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Fruit and Vege Report with Glenn Forsyth
Technology

Fruit and Vege Report with Glenn Forsyth

Fruit and Vege Report with Glenn Forsyth | RNZ 5:25 am today Fruit and Vege Report with Glenn Forsyth From First Up, 5:25 am today It's fresh Asparagus time, unless you're in to the mushy tinned ones. Glenn Forsyth has his report. To embed this content on your own webpage, cut and paste the following: See terms of use. Recent stories from First Up Hauraki marine protection law in force for Labour Weekend US: 7 million turn out across country for No Kings protests Jewels stolen from the Louvre Museum in Paris Gisborne buzzing with Poverty Bay A&P Show US: first of two NYC Mayoral debates to be held Get the RNZ app for easy access to all your favourite programmes Subscribe to First Up Podcast (MP3) Oggcast (Vorbis)

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Why You Should Embrace Slow Running
Technology

Why You Should Embrace Slow Running

Speaking from experience, when you go for a run and someone considerably older—who's slow running and doesn’t look like they’ve put much time into their fitness—passes you without appearing to make a significant effort, it’s a confronting moment. Running slowly is something I find embarrassing. I know I shouldn’t feel that way, and I don’t want to, but I do. Talking about the power of slow running—the fashionable phrase is sexy pace—with two people who really know about the sport, though, has totally changed the way I feel about my pace. Here, right now, I’ve decided to come out as a plodder. The perils of slow running The problem is twofold. First, running is done mainly in public spaces. Even the treadmill is like a small, raised stage in the gym and when running outdoors, you’re on display to the world. Second, unlike weights or soccer or rugby, pace is a very fair measure. Me, The Rock, Harry Kane, and that really old man who passed me the other day all have the same chance to move ourselves through space. That doesn’t apply to a bench press or a free-kick, where size and talent make comparisons impossible. Elliot Giles is a middle-distance runner and two-time European medalist who has competed at the Olympics and World Championships. Talking to Giles, a man who is beyond question very fast, is profoundly calming. It turns out that most of the time, his training comprises slow running. He enjoys that enormously. “People can be fixated on times, distances and all the rest of it, but there is a beauty in running slow,” he tells GQ, offering up a decent explanation of why it's important to take the term sexy pace seriously. "I ran today and I was basically almost walking. There’s a place for slow running in an elite athlete’s training plan because slow running is where you build your foundations.” Giles’ training week splits about 80-20 in favor of slow runs. “The 20 percent is so hard you have to do the 80 percent slow,” he says. Even as an international competitor, he is able to find the mindful pleasure in moving at a gentle pace. “This morning I went for a run and I didn’t even bother wearing a watch. I’m in St. Moritz currently and it’s one of the most beautiful places I’ve ever been to. I just embraced what was happening around me. A slow run is my time to de-stress.” Sexy pace improves your speed and endurance levels Running slowly inevitably leads to running faster, which is why elite athletes spend so much time at a fraction of their maximum effort. “The quicker you’re running the more likely you are to be exposed to an injury, the faster you run the more stress you put through your joints. Fewer injuries means more consistency and more consistency will inevitably make you go faster. Run slow to run fast,” Giles adds. For me, at its best, running is a form of mobile meditation. At the risk of sounding like someone who talks to trees, there is nothing like a comfortable 10k through a rural setting to remind you being alive is really excellent. Until that is, a senior citizen overtakes you. How does Giles feel when someone glides by at a faster pace when he’s enjoying the landscape? “My ego isn’t big enough. I just think good luck to them. My competitiveness is saved for the track and it’s like an on-off switch. Let them go. Let them do it.” There's no shame in slow running At the other end of the spectrum to the international athlete is the world of the weekend runner, the novice with their first mile in sight. Gary House runs the House Running Club, an online coaching company, and hosts the Runstrong podcast. He has helped hundreds of amateur runners and is perfectly placed to understand the shame around slow running. “I had one particular guy who was running around the local supermarket car park to try and break a mile, but he’d only do it at 11 at night when there was no one there and the lights were off.” House believes school often casts a long shadow into adult life. “I remember enjoying cross-country, but the kids who genetically weren’t able to compete at that age were just outcasts. People think of running at school as a bad experience. They remember fitter kids laughing at them.” He also suspects that all the information we have about our own performance isn’t helping. “All that data from our trackers can be self-limiting. Runs get uploaded to social media and it’s a complete minefield. You compare yourself to everyone in your area and you’re scared to run slow.” For someone looking to start running and embrace the joy of the amble, House suggests alternating walking with running. “Try going for a walk every day and add in running every other day. Walk for an hour on the run day and add in some running sections—say five minutes—and then increase that. I work with a lot of rugby players. They often can’t run at first, but are soon up to 45 minutes in that hour.” As I write, I’m about to head out. I will run carefree. I will not look at my heart rate or my timing splits. I will not share my run on social media and when octogenarians bounce effortlessly past me. I will graciously wave them on. Let’s do this, at a pace that feels comfortable. This story was originally appeared in British GQ.

Phil Hilton
Lunges or Squats: Which Are Better for Building Your Lower Body?
Technology

Lunges or Squats: Which Are Better for Building Your Lower Body?

A swole upper body might look good on Instagram, but for real-life practicality, you also need a bit of leg work. Stronger legs help power all manner of activities from cycling to swimming, as this report from Harvard Health attests. But the benefits aren’t just activity-based. Working on your legs can supercharge testosterone production, which in turn increases muscle mass and banishes fat. A study published in the Journal of Applied Physiology found that athletes’ metabolic rates were supercharged after heavy resistance training, including squats. The alternative to squats are, of course, lunges. Each has its benefits, but both can be difficult to get right. Here, our experts tackle the great lunges vs squats debate. Advantage: lunges “The lunge is a super effective exercise that targets all the major muscle groups of your lower body,” explains Hunter McIntyre, HYROX world champion & Represent 247 athlete. McIntyre points to a 2021 study in the Journal of Isokenetic and Exercise Science which found that activation of the quadriceps and glutes was generally stronger in the lunge than in back squats. “When performed correctly, lunges strengthen the quadriceps, hamstrings, glutes, and calves, contributing to improved lower body strength and stability,” he says. “Additionally, because they are iso-lateral”—your feet aren't in line with each other—“lunges engage the core for balance and stability.” McIntyre points out another advantage of the lunge: Its versatility. “They can be modified in numerous ways to suit different fitness levels and goals,” he says. “You can load them any way you want. Whatever it is, you can go heavy and can always just drop what you are holding.” Advantage: squats “Squats are one of the best exercises for burning calories, preventing injury, strengthening your core and boosting weight loss,” says Simon Cox, trainer and owner of F45 Southend-On-Sea. “They are a great all-round exercise that can be low intensity—so kinder on your knees and joints—and you can mix it up with weighted or bodyweight squats, front squats, Sumo squats, overhead squats. The list goes on.” “Squats are a fundamental compound movement with broad benefits—the OG big daddy lift in the gym since the golden era of bodybuilding,” says McIntyre. “Because of the large weights and total body recruitment, squats elicit an amazing dump of testosterone, IGF-1 and HGH into the bloodstream. A randomized trial from the Neuro Endocrinology Letters found that you should target 6-12 sets of at least 6 reps to optimize this.” Tips on form The benefits for both squats and lunges are huge, but so is the potential for injury. If you suffer from tight hips, both exercises can exacerbate the problem, so warm up properly first. Performed incorrectly, squats can hurt your lower back, too. If you’re at all unsure about your approach, ask a physical trainer to talk you through the movements, beginning with bodyweight variations. Here’s how to fine-tune your form if you’ve mostly got it down already. “The perfect squat can be hard to master,” says Cox. “To avoid injury make sure you’re using your legs and not your back! Also, make sure that you’re starting from your hips, not your knees, and that your knees do not cross your toes as you bend. He says to try this: Stand with feet wider than hip width, toes facing forward. Drive your hips back, bending at the knees and ankles and pressing your knees slightly open. Sit into a squat position while keeping your heels and toes firmly on the floor, making sure your chest is up and shoulder are back. Strive to a 90-degree angle. Press into your heels and straighten your legs to return to a standing upright position, and clench your glutes. “The perfect lunge can require a bit more thought, as you are moving more body parts,” says Cox. “It’s important to go slow.” He suggests these steps: Stand tall with your feet together. Take a big step forward—far enough forward or back that your knees bend at a 90-degree angle when you are at the lowest point in your lunge, without your knees extending past your toes. Maintain good posture and alignment, keep your core upright, shoulders back, spine straight and abs tucked in. Sink into the lunge; when in the full position your leg should be just above the floor to allow full motion. Lunges vs squats: which is better for you? Both Cox and McIntyre agree that this depends on your individual fitness goals. “Based on research, the benefits are very similar, so it doesn’t overly matter if you choose one over the other, or decide to mix it up a bit,” says Cox. “It’s important to remember that each fitness journey is different, if you’re just starting out, you may want to opt for squats, as they are more balanced, and then progress to lunges.” Speaking from personal preference, McIntyre comes down on the side of the lunge. “I prefer the lunge, I think it’s a more versatile movement and transfers better to overall athleticism—I guarantee that anyone with a monster lunge can run fast and jump high, and I know lots of big squatters where it doesn't transfer over to the real world. Part of this is because of the velocity of the bar on a lunge vs a squat: a heavy lunge still happens quickly whereas a heavy squat might be ground out over 5-8 seconds.” Want to build muscle? Opt for the squat. Want to improve overall athleticism? The lunge should be your go-to. A good leg day routine that includes both Sadly, a well-rounded fitness regiment needs to include more than one exercise per body part. Lunges and squats might both offer benefits, but you’ll need to combine them to prevent imbalances and to unlock your next level of fitness. With that in mind, McIntyre thinks your next leg day should look like this: Compound lift 6-12 sets of at least six reps Front Squat Start with the bar secure in the squat rack, level with the middle of your chest. Step close to the bar, holding it with your palms up, elbows pointing forward. Take a step backwards as you lift the bar from the rack. Bend your legs to lower into a squat, keeping that back straight. Hold at the bottom of the move, then power down through your heels to return to the start. Isolation exercises Four sets of ten reps Hip Thrusts Heels on the ground, upper back leaning against a bench, you’re going to position a moderately-loaded barbell across the front of your hips. Push down through your heels, driving up through your glutes to lift the bar off the ground. Hold with a straight back, then slowly lower for one. Good mornings Stand with an unloaded barbell across your shoulders. Hinge forward at the hips. Keeping your back straight, bring your upper body as close to your knees as you can, then lift yourself back up to standing. If you’re struggling from lower-back tightness, you can add a few slow left-to-right twists at the start or end of the move. Two machines will help with this. On the first, you’ll sit up straight, with your legs at ninety degrees. Push them out and up to work your quads. For the other move, you’ll lie on your front, bringing your heels down to your bum to work your hamstrings. If your legs have it in them, work in four sets of each. Reverse lunge Time to end with a big boy. Standing straight, move your right leg back, lowering down onto your toes so your legs are at opposite ninety degree angles, your weight over your back knee. Power back up then switch legs, aiming for ten reps per side. If bodyweight is too easy, add a weight plate, kettlebell or dumbbell—then dig deep and lunge for your life. This story originally appeared in British GQ.

Tom Ward
The 10 Hip Flexor Exercises Every Runner Should Be Doing
Technology

The 10 Hip Flexor Exercises Every Runner Should Be Doing

If you’re a runner, you may warm up with some dynamic hamstring stretches and reward your glutes and quads with a little foam rolling action when you’re done. But how often are you stretching your hip flexors? Probably not very often, right? Despite being a core group of muscles used when running, the hip flexors—a cluster of muscles in the front part of the hip—are a part of the body many people neglect to stretch. When they get tight, the stiffness can prevent you from running your best and can contribute to lower back pain. How can you prevent it? The hip flexor exercises rounded up here are the ones physical therapists recommend most to runners as well as people who cycle and row. How to know if you have tight hip flexors—and what happens if you ignore them “Hip flexors refer to a group of muscles around the hip joint that are responsible for lifting the leg or ‘flexing’ the hip,” says Duke Hasson, MD, an orthopedic surgeon at DISC Sports & Spine Center in Newport Beach, CA. He explains that since muscles can only pull, the hip flexors—located at the front of the hip—work to raise the leg and knee toward the chest or abdomen. If you sit all day, Andy Fata-Chan, PT, DPT, a physical therapist and coach at Moment Physical Therapy & Performance, says you very likely have tight hip flexors because the knees are closer to the chest at about a 90-degree angle. “It’s like walking around with your biceps curled all day,” he says. But he says that certain forms of physical exercise can cause tight hip flexors too, like cycling and rowing. “Any exercise where the knees are closer to the chest in a flex angle can cause tight hip flexors,” he says. Running can cause the hip flexors to become overworked and tight, says Jason Cherry, PT, DPT, an assistant professor of physical therapy at Binghamton University. If you ignore the tightness, those hip flexors can lead to increased strain on the knee, specifically the knee cap. “Tight hip flexors can also lead to increased strain on the lower back,” Dr. Cherry says. How do you know if you have tight hip flexors? Dr. Hasson says the most common symptom is pain or discomfort in the front of the hip. “This pain may be noticeable when getting up from a seated position, during stretches or when leaning backward. Tightness across the hip is also a common sensation,” he says. When this happens, it’s going to limit your range of motion, which can impact your gait, making you run slower and increasing your risk of getting injured during your runs. 10 hip flexor exercises for runners Whether you want to prevent tight hip flexors or already have them, regularly doing hip flexor exercises can help. The ones rounded up here are the experts’ favorites for runners. You don’t have to do them all in one go. Instead, Dr. Fata-Chan says to integrate different ones into your routine at different times. For example, some of the dynamic hip flexor stretches are good to do before a workout, while the static stretches can be done after a workout or worked into your day as microbreaks. He adds that it’s important not to forget about stretching other parts of the body too, such as your lower back. “If an individual has tight hip flexors, they can stretch these muscles for one minute once daily. One minute can be achieved by holding the stretch for a shorter duration for multiple bouts—for example, two sets of 30 seconds or three sets of 20 seconds,” Dr. Cherry says. He adds that stretching should not feel painful, and that if you do experience any pain while doing these stretches, that’s a sign to see a physical therapist. 1. Half-kneeling hip flexor stretch This is a good static stretch to do after exercising or that can be done anytime during the day, and comes recommended by Dr. Cherry. 1. From a standing position, place the knee of the side to be stretched on the floor and the opposite foot out in front of you. The thigh of the leg to be stretched should be vertical. 2. Flatten your lower back by tightening your abdominal muscles. Often, the flattening of the lower back will be enough of a stretch. If not, move your hips forward while keeping your back flat. 3. Hold for one minute and repeat on the other side. 2. Supine hip flexor stretch Dr. Cherry also likes the supine hip flexor stretch, which can help improve hip and back mobility. If you don’t have great posture, doing this stretch regularly can help. 1. Lie on your back with your knees bent and feet on the floor. 2. Pull one knee toward your chest while extending the other leg straight out in front of you, keeping it on the floor. 3. Hold for one minute and repeat on the other side. 3. Side lying hip flexor stretch We spend a lot of time bending the knees toward the chest, including when we sit or run. This stretch helps with mobility by extending the hip flexors in the opposite direction. Here’s how Dr. Cherry says to do it. 1. Lie on the side to be stretched. Bring your top knee toward your chest until that hip and knee are at a 90-degree angle, and rest that knee on the floor. 2. Reach back with your top hand and grab the ankle on the side to be stretched. 3. Pull your heel up toward your buttock. You can use a towel around the ankle if you cannot reach your ankle with your hand. 4. Hold for one minute and then repeat on the other side and leg. 4. Seated figure-four stretch “This hip flexor stretch opens up the hips and relieves tension,” Dr. Hasson says. You can even do it right at your desk while you’re working. 1. Sit up straight in a chair with your feet flat on the floor. 2. Cross one foot over your opposite knee. Gently lean forward. 3. Hold for one minute and repeat with the other leg. 5. Couch stretch Like the side lying hip flexor stretch, this stretch extends hip flexors in the opposite direction than they tend to be used, which Dr. Fata-Chan says is great for mobility. 1. Get down on your hands and knees in front of a couch, facing away from it. 2. Place one shin on the back of the couch, keeping your knee bent. 3. Your leg in front of the couch should be bent at 90 degrees at the knee. Raise your upper body up straight and hold for one minute before repeating on the other side. 6. Half-kneeling chop If you’re looking for a dynamic hip flexor stretch to do before your runs, Dr. Fata-Chan says that this is a good one. “It’s an active hip flexor stretch because the hip is stabilizing as you chop across the body, lengthening the psoas fibers,” he says. You need a medicine ball for this one. 1. Start by kneeling on one knee bent at 90 degrees. Your other foot should be flat on the floor with that knee also bent at 90 degrees. 2. Bring the medicine ball up to one shoulder. While keeping your core engaged and posture upright, bring the medicine ball down to your opposite hip. Continue for one minute before repeating on the other side. 7. Reverse nordic stretch “This exercise stretches the hip flexors, hitting both the psoas and the rectus. It also stretches the quads, too,” Dr. Fata-Chan says. It improves hip flexibility while also strengthening the quads, so you’re getting double the benefits with one move. 1. Get down on your knees, upper body upright. 2. Push the hips forward and lean back as far as you can without straining the lower back. 3. Squeeze your quads and return to the starting position. Repeat for one minute. Dr. Fata-Chan explains that the glutes extend the hips. “If you contract your hips, you’re naturally going to be stretching your hip flexors because the hip flexors do the opposite movement of the glutes,” he says. That’s exactly what’s happening when you’re in a bridge stretch, which is why it’s a great hip flexor mobility exercise. 1. Lie on your back with your knees bent and feet flat on the floor, about hip-width distance apart. 2. Tuck your tailbone and squeeze your glutes to lift your hips off the floor, engaging your abs as you lift. Lift your hips while keeping your shoulders on the ground. Hold for one minute. Both Dr. Hasson and Dr. Fata-Chan offer lunges as an example of a classic stretch that targets the hip flexors directly. “During a lunge, the back leg goes into a hip extension and stretches the quads and hip flexors,” Dr. Fata-Chan says. He says it’s good to do this dynamic stretch before working out to warm up the body. 1. Stand with your feet about hip-width distance apart. 2. Bring your hands to your hips and step forward, bending both legs to 90 degrees. 3. Repeat for one minute, alternating which leg you step forward with each time. 10. Pretzel stretch Dr. Fata-Chan says that the pretzel stretch is one of his favorite hip flexor exercises. “I love it as a cool down after working out, but it can be used as a warm-up, too,” he says. 1. Lie down on your left side. Bend your right knee and grab it with your left hand. 2. Grab your left knee with your right hand. 3. Hold for one minute. Remember, you don’t have to do all 10 of these hip flexor exercises all at once. Integrate some of the static stretches into your day while doing the dynamic stretches before you go on a run or hit the gym. That way, you’ll stay nice and limber, reducing the chance of injury or developing any imbalances while you run.

Emily Laurence
Doctors Just Found Something Fascinating About What Happens When You Drink on Ozempic
Technology

Doctors Just Found Something Fascinating About What Happens When You Drink on Ozempic

GLP-1 drugs like semaglutide, the active ingredient in Novo Nordisk’s Ozempic and Wegovy, were originally intended to treat diabetes — and didn’t become blockbuster prescriptions until doctors realized that they were also potent weight loss aids that seem to re-wire patients’ relationship to food and satiety. Since then, it’s slowly been emerging that they have another surprising effect: many users report less of a desire to throw back as many drinks as they did before starting the injections. Indeed, several small studies have found promising evidence that the drugs indeed curb cravings for alcohol, cigarettes, and even opioids, meaning they also hold promise to treat a range of addiction disorders. Exactly why remains hazy, though. It’s generally established that GLP-1s target the brain’s dopamine reward system, but scientists are still working to understand the exact mechanism. Adding to the complexity is that the drugs make other changes to the body’s functioning that could interact with substance use in complex ways. Take a new paper published in the journal Scientific Reports by Virginia Tech researchers this week, for instance, which found that GLP-1s appear to physically change the way our bodies process alcohol. In the study, participants drank three alcoholic drinks over the course of an hour while researchers tracked their blood alcohol, glucose, and vital signs. Compared to non-users, the the participants on GLP-1s reported feeling less drunk overall — and had the readings to prove it: their blood alcohol level rose more slowly, meaning the buzz was delayed and less significant. It’s not hard to imagine why. GLP-1s are known to slow gastric emptying of the stomach, which could likely result in alcohol reaching the bloodstream more slowly. But it once again shows how nuanced these drugs’ effects on our bodies and minds is: it may well be that an injection like semaglutide is both changing the neurological reward associated with alcohol, while simultaneously changing the way your stomach and gut processes a drink. Exactly how the latest finding affects doctors’ understanding of GLP-1 as a tool to fight addiction is hard to say — and the test group was small, at only 20 subjects, so further research is needed — but a sharper picture is slowly coming into focus. “Why would this matter? Faster-acting drugs have a higher abuse potential,” said Alex DiFeliceantonio, a Virginia Tech neuroscientist who worked on the study, in a blurb about the research. “They have a different impact on the brain. So if GLP-1s slow alcohol entering the bloodstream, they could reduce the effects of alcohol and help people drink less.” More on Ozempic: Scientists Find Evidence That Ozempic Can Reverse Aging

Rae Witte
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