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Men’s Health

This Twist On A Classic CrossFit Metcon Will Burn Up Your Lungs

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Whether you’re an avid CrossFitter or have just watched a few of the 78 million athlete and training videos on YouTube, you will likely know that the rep structure of 21-15-9 is engraved in the methodology of lore. Albeit in a trembling scribble.

Because although the reps seem to be decreasing quite comfortably, in the words of Admiral Akbar (Rebel Alliance Throwdown Winner long, long time ago): It’s a trap!

It’s almost always “due to time constraints,” which means you want to be on the go as soon as possible. You’ll feel fresh around the round of the last 21 so show up hard to get off to a great start. After all, winning is important. But then you get into round 15 and realize too late that 15 repetitions are still a lot. If you can get through this, the final round of 9 reps will be an out of body experience.

Fortunately, today’s training programmer is here to save you from that fate. Gus Vas Tostes, MH Elite team member and training manager at WIT Fitness, assigns you 21, 15 and 9 calories for rowing and kettlebell swings. So you do 21 calories and 21 swings, then 15 each and then 9 each.

This is where things get interesting. After a four-minute break, you’ll do 9, 15, and 21 reps of dumbbell drives and calories on the rowing machine.

“Take both workouts as one,” says Gus. “A comfortable and steady pace is key, so breathe through all your movements, especially when you are rowing.”

Little work is little rest. “If you decide to stop repetition, take short breaks,” he advises. “All of the stopping and starting quickly adds up and slows you down.”

Ride right and you should be able to finish strong. So make sure to empty the tank and do your best!

FOR THE TIME

21, 15, 9 repetitions of:


1) row for calories

Push your legs firmly away from the flywheel (A). Keeping your arms straight until your legs are straight, then pull the handle into your chest (B.). Reverse the movement.

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2) Kettlebell Swing

Hold the kettlebell between your legs and initiate the movement by pivoting your hips backwards as if trying to push open a door with your glutes and swinging the weight backwards (A) before moving your hips forward to raise the kettlebell to shoulder height and support your core (B.). Let the swing take you straight back to the next rep.

REST 4 MINUTES

9, 15, 21 repetitions of:

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1) Dumbbell Thruster

Raise your pair of dumbbells up to your shoulders and crouch, keeping your back straight and your chest up, until your thighs are more than parallel to the floor (A). Get up explosively and push both dumbbells over your head in one movement as far as they will go (B.). Now reverse the movement and repeat. Fast.

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2) row for calories

Again, focus on pushing with your legs (A) and finish with just a sharp pull on the arms, pushing your elbows straight behind you instead of to the side (B.). Return by extending your arms first and then bending your legs.

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Men’s Health

Greenwich police face worst staff shortages in years. Why? In part, profession’s bad rep, chief says.

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GREENWICH — The Greenwich Police Department is heading for one of the biggest personnel shortages in its modern history, Police Chief James Heavey told a community gathering Wednesday.

Heavey told the Retired Men’s Association the department was down nine officers to 141 because of a number of recent retirements and was likely to be under-strength by 11 officers this summer. Overall, almost a third of the department is now eligible for retirement.

“It’s a new challenge for us,” Heavey told the RMA. The department was working on a new recruitment drive to attract new recruits: “We’re really encouraging people to sign up.”

Greenwich is not alone. Heavey said that departments around the country were seeing shortages of staff. Although there did not appear to be a single reason that the profession was losing staff, there have been a number of high-profile cases that have put police officers under harsh scrutiny, he said.

Becoming a police officer is “not something a lot of people are looking at because of the crises in the country about the police’s reputation,” he said.

The department has been striving to increase diversity, Heavey said, with current staff “more diverse” than some other agencies, although the department “continue(s) to strive,” he said.

The Greenwich police force has 11 Black officers and 11 Hispanic officers, each composing 8 percent of the total. Just under 9 percent of the department are women. Around 20 percent of the department has a military background.

The chief said when he began as an officer more than 30 years ago, around three-quarters of the force lived and worked at Greenwich. This year, he said, only 11 officers call Greenwich home.

Heavey also discussed the Police Accountability Law that was approved by state lawmakers in 2020, and how Greenwich police had met the new standards.

“We’re ahead of the game,” he said. “We’re ahead of schedule.”

New dashboard cameras had been installed in all of the patrol cars as of last week, Heavey said, and body cameras worn by officers have been standard equipment for two years.

A new civilian review board, known as the Selectman’s Advisory Committee on Policing, held its first meeting recently. The committee is composed of 12 local citizens.

“They’re going to look at civilian complaints … internal affairs investigations, police conduct the racial makeup of (traffic stops). We welcome your review,” the chief said.

“Implicit bias” training has also become standard, Heavey added, so “we respond appropriately and fairly to everyone we encounter.”

Heavey said the community was still being targeted by car thieves. In 2021, 130 cars were stolen; This year, 60 cars have been stolen so far. The chief reminded the audience members to keep their cars locked, and the starting mechanisms in a safe place.

Heavey also took questions about nuisance calls, unruly e-bike riders, mental-health problems among young people and gun safety.

“A very informative presentation,” said an RMA leader, Bob Rimmer.

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Men’s Health

Choosing an Online Personal Trainer: Info and Advice

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While going with an online personal trainer might limit some of the personal touch, it can provide a more affordable, flexible, and convenient fitness option.

If you’re frustrated with slow results from working out or you want to get in better shape but have no idea where to start, a personal trainer can offer accountability, encouragement, and the skills you need to safely reach your fitness goals.

And now, you don’t even have to leave home to take advantage of a trainer’s expertise. As we’ve learned in recent years, many things are doable from your living room, thanks to video conferencing.

When it comes to working out, online personal training can give you flexibility in when and where you work out (and can often save you a few dollars too).

Here’s what you need to know about going with an online personal trainer.

A personal trainer works with you to develop a personalized, comprehensive training plan to help you meet your fitness goals. A good plan comes from assessing your physical capabilities, health history, fitness goals, and workout preferences to best maximize each workout.

Online personal trainers do the same by using video conferences, text, apps, and other online tools rather than meeting in person. They usually offer several levels or packages to give you flexibility based on your goals and budget.

An entry-level training package might include a 60-minute online, real-time assessment and weekly personalized training plans delivered via an app, website, or other means. Most plans also include daily check-ins using messaging, text, or email.

The next training package tier might include everything in the entry-level package plus an additional 30-minute nutrition coaching session (if the trainer offers nutrition coaching) or weekly real-time training sessions with an option to join live online fitness classes led by your Trainer.

Online personal trainers often use digital spreadsheets or an app to track workouts and progress. They frequently offer video demonstrations along with your workouts to show correct form.

Some online trainers subscribe to an app where you can log in to access your weekly workouts and get all your instructions in one place. Others meet with their clients via live video conferences and offer real-time feedback. The services a trainer offers and the way you’ll access them vary from trainer to trainer.

An in-person personal trainer usually works at a gym you have to go to for your training sessions. Some trainers may travel to their clients’ homes or run their business from their own home gym. The differences between online and in-person training are where, when, and how you access your workouts.

Both types of personal trainers offer personalized training plans and may offer additional coaching sessions, an app to track your workouts, and accountability by checking in via text, messaging, or email.

In-person trainers typically develop workouts around the equipment available at their gym, though they may also give you workouts that use equipment you have at home.

Online personal trainers develop all your workouts around the equipment you have access to, whether that’s at home or at a gym. Online personal trainers typically offer more digital or virtual training options, too, like prerecorded fitness classes or real-time live classes that they lead.

In general, online personal trainers cost less because they don’t have as many overhead costs.

Type in “online personal trainer” and thousands of results will pop up, so you’ll need to be more specific than that.

Take the time to define your fitness goals. Do you want to focus on strength training or Olympic lifts? Do you want to train for a half marathon, or are weight loss and nutrition your focus? Online trainers have various areas of expertise.

Your age, gender, fitness level, and health history can help narrow the search too. For example, people with diabetes, osteoporosis, and high blood pressure require special consideration when choosing exercises. Some trainers specialize in prenatal and postnatal fitness, while others focus on power and conditioning.

Once you have an idea of ​​your goals and health considerations, you can look for a trainer with certifications, experience, and specialties that fit your goals. If the trainer you’re considering has a certification you don’t recognize, look it up before moving forward.

Here are a few well-respected and reputable certifications:

  • American College of Sports Medicine (ACSM)
  • National Academy of Sports Medicine (NASM)
  • The American Council on Exercise (ACE)
  • International Sports Sciences Association (ISSA)
  • National Council on Strength and Fitness (NCSF)
  • National Strength and Conditioning Association (NSCA)

If doing an internet search still feels too broad for you, another option is to try fitness apps that connect and sometimes match clients with personal trainers.

Some apps do the matching for you, and others let you pick a trainer based on their profile, which includes their specialties, interests, and training style. The apps also provide a platform for workouts and communication.

Here are some examples of these apps:

Finally, don’t count out word of mouth. If someone you know works with an online trainer they love, look up that trainer. But keep in mind that your friend’s goals may be different from yours, which means their trainer may not be a good fit for you.

In general, you can expect an online personal trainer to cost anywhere from $80 to $250 per month. Online personal trainers typically cost less than an in-person trainer. However, it depends on the individual trainer, their level of experience, and the training package you choose.

At the lower end of that price range, you’ll get a personal training plan with access to your trainer via digital and virtual communication. But you probably won’t get one-on-one virtual training sessions at that price.

At the higher end of the price range, at around $250 per month, you may have a real-time one-on-one training session or access to prerecorded or live fitness classes. You may also receive additional training or nutrition coaching based on your goals.

Here are some nuggets of advice if you fall into one or more of the following groups and are looking for an online trainer:

Women

Women’s bodies are different from men’s and thus require a different approach. A trainer who is a woman can bring personal experience to the training sessions, but trainers of any gender can offer great training for women.

A trainer who specializes in working with women may create training plans based on a woman’s body rather than going with a more generalized approach.

athletes

If you’re a competitive athlete — whether high school, collegiate, or professional — you likely want to focus on performance.

Online personal trainers with credentials in exercise science or additional training in conditioning, strength training, or corrective/recovery training are all good options. A trainer who also works as a running or power and conditioning coach can help improve performance too.

beginners

If you’re a beginner, you can skip highly specialized (and higher-priced) personal trainers. You don’t need someone who can shave seconds off your 10K time.

A certified online personal trainer who offers general services and tailors your fitness plan to your fitness level can help you make serious gains.

Older adults

Look for an online personal trainer who has experience working with older adults or specializes in this age group.

Older adults may have medical conditions such as high blood pressure, osteoporosis, or arthritis that require special consideration. These trainers will likely focus on balance, flexibility, and muscle tone (all areas that deteriorate with age).

Pre- and postnatal people

Your body goes through some serious transformations during and after pregnancy. Online personal trainers who specialize in working with women may offer pre- and postnatal services, or you can find personal trainers who work only with pre- and postnatal people.

When designing workout plans, these trainers consider issues like diastasis recti (a gap in the abs that can result from pregnancy), the physical limitations of a cesarean delivery, and the continued flexibility in the ligaments and joints (thank you, pregnancy hormones).

teens

While teens’ bodies are rapidly changing and developing, it’s still possible to meet some fitness goals in this stage of life.

An online personal trainer who connects with teens and focuses on appreciating the body in a healthy way can do wonders for a teen’s confidence. However, a teen may need to try a few different options before they click with a trainer’s personality and training style.

Online personal trainers can be an affordable, easily accessible option if you want personalized training and prefer a virtual experience. You can train at home or while traveling and get fitness tips and support when you need it.

While they’re not the least expensive way to stay fit, they are one of the most economical options for personalized feedback, encouragement, and coaching.

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Men’s Health

Emirates News Agency – Urology Conference wraps up showcasing latest developments in modern medicine

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DUBAI, 22nd May, 2022 (WAM) — The second edition of Interdisciplinary Urology Care Consortium (IUCC), under the theme ‘Transcending Therapies, Driving Technologies’, which was officially concluded in the presence of local and international experts in the field.

The annual event is organized by Arab Association of Urology (AAU), under the initiative of Arab School of Urology (ASU), and in collaboration with Dubai Health Authority (DHA), Emirates Urological Society (EUS), Middle East Society for Sexual Medicine (MESSM), Pan Arab Continence Society (PACS), Human Health Education and Research foundation, and INDEX Conferences and Exhibitions EST. – member of INDEX Holding.

This edition’s importance lies in the variety of topics it holds which confirms the UAE’s leading position in fields that cover quality of life, health services, and the employment of advanced medical technology. This further proves that the UAE strives to move on the path of development and creativity to provide the best services for individuals and quickly facilitates the recovery process for patients with various diseases and health problems by providing them with the best integrated medical care.

IUCC’s agenda included informative medical sessions with a live surgery broadcast from Sheikh Khalifa General Hospital demonstrating various topics that covered all subspecialties and specializations in the field of urology, diseases related to the urinary system, and the latest technologies in diagnostic and treatment methods with a special highlight on male reproductive medicine.

This year’s edition of the conference hosted over 450 healthcare professionals visiting from more than 20 different countries, and 85 speakers who participated in three workshops and 10 scientific sessions. IUCC also showcased 15 professional medical posters displaying breakthrough research explanations.

dr Abdulqadir Al Zarooni, President of the Emirates Urology Society, said, “Through the Interdisciplinary Urology Care Consortium (IUCC) conference, we established an environment that supports efforts to educate patients with urological diseases about the importance and benefits of their treatment journey, and to discuss the latest treatment methods that modern medicine has reached in the evolving sector.

“With the presence of more than 450 health specialists, we are showcasing the futuristic developments of the United Arab Emirates in various scientific, technological, and medical sectors, while addressing the accelerating need for healthcare in response to the country’s continuous growth and development.”

dr Yasser Farahat, Chairman of Arab School of Urology and IUCC Scientific Co-Chair, commented, “This conference gave us the opportunity to fill the gaps that come with urology awareness as we were able to explore the challenges that we must overcome to provide the best prevention, diagnosis, and treatment services. We also take the time to build partnerships and cooperation bridges between various health institutions.”

dr Ahmed Hammady, Secretary-General of the Arab School of Urology, added, “IUCC highlights the most important and latest developments, treatments, and medical research in the field of urology. This reflects the keenness of doctors to mobilize efforts and unify visions towards contemporary medical challenges and global developments related to urinary tract diseases, urinary tract infections, and all related diseases and health problems.”

The conference also hosted a surgery broadcasted live from Sheikh Khalifa General Hospital, which shed light on Uro-Andrology and men’s fertility, IUCC 2022 is proudly supported by Dubai Health Authority (DHA); Ministry of Health and Prevention (MoHAP); Arab School of Urology; Emirates Urological Society; Emirates Oncology Society; Middle East Society for Sexual Medicine; Arab Association of Urology; Pan Arab Continence Society; Sheikh Khalifa General Hospital; and Human Health Education and Research Foundation.

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