March 8, 2025 • 39 mins
Have you done your 10,000 steps today?
Personal trainer Alex Flint joins to discuss whether 10,000 steps is a fad marketing scheme or truly beneficial to your health.
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Speaker 1 (00:05):
You're listening to the Weekend Collective podcast from News Talks edb.
Speaker 2 (00:11):
Me Jokers to the Raid.
Speaker 3 (00:13):
Here, I am stuck in the middle with you. You
sound stuck in the middle of you, and I'm one
what it is I should do.
Speaker 2 (00:25):
It's so hard to keep the smile from my face.
Losing joeyam all over the please Clowns to the letting
me Jokers to the Raid.
Speaker 4 (00:36):
It's rocking back. This is the Weekend Collective. I'm Tim Beverage.
And by the way, if you looked at it, missed
any of our politics centril. We're going to catch up
on the latest and then you can go and check
out a podcast. Look for the Weekend Collective on the
News Talks hev website or on iHeartRadio. But right now
we're moving on. This is the Health. We want your calls,
your text and we're gonna be talking about well, generally speaking, fitness.
(00:58):
But but there's a thing about hitting your ten thousand steps.
And if you've got a smart watch or even your
smartphone's always in the back pocket, you might have a
pray and whether it be with your Apple or your Android,
that something is you know that the app is telling
you oh look, guess what you did. You've done six
thousand steps today, and you might feel quite good about that.
I think my target that my phone sets me, although
(01:19):
I'm hardly ever carrying when I'm exercising, so it never
really catches up on the latest with me, it seems
to set my goal at about six or seven thousand steps,
and I sort of think that's not a hell of
a lot. Anyone who works as a teacher or say
a nurse in a hospital or something, they'll be like, huh,
ten thousand steps amateurs, But as ten thousand steps are
those step counters? And is that goal? Because that does
(01:40):
seem to be the thing in social media at the
moment that people are all going, have you got your
town ten thousand steps today? Is that the thing? Anyway,
we're going to discuss that, and I'm going to dig
into a little bit nutrition as well. Joining us he
is well, he's from Body Talk and his name is
Alex Flint and he should be he's no strateery to
you guys, of course, because he's been on the show
a few times now. Alex.
Speaker 5 (02:00):
Here you go, Tim, I'm really good thanking you.
Speaker 4 (02:03):
Of course you look well because you know I mean,
I guess you have. Do you have? Do you feel
the pressure look good when you're running a fitness sort
of advice and personal training, bespoke management type of thing.
If I could sum it up so crudely.
Speaker 6 (02:17):
Yeah, No, I definitely feel that it's important that I
practice what I preach. Yeah, and getting out of shape
is not a great idea if you're a personal trainer.
Speaker 4 (02:25):
How long have you been a personal trainer?
Speaker 6 (02:26):
For very long time now, I'm nearly fifty. I was
scrubbing around in my parents' gym, so they owned gyms
when I was thirteen fourteen, and so I was kind
of doing this semi non formal type of personal training
back then. But as soon as I finished school hit
uni I started, So nearly coming up thirty years.
Speaker 4 (02:48):
You would have been through a journey of course, when
was there a point where you suddenly went, ah, this
is what I want to do, and this is what
I want to offer people, Because you know, you'd learn
a bit here and a bit there, and then you'd
study or whatever, and then you'd get experience. And as
if say you've been even just doing.
Speaker 6 (03:04):
It for a couple of years, No, I think it's
definitely one of those things that it's a bit of
a journey. And what I found is that I've got
a real kick out of helping people get great results
and from that it just made me have to learn
more and learn more. And it's the more you know,
the more you realize you don't know. So you know,
I've been all around the world, I've had a lot
(03:24):
of mentors over time, and there's never I think the
big thing is you never really come to this conclusion
of I've got it all now, I know everything I
need to know, because everyone's got nuances and the way
that people live their lives are very different. But there's
definitely a standard set of rules that work for most people.
Speaker 4 (03:43):
I guess it depends on their goal as well, doesn't it,
Because there'll be those who want to it's shred. I mean,
just they want to build up the muscle, they want
to look good. I want to trim the fat off.
But they're not going to run any marathons, are they
if they're just in the gym all the time? So
I guess how much of it relates to your goal setting?
Speaker 5 (03:58):
Yeah, that's right.
Speaker 6 (03:59):
And there's you know, train young guys that are playing
rugby through to people that are just trying to look
after themselves and live a long, healthy life. So I
think you know what bodies need in essence is much
the same. It's just how that transfers into what a
program looks like is different.
Speaker 4 (04:16):
I want to get into the ten thousand steps thing
in just a moment. But actually because people will know
you from the prog and match fit with these rugby
players who are getting themselves back on track, and I
just I've got a really sort of dumb question, which
is professional rugby players know all about fitness and conditioning?
Speaker 7 (04:37):
Is it?
Speaker 4 (04:37):
Because what if they missed that when they retire, we
see them maybe not look like I mean Richie mccaus side.
That's one guy who does seem to be on top
of his fit post rugby. In fact, he probably looks
even better, doesn't he? But what is it that they
haven't learned that means that they need to see you
(04:58):
ten or fifteen years later and get themselves back in shape.
Speaker 6 (05:01):
Interesting question. I would say that through the generation, if
you look at modern day rugby players now very well educated,
what they're exposed to in their day to day training
absolutely top notch. This has come on over a long
period of time, so what was happening twenty thirty years
ago is very very different to what it is today.
(05:22):
The other thing is, just because someone is a phenomenal
athlete doesn't necessarily mean that that's going to transfer into
their after life, because it's really like a job to
a lot of these guys. So they're in great shape.
They do that by turning up to training, regimented times,
doing what they need to do, and the outcome of
winning sport and.
Speaker 4 (05:43):
Their livelihoods depend on it. Space when that pressure comes off,
they're just as fallible as us, all to the wrong food,
sleeping and a bit maybe skipping that day, then skipping
another day than before your art you've gone to seed.
Speaker 6 (05:55):
Yeah, it's very true. You know a lot of these
guys are retiring because their bodies are giving out on
them and they just want to rest, you know, and
that rest can turn from maybe a few weeks to
rest to years to a decade, and then all of
a sudden, you know, they're still eating what they used
to eat and still eating the same amounts, and all
of a sudden, there's a lot more of them, but
unfortunately it's a lot more body fat, and you know
(06:15):
less health.
Speaker 4 (06:16):
Yeah, okay, we're going to dig into into a bit
of the diet question later on. But first thing I
talked about the ten thousand steps? What's is it a
good thing that there's this general sort of social media thing.
I mean you can say it with people over People
say to me, I'm at my ten thousand steps today?
What is ten thousand? What is ten thousand steps? And
(06:38):
I mean it's a nice round number with lots of zeros.
It's not ten thousand, seven hundred and twenty eight. What's
the special thing about ten thousand steps? And is it
a useful thing that people think that it's a goal
worth achieving?
Speaker 6 (06:51):
So the ten thousand steps analogy actually was born in
a marketing labor, wasn't born in a sports science lab.
So it was from the nineteen sixties. Japanese manufacturers made
a pedometer. Yeah, so pedometer obviously counts your steps before
we could just stick a smartphone in our pocket. And
what they came up with was that a decent amount
(07:13):
of movement per day was going to be, you know,
something which probably is good for us. And they picked,
they literally picked ten thousand steps. That's how it started.
Speaker 4 (07:22):
Do you think they also did it because they went
for a few they were walking around and in the
lab there might have been a bunch of them going,
I've had eight thousand, I've done twelve thousand, and they're
going there must be a magic number. You know, maybe
would have been born out of sort of just literally, hey,
I did it, I've done eighteen thousand. I went had
to go and they just decided that that's the ballpark
and let's round it up.
Speaker 5 (07:43):
Yeah.
Speaker 6 (07:43):
Absolutely, that's exactly how it happened.
Speaker 4 (07:45):
Fantastic.
Speaker 6 (07:46):
So since then, you know, we've I think the biggest
line in the sand has been that since we've moved
into the age, the technology age, and a lot of
the need for manual labor just doesn't exist anymore. That
has been one of the biggest things that's happened in
terms of us losing what's now deemed neat non exercise
(08:07):
activity thermogenesis. So once upon a time, we did a
lot of chores, we probably did a lot more walking,
and there was a lot of things that we couldn't
just sit on our backsides all day and expect a
computer or a machine to do for us. So what
has happened is over a period of time, and this
is speeding up. You know, for some people literally they
don't need to get out of bed anymore. If you're
(08:27):
working from home, you know, the biggest walk that they
might do is from their bedroom to the kitchen. And
so scary thought, right, but it as quite scar Humans
are designed to move and we're just at the point
now like never before, where we actually don't need to
do much in our day anymore. And it is a
real problem. So the ten thousand step rule, why.
Speaker 4 (08:46):
It started while it might be in an accident.
Speaker 6 (08:48):
But yeah, yeah, I mean it was obviously onto something.
He knew that counting steps was a good thing. But
now there's a large amount of studies. One of the
first ones was the London bus Driver's study, which was
done in the nineteen fifties. So they was some thirty
one thousand participants. They were the bus drivers and the conductors,
(09:09):
so the ticket guys and girls. So a bus driver
eight hour day sitting on there behind driving the bus,
the conductors up and down the stairs, walking around the stations,
literally on their feet all day. So that study was
done over a decade thirty as I say, thirty one
thousand participants. At the end of that there was clear
(09:33):
data that thirty percent the rate of heart disease was
thirty percent lower in the conductors. Now, that was regardless
of if they smoked, what their other lifestyle preferences were like,
whether they were overweight or not, just simply the fact
that that job meant that they were on their feet longer,
they had a thirty percent less likelihood of having cardiovascular
zees and a fifty percent less likelihood of sudden heart attack.
(09:56):
So walking and being on your feet is actually very
important for us.
Speaker 4 (10:00):
We'd love to hear from you on this. Do you one,
Do you count your steps and do you have a
particular goal in mine, because intuitively it does sound like
ten thousands sounds pretty good. I've just counted min I
went for. I'm bloody annoyed actually because I went for
a walk this morning because I thought I've been sitting
around trying to solve some I T problems at home.
I thought I better get I better get the blood
(10:21):
pumping because I thought my brain's really going to atrophy
before I do the show. And I went for I
think it was a half hour walk, and the money
up to about six thousand steps, which I'm but disappointed
about it.
Speaker 6 (10:30):
Yeah, if you start, you know, it's a bit like
watching the toaster, you know, like when you start really
counting them like that, you realize it is quite a
lot of movement in the day. But at around about
seven thousand, six hundred to ten thousand, that's that's around
about the magic number.
Speaker 5 (10:45):
So over that, sorry, what.
Speaker 4 (10:46):
Is that magic numbers?
Speaker 6 (10:47):
What's seven thousand, six hundred? Okay, yep, to ten thousand
in that vicinity seems.
Speaker 5 (10:53):
To be where the real gold is.
Speaker 6 (10:55):
Over that it starts to sort of it peters off
in terms of its ability to create any more goodness,
I guess. So when they've looked at women, so they've
done studies Journal American Medical Association. They looked at I
think it was four four and a half thousand steps
women that did four and a half thousand steps compared
(11:16):
to their counterparts they did two thousand, five hundred, and
there was a huge difference in mortality rates and disease
rates in the ones and they were below right, So
they're only doing four and a half thousand. So if
you can't get seven thousand, six hundred, it doesn't mean
that you're not you know, you shouldn't.
Speaker 5 (11:32):
You shouldn't bother at all.
Speaker 6 (11:33):
It's just that that's around about the magic number.
Speaker 4 (11:36):
So is it the number of steps and moving? Would
that be important in addition to because you'd be people
who go to the gym who might they'll do a
warm up, they'll be let's say they're in an office
job and they go to the gym, but they're doing
a weights regime, but they're not moving a lot. They
do you know, five six sets eight five to twelve reps.
(11:57):
I don't know. They're not ticking the box on the movement.
Do they need to sort of is that something that
people should be aware of, Like, it's very it's all
very well that you can squad one hundred and twenty kiloys,
but could you go for a two kilometer walk without
being out of breath?
Speaker 5 (12:11):
You're onto it him.
Speaker 6 (12:12):
So the biggest thing with this is it's it's highly underrated.
So we have when we look at our metabolism, about
sixty to seventy percent of our metabolic rate is just
at rest. So it's our muscle mass, it's our brain working,
it's our heart working, it's our liver. So we've only
got about thirty to forty percent leftover. That we can
(12:32):
actually influence by what we do day to day. Now,
one of the big reasons why weight training is so
important is because muscle mass is considered part of our
basic metabolism. So you know you've got good level of
muscle mass when you're at rest, that's helping tick your
metabolism over. Then we only have a couple of things
left over. We have exercise activity, we have the thermic
(12:53):
effect of eating, and we have non exercise activity, and
then there's a little bit if you're hot or cold
as well.
Speaker 5 (13:02):
So when we look at that.
Speaker 6 (13:03):
Basically, if we look at exercise, that has an ability
to change the amount of metabolism turnover in a day
by about ten to fifteen percent in most people. Your
non exercise activity. So that's the people at fidget that
are taking stairs, they're catching the bus so they're walking,
(13:25):
and they're people that are physically active at work.
Speaker 5 (13:28):
That can be up to thirty percent. Wow.
Speaker 6 (13:30):
So if you think about that for a moment, someone
that does a weight training session and nothing else and
they work an office job, they can still have an
extremely low energy turnover per day.
Speaker 5 (13:40):
You have someone who.
Speaker 6 (13:41):
Has an active job, they could actually be outstripping that
person that's going to the gym. So there's a bit
of give and take, and that's why we think about
it in two ways.
Speaker 5 (13:50):
We have planned.
Speaker 6 (13:51):
Exercise and we have incidental and to be honest, they're
both important.
Speaker 4 (13:55):
I would love to say your cause on this as well,
because there was a question Alex that I had for you,
which was we haven't put it in the sort of
an hour and my thinking for today, but it was actually,
what are the easiest, you know, the easiest forms of
exercise to get without an effort. But it seems like
we're actually in a way covering that because if you
can just get yourself moving, you don't have to be
(14:15):
going for a run, you don't have to be getting
on the treadmill, you just simply need to move. That
seems like it's the first thing to tick if you
want to be well and fit and healthy.
Speaker 6 (14:28):
Absolutely, so we know that at any body weight, people
are healthier if they move. So we're not saying that,
you know, people that have got large rates of obesity
are necessarily healthy, but they are definitely healthier if they
are exercising. And that's the same at any body weight.
So the number one thing that you need to tick off.
To be healthy is moving every day? Doesn't need to
(14:51):
be a gym, No, it doesn't. Gyms are only a
phenomenon that have been around in the last twenty years.
Speaker 4 (14:55):
We love your calls on this. Do you actually the
first thing is as well? Do you count your steps
and is that your first thing you try and set
off or do you think or have you been one
of those people? Possibly me, I've been running a lot exhips,
stopped sabbing your ownder, the gym three times a week
and outside of that, possibly need to do a bit
more moving to be honest with you. But anyway, take
your calls on it as well. If you've got any
other questions for Alex Flint he I think he'll be
(15:17):
able to help you. If you've got any questions about
diet and exercise, to give us a call. Eight hundred
and eighty ten eighty in text, also a nine nine.
It's twenty two past four. Y's welcome back. We're taking
calls about the ten thousand steps. Have you hit your
ten thousand steps today? It sounds like you know what
that should be your first goal ahead of getting to
the gym and pumping all those weights. But let's see
where we go with our calls.
Speaker 8 (15:36):
Stuart, Hello, Hi Jim, how's are going?
Speaker 4 (15:40):
God? This is Stuart that we know Stuart Nash, isn't it?
Speaker 8 (15:43):
Yeah? Yeah? Yeah, Hey, Look, I think we don't simplify
this too much. There's a guy called Peter Attire who
is one of the world's leading experts on longevity. Difference
between good health and longevity. I get that this is
a heart sorry stand for an educated doctor and wellness guru.
He says the big three things that will termin longevity
(16:07):
are VO two max, muscle size, and muscle strength. So
you know, don't confuse a fat bathart walking seven thousand
steps you're going to be healthy. That's not true. I
mean I try and do fifteen thousand steps a day,
but I get to the gym five days a week
as well.
Speaker 9 (16:22):
But guys, we.
Speaker 8 (16:23):
Start losing muscle mass really early on, and you know
you've got to do if you're not doing, if you're
not getting to the gym, then at least do some
bodyweight exercises because we know what happens if you're over
age to sixty five, if you fall over and break
your American data. But pretty similar to here, i'd say
you got a there's a very high chance the odd
(16:43):
something like twenty five percent within two years you'll be
dead because you lose your mobility. So walking is important,
but just because you do ten thousand steps, it doesn't
mean you're healthy. Guys and woman, you've got to get
to the gym. You've got to keep those muscles working,
you've got to get the strength, and you've got to
get your Votwo max up.
Speaker 4 (17:00):
Yeah, let's throw that over to Alex as well. Stay there, Stuart,
There we go, he's on the mic.
Speaker 6 (17:06):
Stuart, I can't fault you. You're one hundred percent on
the money, absolutely right. I think probably the only thing
that I would add to that is, you know, we've
got to look at everyone's on a continuum and if
there's there's people that are sitting at home and they're
wondering where to start, then the right place to start
is to get off of the off the couch and
get moving. So Peter Attia is absolutely fantastic resource, as
(17:30):
Stewart has said, for anyone out there that cares to
look into him. So his actual stats are that if
you are strong, so if you retain a good level
of muscle mass, an easy way to do that is
to measure your grip strength at any age, especially over
the age of fifty or two hundred and fifty percent
less likely to die wow from anything. Now that's anything, accidents,
(17:52):
the whole lot.
Speaker 8 (17:53):
If the stats for a standing effect, you'd notice, mate
that there's almost a new study every month that says
that exercise will overcome almost anything in terms of long diivity,
good health. I mean, if you're going to sit on
the couch and you know, drink coconut pie, that is
not a resku of good health. We know that, and
I get it. If you want to make it, start
and start walking around the block, but don't leave it
(18:15):
at walking around the brock. Keep keep exercising, keep pushing that,
push it out further and further. I mean Scotty Stevens
is the place of case. Now. He was a bat bastard, right,
he really was.
Speaker 4 (18:25):
I can tell you're not. I can tell you're not
in politics and longer Stuart.
Speaker 8 (18:30):
But he had a goal. He ended up running up
to a mountains because he just started really slowly built
up and has kept it all off. So diet's important,
but exercise is vital to good health and for long
and long.
Speaker 4 (18:42):
I guess Stuart, you can understand how when you said
it's about VO two max and muscle de incident such
and such, there's a lot of people who would instantly
switch off because it sounds high for looton, whereas ten
thousand steps everyone can go, well, that's good, I can
I can make sense and that my fine will tell
me what I've done. Well, So you can understand that
that's a good starting point for people, isn't it.
Speaker 9 (19:01):
Well.
Speaker 8 (19:01):
The bottom line is you've got to have some discipline.
As mentioned eating pie and drinking coat, you're just never
going to get there. So it does require taking some
time out of your day putting some stuff in the diary.
Unfortunate for blokes of sort of my age, there is
always an excuse, oh, you know, I got kids, I'm
too busy at work, or the wife wants me to
spend time with it or something. But the thing is
you've got to make time in your diary, and it's
(19:23):
like anything. If you don't, you'll never do it, and
you'll leaned up a seck old bastard. That is not
a good way to spend the last twenty years of
your life.
Speaker 4 (19:31):
How often do you go to the gym, do you
say five? How long are you out of the job?
Speaker 8 (19:35):
Do you say about in between an hour and our ten?
And then I do some cardoo in the morning and
about an hour an hour ten at the gym, maybe
three or four five times a week, and then I walk.
I would walk ten to fourteen thousand steps. I mean,
I take this very very seriously, and I always have
because you know, we all know people who live to eighty,
but they're sick from fifty, right, And you know, if
(19:57):
you want to live to eighty or ninety or pick
a figure, the aim is to live to you know,
seventy nine and three quarters, to get crooked for a
month and then die. You know, you don't want to
be sort of langer the last ten twenty years, like exactly.
But there is a and I know people may listen
to this and it's all too hard. Well, if that's
your approach, it's never going to end well for you.
(20:18):
I've got to You've got to put aside some time
and be disciplined.
Speaker 5 (20:22):
Still.
Speaker 6 (20:22):
One of the things that we talk about so at
my gym, we encourage people to train five to six
days per week. Some of those are intense. Some of
those are very easy days. But you know, the most
important thing is movement. But one of one of the
terms that we use is actually just called building building
your war chest. So you know, if you think about
the greater fitness and the greater strength that you can
(20:44):
build and then you know at some point it's going
to start coming backwards. But if you can continue to
build that through your fifties and your sixties, then as
it slowly does drop away, you know where you are
compared to the average person is so much greater. So
back to what you're talking about with statistics, and you
know what the average eighty year old looks like. Well,
if you've spent the last twenty years investing time and
exercise in aerobic you know VO two max and strength
(21:08):
and muscle mass, then you're in a much greater position
to be able to hold your ability to get around,
to move and you know, to to enjoy quality of
life as you age.
Speaker 4 (21:17):
Hey, just week we go to other callers step but
one last question, was there a time for you where
it hit you? Because you know, everyone goes through phases
in their life when they're in and out of the exercise,
and maybe not that dedicated. But I know that you've
you've you are serious about what you do. When did
you get serious? And was there something that motivated it
for you?
Speaker 8 (21:34):
Matte? I've been rememberment for thirty nine years and you
know I still do your like force it to one
hundred kg times teen rips on the bench brish ah.
Speaker 4 (21:44):
Now, okay, what's your what's your what's your best dead lift?
I just have to get that number. Then we've got
to go.
Speaker 8 (21:51):
I well, in the day about two hundred and twenty
kg's But I don't did lift anymore because you know,
when I was a young fellow, I pushed this really hard.
But it's easy to do. And the thing is you
don't have to start in your twenties. If you know,
if you're if you're reach off and go shivers, things
are a bit roughier. Get to the gym. You will
be astounded and how quickly you build muscle and build strength.
(22:12):
But it's imperative you do it.
Speaker 5 (22:14):
Thanks, you're a great role model.
Speaker 4 (22:17):
Thanks, Jarrett.
Speaker 8 (22:17):
I appreciate you, mate, much appreciate it.
Speaker 3 (22:21):
Um.
Speaker 4 (22:22):
Okay, that's quite a big that's quite a big dead lift.
Just curious, look we got it. We got more calls
to take and we're going to do them right now. Matthew, Hello,
good day guys.
Speaker 10 (22:35):
Me it's a hard each to follow, but I'm a
forty nine year old part time truck driver these days,
as Tim knows, and also mornings in the nursery, so
that's quite physical. But I find six thousand is what
I aim for. It feels like I've accomplished something if
(22:56):
I do. But I've also started cycling for my knees,
just to get those moving and build strength in my legs. Yeah,
I just thought at this stage it's probably alike and manage.
I know these excuses and reasons why, but mine is
more like reasons I don't really have time or the
(23:16):
gym is not close, so I do what I can.
But yeah, is that sort of good enough at the
stage of my life, you know, pushing fifty or so.
Speaker 6 (23:26):
Matthew, What I would say is that you know you
are very very close to that. So six thousand steps,
as we just talked about, Tim and I were talking
about before, you know, anything is better than nothing. So literally,
you know, if you're doing two thousand steps, that's better
than one thousand. If you can get yourself somehow to
that seven thousand, six hundred. There is a lot of
a lot of data out there to show that that
(23:46):
will make a real difference in your health. Starting that
cycling is a really great thing because when we look
at this, we've got non exercise activity, so that's just
daily movement, and that is stuff that we should be doing.
But then on top of that, actually a little bit
like what Stuart was just saying beforehand, we need to
build things like our aerobic fitness and our muscular strength.
(24:08):
So you ride a few hills, do a few cycle
workouts a week and you're well on your way. Really,
we need to get a minimum of three programmed or
planned sessions of training in a week, so whether that's cycling,
maybe it's some body weight exercise as well, but those
six thousand steps a day, it's a fantastic start. And
then put some more programmed exercises cycling maybe three days
(24:31):
a week.
Speaker 10 (24:31):
On top of that that, how far would you suggest
I would cycle like fifteen half an hour you know minimum?
Speaker 6 (24:39):
Yeah, so you need to be getting your heart rate
up over sixty percent of its maximum, which I mean
lots of us wear wearables, whether it's a watch or
you get a chest strap now above sixty percent of
its maximum. Really for a minimum of ninety minutes per week,
that's better off if it's broken up. So you're talking
probably half an hour three times a week as your minimum,
(25:00):
and that's of having your heart rate up, you know.
Speaker 5 (25:02):
So fiar if you're rolling down the hills, you might
have to.
Speaker 4 (25:07):
If you live at the top of a very high
mountain in order to simply hop on your bike and
coast down, that's probably not Yeah, you're going to go
back up.
Speaker 6 (25:17):
Thanks, just on that one for Matthew. You know, like
it's the age old like do I have time? The
biggest problem is there's no one that gets to the
end of their life in wish they didn't have a
little bit more time on the plate. So you know,
it's one of those things where a small amount of
extra time per week can make a massive difference to
(25:37):
you long jo that's right.
Speaker 4 (25:38):
I've found for myself that I found that if it
was some I think it was a GP had written
a book about ways to live Longer, and he said
he talked about setting exercise goals that don't give you
an unpleasant experience. You have to find a way of
exercising that you enjoy, because if you go out and
you just going punish yourself, it's going to put you
off for another six months again. And that was his thing.
(25:58):
And I loved the goal that this guy said. He said,
when you go and exercise, just go to be lightly puffing,
and I thought that sounded like such a pleasant thing.
It's just like you're just a little bit short of breath,
but you're not You're not busting a gup. And if
you just keep doing that, then you suddenly your capacity
improves and then all of a sudden, it's about get
in the Habit.
Speaker 6 (26:16):
Doesn't it, It absolutely is, And look, there is a
joy in exercising. And once you get to a point
where you're reasonably fit and you've you know, you've got
some feedback on yourself. Hey, look I've put this time in,
all of a sudden, I'm starting to see some results.
It's very very motivating, and it's one of those things
where you know, actually what we're talking about with Scotti Stevenson,
you know, he didn't go out and try and run
(26:36):
an oldra marathon in his first day. He was just
probably trying to look after his health a little bit
more so, he's found joy and he's you know, he's
found accomplishment in long distance training. Some people get to
that point. For other people, it always becomes a chore.
And that's why we've got to remember there's an easy
way around this, which is, you know, you don't have
to be perfect to make a difference.
Speaker 5 (26:56):
If we have people that are just literally.
Speaker 6 (26:58):
Moving, yeah, okay, maybe they're not going to have the
gold standard in terms of what's possible, but it is
significantly better than doing nothing right.
Speaker 4 (27:06):
We're gonna take more calls in just a moment. It's
twenty two minutes to five. News Talk said b Yeah,
yes's welcome back weekend collect And my guess is Alex Flint.
He's a trainer at Body Talk. That's t O r
QUI actually, and by the way, Alex has done a
program for me. He also did that unpleasant thing, Alex
(27:28):
of scanning my body to tell about the body fault
of God. I put that information to one side.
Speaker 9 (27:32):
Chris.
Speaker 4 (27:34):
It's kind of a confronting thing to do, isn't it.
Speaker 6 (27:36):
But it is confronting, but sometimes it's exactly what you need.
Speaker 4 (27:39):
But that's one of the things you I mean, you've
got a gym in Newmark. We'll just mention this before
we take our next caller, But so you've you've got
a gym in New Market. But you do actually design
programs for people remotely where you can monitor what they're
doing and they make their choices about what they want
to do. And that's the thing, isn't It's about getting
the right getting the right exercise sort of regime and
schedule and program, isn't it.
Speaker 7 (27:59):
Yeah?
Speaker 6 (27:59):
Absolutely, Yeah. So I have people in Germany, in the US,
in Australia all over the place work with remotely, and
you know, the recipe varies depending on who they are
where they train, but largely it's the same stuff.
Speaker 4 (28:13):
Yeah, sounds fascinating and as if this was a TV program,
you'd all be noticing the results because I'm.
Speaker 6 (28:20):
Just ripped, just got a couple more things to work
on I've just been talking about in the Greg, Hello.
Speaker 7 (28:29):
Hello, how are you good?
Speaker 5 (28:31):
Thanks?
Speaker 9 (28:31):
Hello? Alex?
Speaker 7 (28:32):
Okay, Greg, I'm I'm My wife's just recently done the
joass On and I've sort of I used to be
a traslate in my late twenties, early series and thought
i'd get back into it now. I recently would to fit,
but you know, to see what my sets are now,
I'm twenty five ki here, I'm one hundred kilos now
than what I was when I was doing tras ons.
But the stats on my foot but say I'm averaging
(28:53):
some thing twousand sets a day and and I've got
a normal rest heart rate of fifty and no blood
pressure issues. What what I'm sort of asking this? I
think I'm reasonably fit, but overweight because my body just
got used. Now I'm a builder, right, so I'm still
on the tools. Well, I just saysing twenty five thousand steps,
(29:16):
so I still do a lot of exercise because my
body just literally got use to me being on my
seat all day and I can't get this heavy and
sort of running in to do a triath on. So
how would I lose weight with all the exercise I'm
literally doing at work all ready?
Speaker 4 (29:35):
Yeah, okay, let's throw it. I'm thinking diet. But anyway,
Karen Alex, what do you reckon?
Speaker 5 (29:40):
Yeah?
Speaker 6 (29:40):
Greg, first of all, it's great that you're thinking about
getting back into doing some duathon and also you're on
the money when you talk about the fact that being
really heavy and getting back into endurance exercise.
Speaker 5 (29:52):
There's a lot of perils.
Speaker 6 (29:53):
In that because joints, especially as you're a little bit older,
you know your joints can really take a pounding. Guys,
it's calves is a big one as well, but ankle's,
knees and so forth. So you do want to try
and think about minim the impact in the exercise you do.
This is just from an injury perspective. I'm not talking
about weight loss, but you know, spend more time on
the bike. Soft surfaces when you do start to do
(30:14):
a little bit of running. But the weight loss side
of it. If you're you know, if you're a builder,
you're one of the few people you know, you're an
outlawer and that you're still actually active during your work hours.
Speaker 5 (30:25):
We do get efficient.
Speaker 6 (30:26):
Our bodies are amazingly efficient at starting to down regulate
the amount of energy we need per day if we
do the same thing over and over again, so we
find ways to minimize to become economical. I guess you'd
say in the amount of energy you use, so I
would one hundred.
Speaker 5 (30:42):
Percent say that.
Speaker 6 (30:42):
The first thing you probably need to do is get
a body composition assessment. Just figure out how much body
fat you're carrying how much of that as muscle and
how much is body fat?
Speaker 5 (30:51):
And then it more so.
Speaker 6 (30:52):
Likely is actually to start with a look at what
nutritionally you can do to start losing weight. We know
that exercise probably has the ten to fifteen percent effect
on our metabolism per day, so you know, it is
very very easy to eat back those three to six
hundred calories that we burn during that exercise hour. But
(31:13):
if we look at dropping, you know, changing the way
that we eat slightly, that can make a massive difference
without us, you know, even putting their running shoes on.
So I would say that it's probably food that you've
got to address to start with to get that weight down.
Speaker 7 (31:27):
I'm sort of trying to get that balance because at
the end of a working day, I'm necked if I
don't eat, you know, So if I'm trying to cut
back on the calories to lose a bit away, that's
trying to get through the workday before it even start
the exercise at the end of the day that I'm
sort of struggling with.
Speaker 6 (31:40):
So, Greg, if you are looking if you've added if
you're eating the same amount of food and now you've
added some exercise on top, in on.
Speaker 5 (31:50):
Top, assess that.
Speaker 6 (31:51):
So take your weight daily over seven days, take the
average weight, and then look at that seven days later.
So you need to as a male. It's easy for
us females. Hormones mean that weight fluctuates a lot, but
as a male, you should be able to take your
weight every morning. After seven days, take the seven day average. Now,
if you're eating the same amount of food all the time,
the next week, have a look and see if your
(32:12):
seven day average is down half a kilo.
Speaker 5 (32:14):
If it is, you're doing a good job.
Speaker 6 (32:15):
If it is not, then you just need to adjust
your calories down a little bit. It doesn't have to
be a huge difference, and that's where a lot of
people go wrong. They cut in half what they're eating.
We're not saying that you shouldn't eat. You absolutely should.
You need to eat plenty of food to support what
you do in your work, your energy levels and then your.
Speaker 5 (32:33):
Exercise as well.
Speaker 6 (32:34):
So it only needs to be a slight reading and
it might simply be some different foods.
Speaker 4 (32:38):
I think writing down what you're eating is actually part
of the discipline too, because most people don't realize, Oh god,
I didn't realize they had that handful of nuts at
three o'clock, and then I had that at five o'clock
and then you know, I'm talking for myself actually, be.
Speaker 6 (32:49):
Honest, Yeah, it's very true. Like it, Greg, what I'd
say is like just doing keeping a food dory. I'd
be more than happy to help you. But it's obviously
sort of something outside of the realms of here, but
it probably would be the biggest thing that you would do.
But as I say, have a look, if you've just
added exercise on, it might be enough to start the
(33:10):
needle moving down with your weight. If not, then yeah,
you'll have to look at either doing more exercise again
or just reducing food slightly only a little bit.
Speaker 5 (33:18):
Thanks for cool, Greg.
Speaker 4 (33:20):
Just an encouraging text before we take a next coller,
just saying, sixty year old female have always had good
natural level of fitness and walked reasonably regularly, but was
lacking strength. Joined the gym a month ago, already feeling
the benefits, saw muscles, but feels good and sleeping. Well,
it's never too late, which that's the message, isn't it.
Speaker 6 (33:36):
It absolutely is, and especially for women, strength training is
hugely important for a number of reasons. Our bone density.
Women's bone density starts to go down, and muscle mass
we lose it at a rate or not. It really
is an elixir. It's for all of us, but women
especially if there's one thing that you should be doing,
especially after that sort of menopausal eraror you're going through
that and post menopause. Strength training as a real ris.
Speaker 4 (34:00):
Is that strength training asn't like doing a you know,
whether you can still got to classes where you've got
a few weights and things like that, is that sort
of thing is that need to be more serious weights.
Speaker 6 (34:07):
It needs to be a way that you can progressively
overload your body over time.
Speaker 5 (34:11):
So a structured program. Look, if you can't get to
a gym, it doesn't mean.
Speaker 4 (34:14):
As opposed to a pump class with you know, the
sort of think I'm thinking with it, you might be
carrying a couple of dumbbells and doing multitude of movements,
not cutting out on Again, a.
Speaker 6 (34:22):
Pump class is a great way to expend some energy
and burn some calories. It's not really going to fit
the bill long term for you to be getting the
strength training benefits. Unfortunately, it's great and I'm not saying
you shouldn't do it, but it's not really progressive.
Speaker 4 (34:35):
Kalerships who've got the habit of going and they love
the social side of it as well, and so many
people to relate to that. How often do they need
to step out and actually do it? Be in the
gym maybe lifting some weights a couple of times a week.
Speaker 5 (34:45):
More minimum two times per week.
Speaker 6 (34:46):
You can probably get away with forty minutes if you're
very determined. You're not scrolling on your phone, you're not
having minute to ninety seconds to two minute rest breaks,
and you're getting stuck in. And the main thing with
strength training is pick big compound exercises, push ups, bench presses, squats,
don't take too much rest, but week write down what
(35:06):
you're doing and try and get a little bit more
in whether it's more reps, more sets.
Speaker 4 (35:10):
And actually don't check your Instagram feed because that one
minute rest turns into five minutes and then you've got
people like me going, have you get finished for that
machine yet? Anyway, we'll be back in a moment. Mike's
next new stalks The B News Talks The B My
guest is Alex Flint from body Talk. By the way,
it's body talk dot Co. Dottie and z if you
want to go and check it out and some great
resources there, and yeah, if you want to get in
(35:31):
touch with Alex Sora's.
Speaker 6 (35:31):
Team, talk is in momentum to r que E t
U r que T you O r que what's wrong?
Speaker 4 (35:38):
And they can't spell right. Let's keep moving, Mike, Hello.
Speaker 7 (35:42):
Good Ey.
Speaker 9 (35:43):
I was very interesting half rates. I'm seventy three, have
a very physical job, and I didn't know how hard
I should push my heart rates up. I'm a farrier.
I shoe horses, which is very physical. It can jump
up to one hundred and forty five on a bad one.
(36:04):
And compare Rrison, if I'm miing the lawn for an hour,
it won't go over one hundred and teen or one hundred
and twenty. So how far can you push it out
and keep it up? At my age plus I serve
a lot too.
Speaker 6 (36:19):
Yeah, Mike, So, first of all, congratulations on the fact
that you're staying active. That's fantastic at seventy three, that
you're still still doing that is inspirational. In terms of
heart rate. It is something which is a little varied
based on a number of things. One of them is
how active have you been your whole life. For me
to give you an actual guideline, generally we say two
(36:42):
twenty minus your age is around about what your maximum
heart rate is. So if we figure that out, that's
almost where you're getting to. Is that safe or not? Well,
we know that the more active you are probably the
more chance is it pushing your heart rate up? Is fine,
but it's a bit of a medical question to be honest, Mike.
So one forty five for you might be fine, but
(37:03):
to be honest, it would require you to go to
your GP, potentially have a cardiologist, treadmill tist just to
make sure that's kosher. But by the sounds of things
that the life you lead, there's probably a good chance.
Speaker 5 (37:14):
So that's okay.
Speaker 6 (37:15):
But yeah, unfortunately it's one of those it's it's difficult
for me to say. So what we do know is
there's two major zones of heart rate which are really
great for us. One is zone two, which is about
sixty five to seventy five percent of you or maximum
heart rate, so we could figure that out. And then
the other is is that really high intensity that's you know,
getting close to that that two twenty minus your age
(37:38):
that we want to do in small amounts, and we
need to make sure that your ticker and your blood
vessels are in good shape.
Speaker 4 (37:45):
Is that a reason? That's a caveat we should put
out for people who've been couch potatoes and in middle
aged it's like, maybe go and see a GP and
get a check up before you suddenly go pound the
pavement for a you until your death's door.
Speaker 6 (37:56):
Yeah, yeah, so Mike, it could be one hundred percent safe,
but it's unfortunately, I just it's very hard for me
to say, you know, I don't know what your insides
look like.
Speaker 4 (38:05):
Yeah, actually've got one here, just a quick one. I'm
close to sixty nine years old, female, not a gym person.
Run four or five times a week, train for marathon,
swim three km's three times a week as a gym
is still something I uhould do. They're pretty impressive xation regime,
what social bit ships. You'll be doing weights as well.
Speaker 6 (38:26):
It's it's tough when you've got you know, there's only
so much time, and you think, well, how much time
should I put into my well being? It really depends.
But the main thing is we must maintain muscle mass.
So there's actually a way that we can look at
muscle mass like we can your body mass index, so
we all have we know that BMI like if we're
over twenty five for BMI your high times of weight
squared that you know we considered overweight. We can actually
(38:49):
do a very similar one with skeletal muscle mass. So
if we know if your muscle mass is within normal range,
then that's great. The other thing that we need to
make sure of is that your strength matches that. So
you could be very well endurance trained but have low strength,
and that can be something that would mean yes, you
need to get in the gym.
Speaker 4 (39:06):
Get in touch with the folks at body talk dot
cod and see. Gosh time flies. When need about fifteen
seconds to say goodbye, Well, we'll have to talk nutrition
next time. Alex.
Speaker 5 (39:13):
Absolutely, i'd love to, so would I.
Speaker 4 (39:16):
Hey, and I sorry if we didn't get to your
calls or text, but Alex will be back and next
time you get on that blowers straight away. As soon
as I give out the number, we'll be back with
Ammana Morale for Smart Money. Next it is three minutes
to five News Talks.
Speaker 1 (39:29):
Heb For more from the Weekend Collective, listen live to
news talks 'b weekends from three pm, or follow the
podcast on iHeartRadio
You're listening to the Weekend Collective podcast from News Talks edb.
Speaker 2 (00:11):
Me Jokers to the Raid.
Speaker 3 (00:13):
Here, I am stuck in the middle with you. You
sound stuck in the middle of you, and I'm one
what it is I should do.
Speaker 2 (00:25):
It's so hard to keep the smile from my face.
Losing joeyam all over the please Clowns to the letting
me Jokers to the Raid.
Speaker 4 (00:36):
It's rocking back. This is the Weekend Collective. I'm Tim Beverage.
And by the way, if you looked at it, missed
any of our politics centril. We're going to catch up
on the latest and then you can go and check
out a podcast. Look for the Weekend Collective on the
News Talks hev website or on iHeartRadio. But right now
we're moving on. This is the Health. We want your calls,
your text and we're gonna be talking about well, generally speaking, fitness.
(00:58):
But but there's a thing about hitting your ten thousand steps.
And if you've got a smart watch or even your
smartphone's always in the back pocket, you might have a
pray and whether it be with your Apple or your Android,
that something is you know that the app is telling
you oh look, guess what you did. You've done six
thousand steps today, and you might feel quite good about that.
I think my target that my phone sets me, although
(01:19):
I'm hardly ever carrying when I'm exercising, so it never
really catches up on the latest with me, it seems
to set my goal at about six or seven thousand steps,
and I sort of think that's not a hell of
a lot. Anyone who works as a teacher or say
a nurse in a hospital or something, they'll be like, huh,
ten thousand steps amateurs, But as ten thousand steps are
those step counters? And is that goal? Because that does
(01:40):
seem to be the thing in social media at the
moment that people are all going, have you got your
town ten thousand steps today? Is that the thing? Anyway,
we're going to discuss that, and I'm going to dig
into a little bit nutrition as well. Joining us he
is well, he's from Body Talk and his name is
Alex Flint and he should be he's no strateery to
you guys, of course, because he's been on the show
a few times now. Alex.
Speaker 5 (02:00):
Here you go, Tim, I'm really good thanking you.
Speaker 4 (02:03):
Of course you look well because you know I mean,
I guess you have. Do you have? Do you feel
the pressure look good when you're running a fitness sort
of advice and personal training, bespoke management type of thing.
If I could sum it up so crudely.
Speaker 6 (02:17):
Yeah, No, I definitely feel that it's important that I
practice what I preach. Yeah, and getting out of shape
is not a great idea if you're a personal trainer.
Speaker 4 (02:25):
How long have you been a personal trainer?
Speaker 6 (02:26):
For very long time now, I'm nearly fifty. I was
scrubbing around in my parents' gym, so they owned gyms
when I was thirteen fourteen, and so I was kind
of doing this semi non formal type of personal training
back then. But as soon as I finished school hit
uni I started, So nearly coming up thirty years.
Speaker 4 (02:48):
You would have been through a journey of course, when
was there a point where you suddenly went, ah, this
is what I want to do, and this is what
I want to offer people, Because you know, you'd learn
a bit here and a bit there, and then you'd
study or whatever, and then you'd get experience. And as
if say you've been even just doing.
Speaker 6 (03:04):
It for a couple of years, No, I think it's
definitely one of those things that it's a bit of
a journey. And what I found is that I've got
a real kick out of helping people get great results
and from that it just made me have to learn
more and learn more. And it's the more you know,
the more you realize you don't know. So you know,
I've been all around the world, I've had a lot
(03:24):
of mentors over time, and there's never I think the
big thing is you never really come to this conclusion
of I've got it all now, I know everything I
need to know, because everyone's got nuances and the way
that people live their lives are very different. But there's
definitely a standard set of rules that work for most people.
Speaker 4 (03:43):
I guess it depends on their goal as well, doesn't it,
Because there'll be those who want to it's shred. I mean,
just they want to build up the muscle, they want
to look good. I want to trim the fat off.
But they're not going to run any marathons, are they
if they're just in the gym all the time? So
I guess how much of it relates to your goal setting?
Speaker 5 (03:58):
Yeah, that's right.
Speaker 6 (03:59):
And there's you know, train young guys that are playing
rugby through to people that are just trying to look
after themselves and live a long, healthy life. So I
think you know what bodies need in essence is much
the same. It's just how that transfers into what a
program looks like is different.
Speaker 4 (04:16):
I want to get into the ten thousand steps thing
in just a moment. But actually because people will know
you from the prog and match fit with these rugby
players who are getting themselves back on track, and I
just I've got a really sort of dumb question, which
is professional rugby players know all about fitness and conditioning?
Speaker 7 (04:37):
Is it?
Speaker 4 (04:37):
Because what if they missed that when they retire, we
see them maybe not look like I mean Richie mccaus side.
That's one guy who does seem to be on top
of his fit post rugby. In fact, he probably looks
even better, doesn't he? But what is it that they
haven't learned that means that they need to see you
(04:58):
ten or fifteen years later and get themselves back in shape.
Speaker 6 (05:01):
Interesting question. I would say that through the generation, if
you look at modern day rugby players now very well educated,
what they're exposed to in their day to day training
absolutely top notch. This has come on over a long
period of time, so what was happening twenty thirty years
ago is very very different to what it is today.
(05:22):
The other thing is, just because someone is a phenomenal
athlete doesn't necessarily mean that that's going to transfer into
their after life, because it's really like a job to
a lot of these guys. So they're in great shape.
They do that by turning up to training, regimented times,
doing what they need to do, and the outcome of
winning sport and.
Speaker 4 (05:43):
Their livelihoods depend on it. Space when that pressure comes off,
they're just as fallible as us, all to the wrong food,
sleeping and a bit maybe skipping that day, then skipping
another day than before your art you've gone to seed.
Speaker 6 (05:55):
Yeah, it's very true. You know a lot of these
guys are retiring because their bodies are giving out on
them and they just want to rest, you know, and
that rest can turn from maybe a few weeks to
rest to years to a decade, and then all of
a sudden, you know, they're still eating what they used
to eat and still eating the same amounts, and all
of a sudden, there's a lot more of them, but
unfortunately it's a lot more body fat, and you know
(06:15):
less health.
Speaker 4 (06:16):
Yeah, okay, we're going to dig into into a bit
of the diet question later on. But first thing I
talked about the ten thousand steps? What's is it a
good thing that there's this general sort of social media thing.
I mean you can say it with people over People
say to me, I'm at my ten thousand steps today?
What is ten thousand? What is ten thousand steps? And
(06:38):
I mean it's a nice round number with lots of zeros.
It's not ten thousand, seven hundred and twenty eight. What's
the special thing about ten thousand steps? And is it
a useful thing that people think that it's a goal
worth achieving?
Speaker 6 (06:51):
So the ten thousand steps analogy actually was born in
a marketing labor, wasn't born in a sports science lab.
So it was from the nineteen sixties. Japanese manufacturers made
a pedometer. Yeah, so pedometer obviously counts your steps before
we could just stick a smartphone in our pocket. And
what they came up with was that a decent amount
(07:13):
of movement per day was going to be, you know,
something which probably is good for us. And they picked,
they literally picked ten thousand steps. That's how it started.
Speaker 4 (07:22):
Do you think they also did it because they went
for a few they were walking around and in the
lab there might have been a bunch of them going,
I've had eight thousand, I've done twelve thousand, and they're
going there must be a magic number. You know, maybe
would have been born out of sort of just literally, hey,
I did it, I've done eighteen thousand. I went had
to go and they just decided that that's the ballpark
and let's round it up.
Speaker 5 (07:43):
Yeah.
Speaker 6 (07:43):
Absolutely, that's exactly how it happened.
Speaker 4 (07:45):
Fantastic.
Speaker 6 (07:46):
So since then, you know, we've I think the biggest
line in the sand has been that since we've moved
into the age, the technology age, and a lot of
the need for manual labor just doesn't exist anymore. That
has been one of the biggest things that's happened in
terms of us losing what's now deemed neat non exercise
(08:07):
activity thermogenesis. So once upon a time, we did a
lot of chores, we probably did a lot more walking,
and there was a lot of things that we couldn't
just sit on our backsides all day and expect a
computer or a machine to do for us. So what
has happened is over a period of time, and this
is speeding up. You know, for some people literally they
don't need to get out of bed anymore. If you're
(08:27):
working from home, you know, the biggest walk that they
might do is from their bedroom to the kitchen. And
so scary thought, right, but it as quite scar Humans
are designed to move and we're just at the point
now like never before, where we actually don't need to
do much in our day anymore. And it is a
real problem. So the ten thousand step rule, why.
Speaker 4 (08:46):
It started while it might be in an accident.
Speaker 6 (08:48):
But yeah, yeah, I mean it was obviously onto something.
He knew that counting steps was a good thing. But
now there's a large amount of studies. One of the
first ones was the London bus Driver's study, which was
done in the nineteen fifties. So they was some thirty
one thousand participants. They were the bus drivers and the conductors,
(09:09):
so the ticket guys and girls. So a bus driver
eight hour day sitting on there behind driving the bus,
the conductors up and down the stairs, walking around the stations,
literally on their feet all day. So that study was
done over a decade thirty as I say, thirty one
thousand participants. At the end of that there was clear
(09:33):
data that thirty percent the rate of heart disease was
thirty percent lower in the conductors. Now, that was regardless
of if they smoked, what their other lifestyle preferences were like,
whether they were overweight or not, just simply the fact
that that job meant that they were on their feet longer,
they had a thirty percent less likelihood of having cardiovascular
zees and a fifty percent less likelihood of sudden heart attack.
(09:56):
So walking and being on your feet is actually very
important for us.
Speaker 4 (10:00):
We'd love to hear from you on this. Do you one,
Do you count your steps and do you have a
particular goal in mine, because intuitively it does sound like
ten thousands sounds pretty good. I've just counted min I
went for. I'm bloody annoyed actually because I went for
a walk this morning because I thought I've been sitting
around trying to solve some I T problems at home.
I thought I better get I better get the blood
(10:21):
pumping because I thought my brain's really going to atrophy
before I do the show. And I went for I
think it was a half hour walk, and the money
up to about six thousand steps, which I'm but disappointed
about it.
Speaker 6 (10:30):
Yeah, if you start, you know, it's a bit like
watching the toaster, you know, like when you start really
counting them like that, you realize it is quite a
lot of movement in the day. But at around about
seven thousand, six hundred to ten thousand, that's that's around
about the magic number.
Speaker 5 (10:45):
So over that, sorry, what.
Speaker 4 (10:46):
Is that magic numbers?
Speaker 6 (10:47):
What's seven thousand, six hundred? Okay, yep, to ten thousand
in that vicinity seems.
Speaker 5 (10:53):
To be where the real gold is.
Speaker 6 (10:55):
Over that it starts to sort of it peters off
in terms of its ability to create any more goodness,
I guess. So when they've looked at women, so they've
done studies Journal American Medical Association. They looked at I
think it was four four and a half thousand steps
women that did four and a half thousand steps compared
(11:16):
to their counterparts they did two thousand, five hundred, and
there was a huge difference in mortality rates and disease
rates in the ones and they were below right, So
they're only doing four and a half thousand. So if
you can't get seven thousand, six hundred, it doesn't mean
that you're not you know, you shouldn't.
Speaker 5 (11:32):
You shouldn't bother at all.
Speaker 6 (11:33):
It's just that that's around about the magic number.
Speaker 4 (11:36):
So is it the number of steps and moving? Would
that be important in addition to because you'd be people
who go to the gym who might they'll do a
warm up, they'll be let's say they're in an office
job and they go to the gym, but they're doing
a weights regime, but they're not moving a lot. They
do you know, five six sets eight five to twelve reps.
(11:57):
I don't know. They're not ticking the box on the movement.
Do they need to sort of is that something that
people should be aware of, Like, it's very it's all
very well that you can squad one hundred and twenty kiloys,
but could you go for a two kilometer walk without
being out of breath?
Speaker 5 (12:11):
You're onto it him.
Speaker 6 (12:12):
So the biggest thing with this is it's it's highly underrated.
So we have when we look at our metabolism, about
sixty to seventy percent of our metabolic rate is just
at rest. So it's our muscle mass, it's our brain working,
it's our heart working, it's our liver. So we've only
got about thirty to forty percent leftover. That we can
(12:32):
actually influence by what we do day to day. Now,
one of the big reasons why weight training is so
important is because muscle mass is considered part of our
basic metabolism. So you know you've got good level of
muscle mass when you're at rest, that's helping tick your
metabolism over. Then we only have a couple of things
left over. We have exercise activity, we have the thermic
(12:53):
effect of eating, and we have non exercise activity, and
then there's a little bit if you're hot or cold
as well.
Speaker 5 (13:02):
So when we look at that.
Speaker 6 (13:03):
Basically, if we look at exercise, that has an ability
to change the amount of metabolism turnover in a day
by about ten to fifteen percent in most people. Your
non exercise activity. So that's the people at fidget that
are taking stairs, they're catching the bus so they're walking,
(13:25):
and they're people that are physically active at work.
Speaker 5 (13:28):
That can be up to thirty percent. Wow.
Speaker 6 (13:30):
So if you think about that for a moment, someone
that does a weight training session and nothing else and
they work an office job, they can still have an
extremely low energy turnover per day.
Speaker 5 (13:40):
You have someone who.
Speaker 6 (13:41):
Has an active job, they could actually be outstripping that
person that's going to the gym. So there's a bit
of give and take, and that's why we think about
it in two ways.
Speaker 5 (13:50):
We have planned.
Speaker 6 (13:51):
Exercise and we have incidental and to be honest, they're
both important.
Speaker 4 (13:55):
I would love to say your cause on this as well,
because there was a question Alex that I had for you,
which was we haven't put it in the sort of
an hour and my thinking for today, but it was actually,
what are the easiest, you know, the easiest forms of
exercise to get without an effort. But it seems like
we're actually in a way covering that because if you
can just get yourself moving, you don't have to be
(14:15):
going for a run, you don't have to be getting
on the treadmill, you just simply need to move. That
seems like it's the first thing to tick if you
want to be well and fit and healthy.
Speaker 6 (14:28):
Absolutely, so we know that at any body weight, people
are healthier if they move. So we're not saying that,
you know, people that have got large rates of obesity
are necessarily healthy, but they are definitely healthier if they
are exercising. And that's the same at any body weight.
So the number one thing that you need to tick off.
To be healthy is moving every day? Doesn't need to
(14:51):
be a gym, No, it doesn't. Gyms are only a
phenomenon that have been around in the last twenty years.
Speaker 4 (14:55):
We love your calls on this. Do you actually the
first thing is as well? Do you count your steps
and is that your first thing you try and set
off or do you think or have you been one
of those people? Possibly me, I've been running a lot exhips,
stopped sabbing your ownder, the gym three times a week
and outside of that, possibly need to do a bit
more moving to be honest with you. But anyway, take
your calls on it as well. If you've got any
other questions for Alex Flint he I think he'll be
(15:17):
able to help you. If you've got any questions about
diet and exercise, to give us a call. Eight hundred
and eighty ten eighty in text, also a nine nine.
It's twenty two past four. Y's welcome back. We're taking
calls about the ten thousand steps. Have you hit your
ten thousand steps today? It sounds like you know what
that should be your first goal ahead of getting to
the gym and pumping all those weights. But let's see
where we go with our calls.
Speaker 8 (15:36):
Stuart, Hello, Hi Jim, how's are going?
Speaker 4 (15:40):
God? This is Stuart that we know Stuart Nash, isn't it?
Speaker 8 (15:43):
Yeah? Yeah? Yeah, Hey, Look, I think we don't simplify
this too much. There's a guy called Peter Attire who
is one of the world's leading experts on longevity. Difference
between good health and longevity. I get that this is
a heart sorry stand for an educated doctor and wellness guru.
He says the big three things that will termin longevity
(16:07):
are VO two max, muscle size, and muscle strength. So
you know, don't confuse a fat bathart walking seven thousand
steps you're going to be healthy. That's not true. I
mean I try and do fifteen thousand steps a day,
but I get to the gym five days a week
as well.
Speaker 9 (16:22):
But guys, we.
Speaker 8 (16:23):
Start losing muscle mass really early on, and you know
you've got to do if you're not doing, if you're
not getting to the gym, then at least do some
bodyweight exercises because we know what happens if you're over
age to sixty five, if you fall over and break
your American data. But pretty similar to here, i'd say
you got a there's a very high chance the odd
(16:43):
something like twenty five percent within two years you'll be
dead because you lose your mobility. So walking is important,
but just because you do ten thousand steps, it doesn't
mean you're healthy. Guys and woman, you've got to get
to the gym. You've got to keep those muscles working,
you've got to get the strength, and you've got to
get your Votwo max up.
Speaker 4 (17:00):
Yeah, let's throw that over to Alex as well. Stay there, Stuart,
There we go, he's on the mic.
Speaker 6 (17:06):
Stuart, I can't fault you. You're one hundred percent on
the money, absolutely right. I think probably the only thing
that I would add to that is, you know, we've
got to look at everyone's on a continuum and if
there's there's people that are sitting at home and they're
wondering where to start, then the right place to start
is to get off of the off the couch and
get moving. So Peter Attia is absolutely fantastic resource, as
(17:30):
Stewart has said, for anyone out there that cares to
look into him. So his actual stats are that if
you are strong, so if you retain a good level
of muscle mass, an easy way to do that is
to measure your grip strength at any age, especially over
the age of fifty or two hundred and fifty percent
less likely to die wow from anything. Now that's anything, accidents,
(17:52):
the whole lot.
Speaker 8 (17:53):
If the stats for a standing effect, you'd notice, mate
that there's almost a new study every month that says
that exercise will overcome almost anything in terms of long diivity,
good health. I mean, if you're going to sit on
the couch and you know, drink coconut pie, that is
not a resku of good health. We know that, and
I get it. If you want to make it, start
and start walking around the block, but don't leave it
(18:15):
at walking around the brock. Keep keep exercising, keep pushing that,
push it out further and further. I mean Scotty Stevens
is the place of case. Now. He was a bat bastard, right,
he really was.
Speaker 4 (18:25):
I can tell you're not. I can tell you're not
in politics and longer Stuart.
Speaker 8 (18:30):
But he had a goal. He ended up running up
to a mountains because he just started really slowly built
up and has kept it all off. So diet's important,
but exercise is vital to good health and for long
and long.
Speaker 4 (18:42):
I guess Stuart, you can understand how when you said
it's about VO two max and muscle de incident such
and such, there's a lot of people who would instantly
switch off because it sounds high for looton, whereas ten
thousand steps everyone can go, well, that's good, I can
I can make sense and that my fine will tell
me what I've done. Well, So you can understand that
that's a good starting point for people, isn't it.
Speaker 9 (19:01):
Well.
Speaker 8 (19:01):
The bottom line is you've got to have some discipline.
As mentioned eating pie and drinking coat, you're just never
going to get there. So it does require taking some
time out of your day putting some stuff in the diary.
Unfortunate for blokes of sort of my age, there is
always an excuse, oh, you know, I got kids, I'm
too busy at work, or the wife wants me to
spend time with it or something. But the thing is
you've got to make time in your diary, and it's
(19:23):
like anything. If you don't, you'll never do it, and
you'll leaned up a seck old bastard. That is not
a good way to spend the last twenty years of
your life.
Speaker 4 (19:31):
How often do you go to the gym, do you
say five? How long are you out of the job?
Speaker 8 (19:35):
Do you say about in between an hour and our ten?
And then I do some cardoo in the morning and
about an hour an hour ten at the gym, maybe
three or four five times a week, and then I walk.
I would walk ten to fourteen thousand steps. I mean,
I take this very very seriously, and I always have
because you know, we all know people who live to eighty,
but they're sick from fifty, right, And you know, if
(19:57):
you want to live to eighty or ninety or pick
a figure, the aim is to live to you know,
seventy nine and three quarters, to get crooked for a
month and then die. You know, you don't want to
be sort of langer the last ten twenty years, like exactly.
But there is a and I know people may listen
to this and it's all too hard. Well, if that's
your approach, it's never going to end well for you.
(20:18):
I've got to You've got to put aside some time
and be disciplined.
Speaker 5 (20:22):
Still.
Speaker 6 (20:22):
One of the things that we talk about so at
my gym, we encourage people to train five to six
days per week. Some of those are intense. Some of
those are very easy days. But you know, the most
important thing is movement. But one of one of the
terms that we use is actually just called building building
your war chest. So you know, if you think about
the greater fitness and the greater strength that you can
(20:44):
build and then you know at some point it's going
to start coming backwards. But if you can continue to
build that through your fifties and your sixties, then as
it slowly does drop away, you know where you are
compared to the average person is so much greater. So
back to what you're talking about with statistics, and you
know what the average eighty year old looks like. Well,
if you've spent the last twenty years investing time and
exercise in aerobic you know VO two max and strength
(21:08):
and muscle mass, then you're in a much greater position
to be able to hold your ability to get around,
to move and you know, to to enjoy quality of
life as you age.
Speaker 4 (21:17):
Hey, just week we go to other callers step but
one last question, was there a time for you where
it hit you? Because you know, everyone goes through phases
in their life when they're in and out of the exercise,
and maybe not that dedicated. But I know that you've
you've you are serious about what you do. When did
you get serious? And was there something that motivated it
for you?
Speaker 8 (21:34):
Matte? I've been rememberment for thirty nine years and you
know I still do your like force it to one
hundred kg times teen rips on the bench brish ah.
Speaker 4 (21:44):
Now, okay, what's your what's your what's your best dead lift?
I just have to get that number. Then we've got
to go.
Speaker 8 (21:51):
I well, in the day about two hundred and twenty
kg's But I don't did lift anymore because you know,
when I was a young fellow, I pushed this really hard.
But it's easy to do. And the thing is you
don't have to start in your twenties. If you know,
if you're if you're reach off and go shivers, things
are a bit roughier. Get to the gym. You will
be astounded and how quickly you build muscle and build strength.
(22:12):
But it's imperative you do it.
Speaker 5 (22:14):
Thanks, you're a great role model.
Speaker 4 (22:17):
Thanks, Jarrett.
Speaker 8 (22:17):
I appreciate you, mate, much appreciate it.
Speaker 3 (22:21):
Um.
Speaker 4 (22:22):
Okay, that's quite a big that's quite a big dead lift.
Just curious, look we got it. We got more calls
to take and we're going to do them right now. Matthew, Hello,
good day guys.
Speaker 10 (22:35):
Me it's a hard each to follow, but I'm a
forty nine year old part time truck driver these days,
as Tim knows, and also mornings in the nursery, so
that's quite physical. But I find six thousand is what
I aim for. It feels like I've accomplished something if
(22:56):
I do. But I've also started cycling for my knees,
just to get those moving and build strength in my legs. Yeah,
I just thought at this stage it's probably alike and manage.
I know these excuses and reasons why, but mine is
more like reasons I don't really have time or the
(23:16):
gym is not close, so I do what I can.
But yeah, is that sort of good enough at the
stage of my life, you know, pushing fifty or so.
Speaker 6 (23:26):
Matthew, What I would say is that you know you
are very very close to that. So six thousand steps,
as we just talked about, Tim and I were talking
about before, you know, anything is better than nothing. So literally,
you know, if you're doing two thousand steps, that's better
than one thousand. If you can get yourself somehow to
that seven thousand, six hundred. There is a lot of
a lot of data out there to show that that
(23:46):
will make a real difference in your health. Starting that
cycling is a really great thing because when we look
at this, we've got non exercise activity, so that's just
daily movement, and that is stuff that we should be doing.
But then on top of that, actually a little bit
like what Stuart was just saying beforehand, we need to
build things like our aerobic fitness and our muscular strength.
(24:08):
So you ride a few hills, do a few cycle
workouts a week and you're well on your way. Really,
we need to get a minimum of three programmed or
planned sessions of training in a week, so whether that's cycling,
maybe it's some body weight exercise as well, but those
six thousand steps a day, it's a fantastic start. And
then put some more programmed exercises cycling maybe three days
(24:31):
a week.
Speaker 10 (24:31):
On top of that that, how far would you suggest
I would cycle like fifteen half an hour you know minimum?
Speaker 6 (24:39):
Yeah, so you need to be getting your heart rate
up over sixty percent of its maximum, which I mean
lots of us wear wearables, whether it's a watch or
you get a chest strap now above sixty percent of
its maximum. Really for a minimum of ninety minutes per week,
that's better off if it's broken up. So you're talking
probably half an hour three times a week as your minimum,
(25:00):
and that's of having your heart rate up, you know.
Speaker 5 (25:02):
So fiar if you're rolling down the hills, you might
have to.
Speaker 4 (25:07):
If you live at the top of a very high
mountain in order to simply hop on your bike and
coast down, that's probably not Yeah, you're going to go
back up.
Speaker 6 (25:17):
Thanks, just on that one for Matthew. You know, like
it's the age old like do I have time? The
biggest problem is there's no one that gets to the
end of their life in wish they didn't have a
little bit more time on the plate. So you know,
it's one of those things where a small amount of
extra time per week can make a massive difference to
(25:37):
you long jo that's right.
Speaker 4 (25:38):
I've found for myself that I found that if it
was some I think it was a GP had written
a book about ways to live Longer, and he said
he talked about setting exercise goals that don't give you
an unpleasant experience. You have to find a way of
exercising that you enjoy, because if you go out and
you just going punish yourself, it's going to put you
off for another six months again. And that was his thing.
(25:58):
And I loved the goal that this guy said. He said,
when you go and exercise, just go to be lightly puffing,
and I thought that sounded like such a pleasant thing.
It's just like you're just a little bit short of breath,
but you're not You're not busting a gup. And if
you just keep doing that, then you suddenly your capacity
improves and then all of a sudden, it's about get
in the Habit.
Speaker 6 (26:16):
Doesn't it, It absolutely is, And look, there is a
joy in exercising. And once you get to a point
where you're reasonably fit and you've you know, you've got
some feedback on yourself. Hey, look I've put this time in,
all of a sudden, I'm starting to see some results.
It's very very motivating, and it's one of those things
where you know, actually what we're talking about with Scotti Stevenson,
you know, he didn't go out and try and run
(26:36):
an oldra marathon in his first day. He was just
probably trying to look after his health a little bit
more so, he's found joy and he's you know, he's
found accomplishment in long distance training. Some people get to
that point. For other people, it always becomes a chore.
And that's why we've got to remember there's an easy
way around this, which is, you know, you don't have
to be perfect to make a difference.
Speaker 5 (26:56):
If we have people that are just literally.
Speaker 6 (26:58):
Moving, yeah, okay, maybe they're not going to have the
gold standard in terms of what's possible, but it is
significantly better than doing nothing right.
Speaker 4 (27:06):
We're gonna take more calls in just a moment. It's
twenty two minutes to five. News Talk said b Yeah,
yes's welcome back weekend collect And my guess is Alex Flint.
He's a trainer at Body Talk. That's t O r
QUI actually, and by the way, Alex has done a
program for me. He also did that unpleasant thing, Alex
(27:28):
of scanning my body to tell about the body fault
of God. I put that information to one side.
Speaker 9 (27:32):
Chris.
Speaker 4 (27:34):
It's kind of a confronting thing to do, isn't it.
Speaker 6 (27:36):
But it is confronting, but sometimes it's exactly what you need.
Speaker 4 (27:39):
But that's one of the things you I mean, you've
got a gym in Newmark. We'll just mention this before
we take our next caller, But so you've you've got
a gym in New Market. But you do actually design
programs for people remotely where you can monitor what they're
doing and they make their choices about what they want
to do. And that's the thing, isn't It's about getting
the right getting the right exercise sort of regime and
schedule and program, isn't it.
Speaker 7 (27:59):
Yeah?
Speaker 6 (27:59):
Absolutely, Yeah. So I have people in Germany, in the US,
in Australia all over the place work with remotely, and
you know, the recipe varies depending on who they are
where they train, but largely it's the same stuff.
Speaker 4 (28:13):
Yeah, sounds fascinating and as if this was a TV program,
you'd all be noticing the results because I'm.
Speaker 6 (28:20):
Just ripped, just got a couple more things to work
on I've just been talking about in the Greg, Hello.
Speaker 7 (28:29):
Hello, how are you good?
Speaker 5 (28:31):
Thanks?
Speaker 9 (28:31):
Hello? Alex?
Speaker 7 (28:32):
Okay, Greg, I'm I'm My wife's just recently done the
joass On and I've sort of I used to be
a traslate in my late twenties, early series and thought
i'd get back into it now. I recently would to fit,
but you know, to see what my sets are now,
I'm twenty five ki here, I'm one hundred kilos now
than what I was when I was doing tras ons.
But the stats on my foot but say I'm averaging
(28:53):
some thing twousand sets a day and and I've got
a normal rest heart rate of fifty and no blood
pressure issues. What what I'm sort of asking this? I
think I'm reasonably fit, but overweight because my body just
got used. Now I'm a builder, right, so I'm still
on the tools. Well, I just saysing twenty five thousand steps,
(29:16):
so I still do a lot of exercise because my
body just literally got use to me being on my
seat all day and I can't get this heavy and
sort of running in to do a triath on. So
how would I lose weight with all the exercise I'm
literally doing at work all ready?
Speaker 4 (29:35):
Yeah, okay, let's throw it. I'm thinking diet. But anyway,
Karen Alex, what do you reckon?
Speaker 5 (29:40):
Yeah?
Speaker 6 (29:40):
Greg, first of all, it's great that you're thinking about
getting back into doing some duathon and also you're on
the money when you talk about the fact that being
really heavy and getting back into endurance exercise.
Speaker 5 (29:52):
There's a lot of perils.
Speaker 6 (29:53):
In that because joints, especially as you're a little bit older,
you know your joints can really take a pounding. Guys,
it's calves is a big one as well, but ankle's,
knees and so forth. So you do want to try
and think about minim the impact in the exercise you do.
This is just from an injury perspective. I'm not talking
about weight loss, but you know, spend more time on
the bike. Soft surfaces when you do start to do
(30:14):
a little bit of running. But the weight loss side
of it. If you're you know, if you're a builder,
you're one of the few people you know, you're an
outlawer and that you're still actually active during your work hours.
Speaker 5 (30:25):
We do get efficient.
Speaker 6 (30:26):
Our bodies are amazingly efficient at starting to down regulate
the amount of energy we need per day if we
do the same thing over and over again, so we
find ways to minimize to become economical. I guess you'd
say in the amount of energy you use, so I
would one hundred.
Speaker 5 (30:42):
Percent say that.
Speaker 6 (30:42):
The first thing you probably need to do is get
a body composition assessment. Just figure out how much body
fat you're carrying how much of that as muscle and
how much is body fat?
Speaker 5 (30:51):
And then it more so.
Speaker 6 (30:52):
Likely is actually to start with a look at what
nutritionally you can do to start losing weight. We know
that exercise probably has the ten to fifteen percent effect
on our metabolism per day, so you know, it is
very very easy to eat back those three to six
hundred calories that we burn during that exercise hour. But
(31:13):
if we look at dropping, you know, changing the way
that we eat slightly, that can make a massive difference
without us, you know, even putting their running shoes on.
So I would say that it's probably food that you've
got to address to start with to get that weight down.
Speaker 7 (31:27):
I'm sort of trying to get that balance because at
the end of a working day, I'm necked if I
don't eat, you know, So if I'm trying to cut
back on the calories to lose a bit away, that's
trying to get through the workday before it even start
the exercise at the end of the day that I'm
sort of struggling with.
Speaker 6 (31:40):
So, Greg, if you are looking if you've added if
you're eating the same amount of food and now you've
added some exercise on top, in on.
Speaker 5 (31:50):
Top, assess that.
Speaker 6 (31:51):
So take your weight daily over seven days, take the
average weight, and then look at that seven days later.
So you need to as a male. It's easy for
us females. Hormones mean that weight fluctuates a lot, but
as a male, you should be able to take your
weight every morning. After seven days, take the seven day average. Now,
if you're eating the same amount of food all the time,
the next week, have a look and see if your
(32:12):
seven day average is down half a kilo.
Speaker 5 (32:14):
If it is, you're doing a good job.
Speaker 6 (32:15):
If it is not, then you just need to adjust
your calories down a little bit. It doesn't have to
be a huge difference, and that's where a lot of
people go wrong. They cut in half what they're eating.
We're not saying that you shouldn't eat. You absolutely should.
You need to eat plenty of food to support what
you do in your work, your energy levels and then your.
Speaker 5 (32:33):
Exercise as well.
Speaker 6 (32:34):
So it only needs to be a slight reading and
it might simply be some different foods.
Speaker 4 (32:38):
I think writing down what you're eating is actually part
of the discipline too, because most people don't realize, Oh god,
I didn't realize they had that handful of nuts at
three o'clock, and then I had that at five o'clock
and then you know, I'm talking for myself actually, be.
Speaker 6 (32:49):
Honest, Yeah, it's very true. Like it, Greg, what I'd
say is like just doing keeping a food dory. I'd
be more than happy to help you. But it's obviously
sort of something outside of the realms of here, but
it probably would be the biggest thing that you would do.
But as I say, have a look, if you've just
added exercise on, it might be enough to start the
(33:10):
needle moving down with your weight. If not, then yeah,
you'll have to look at either doing more exercise again
or just reducing food slightly only a little bit.
Speaker 5 (33:18):
Thanks for cool, Greg.
Speaker 4 (33:20):
Just an encouraging text before we take a next coller,
just saying, sixty year old female have always had good
natural level of fitness and walked reasonably regularly, but was
lacking strength. Joined the gym a month ago, already feeling
the benefits, saw muscles, but feels good and sleeping. Well,
it's never too late, which that's the message, isn't it.
Speaker 6 (33:36):
It absolutely is, and especially for women, strength training is
hugely important for a number of reasons. Our bone density.
Women's bone density starts to go down, and muscle mass
we lose it at a rate or not. It really
is an elixir. It's for all of us, but women
especially if there's one thing that you should be doing,
especially after that sort of menopausal eraror you're going through
that and post menopause. Strength training as a real ris.
Speaker 4 (34:00):
Is that strength training asn't like doing a you know,
whether you can still got to classes where you've got
a few weights and things like that, is that sort
of thing is that need to be more serious weights.
Speaker 6 (34:07):
It needs to be a way that you can progressively
overload your body over time.
Speaker 5 (34:11):
So a structured program. Look, if you can't get to
a gym, it doesn't mean.
Speaker 4 (34:14):
As opposed to a pump class with you know, the
sort of think I'm thinking with it, you might be
carrying a couple of dumbbells and doing multitude of movements,
not cutting out on Again, a.
Speaker 6 (34:22):
Pump class is a great way to expend some energy
and burn some calories. It's not really going to fit
the bill long term for you to be getting the
strength training benefits. Unfortunately, it's great and I'm not saying
you shouldn't do it, but it's not really progressive.
Speaker 4 (34:35):
Kalerships who've got the habit of going and they love
the social side of it as well, and so many
people to relate to that. How often do they need
to step out and actually do it? Be in the
gym maybe lifting some weights a couple of times a week.
Speaker 5 (34:45):
More minimum two times per week.
Speaker 6 (34:46):
You can probably get away with forty minutes if you're
very determined. You're not scrolling on your phone, you're not
having minute to ninety seconds to two minute rest breaks,
and you're getting stuck in. And the main thing with
strength training is pick big compound exercises, push ups, bench presses, squats,
don't take too much rest, but week write down what
(35:06):
you're doing and try and get a little bit more
in whether it's more reps, more sets.
Speaker 4 (35:10):
And actually don't check your Instagram feed because that one
minute rest turns into five minutes and then you've got
people like me going, have you get finished for that
machine yet? Anyway, we'll be back in a moment. Mike's
next new stalks The B News Talks The B My
guest is Alex Flint from body Talk. By the way,
it's body talk dot Co. Dottie and z if you
want to go and check it out and some great
resources there, and yeah, if you want to get in
(35:31):
touch with Alex Sora's.
Speaker 6 (35:31):
Team, talk is in momentum to r que E t
U r que T you O r que what's wrong?
Speaker 4 (35:38):
And they can't spell right. Let's keep moving, Mike, Hello.
Speaker 7 (35:42):
Good Ey.
Speaker 9 (35:43):
I was very interesting half rates. I'm seventy three, have
a very physical job, and I didn't know how hard
I should push my heart rates up. I'm a farrier.
I shoe horses, which is very physical. It can jump
up to one hundred and forty five on a bad one.
(36:04):
And compare Rrison, if I'm miing the lawn for an hour,
it won't go over one hundred and teen or one hundred
and twenty. So how far can you push it out
and keep it up? At my age plus I serve
a lot too.
Speaker 6 (36:19):
Yeah, Mike, So, first of all, congratulations on the fact
that you're staying active. That's fantastic at seventy three, that
you're still still doing that is inspirational. In terms of
heart rate. It is something which is a little varied
based on a number of things. One of them is
how active have you been your whole life. For me
to give you an actual guideline, generally we say two
(36:42):
twenty minus your age is around about what your maximum
heart rate is. So if we figure that out, that's
almost where you're getting to. Is that safe or not? Well,
we know that the more active you are probably the
more chance is it pushing your heart rate up? Is fine,
but it's a bit of a medical question to be honest, Mike.
So one forty five for you might be fine, but
(37:03):
to be honest, it would require you to go to
your GP, potentially have a cardiologist, treadmill tist just to
make sure that's kosher. But by the sounds of things
that the life you lead, there's probably a good chance.
Speaker 5 (37:14):
So that's okay.
Speaker 6 (37:15):
But yeah, unfortunately it's one of those it's it's difficult
for me to say. So what we do know is
there's two major zones of heart rate which are really
great for us. One is zone two, which is about
sixty five to seventy five percent of you or maximum
heart rate, so we could figure that out. And then
the other is is that really high intensity that's you know,
getting close to that that two twenty minus your age
(37:38):
that we want to do in small amounts, and we
need to make sure that your ticker and your blood
vessels are in good shape.
Speaker 4 (37:45):
Is that a reason? That's a caveat we should put
out for people who've been couch potatoes and in middle
aged it's like, maybe go and see a GP and
get a check up before you suddenly go pound the
pavement for a you until your death's door.
Speaker 6 (37:56):
Yeah, yeah, so Mike, it could be one hundred percent safe,
but it's unfortunately, I just it's very hard for me
to say, you know, I don't know what your insides
look like.
Speaker 4 (38:05):
Yeah, actually've got one here, just a quick one. I'm
close to sixty nine years old, female, not a gym person.
Run four or five times a week, train for marathon,
swim three km's three times a week as a gym
is still something I uhould do. They're pretty impressive xation regime,
what social bit ships. You'll be doing weights as well.
Speaker 6 (38:26):
It's it's tough when you've got you know, there's only
so much time, and you think, well, how much time
should I put into my well being? It really depends.
But the main thing is we must maintain muscle mass.
So there's actually a way that we can look at
muscle mass like we can your body mass index, so
we all have we know that BMI like if we're
over twenty five for BMI your high times of weight
squared that you know we considered overweight. We can actually
(38:49):
do a very similar one with skeletal muscle mass. So
if we know if your muscle mass is within normal range,
then that's great. The other thing that we need to
make sure of is that your strength matches that. So
you could be very well endurance trained but have low strength,
and that can be something that would mean yes, you
need to get in the gym.
Speaker 4 (39:06):
Get in touch with the folks at body talk dot
cod and see. Gosh time flies. When need about fifteen
seconds to say goodbye, Well, we'll have to talk nutrition
next time. Alex.
Speaker 5 (39:13):
Absolutely, i'd love to, so would I.
Speaker 4 (39:16):
Hey, and I sorry if we didn't get to your
calls or text, but Alex will be back and next
time you get on that blowers straight away. As soon
as I give out the number, we'll be back with
Ammana Morale for Smart Money. Next it is three minutes
to five News Talks.
Speaker 1 (39:29):
Heb For more from the Weekend Collective, listen live to
news talks 'b weekends from three pm, or follow the
podcast on iHeartRadio
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