that helps there. And now there is suggestions and some
early research that it's actually very good for things like
(27:56):
potentially staving off dementia. We've seen that people with early
stage dementia tend to stay in the same stage of
the disease for longer when they take creating. So one,
it is great for your muscles, and it will help
your strength training absolutely, Probably not your rehab your shoulder
rehab so much because you know you're not pushing heavy loads,
(28:19):
but overall it definitely helps in the gym and for
the reasons of cognitive health. Long term, I think it's
something that men and women from the age of forty
plus should definitely be on.
Speaker 8 (28:30):
Hunks like it might be an ELEIXA.
Speaker 2 (28:33):
Yeah, well here's okay. Well, here's the thing about creating.
It is a supplement. Yes, it's got the hype behind
it as well, but yet there are many supplements out there.
Anyone says this is going to make you look amazing,
and this is going to help you do this, and
this is going to do that, and others actually get
you disqualified from the Olympics, you know, but is it
true that creating is the most studied supplement that has
(28:56):
ever been invented by humankind? That's what I've heard, And
is that true, Alex.
Speaker 3 (29:02):
It's I actually don't know.
Speaker 4 (29:04):
I couldn't tell you too, but it is absolutely right
now at the you know, the top of everyone's list.
And it's a real hypeless supplement. We know that in
the fitness industry, this is how it rolls, so we
have everyone jumps on bandwagons. There's things that are you know,
potentially overhyped. But what I will say is creatin has
been very, very widely studied. Now, normally, what happens with
(29:27):
non pharmaceutical supplements, so ones that aren't prescription, they don't
have a large rate of long term studies on them
because pharmaceutical companies obviously need to make some money out
of them, which is fair enough. However, cretin is one
which has got more and more research on it because
of its efficacy and the fact that it does make
so much difference. So I can't tell you for sure,
(29:49):
but I would imagine that it's definitely in the top
five of studied supplements because of its effectiveness.
Speaker 2 (29:54):
Exactly, and I don't want to upset it any naturopaths either,
But of course there's a lot of naturopathic remedies that
have also not had the sort of scientific rigor and
looking at, partly because the companies that are making them
and spreaking them can't afford to actually do the scientific
studies and get them peer reviewed to come out there.
So you've got to remember that if somebody has actually
(30:15):
paid some money to get their naturopathic remedy scientifically evaluated
at looked at, that's actually a good tick in their favor.
Speaker 4 (30:22):
Absolutely, And you know, if a company is going to
go to the trouble of doing that, they need to
be able to obviously financially benefit from that so to
you know, and that normally means you've got to have
some sort of patent on it so you can.
Speaker 3 (30:33):
Protect it as a company.
Speaker 4 (30:34):
So that's why a lot of natural supplements potentially don't
and they just don't have the same pharmaceutical.
Speaker 3 (30:43):
Impact. I guess you'd say, as.
Speaker 4 (30:47):
What real pharmaceutical drugs do, and that's fine, but what
we need to look at with most nutritional supplements, so
things that are readily available off the shelf. They are
in addition to a well balanced diet. They are not
none of them. None of them are by themselves savior.
And a lot of people do, unfortunately, fall into that
trap of thinking, you know, I've got a cupboard full
(31:10):
of supplements, and so that means that I can get
away with all these other things.
Speaker 3 (31:13):
Unfortunately, that's not how they work.
Speaker 4 (31:15):
So we need to be making sure that our nutrition
approach is there first.
Speaker 2 (31:20):
All right, So I've got Alex Flint from body Talk Fitness.
He is the founder and one of the coaches and
recovering from a rotator cuff injury and surgery. So that's
great taking your questions, and we're going to talk to
Helen in a few minutes time. And I've got a
couple of questions on the text as well that I
want to put to you. But the lines are free.
We're going to take a quick break back with Helen
(31:40):
and a mo But the number of the phone is
eight hundred and eighty ten eighty and the text number
ninety two ninety two. Today we're talking about keeping fit
and healthy and what you should do when you get
a little bit older and you can't do all the
crazy stuff you used to do when you were younger.
Alex Flint is our man from Body Talk, and he's
right here. The number to phone, Oh eight hundred and
eighty ten eighty and Helen. Welcome and Helen. This is Alex. Alex,
(32:01):
this is Helen.
Speaker 3 (32:01):
Hello Helen.
Speaker 2 (32:06):
I think Helen might have actually wandered away from the air.
Oh no, oh, that you are.
Speaker 9 (32:10):
Good, Helen. Am I here?
Speaker 5 (32:12):
Hi?
Speaker 9 (32:13):
I just wondered, I'm free. What's quite a lot of
arthritis here in the been a abbad walker that can't
go so far anymore. But if I could give a
shout out to it was the Age Concern. They have
a program called Balancing and Strengthening and it's a one
hour you can go how many times a week you like,
(32:35):
very affordable and it's just so I'm seventy three, so
I'm one of the younger ones here, but it's so
improved in all the things that Alex is talking about.
That's exactly what we do, and it is very hard
to motivate yourself to do it at home. So it's
quite nice to go along to this class and connect
(32:58):
with other people and follow the program.
Speaker 3 (33:02):
That's great, Helen, yep.
Speaker 4 (33:04):
The programs like that are absolutely just so worthwhile. And
you know, as you're probably finding out yourself, you know,
as long as you're regular, you don't have to be
overdoing it just a couple of times a week. And
you know, getting in there with other people is another
really great thing. So sharing, sharing a healthy pastime is
something which can really motivate you and make it a
(33:24):
positive outcome in many ways, not you know, socially just
as well as physically.
Speaker 9 (33:29):
Yeah, I've tucked all the boxes. And also it's very affordable.
Anyone could if you couldn't afford it you and apparently
acc has said that it's reduced falls between twenty and
fifty percent with our age group like me and older so.
Speaker 3 (33:47):
That's yeah, that's absolutely fantastic.
Speaker 4 (33:50):
It's you know, falls, slips and falls are one of
the major causes of hospitalization for any age, but definitely
as we age, so that that's really positive.
Speaker 3 (33:59):
Big shout out to age concern.
Speaker 9 (34:01):
Yeah, age consuming gives them a call.
Speaker 2 (34:03):
Cary, carry on the good work on your body, Helen.
But here's the thing. There are some people, and I
was one of them. I never like going to the
gym because there are people at the gym and you
go to the gym and you think people are watching
me being useless and you just didn't like it. Is
it possible to actually have a good strength and resistance
training regime that you can do with your own equipment
at home without needing all the fancy dancy you know,
(34:27):
and the fancy dancing people telling you how to use
the fancy dancing machines.
Speaker 3 (34:31):
Absolutely as possible.
Speaker 4 (34:32):
What we know statistically, people that exercise at home don't
have the same consistency and adherence over time. There's a
lot of hypothesis reasons for that. One of them is
that the home is just a place of comfort, so
to make it somewhere where you're also exercising for some people,
(34:53):
potentially that's a drawback. For others, it's just they need
to get out into a more motivating environment. Obviously own
a gym, so I'm probably a little bit biased, But
I do train plenty of people that train at exercise
at home online as well, so you absolutely don't need
too much equipment. You know, a few dumb bills, some kettlebells,
some resistance bands, and you can put together a very
(35:15):
good program. One of the biggest things that we probably
touched on right at the start, Andrew was the fact
that you need to progressively overload those So if you're
exercising at home, that's fantastic, But what you need to
do is figure out, all right, every four, six, eight weeks,
how can I progress my program? How can I challenge myself,
whether it's new exercises or maybe I need to go
(35:36):
and buy another resistance band or do a few more
reps or change the program. But we need to make
sure that we're providing our body with a stimulus which
it can adapt to. Our bodies are very, very clever.
If we just keep doing the same thing, we'll get
the same result.
Speaker 2 (35:51):
And I thank you Alex Flint from Buddy Talk Fitness,
taking your calls at eight hundred eighty ten eighty. It
is eleven minutes to five with Alex Flint from Buddy
Talk and Gus Welcome to the program you're on with Alex.
Speaker 5 (36:05):
Thanks very much.
Speaker 10 (36:05):
Hey Lex, just tune terms of halfway through this episode.
So apologies, you've already covered this off. But I'm mid
forties and living a healthy lifestyle. But I'm really inspired
by people that I see in the seventies, eighties and
beyond that are still out there doing it and achieving
(36:27):
great things. And you must see a pretty wide spectrum
of people in this bracket, and I'm just curious, are
there any common behaviors that have got these people into
that shape that as a forty five year old I
could learn and apply gus.
Speaker 4 (36:45):
It's a really interesting perspective and it's something which I've
become increasingly more aware of myself. The number one thing
that I see is their level of consistency. So often
the people that are in their seventies and eighties were
not necessarily, you know, the biggest fittest athletes when they
were younger, but what they have been their entire lives
(37:07):
is incredibly consistent now. That's even people that have taken
it up later in life. So whether you know they've
started in their fifties, I've there's a few ladies at
my gym that are in their sixties that are in
incredible shape now. But once they started, they've never stopped.
The second thing is they've been able to avoid injuries.
So again back to that how hard you train, you know,
they've listened to their bodies. We've moved around anything painful,
(37:31):
I guess, rather than trying to push through it and
then something that we use my gym as we use
some standards. So we've looked at all, right, what's a
good standard for fitness, your via to max aerobic fitness
as you age? What sort of level should you get to?
How many push ups should you be able to do?
You know, what are some strength levels? So having a
look at those, they're readily available online.
Speaker 3 (37:51):
If you look up.
Speaker 4 (37:53):
Strength training and aging standards, you'll find those. That's a
really good way to do it, you know, to make
sure that you kind of stay ahead of your age.
I guess you'd say so if you're in your forties,
see if you can get your stres and your fitness
up into what a young thirty year old would be.
But the biggest thing really is they are very consistent
and when injuries come, they don't give up. We train
(38:15):
around them and we try and avoid them wherever we can.
Speaker 2 (38:18):
Good advice. And I think if your call Gus and
I thank you for your time as well, Alex. We
have only a minute left of the program. There was
one question about the weight loss drugs, which apparently are
bad for muscle mass. Is that true?
Speaker 4 (38:29):
Yeah, So weight loss drugs are a fantastic thing which
are going to really change a lot of health profiles
right across the world. But what we do know is
that they come with perils. They're eating less and not
exercising will cause a dramatic loss in muscle mass and
that is something which for longevity and long term health,
independence and lifestyle is something that we really need to avoid.
(38:51):
So protein intake, strength training becomes even more important when
you start taking those GLP ones.
Speaker 2 (38:57):
Well, this goes all the way back to what you said,
there's never ever a silver bullet like I'm going to
start taking creatine and suddenly I'm now smarter and fitter
and healthier, single silver bullet. It's an entire balanced lifestyle.
Speaker 3 (39:08):
Yep.
Speaker 4 (39:08):
Absolutely, we need to find out ways to enjoy our exercise,
do it regularly, and know which are the parts of
it that are really important.
Speaker 2 (39:15):
Right If people want to know more about what you
do and they've listened to you and all that, how
can they see what you're up to?
Speaker 4 (39:22):
Two ways I am on social media. You can just
look up Alex Flint fitness coach or body talk bo
d y t O r q u E momentum that
style of talk, dot co dot in z We've got
a group training gym in Auckland in New Market which
is specifically for over forties and we have pretty good
time staying healthy.
Speaker 2 (39:43):
Well doing your chair caliesthetics.
Speaker 4 (39:45):
We do plenty of heavyweight training. Actually that's a fitness
not too much chairwork. It's too easy for us.
Speaker 5 (39:50):
Okay.
Speaker 2 (39:51):
I have noticed that the social media is full of
try this, tai chi walking, try this, calisthatics, try everything.
Speaker 4 (39:58):
Yeah, there's lots of perils, lots of marketing hacks, but
the main thing is stay consistent.
Speaker 2 (40:02):
Good stuff, and I thank you so much for your
time today, ladies and gentlem Alex Flint from my Body Talk.
We've got news and sport in a few moments at
a time, and memory into money matters, and we're talking
about while the process of getting a divorce and what
it can do to your finances and how you can
prepare yourself to those situations and what you do if
you're in the middle of it. It's all to come
on News Talks. You'll be.
Speaker 1 (40:28):
Weekdays for more from the Weekend Collective. Listen live to
News Talks it'd be weekends from three pm or follow
the podcast on iHeartRadio.
You're listening to the Weekend Collective podcast from News Talks AB.
Speaker 2 (00:17):
Well, good afternoon to here. I'm Andrew Dickinson for Tim Beveridge,
who is currently skiing as a little hard out. We're
here for just a weekend. He's back next weekend. And
there my producer Isaiah has chosen to play some guns
and Roses because I presume you thinks that's Jim music.
Because of course we're about to get into the health club.
(00:40):
This is where we want your cause and your participation.
If you've got questions about your health and your fitness
and what you can do to stay active and to
stay mobile for as long and as well as possible,
you can call us and the number is eight hundred
and eighty ten eighty, or you can text a small
charge to supply and that number is ninety two to
ninety two. So obviously, as we get older, our bodies
slow down, and it feels like it takes longer to
(01:03):
get back to one hundred percent. If we've heard ourselves
at the gym, or we've played a sport we probably
shouldn't have, but we didn't have the hymn beforehand. Plus
we are sowing here longer and longer or more and
more that we should keep things moving and we should
be doing more exercise, and more people are getting into
exercise in their later years than they did in the
younger years. So how to do it? The advice is
(01:28):
to do something less intense and lower impact to get
more days in the gym, so we're not having a
hymn and then sort of hurting ourselves readjusting our workouts,
splits how if you're over forty should you be exercising
and how will you actually pursue the latest health trends
like diets or new workouts and so to talk about
(01:52):
all this, we're actually going to talk to a fella
who has specialized in helping the elderly, and I say
that with the tongue in cheek, the over forties. His
company is called body Talk Talk as in terms of
too que so buddy talk, buddy talk fitness. Here's the
founder and here's the coach here, Alex Flint. Welcome on
and thank you for coming into the studio today.
Speaker 3 (02:13):
Than thank you very much, Andrew. It's a pleasure to
be here.
Speaker 2 (02:16):
It's very good indeed. Okay, So you have specialized in
the over forties, are they different from the under forties.
Speaker 4 (02:25):
Definitely getting different needs coming to the forefront. It's one
of those things I think that the younger we are,
we tend to potentially exercise and use gyms and burning
calories as a means of looking better, whether it's to
attract the opposite sex or you know, just to give
ourselves a bit more self esteem and self confidence. But
it probably does come a lot more into the fray
(02:47):
of image as we get older. That definitely shifts we
you know, past forty and especially past fifty. I think
the biggest thing that we start to look at is
our health and you know, the years ahead, being able
to have quality of life as we age.
Speaker 2 (03:03):
So it is fair to say that a lot of
the younger people they go to the gym to get ripped.
They yeah, and they and they actually measure their progress
by the definition that they might see in their arms
in front of the mirror. Look at that, look at that,
and all that sort of thing, whereas you will be
of the philosophy is when you're over forty, you want
to live a long and healthy and happy life and
be injury free, and so you have to do things
(03:24):
a little bit differently and so the measuring stick is
not actually look and ripped.
Speaker 4 (03:29):
Yeah, I guess probably when you're younger, you maybe have
a little bit more of a competitive streak in you.
So things like your performance, whether it's how strong you
can get or how fast you can run a half marathon,
high rocks or whatever it is that you might be into.
Speaker 3 (03:45):
There's there's a there's a there's a streakiness.
Speaker 4 (03:48):
That probably wants to be as good and as fast
and as strong as we can. But as we age,
it definitely is a case of, you know, we start
to hear of more disease. You know, it might be
our mates or our friends, or we might start to
you know, things like the doctor has come back to
us with a few unfortunate blood results. So we really
(04:09):
need to be looking at what is possible for us
to sustain over the longer term in a method which
can just become part of our lives. And that really
comes down to what's important in exercise, what do we
enjoy and how do we put that into something which
becomes part of our life that we don't really have
to think too hard about. We can just make it
(04:29):
like the rest of our lives. Brushing our teeth going
to work, having our breakfast and getting some exercise in
each day.
Speaker 2 (04:36):
Absolutely okay. So if you have questions about what you
can do over forty to actually keep yourself fit and healthy,
and what you're already doing, and any concerns you might
have about what you're doing and what you might want
to do in the future, give us a call eight
hundred and eighty ten eight years and uper the phone
and you'll get a free one on one fitness seminar
with Alex Flint from Boddy talk in a strange way,
(04:59):
Can I just immediately talk about the big one that
we've been hearing particularly the last few year, and that's
resistance training with people saying this is how you can
stave off cognitive decline, and this is how you can
stave off possible disease, and this is how you can
actually stay fit and healthy about being injured.
Speaker 3 (05:19):
So what is resistance training? It's a great question.
Speaker 4 (05:24):
Resistance training is a way that we can challenge our
muscles under mechanical tension and mechanical load to provide a
stimulus which is going to make them stronger, maybe bigger,
but overall, what it's going to do is make that
muscle tissue more healthy. Now, what we know about muscle
tissue in particular is it is our organ of longevity,
(05:47):
so it is directly linked to our immune system. It's
directly linked to things like our risk of falls accidents
through lack of balance. It's also the biggest part of
our metabolic rate now metabolism, so things such as diabetes, cholesterol,
heart disease, all these things have big links to the
(06:08):
amount of muscle mass. Not only the amount of muscle mess,
but also how active that is. So you know, we
can have someone who's relatively overweight who might have a
large amount of muscle on their body. However it's not
regularly turned over and it's not exercising, that can still
be quite unhealthy muscle. So it's not necessarily through strength
training that we need to build huge, great big muscles.
(06:31):
But what we do need to do is make sure
that we retain as much muscle as we can over
our lifetime and keep it healthy, which that metabolic health
is going to reduce incidents of things like diabetes, like
we said, heart disease, some cancers even, and the biggest
one is being able to stay mobile and actually get
around to be independent, which is a difficult thing for
(06:55):
a lot of us to I guess conceptualize until it's
taken away from you. So you know, we can blissfully
go through our forties, our fifties into our sixties and
not really understand what it's like not to be able
to get up off a chair, to be able to
look after yourself, to be able to open a door,
to be able to carry your own groceries and daily.
(07:17):
Now I'm seeing people at my gym that are in
that situation, and some strength training is something which is
so empowering and gives them back quality of your life
and their independence.
Speaker 2 (07:29):
A lot of people who start to feel the effects
of aging go well, I better get a bit fit,
and they immediately pull the running shoes out of the
club that covered, find an old pair of running shorts
and a T shirt and they start patting themselves up
and down the pavement. That's good aerobically, it's got a
little bit of resistance to it because you are using
some muscles, but that's not resistance training in any way
(07:50):
shape or formers. Resistance training is pushing against a weight
and actually using the muscles in a variety of ways
to affect all the variety of muscle groups.
Speaker 3 (08:00):
Yeah, that's right.
Speaker 4 (08:00):
So the basis of it is something called progressive overload.
So we need to pushing it our muscles in a
way which over time we're coming up against loads or
resistance or external weights which are difficult for us to lift.
When we talk about weight training, we know that anywhere
from six repetitions, so we can pick up a weight
that's really heavy and we can barely lift at six times,
(08:23):
right through to the opposite end of the spectrum anywhere
up to about thirty repetitions. So you know, if yourself, Andrew,
you might be able to do thirty push ups, still
do you think, look.
Speaker 2 (08:34):
Yeah, yeah, I'd start struggling at twenty.
Speaker 3 (08:37):
Okay, yep.
Speaker 4 (08:38):
Say we say push ups or squats, if you can
do twenty or thirty of those, but that is becoming
difficult at that end, that's still considered strength training.
Speaker 3 (08:47):
So we've got this sort of band of resistance that.
Speaker 4 (08:50):
We need to be working with in whether that's at
the gym and we're using machines or dumbbells, or we're
using around our own body weight, but we need to
be using loads which are difficult for us to lift.
Speaker 3 (09:00):
Somewhere between six and thirty times.
Speaker 2 (09:03):
You always hear about set, and that set could be
ten or I think the normal number is twelve and
you do three sets three repetitions. Is that a scientific
formula or did somebody just pluck that out of the hat.
Speaker 4 (09:16):
It's a really fantastic and for me, a fascinating topic.
So the science is just continually developing in the area
of what makes up good progressive strength training. We used
to think there was these very tightly kept bands, so
if you worked between one and five repetitions, you were
going to get really strong like a weightlifter. Between six
(09:37):
and twelve repetitions you were starting to get into more
sort of starting to build muscle mass. And then as
we got further on into twelve's and fifteen's where we're
toning up and we're potentially losing weight and we're creating
this sort of long, skinny looking muscle. But what we
know now is really what matters is that you come
(09:57):
close to failure with your sets.
Speaker 3 (09:59):
Now just on that. It is really important.
Speaker 4 (10:02):
If you're starting out you're listening to this and you're
just out pushing yourself really hard with weights is not
what you need to do you just need to understand
that getting some strength training in your week is a
fantastic thing, and just starting with very lightweights is fantastic.
But as our body gets stronger and we get more
resilient to it, we just need to be choosing weights
(10:22):
which are heavy. So do we need to do twelve rips?
That's a great start. Do we need to do three sets?
The general rule is we need to do two sets
maybe three sets per muscle group or exercise. And that
rep range, as I say, can be anywhere from six
to thirty repetitions.
Speaker 2 (10:40):
To the point where you think I can't do another
one within a couple of repetitions.
Speaker 3 (10:45):
Yeah, so we might have two or three up our sleeve.
Speaker 2 (10:48):
But that's the hard part because you start doing the
X and going yep, going great, and then it starts
to get really hard and it starts to hurt, and
that's when people break mentally. So how do you get
through that moment where you just go oh.
Speaker 4 (11:02):
Nah, yeah, not only mentally but potentially physically as well.
Speaker 3 (11:06):
And I think that is one of the things that
can turn people off.
Speaker 4 (11:09):
So if you know, we think okay, weight training automatically
equals super hard effort and we've got to be training
with this ultimate intensity. It's very off putting and it's
absolutely not the case. So what we need to do
is not necessarily going with the mentality of I've got
to push myself to the absolute wall. All we need
to do is have some sort of program. So say,
(11:31):
for example, we do some bench.
Speaker 3 (11:32):
Press or some squats or some push ups.
Speaker 4 (11:35):
We write down what we did this week, so we
did two sets of ten, and then next week we
aim to do two sets of twelve, or you know,
maybe it's three sets of ten, just in a way
which slowly over time is progressively making us stronger and
giving us a little bit more stimulus. It doesn't have
to be about pushing yourself to the wall. It's just
as long as you're improving, you're definitely on the right track.
Speaker 2 (11:55):
Well that's good advice, and I thank you. And that
is Alex Flint from Body Talk. And speaking of advice,
here's another one. I'm going to welcome to the program. Sam.
Hello Sam, Yes, Hello, So Sam, I understand you're about
to have an operation and you're thinking to yourself, maybe
I should be doing some exercise to get rid of
Here's Alex Sam what's your story.
Speaker 5 (12:13):
Yeah, you get a alex thank you. I'm pretty much
one month to the day out from having a double
in gueen lahernia operation, one on my right hand side
just to below my ab when they were doing a
pre inspection, they found another one on my left hand
side down under my thigh right, and so I'm wondering,
(12:36):
I really haven't been taking it easy at work. I
do a lot of heavy lifting and stuff, and you
do notice it occasionally you feel a bit of a
bubble there with the intestine sort of popping. But once
all's said and done, and I've done my two weeks
at home recovery and I've got to go into light duties,
what's something that I can do without aggravating it too much?
And because I understand that pretty much all lifting and
(12:57):
all muscle work can pretty much be related to the abdomen.
Speaker 4 (13:01):
Yeah, Sam, that's that's a great question. And work around
any injury is something that you've got to be particularly
careful with. And the first thing is obviously taking the
advice of your doctor of the surgeon.
Speaker 3 (13:14):
They will outline you.
Speaker 4 (13:15):
Probably a six to twelve week look at what you
should be doing post surgery, especially if you've got heavy lifting,
which is part of your work, the first couple of
weeks is actually quite a lot of rest for yourself
while the muscle tissue is allowed to kind of scar
up and nip back together. And then it sounds pretty basic,
but you've just got to start with getting moving again.
(13:37):
You can't put too much stress through you core work
or doing a lot of ad work in those first
sort of six weeks, just because you've got to allow
the muscles to rest. So getting out walking, cycling, just
getting some blood flow through the area, so you know
using your lower body is going to get blood flow
through your abdomen is the most important thing. And then
(13:59):
slowly as you're able to get back to it, you'll
With hernia operations, you almost know your elf when you're
ready to get back to them, because they can feel
quite uncomfortable for the first wee while, so it almost
makes you apprehensive to get into things too early. But
what I would encourage is all motion is lotion. So
if you can get walking, get writing as quick as
you can after your operation, and then in terms of
(14:22):
any specific stress, you're probably looking at six weeks before
you're really starting to be able to do any specific
abdominal work and lifting.
Speaker 5 (14:32):
Okay, great, now that's good to know because I was
going to get back to work after sort of the
two week recovery, and I really I'm going to be
able to do probably much paperwork and stuff rather than
the actual work in automotive parts for a panel shop,
so a lot of tavy stuff coming in and bought
not and year, So I'll definitely be mindful of that,
(14:52):
thank you.
Speaker 3 (14:52):
Yeah, yeah, definitely, that's what you go.
Speaker 2 (14:54):
That's what you got juniors for. That's what you got
young bucks for. But mate, go and lift down that
muffler for me, thank you very much. You know, don't
do anything. But here's the thing I'm when I asked
us on behalf of Sam as well, you're already fitting
a bit teender. You know, you've been poked around and
everything's been cut round and reassembled and all that sort
of stuff, and you're sitting there you're afraid of actually
(15:14):
doing any any work, even though you might be actually
capable of doing it. And as soon as you start
doing it, you you know you will actually feel benefits
and will aid your recovery. So how how do you
know when that tender tamer has popped and it goes, Yeah,
it's going to hurt a little bit, but it's okay
to do it from now.
Speaker 3 (15:32):
Yeah, that's a that's a really great question.
Speaker 4 (15:34):
So obviously it's specific to whatever injury or operation or
you know, even things like arthritis. You know, that's another
big example. It can very easily feel like you're causing
yourself more damage, more harm than good. So how do
you know what pain is good pain? I guess is
the question. What we know to start with is if
you've had an operation, you must these things are you know,
(15:57):
the rules are there for a reason, so we must
make sure that if you've been told that no heavy
lifting for six weeks, that's what you do. However, are
in terms of general activity, We want to get back
to that as quickly as we can. But in terms
of this pain scale, when does it feel okay? When
should we get back to it? One, you need to
be guided by what your doctors told you a bit.
(16:18):
Two we use a on a scale of one to ten.
If it's over a three out of ten, so ten
being extreme pain. If it's over a three, it's probably
too much. So yeah, that's about where it is. And
next day. Pain is something to really pay attention to.
So if you have caused yourself something which is sourer
the next day, you've definitely overdone it.
Speaker 2 (16:38):
Good advice, and I thank you for that. By the way,
just a couple of texts came through. Warwick says that
resistance trading. I do that on the farm in the yards,
drenching a mob of one hundred one year old winer cattle.
They all resist me, grabbing their heads and putting the
drenched gun in their mouths in the race, So that's
quite easy. Another textas says, look what you're saying is easy.
(16:59):
I'm fifty eight. I walk see a deer, shoot it
gut and carry it out on my back. You saidy folk, screwed.
Do those people who are involved in manual labor and
you know after fifty are they actually doing resistance training
or are they deluding themselves?
Speaker 3 (17:14):
YEP? I totally agree with both of those guys.
Speaker 4 (17:17):
It's I almost think that gyms exist today because of
the fact that you know, a lot of manual labor
is it just is not there anymore. So we don't
challenge our bodies playing footy farmers they are or some
of the strongest people you come up against. You know,
resistance training, and I'm sure it's the same with hunters.
(17:37):
Resistance training is part of what they do regularly, and
that is what we need. So it doesn't have to
be in a gym, it doesn't have to be with
bar bills. Farming is probably one of the greatest examples.
I know plenty of big farmers that are still in
their seventies and eighties.
Speaker 2 (17:50):
Well you need is a hind's head on your back
and you're going to live for a long and happy
life and eat some very fine venison as well. My
very special guess is Alex Flint from Body Talk Fitness,
specializing in fitness and health for those people in an
older age group. And we're just saying over forty right now,
and of course every forty year old saying I'm not old,
(18:10):
but whatever, we're saying for the over forties, we've got
a couple of calls and we're going to be back
with those next here on news talk Zbig. If Tim
Beverage is on holiday, he's skiing round hill with his
kids at doing it and he's an elder gentleman as well,
but he's still doing it. He's quite fit and healthy.
I've got Alex Flinton with me, Buddy Talk, fitness founder
and coach, taking your questions about health and fitness as
(18:33):
you get a little bit older than you used to be.
Bick joins us. Hello, Bick, Hi, Hi.
Speaker 6 (18:39):
Lex, how are you? You're a program and Tyler resistance
training for over forties. I'm in my seventies in the
second half, did a lot of physical act to be
in my younger days, and I'm now down to playing golf,
which I enjoy mentally, both mentally and socially. But you
(19:00):
find out this sage you're starting to lose a bit
of balance is a lot slower. What type of resistant
training could I do to improve that? And secondly, watchaer
I avoid because of the risks at that age.
Speaker 4 (19:15):
That's great questions big, and it's great to hear that
you're still on the golf course. I think it's a
very worthy sort of pastime to be able to judge
whether you can still get around the golf course and
you know, swing the ball and swing the club and
see where you're not wrong.
Speaker 2 (19:30):
Walk well, yeah, so.
Speaker 7 (19:34):
Enduring the nineteenth Yeah, So the first things just to
address with your balance, what we want to do there
is the gym is always the best.
Speaker 3 (19:44):
Place if you can.
Speaker 4 (19:46):
You know, if you have access to a gym, you're
in an area where they're there. It's great if you're
able to go and do say two strength training sessions
a week. It's not necessary. We can set it up
at home. But the first thing to address your balance
is to look at exercises which are getting you on
one leg at a time, so that things like step ups,
it's things like supported lunges, depending obviously on what your
(20:08):
needs and your hips are like, and using sort of
one leg at a time to do some strength training
exercises unusually as well, even things like squats in and
out of a chair. There's lots of research to show
that they will help you as long as you know,
we talk about doing enough of them.
Speaker 3 (20:24):
They will also assist your.
Speaker 4 (20:26):
Balance, and that's larger because they're aiding in your overall strength.
Speaker 3 (20:30):
So doing things on one leg is important with the strength.
Speaker 2 (20:33):
Can I ask there, you're talking about squats and stuff
that's actually on two legs. When people think about helping
their balance, they start thinking, well, how long can they
stand on one leg? Because that's when I get really
wobbly but that's not necessarily what you're talking about. You're
talking about exercising one leg even though two legs are
in play.
Speaker 4 (20:52):
Yeah, So when we look at what effects balance, the
very first thing that goes is leg strength. So we
know as we age, one of the biggest areas of
our body that shrinks is our thighs, and that has
a direct correlation with longevity and a So if we
can maintain good strength in our legs, being able to
stand up out of a chair, do a squad, do
some step ups, maybe you know a lunge, which is
(21:14):
a bit of a more demanding exercise. Just building up
the leg strength is going to make a big difference
to balance. And then obviously you know doing some one
leg of balance exercises. A good one to see is
if you can stand on one leg for thirty seconds.
That's actually got's got some Yeah, it's got some very
good research and data behind it that it's a good one.
(21:34):
In terms of what to avoid, the most important thing
is let pain levels and exertion levels be your guide.
So you want to start very easy, twenty minutes twice
a week of strength training with two to three minutes
rest between your exercises is all you need to do.
You might get through five exercises in a workout, and
(21:56):
we want to make sure that your exertion levels are
well within yourself so you feel comfortable that will get
better over time. And the big thing to avoid is
things like loaded squats and deadlifts until you've got really
good technique. Have you had a background at all bick
and strength training before or will it be.
Speaker 6 (22:14):
New to you gym and being given a series of
exercises it didn't pursue.
Speaker 8 (22:18):
It very much.
Speaker 4 (22:20):
Yeah, okay, So the best way to start is get
someone to help you. Five or so exercises full body
challenging your muscles in different ways through different movements, two
to three sets of an exercise for somewhere between sort
of ten and fifteen repetitions, and if you have pain,
that's a number one red flag to maybe you need
(22:42):
to look to a different exercise. So the areas where
we usually get sores our shoulders, our lower back, our hips,
and our knees, and when you first start getting into
strength training, we've just got to be really careful with
those areas. So pushing through pain is not a good idea.
So that's where machine weights are actually quite good to
start with, just because they support us in ways that
a little less hazardous and allow us to slowly build
(23:04):
up strength.
Speaker 2 (23:06):
Anything more big things. Thank you very good, okay, and
I thank you for your call too, But happy health.
O H eighty ten eighty years a number of phone
to talk with Alex Flint. You were talking about just
getting out of a chair. A while ago. There was
an article and it's come out year after year after
year which says, if you can go from sitting to
(23:27):
standing without using your hands and only using your legs,
then you probably have another ten years of life than
you because that was something apparently that many people find
very difficult. Is it true? Was it overhyped?
Speaker 3 (23:39):
Yeah?
Speaker 4 (23:39):
No, it's absolutely true. So a lot of these tests,
like there's one that the set to stand test. That's
one how many times can you actually stand up from
the ground to start with? I mean if you can't
do that and you have a fall and you're by
yourself and you're in a lot of trouble. But things
like your grip strength, there's a number of the single
leg balance one that we talked about. These are all
kind of like proxies. There are ways for us to
(24:00):
assess what state of health our muscles are in and
our muscle strength, and that becomes part of our independence.
So the standing up from the floor has very good
data on it because basically, the closer you are to
needed assisted living, the less chance is that you can
actually get off the floor at all. So I routinely
(24:20):
see people in their seventies that can get up without
their hands and it's fantastic, And they are all in
a good state of health because their bodyweight is lighter,
they're strong, you know, and they're obviously exercising regularly. And
then I have other people that are in their forties
and fifties who really struggle to get off the ground
and a lot of it.
Speaker 3 (24:36):
Is based on body weight as well.
Speaker 2 (24:37):
We were all doing it in the newsroom. Yeah, and
Husking got up, I got up, everybody got up, had
a bounced up and all that, And then we had
some twenty five year old journos and they were like, wow,
I man do this. It was quite remarkable.
Speaker 3 (24:50):
Yeah.
Speaker 2 (24:50):
One hundred eighty ten eighty is a number the phone
we're took in health and fitness and strength training, particularly
for an older person.
Speaker 3 (24:57):
Hello fill oh, hello guys.
Speaker 8 (25:00):
Alex, I can't believe I'm actually ringing you, you know,
talking about yeah, talking about this matter. Where have all
the years gone? A couple of callers earlier was talking about,
you know, his work and whatnot. And I used to
(25:21):
think the same that, you know, my job kept me fit.
But becoming to realize that actually your job sort of
can ruin your body. But as long as you keep moving,
I guess you know you're going to be better off.
But anyway, I'm a fifty seven year old and I
had a bit of a fall at work and tore
(25:43):
me rotator cuff tendons, and I had the surgery and
now I'm in the rehab and just starting at the
gym doing weights. In fact, I just started on Thursday.
But my son, who's a gym buff and into all
the supplements and whatnot, suggested I take creatine to aid
(26:10):
muscular maintenance. Basically, I mean what you thought about that?
Speaker 4 (26:18):
Yeah, well, snap, Phil, Because I've just had my rotator
cuff repaired as well. I'm fourteen weeks post surgery. I
had a full rotator cuff, so I'm quite well qualified
to talk about that one. Yeah, first of all, you
will make a full recovery from it, and it's a
good it's great that you've had the operation. It can
be a little bit titchy for there for the first
(26:39):
couple of months getting it right.
Speaker 3 (26:41):
But in terms of the exercises that you do.
Speaker 4 (26:44):
Obviously you're very restricted just to start with in terms
of what you do, and hopefully you've been given a
list from your surgeon or your physio in terms of
what you should be doing. Creatine is it's two things. One,
it's a performance enhancing supplement for strength training, so it
will give you the ability to lift heavy things for
more petitions. So if you're over time, perhaps right now
(27:09):
you know you might be able to do a bit
heavier work with your legs or on your other arm.
It will definitely give you an improvement and it really helps.
It's a great aid to be able to increase that
strength and muscle mass which we're all after as we age.
Interestingly enough, it has some burgeoning research on cognitive benefits
as well, which is something that I believe that everyone
(27:34):
over the age of forty really should be looking into.
From at the outset, they realize that people with traumatic
brain injuries were getting a lot of benefit from having
some creating. They then also realized it was great for
fatigue buffering, so if you've had low sleep, it's something
that helps there. And now there is suggestions and some
early research that it's actually very good for things like
(27:56):
potentially staving off dementia. We've seen that people with early
stage dementia tend to stay in the same stage of
the disease for longer when they take creating. So one,
it is great for your muscles, and it will help
your strength training absolutely, Probably not your rehab your shoulder
rehab so much because you know you're not pushing heavy loads,
(28:19):
but overall it definitely helps in the gym and for
the reasons of cognitive health. Long term, I think it's
something that men and women from the age of forty
plus should definitely be on.
Speaker 8 (28:30):
Hunks like it might be an ELEIXA.
Speaker 2 (28:33):
Yeah, well here's okay. Well, here's the thing about creating.
It is a supplement. Yes, it's got the hype behind
it as well, but yet there are many supplements out there.
Anyone says this is going to make you look amazing,
and this is going to help you do this, and
this is going to do that, and others actually get
you disqualified from the Olympics, you know, but is it
true that creating is the most studied supplement that has
(28:56):
ever been invented by humankind? That's what I've heard, And
is that true, Alex.
Speaker 3 (29:02):
It's I actually don't know.
Speaker 4 (29:04):
I couldn't tell you too, but it is absolutely right
now at the you know, the top of everyone's list.
And it's a real hypeless supplement. We know that in
the fitness industry, this is how it rolls, so we
have everyone jumps on bandwagons. There's things that are you know,
potentially overhyped. But what I will say is creatin has
been very, very widely studied. Now, normally, what happens with
(29:27):
non pharmaceutical supplements, so ones that aren't prescription, they don't
have a large rate of long term studies on them
because pharmaceutical companies obviously need to make some money out
of them, which is fair enough. However, cretin is one
which has got more and more research on it because
of its efficacy and the fact that it does make
so much difference. So I can't tell you for sure,
(29:49):
but I would imagine that it's definitely in the top
five of studied supplements because of its effectiveness.
Speaker 2 (29:54):
Exactly, and I don't want to upset it any naturopaths either,
But of course there's a lot of naturopathic remedies that
have also not had the sort of scientific rigor and
looking at, partly because the companies that are making them
and spreaking them can't afford to actually do the scientific
studies and get them peer reviewed to come out there.
So you've got to remember that if somebody has actually
(30:15):
paid some money to get their naturopathic remedy scientifically evaluated
at looked at, that's actually a good tick in their favor.
Speaker 4 (30:22):
Absolutely, And you know, if a company is going to
go to the trouble of doing that, they need to
be able to obviously financially benefit from that so to
you know, and that normally means you've got to have
some sort of patent on it so you can.
Speaker 3 (30:33):
Protect it as a company.
Speaker 4 (30:34):
So that's why a lot of natural supplements potentially don't
and they just don't have the same pharmaceutical.
Speaker 3 (30:43):
Impact. I guess you'd say, as.
Speaker 4 (30:47):
What real pharmaceutical drugs do, and that's fine, but what
we need to look at with most nutritional supplements, so
things that are readily available off the shelf. They are
in addition to a well balanced diet. They are not
none of them. None of them are by themselves savior.
And a lot of people do, unfortunately, fall into that
trap of thinking, you know, I've got a cupboard full
(31:10):
of supplements, and so that means that I can get
away with all these other things.
Speaker 3 (31:13):
Unfortunately, that's not how they work.
Speaker 4 (31:15):
So we need to be making sure that our nutrition
approach is there first.
Speaker 2 (31:20):
All right, So I've got Alex Flint from body Talk Fitness.
He is the founder and one of the coaches and
recovering from a rotator cuff injury and surgery. So that's
great taking your questions, and we're going to talk to
Helen in a few minutes time. And I've got a
couple of questions on the text as well that I
want to put to you. But the lines are free.
We're going to take a quick break back with Helen
(31:40):
and a mo But the number of the phone is
eight hundred and eighty ten eighty and the text number
ninety two ninety two. Today we're talking about keeping fit
and healthy and what you should do when you get
a little bit older and you can't do all the
crazy stuff you used to do when you were younger.
Alex Flint is our man from Body Talk, and he's
right here. The number to phone, Oh eight hundred and
eighty ten eighty and Helen. Welcome and Helen. This is Alex. Alex,
(32:01):
this is Helen.
Speaker 3 (32:01):
Hello Helen.
Speaker 2 (32:06):
I think Helen might have actually wandered away from the air.
Oh no, oh, that you are.
Speaker 9 (32:10):
Good, Helen. Am I here?
Speaker 5 (32:12):
Hi?
Speaker 9 (32:13):
I just wondered, I'm free. What's quite a lot of
arthritis here in the been a abbad walker that can't
go so far anymore. But if I could give a
shout out to it was the Age Concern. They have
a program called Balancing and Strengthening and it's a one
hour you can go how many times a week you like,
(32:35):
very affordable and it's just so I'm seventy three, so
I'm one of the younger ones here, but it's so
improved in all the things that Alex is talking about.
That's exactly what we do, and it is very hard
to motivate yourself to do it at home. So it's
quite nice to go along to this class and connect
(32:58):
with other people and follow the program.
Speaker 3 (33:02):
That's great, Helen, yep.
Speaker 4 (33:04):
The programs like that are absolutely just so worthwhile. And
you know, as you're probably finding out yourself, you know,
as long as you're regular, you don't have to be
overdoing it just a couple of times a week. And
you know, getting in there with other people is another
really great thing. So sharing, sharing a healthy pastime is
something which can really motivate you and make it a
(33:24):
positive outcome in many ways, not you know, socially just
as well as physically.
Speaker 9 (33:29):
Yeah, I've tucked all the boxes. And also it's very affordable.
Anyone could if you couldn't afford it you and apparently
acc has said that it's reduced falls between twenty and
fifty percent with our age group like me and older so.
Speaker 3 (33:47):
That's yeah, that's absolutely fantastic.
Speaker 4 (33:50):
It's you know, falls, slips and falls are one of
the major causes of hospitalization for any age, but definitely
as we age, so that that's really positive.
Speaker 3 (33:59):
Big shout out to age concern.
Speaker 9 (34:01):
Yeah, age consuming gives them a call.
Speaker 2 (34:03):
Cary, carry on the good work on your body, Helen.
But here's the thing. There are some people, and I
was one of them. I never like going to the
gym because there are people at the gym and you
go to the gym and you think people are watching
me being useless and you just didn't like it. Is
it possible to actually have a good strength and resistance
training regime that you can do with your own equipment
at home without needing all the fancy dancy you know,
(34:27):
and the fancy dancing people telling you how to use
the fancy dancing machines.
Speaker 3 (34:31):
Absolutely as possible.
Speaker 4 (34:32):
What we know statistically, people that exercise at home don't
have the same consistency and adherence over time. There's a
lot of hypothesis reasons for that. One of them is
that the home is just a place of comfort, so
to make it somewhere where you're also exercising for some people,
(34:53):
potentially that's a drawback. For others, it's just they need
to get out into a more motivating environment. Obviously own
a gym, so I'm probably a little bit biased, But
I do train plenty of people that train at exercise
at home online as well, so you absolutely don't need
too much equipment. You know, a few dumb bills, some kettlebells,
some resistance bands, and you can put together a very
(35:15):
good program. One of the biggest things that we probably
touched on right at the start, Andrew was the fact
that you need to progressively overload those So if you're
exercising at home, that's fantastic, But what you need to
do is figure out, all right, every four, six, eight weeks,
how can I progress my program? How can I challenge myself,
whether it's new exercises or maybe I need to go
(35:36):
and buy another resistance band or do a few more
reps or change the program. But we need to make
sure that we're providing our body with a stimulus which
it can adapt to. Our bodies are very, very clever.
If we just keep doing the same thing, we'll get
the same result.
Speaker 2 (35:51):
And I thank you Alex Flint from Buddy Talk Fitness,
taking your calls at eight hundred eighty ten eighty. It
is eleven minutes to five with Alex Flint from Buddy
Talk and Gus Welcome to the program you're on with Alex.
Speaker 5 (36:05):
Thanks very much.
Speaker 10 (36:05):
Hey Lex, just tune terms of halfway through this episode.
So apologies, you've already covered this off. But I'm mid
forties and living a healthy lifestyle. But I'm really inspired
by people that I see in the seventies, eighties and
beyond that are still out there doing it and achieving
(36:27):
great things. And you must see a pretty wide spectrum
of people in this bracket, and I'm just curious, are
there any common behaviors that have got these people into
that shape that as a forty five year old I
could learn and apply gus.
Speaker 4 (36:45):
It's a really interesting perspective and it's something which I've
become increasingly more aware of myself. The number one thing
that I see is their level of consistency. So often
the people that are in their seventies and eighties were
not necessarily, you know, the biggest fittest athletes when they
were younger, but what they have been their entire lives
(37:07):
is incredibly consistent now. That's even people that have taken
it up later in life. So whether you know they've
started in their fifties, I've there's a few ladies at
my gym that are in their sixties that are in
incredible shape now. But once they started, they've never stopped.
The second thing is they've been able to avoid injuries.
So again back to that how hard you train, you know,
they've listened to their bodies. We've moved around anything painful,
(37:31):
I guess, rather than trying to push through it and
then something that we use my gym as we use
some standards. So we've looked at all, right, what's a
good standard for fitness, your via to max aerobic fitness
as you age? What sort of level should you get to?
How many push ups should you be able to do?
You know, what are some strength levels? So having a
look at those, they're readily available online.
Speaker 3 (37:51):
If you look up.
Speaker 4 (37:53):
Strength training and aging standards, you'll find those. That's a
really good way to do it, you know, to make
sure that you kind of stay ahead of your age.
I guess you'd say so if you're in your forties,
see if you can get your stres and your fitness
up into what a young thirty year old would be.
But the biggest thing really is they are very consistent
and when injuries come, they don't give up. We train
(38:15):
around them and we try and avoid them wherever we can.
Speaker 2 (38:18):
Good advice. And I think if your call Gus and
I thank you for your time as well, Alex. We
have only a minute left of the program. There was
one question about the weight loss drugs, which apparently are
bad for muscle mass. Is that true?
Speaker 4 (38:29):
Yeah, So weight loss drugs are a fantastic thing which
are going to really change a lot of health profiles
right across the world. But what we do know is
that they come with perils. They're eating less and not
exercising will cause a dramatic loss in muscle mass and
that is something which for longevity and long term health,
independence and lifestyle is something that we really need to avoid.
(38:51):
So protein intake, strength training becomes even more important when
you start taking those GLP ones.
Speaker 2 (38:57):
Well, this goes all the way back to what you said,
there's never ever a silver bullet like I'm going to
start taking creatine and suddenly I'm now smarter and fitter
and healthier, single silver bullet. It's an entire balanced lifestyle.
Speaker 3 (39:08):
Yep.
Speaker 4 (39:08):
Absolutely, we need to find out ways to enjoy our exercise,
do it regularly, and know which are the parts of
it that are really important.
Speaker 2 (39:15):
Right If people want to know more about what you
do and they've listened to you and all that, how
can they see what you're up to?
Speaker 4 (39:22):
Two ways I am on social media. You can just
look up Alex Flint fitness coach or body talk bo
d y t O r q u E momentum that
style of talk, dot co dot in z We've got
a group training gym in Auckland in New Market which
is specifically for over forties and we have pretty good
time staying healthy.
Speaker 2 (39:43):
Well doing your chair caliesthetics.
Speaker 4 (39:45):
We do plenty of heavyweight training. Actually that's a fitness
not too much chairwork. It's too easy for us.
Speaker 5 (39:50):
Okay.
Speaker 2 (39:51):
I have noticed that the social media is full of
try this, tai chi walking, try this, calisthatics, try everything.
Speaker 4 (39:58):
Yeah, there's lots of perils, lots of marketing hacks, but
the main thing is stay consistent.
Speaker 2 (40:02):
Good stuff, and I thank you so much for your
time today, ladies and gentlem Alex Flint from my Body Talk.
We've got news and sport in a few moments at
a time, and memory into money matters, and we're talking
about while the process of getting a divorce and what
it can do to your finances and how you can
prepare yourself to those situations and what you do if
you're in the middle of it. It's all to come
on News Talks. You'll be.
Speaker 1 (40:28):
Weekdays for more from the Weekend Collective. Listen live to
News Talks it'd be weekends from three pm or follow
the podcast on iHeartRadio.
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