spk_0:   0:00
Hello, everybody.

spk_1:   0:01
Hello, everybody. And welcome to the show The Big Show, the most important and critically acclaimed show that we record in our living room. We're in a living room today because winter, because winter we've been in

spk_0:   0:15
her living room a lot.

spk_1:   0:17
And today we have one of our famous mystery episodes. That's right. It's a mystery episode. And today we're going to be talking about something Would calm a mystery episode simply because, uh, Spice doesn't know what the topic or one of us doesn't know. It could sometimes be me. Doesn't know what the topic of the episodes going to be today. And so are you ready to be surprised? I'm ready.

spk_0:   0:42
I was born ready.

spk_1:   0:44
You know what we're going to talk about today? The effectiveness and the strengths of resistance training do, do, do, do, do do How exciting is this? And you may hear me my voice going a little nutty here from time to time because I am actually as we speak. Er as I speak, I'm setting myself up to do another round of resistance band training. I am using this for my rehab. Here is part of my rehab. So basically what we're gonna do. I'm gonna let her as I sit here and do my actual resistance training while we what we speak. I'm gonna let her talk about the exciting and wonderful world of resistance training. First,

spk_0:   1:29
a disclaimer. I don't like lifting weights. Some people love it. It's not my groove, but I do it because I want to walk upright When I'm 80

spk_1:   1:38
I might settle for walking up. Not right next week.

spk_0:   1:42
Yeah, yeah, that's what his rehab is about at the moment. But evidence of its usefulness Well, how about this past weekend? We got several more inches of snow, and as one of us is recuperating from a broken ankle, the other one of us was out there with a shovel, clearing these sidewalks and driveways and and vehicles as clean as possible to reduce slippage. Several hours of shoveling snow on two different days. Not a bit sore, because I do resistance training

spk_1:   2:15
now. Resistance training is something that everybody can use, and it's something that will help you be healthy, wealthy and well healthy anyway, you It's also one of the things that is exceedingly portable that you could take with you. So we're going. What we're going to do here is we're gonna talk about the prepping values of resistance training. Well, the obvious thing is, the more fit you are, the better off you will be if and when this stuff hits the fan. I mean, this makes perfect sense, right?

spk_0:   2:45
No less likely to be injured. Far prevention is a big deal. In fact, I often lift weights standing on one of those balance balls to strengthen the side by side. He says it's crazy, but I have fewer bones. Then he had for oil there. And one of the reason I get to keep their the normal number of bones is I have tried to keep him strong through that sort of thing. So the idea is, you're always gonna be remodeling yourself. You're always remodeling yourself in response to recent stresses. If you stress the muscles and bones and ligaments and things with resistance training, they rebuild stronger. If you quit doing the resistance training, then they rebuild weaker and it's just gonna happen no matter what your age, No matter what, your sex, it's just gonna be a thing, guys, do you have an advantage in the testosterone encourages better lean tissue building. They get a lot more gain out of the same amount of effort as we testosterone low people do. But it works for everybody, and it works at every age.

spk_1:   3:55
Okay, well, you you may hear some some noise going off in the background. I apologize about that. It's like really cold outside. And so we have, Ah, a room heater that kicks on and off. So that's what your if you hear a little bit of rumbling in the background, that's what's going on. And it's cold enough out there and it's cold enough in here. We're not turning our heater off so you could have a quiet podcast. Sorry about that. So right now I'm doing rehab. So I want to talk about what's going on inside of my broken little foot, which is no longer broken but still soars. Hack,

spk_0:   4:30
He broke the foot a few months ago. The bones haven't it back together. I couldn't see any crack on it on the last X ray looked at, um, but as he rebuilt all that new tissue, things got tied together pretty darn tightly. So it's not as strong as it could be, and it's a lot more limited in its motion. Then it would be best for him to be. So he knows he's gonna be remodeling that a lot. So he's working the joint over the full range of motion and given it a little bit of stress to encourage to remodel in the ways he wants it to.

spk_1:   5:06
And I'm sitting. I'm just sitting here right now talking to you doing this. I've got this pink band. It's wrapped around

spk_0:   5:12
the giant rubber band,

spk_1:   5:13
has a giant rubber man, and it's wrapped around the handle of my cane and Mike. I'm using this as a as a system to do the the the thing. So what I'm doing is I've got the bug, got it around the ball of my foot, and I guess that's the ball, okay? And so I go down, and right now I'm doing it. I go down and I'm holding for 10 seconds. For some reason.

spk_0:   5:37
Point in the toe

spk_1:   5:38
to toe ish. As much of this gonna point

spk_0:   5:40
that could give you a nice, long technical in explanation involving spindle fibres and things like that. But I doubt it would do much for anybody. So the basic story is you stretch it and then you relax and pull back against it and let the resistance of the band flex the ankle up. Then he pushes back against it for several seconds, and then he relaxes again. That's the way to get the most increase in motion for the least amount of pain is to do that a lot.

spk_1:   6:13
And frankly, there is a little pain. I'm not going to be honest. You're not going to be honest. I'm going to be honest and say, You know it does.

spk_0:   6:19
Rehab stinks. Guys, we have always hurts. You don't want to injure yourself, but it always. There's a difference between pain and injury, and it always hurts him.

spk_1:   6:29
Reminds me of my old old rehab person for when I blew my knee out the first time. She's like my goal is hurt you but not injure you.

spk_0:   6:38
You learn the difference and you learn to deal with one, but it never becomes fun. But here's the thing, because he's doing that now. It makes him a heck of a lot less likely to re injure that joint the future and these bands he's using. I stick him in my bag When I When I travel, I stick him in my bag when I go out to the place. So it's for the weight cost of like, three ounces. You can have a resistance workout where every are

spk_1:   7:06
you can you can take him to work and do him at work. You during a break? Yeah, especially on a rehab type of a deal. I'm thinking about taking one of them to work with me so I could do it during my work hours. One of the bands?

spk_0:   7:18
Yeah, You could spread him out through the day. Little bursts like that. The other thing is, you know, if I was gonna be stuck cooped up in a shelter or something, I would take these things along because lack of exercise makes me sleep badly, and it makes a lot of people sleep badly. It Most people sleep better when they get regular exercise. And this is one way you can do it in a very small space with very little disruption. And you don't get all sweaty and nasty. And in case showers are hard to get its No, it's just one of the major elements to take care of yourself, so you're capable of doing what you need to do when you need to do it.

spk_1:   7:58
This is another one of those space program thing resistance bands, as they are today. We're we're really developed. Yeah, the idea of risk is training goes back further than that. But the actual bands and some of the techniques used now were developed for NASA. For people who were like at the space station, they can't lift. Wait there. Nothing's. There's mass in space, but there's not wait in space. I know that's kind of mind blowing if you're not, if you're not really used to it. So basically what they need to do is they have need to have something that they can work out Doing. That gives them resistance, so they use a lot of resistance training.

spk_0:   8:39
Yeah, they're very lightweight. And if they did not do resistance training, even as little as one week in space, and they have lost massive amounts of bone mass and bone strength they were having the first astronauts were breaking bones, walking down steps when they came back because their bones erodes so very quickly in the absence of resistance to encourage them to remodel strongly.

spk_1:   9:08
So it's something to think about now. We're using bands here. There are other kinds of resistance tools out there.

spk_0:   9:14
By the late there

spk_1:   9:15
lot of body weight exercise, you could go ahead and explain what you mean by that. I was

spk_0:   9:19
gonna Body weight is where I used the way to your own body is the way you're moving around. So things like squats and push ups and sit ups and things like that. All

spk_1:   9:27
right, And my left, lots of leg lifts and stuff like that, um, quad sets or another one that I do a lot of

spk_0:   9:35
those year. Those are what are called an isometric exercise when you're not actually moving the joint, but you're producing tension in the muscle.

spk_1:   9:43
No, it's not resistance.

spk_0:   9:45
It is resistance, but it's isometric, meaning the muscle stays the same length because you're not actually moving the joint around. You're putting tension on the muscles that flex the leg and the muscles that extend the leg at the same time. So you develop force, but the joint doesn't actually go anywhere because you're resisting yourself on the other side. It does the same thing for encouraging the tissues to remodel. Right? But you don't even need any overt movement to make it happen.

spk_1:   10:15
Cool. Well, I'm done with this set. Ah, judge

spk_0:   10:19
each and then I'll come up after he's done with these and we're done with podcast because I'm all

spk_1:   10:27
about the icing up

spk_0:   10:29
That'll reduce the post rehab inflammation,

spk_1:   10:33
which you can see. I'm already getting some of what

spk_0:   10:35
you're really doing when you're ah

spk_1:   10:37
and I have flexibility

spk_0:   10:38
exercises. Is your popping the very tightest of the little connective tissue links? So the ones that are a good length or left in place in the ones that are a little too tight are popped, so you don't buying things down to firmly long term. But of course, when you pop those guys it it causes a little information.

spk_1:   10:58
Yeah, and I'm wearing a compression sock on that particular foot 30 swelling thirties, a swelling which reduces the swelling in the ankle but its students of swelling elsewhere. So anyway, uh, is there just a short little podcast in is

spk_0:   11:17
women. You're not gonna bulk up? Take a look at any of the pictures of me. You you see anywhere on the site. I am not a bulky woman, and I've been lifting a minimum of twice a week for decades now.

spk_1:   11:31
But you also stand up straight. Yeah, and you can also shoulder a £50 back and packing off you go.

spk_0:   11:40
Whatever I need to

spk_1:   11:41
shoulder a £20 dog,

spk_0:   11:44
climb the mountain with her

spk_1:   11:45
and climbers climb the Rockies with her. Sure, why not? So, yeah, so we're This is part of our prepper health, Siri's and it's not. The band themselves aren't specific, of course, to prepping, but on the other hand, the kind of it's one of those deals where you are preparing yourself and you're you are your biggest prep.

spk_0:   12:09
There is no government or thief or situation that's going to take away your underlying situations might. But of all the preps that you are of the best chance of keeping with you in a wide variety of situations, none outranked what you do to make yourself right into the old things.

spk_1:   12:31
Oh, and how do you know when it's time to stop? You know, it's time for me to stop right there. I just felt something like, Okay, you've done enough for now, so yeah, Preppy are these We're gonna put a link on now. We don't We don't have a store. Okay? We're not trying to sell you anything, but we'll put a link on where you can get some of these bands. We could see what we're talking about. We

spk_0:   12:54
just got him in a generic big box stores. You can find him at any big box story. Don't even have to go to a sports store.

spk_1:   13:00
Just I will put a link on us so you could see what we're talking about on Amazon language.

spk_0:   13:05
There are a lot fancier ones, but these are incredibly light and pack incredibly small,

spk_1:   13:11
and they don't break him. And

spk_0:   13:12
it was 15 bucks for a set of four.

spk_1:   13:14
Yeah, and they're they're heavy enough quality that they don't. Some of these you get, they just break right away if you get the really cheap one. So we don't recommend those?

spk_0:   13:22
Yeah, I can't use them for back resistance, because my backs the strongest part of me, that kind of

spk_1:   13:27
gentle ballet, there's also, you know, we just our first resistance machine was the Bowflex, which we used for years,

spk_0:   13:36
and that was an excellent piece of equipment. I'll be abroad. Not at all. Free.

spk_1:   13:40
No, it was way overpriced. And then it broke us up when we stopped using it.

spk_0:   13:44
Yeah, it was trouble. Decades in by then.

spk_1:   13:46
Yeah, it was. It was a decade old, but she progress. She was rough. She was tough. She just so she broke the thing, and then we ended up throwing it away. I think now we wait. Freecycle that somebody came and picked it up. I think they fixed it.

spk_0:   14:04
There's only one bar broken, so we didn't have

spk_1:   14:06
much room in our house anyway. So not that Not that you need to go into why we got rid of our both legs, but they they are available, and they do work. But these little cheap bands were great. So I just thought we'd throw this out there for you if you were. If you're interested. Ah, highly recommend looking into you some resistance training as part of your perhaps because you have to remember to prep yourself physically. Mentally.

spk_0:   14:34
Yeah. You don't want to wreck you do a first day of trying to get out of town and you wake up the next day, Barely able to move because you were unfit. Now you can't really walk. Don't be, too. That's

spk_1:   14:47
right. You don't want to be me right now, because I was I was going to the gym. Okay, Tell you quick story. I was going to the gym and I got their course. We've been getting snow in stone, so and the stupid city keeps piling the snow in front of the sidewalk without, like, making cutouts so that people can walk. You have to climb over a foot and 1/2 or two feet of snow. I'm not at that point in my recovery where I can do that. I mean, I'm walking on ice to start with, and a lot of people said, Well, so what? Well, walking on ice with a cane is just and you're one of your two feet. Doesn't really work very well. You know, you're a week out of being in a walking boot. No, this is not happening. That's why I'm you doing when you're doing the resistance training my house. But so you get in a situation. But you don't want that to be a permanent thing. That's a temporary I'm recovering from something thing. Not this is this is the way I'm going to live the rest of my life. Sort of a thing.

spk_0:   15:43
Yeah. You don't want to be seeing a four inch rise and thinking you can't step over that.

spk_1:   15:48
And, hey, you know, when you're in rehab and you have a broken leg, you can't put any weight on it or whatever. It's a real deal. You know, even even Rambo out there breaks a leg. He's done. You know, I'm saying s what you got to do is to find ways to build yourself up, to reduce the risk. Everybody can have an ax, and everybody can break a poem. But you want to do everything you can to reduce the risk of like what I did. I hit ice and I went It was not, You know, when you step on glare ice, you know all bets are off.

spk_0:   16:26
Essentially, jump down three stairs or four stairs started under concrete. Well, you must have slipped down the stairs, landed on it.

spk_1:   16:33
Oh, yeah, I did. I mean, but, you know, my foot went out from under me, and there you go. I mean,

spk_0:   16:38
yeah, I'll tell you what, though, I was glad I've been lifting weights when I was out hiking in Yellowstone and trying to climb over and under fallen trees and stuff and mud and bad footing. Absolutely. Now it would have been a bad time for an ankle injury, but I didn't get one thing.

spk_1:   16:52
Absolutely. So it's It's just something to think about. Okay, We're gonna leave it at that and talk to you later. Bye.