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Hyrox Workout: How to Train for the Hottest New Fitness Race

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Curious about the global fitness race that’s exploded in popularity? The Hyrox workout has been incorporated into boutique and big box gym regimens and no doubt infiltrated your Instagram feed. 

Hyrox is a smorgasbord of cardio and functional fitness that marries running with exercises like wall balls, sled pushes, and rowing. The event hosts competitions across North America, Europe, Asia, and Oceania, with the 2024 season including over 60 races in 11 countries and 30 cities, often selling out in popular locales in a matter of minutes.

We’re giving you the low down on the Hyrox workout: where it started, what it entails, and, most importantly, how to maximize your training.

What Is Hyrox?

Hyrox started in Germany in 2017 by Christian Toetzke, a longtime organizer of endurance events like triathlons, marathons and cycling races, and Moritz Furste, a German field hockey player and three-time Olympic medalist. 

In the 2022/2023 season, over 90,000 athletes competed. A single event can include as many as 8,000 participants and 10,000 spectators, which is why the company calls itself the “world’s largest mass participation fitness race.”

While Hyrox hosts a highly competitive World Championships, the company says it “welcomes every participant with open arms.” To help alleviate concerns about being the last person to cross the finish line, a new wave of athletes starts every 10 minutes throughout the entire race day. According to the company, over 98 percent of athletes complete the race.

Additionally, the competition offers four divisions: 

  • Open, best for individuals who are just starting out
  • Pro, for experienced racers
  • Doubles, where you and a partner partition the workout stations 
  • Relay, where the work is split among four people. 

What Is the Hyrox Workout?

Unlike a CrossFit competition, where the workouts are typically new and sometimes remain unknown until just before the athletes step on the floor, the format of a Hyrox workout is always the same: eight rounds of a 1-kilometer run followed by a station. 

The exercises are always the same: 

  • SkiErg
  • Sled push
  • Sled pull
  • Burpee broad jumps
  • Rowing
  • Farmer’s carry
  • Sandbag lunges
  • Wall balls

The average time for a Hyrox workout is around 80 to 90 minutes, and the benefits are that it tests your strength, power, core stability, stamina, and coordination, says James Kelly, Hyrox coach and winner of the most recent Australian Hyrox race. However, what’s most importance is your endurance: “By far the biggest thing I’ve learned is that this is a running race before anything else.”

In addition to increasing your VO2 max, you’ll want to prioritize glute exercises, leg exercises, abs exercises, back exercises, and arm exercises. 

Here’s how to do each movement in the Hyrox workout—plus a snapshot of the reps, distance, and weight by group. 

Women Women Pro Men Men Pro

SkiErg

1,000m

1,000m

1,000m

1,000m

Sled Push 

4 x 12.5m at 75kg (plus sled)

4 x 12.5m at 125kg (plus sled)

4 x 12.5m at 125kg (plus sled)

4 x 12.5m at 175kg (plus sled)

Sled Pull 

4 x 12.5m at 50kg (plus sled)

4 x 12.5m at 75kg (plus sled)

4 x 12.5m at 75kg (plus sled)

4 x 12.5m at 125kg (plus sled)

Burpee Broad Jump

80m

80m

80m

80m

Rowing

1,000m

1,000m

1,000m

1,000m

Farmer’s Carry x 200m

2 x 16kg

2 x 24kg

2 x 24kg

2 x 32kg

Lunges 

100m at 10kg

100m at 20kg

100m at 20kg

100m at 30kg

Wall Balls

75 x 4kg

100 x 6kg

100 x 6kg

100 x 9kg

SkiErg

The movement mimics squatting and pulling mechanics, recruiting every part of your body for maximum efficiency.

Courtesy Image

How to Do It

  1. Grip the handles with a slight bend in your elbows and stand about an arm’s length away from the machine, to start. 
  2. Rise to the balls of your feet, reach arms up, then pull down hard, sending hips back and fists toward the ground, dropping into a slight crouch. 
  3. Immediately push through heels to reverse, then pull again.
  4. Your upper body supplies the force for the first part of the pull, then your lower body (glutes especially) power the tail end.

Pro Tip

Resist the urge to go all-out. Remember, this is the first station and burning out too soon spells disaster for the rest of the race. The SkiErg has a flywheel with a lever to control resistance and a digital display to track splits. For sprint training, keep the tension at 5 to 8, and use distance traveled for each interval to ensure consistency throughout reps. If you’re training for endurance, bump it down to a 4 or 5 and set a distance to cover. The damper in competition is set to the following resistance, according to division:

  • Women: 5
  • Women Pro/Men: 6
  • Men Pro: 7

You can adjust the damper to whatever resistance you like, just note you’re not allowed to change it once you start.

Sled Push

Hugging your arms around the sled’s bars takes the strain off your shoulders.

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How to Do It

  1. Set the sled with the weight you’ll be using in competition, to start.
  2. Determine which stance you’ll use or play with a combination: arms straight out with hands on high poles, hands on high poles with elbows tucked in, arms wrapped around the high poles, or arms wrapped down the poles. 
  3. Hinge hips forward slightly and lean into the sled with your back straight and core engaged.
  4. Drive through the balls of your feet and push the sled with small, quick steps.
  5. You must stay within the designated lines of the Athlete’s Box and push the sled over the line on each rep.
  6. Penalty: If you complete less than four reps (lanes), you’ll get a penalty of 3 minutes per missing lane.

Note: In competition, you must cover 50m and Hyrox sleds weigh approximately 30 kg so overall weight is as follows:

  • Women: 102kg  
  • Women Pro: 152kg 
  • Men: 152kg incl. sled
  • Men Pro: 202kg incl. sled
  • Mixed Doubles: 152kg incl. sled
  • Women Doubles: 102kg incl. sled

Pro Tip

Taller participants might find the close-grip stance easier to gain momentum (arms bent, elbows tucked, hands on high bars), while shorter athletes might find arms extended better as they’re at a level height with the bars. If you’re too high over the sled and push down, you’ll cause it to tip and dig into the turf. Think about keeping a proud chest as you push the sled and stay as low and level as you can.

Sled Pull

Pulling the rope to one side of your body keeps it from bunching at your feet. 

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How to Do It

  1. Assume an athletic stance, feet just wider than shoulder-width apart, to start. 
  2. One technique will spare your legs and put the emphasis on your upper body: Grasp the rope with both hands and engage your lats to pull the rope toward one side of your body (shown), alternating which hand reaches forward, letting the rope coil behind you and to the side.
  3. The second technique engages the lower body to even the strain: Come into a quarter-squat position, then drive through your legs and extend through your hips as you simultaneously pull the rope toward you with both hands to gain more momentum.
  4. You must pull from a standing position at all times (no kneeling) and must stay within the designated lines of the Athlete’s Box. 
  5. Penalty: Taking any steps forward between repetitions is not allowed. If you violate any of these rules, the rep is void and needs to be repeated; moreover, a second warning warrants a 5m penalty. 

Pro Tip

Don’t let the rope pool and coil at your feet. You increase your odds of tripping over it. 

Burpee Broad Jumps

Step your feet together, rather than jumping to save energy.

Beth Bischoff

How to Do It

  1. From a standing position, bend down and touch your hands to the ground, behind the designated line, to start. Your hands can only be one foot-length away to meet Hyrox rules and once on the ground, they can’t move forward.
  2. Drop your chest to the ground (it must touch) and shoot your legs out behind you so you’re in the bottom position of a pushup.
  3.  Step or jump your feet to stand, then jump forward, landing with both feet simultaneously. 
  4. Penalty: Taking any steps forward between the repetitions is not allowed. If you violate any of these rules, the rep is void and needs to be repeated; moreover, a second warning warrants a 5m penalty. 

Pro Tip

Step your feet together to stand, then jump forward to preserve energy. If you want to jump throughout the duration of the station, stay low and keep your body tipped forward to jump like a frog and maintain momentum.

Rowing

Remember rowing is largely a lower body movement, so power it with your posterior chain, not your upper body.

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How to Do It

  1. Adjust the foot stretcher according to your shoe size so the straps are aligned with your midfoot, to start.
  2. Hold the handle at both ends, starting at the catch, where the handle is closest to the monitor. Angle your body forward so your shoulders are in front of your hips and arms are straight in front of you.
  3. Initiate the drive with your legs (think of a power clean). When your legs are almost straight, swing your body open while still keeping your arms straight. 
  4. When your body is just past perpendicular, pull your arms into your body to finish the stroke (handle should be near sternum). 
  5. Let your arms and body reset before you start the slide and bend your knees.

The damper in competition is set to the following resistance, according to division:

  • Women: 5
  • Women Pro/Men: 6
  • Men Pro: 7

You can adjust the damper to whatever resistance you like, just note you’re not allowed to change it once you start.

Pro Tip

A common mistake is relying on the upper body and arms to power the movement. Rowing is more about the connection between your hips and core. Maintain a steady pace so you don’t burn out.

Farmers’ Carry

Grab the kettlebell horn at the front to tilt the bells back and ease the strain on your grip strength.

James Michelfelder

How to Do It

  1. Stand tall with a kettlebell in each hand, to start. 
  2. Maintain a tall chest, retract shoulder blades, and keep weights from resting on thighs. 
  3. Walk forward, using choppy, heel-to-toe steps. 
  4. Ensure that your head is facing forward and your posture is rigid. You may rest the kettlebells on the ground if you need to reset. 

Pro Tip

The Centr x HYROX Octo Kettlebell designed for competition has a flattened, eight-sided design for even weight distribution and to better carry the bells by your sides; they stay flush rather than bouncing around. Hold the horns at the front of the bell rather than the center so they tip back. This will lessen the strain on your grip strength, as the weights naturally hang back so you don’t need to hold them so tightly. Try to move quickly through this station to minimize time under tension.

Sandbag Lunges 

Don’t let the sandbag touch the ground, whether competing solo or with a partner.

Courtesy Image

How to Do It

  1. Start with feet hip-width apart and the sandbag in front of you, to start.
  2. Grab the handles and clean the bag to your chest, press it overhead, then rest it on your shoulders behind your neck. 
  3. Keeping your torso upright, lunge forward with left foot until right knee grazes the floor. 
  4. Press through left foot to stand; then lunge forward with your right foot until left knee kisses the ground. Continue alternating on each rep.
  5. Penalty: You must not take any steps in between lunges, nor can you drop the sandbag. If you’re competing with a partner, you must transfer the sandbag back-to-back without lowering it. Failure to do so with incur a 5m penalty. If competing in Doubles, the non-working partner walks behind the working partner, however if they obstruct other participants, a 10m penalty is issued.

Wall Balls

A box or bucket may be used to ensure athletes lower more than 90 degrees at the bottom of the squat. 

Courtesy Image

How to Do It

  1. Stand facing a sturdy wall or wall ball target, with feet slightly wider than shoulder-width apart, elbows bent at rib cage, ball under chin, to start. 
  2. Drop hips into a low squat (hips must descend below 90 degrees), then drive up with legs, extending arms overhead to toss the medicine ball to the target. 
  3. Women must hit the 9-foot target in the center and men must hit the 10-foot target in the center.
  4. Catch and use the ball’s momentum to return to a squat and repeat.

Pro Tip

Make a strategy. Since this is the last event, you’ll likely need to break the reps into sets to shake your arms out and take a breather in between. 

Expert Tips for Hyrox Workouts

1. Treat Running Like a Skill

Because running is so fundamental to the Hyrox workout, Kelly recommends first-timers treat it as a skill they need to work on. 

“You have to look at your running technique, volume, and training program,” he says. The key, he adds, is to get enough volume under your legs by doing this: Estimate how long the entire race will take, including the 8km (nearly 5 miles) of running and the eight workout stations. If that’s 90 minutes, you should work up to being able to run for 90 minutes straight. “Take it nice and slow,” he says, “no intensity whatsoever.”

Along those lines, Kelly says the biggest mistake he sees is people focusing too much on speed. 

“They think the way to get faster is to go as hard as possible in their workouts,” he says, which is counterintuitive. “If you try to run 400 meters as fast as possible, your technique will break down, and you’re teaching yourself to run poorly.”

2. Train the Sled Pull and Push in Isolation

As for the workout stations, in Kelly’s experience as a coach and an athlete, the two most difficult movements are the sled pull and push. He recommends training these movements in isolation. Then, about a month out from the race, you can incorporate them into a larger workout with running and the other stations. “It blends in all together all by itself,” he says.

3. Practice Pacing

On race day, pacing is everything. Because the Hyrox workout will likely be at least an hour of non-stop movement, “there’s no point in going out too hot,” Kelly says. And because running is so essential, he suggests you pull back on a station so you can jump straight into the run when you finish. As you get more experience, you’ll naturally start to understand where you can push the tempo and where to hold back.

4. Get the Right Equipment

To simulate a Hyrox workout, you don’t necessarily need a specialized gym, but it’s best to have certain equipment that’s difficult to replicate, like the SkiErg and the rowing machine. If you don’t have a sled to push, Kelly points out that this is a unilateral movement (e.g. one leg a time), so you can sub in any comparable exercise, like heavy walking lunges, heavy box stepups, or heavy Bulgarian split squats. Similarly, for the sled pull, you just need to work your posterior chain through deadlifts (or deficit deadlifts), rope pulls, lat pulldowns, and bentover rows.

5. Practice the Race

Apart from that accessory work, and focusing on each of the stations in isolation, Kelly says the best way to prepare is to do some version of the race—especially if you’re just beginning your Hyrox workout journey. You don’t need to go full-send beforehand, but try these routines to familiarize yourself with the Hyrox workout.

Simulation Hyrox Workout #1: The Half-Race

  • 500-meter run
  • 500-meter SkiErg
  • 500-meter run
  • 25-meter sled push (152kg for men, 102kg for women)
  • 500-meter run
  • 25-meter sled pull (103kg for men, 78kg for women)
  • 500-meter run
  • 40-meter burpee broad jump
  • 500-meter run
  • 500-meter row
  • 500-meter run
  • 100-meter farmers carry (2 x 24 kg for men, 2 x 16kg for women)
  • 500-meter run
  • 50-meter sandbag lunges (20kg for men, 10kg for women)
  • 500-meter run
  • 50 wall balls (6kg for men, 4kg for women)

Simulation #2: The Two-a-Day

In the morning:

  • 1-kilometer run
  • 1-kilometer SkiErg
  • 1-kilometer run
  • 50-meter sled push (152kg for men, 102kg for women)
  • 1-kilometer run
  • 50-meter sled pull (103kg for men, 78kg for women)
  • 1-kilometer run
  • 80-meter burpee broad jump

In the afternoon:

  • 1-kilometer run
  • 1-kilomter row
  • 1-kilometer run
  • 200-meter farmers carry
  • 1-kilometer run
  • 100-meter sandbag carry (20kg for men, 10kg for women)
  • 1-kilometer run
  • 100 wall balls (6kg for men, 4kg for women)

Simulation #3: The Partner Workout

You and your partner must complete all the running together, but you can partition the work stations however you like.

  • 1-kilometer run
  • 1-kilometer SkiErg
  • 1-kilometer run
  • 50-meter sled push (152kg for men, 102kg for women)
  • 1-kilometer run
  • 50-meter sled pull (103kg for men, 78kg for women)
  • 1-kilometer run
  • 80-meter burpee broad jump
  • 1-kilometer run
  • 1-kilometer row
  • 1-kilometer run
  • 200-meter farmers carry
  • 1-kilometer run
  • 100-meter sandbag carry (20kg for men, 10kg for women)
  • 1-kilometer run
  • 100 wall balls (6kg for men, 4kg for women)





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Health

Homecoming: An Evolutionary Approach for Healing Depression and Preventing Suicide

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Part 2

            In Part 1, I shared my challenges with depression, the fact that the suicide rate for males is so much higher than it is for females, and how these realties have impacted men and their families. Here we will look more deeply into the underlying causes and potential solutions to this world-wide problem.

The Most Underappreciated Fact About Men and Why Males Are the Risk-Takers

            Dr. Roy Baumeister is one of the world’s leading social scientists. Understanding his work can better help us understand a lot about why men are the way they are and specifically why men are the risk-taking gender.

            Baumeister is the author of more than thirty books and four hundred scientific articles. In his groundbreaking book, Is There Anything Good About Men? How Cultures Flourish By Exploiting Men, he says,

“If evolutionary theory is right about anything, it’s right about reproduction. Nature will most favor traits that lead to success at reproducing. But for thousands of years, men and women have faced vastly different odds and problems in reproducing. On this basic task, women faced good odds of success, whereas men were born to face looming failure.”

            Given that all humans are mammals, there is a basic biological fact of life. It is the female who carries the baby in her womb and will always be 100% sure that any offspring carry her genes. Males can never be 100% certain, hence the truism, “mother’s baby, father’s maybe.” Further, through evolutionary history more females than males reproduced.

            Dr. Baumeister tells us that

“Of all the people who ever reached adulthood, maybe 80% of the women but only 40% of the men reproduced. Or perhaps the numbers 60% versus 30%. But one way or another, a woman’s odds of having a line of descendants down to the present were double those of males.”

            Baumeister goes on to say,

“That’s a stunning difference. Of all humans ever born, most women became mothers, but most men did not become fathers.”

The result is that throughout human history men became the risk-takers, competing with other men to be chosen by a woman to mate with him. Some successful males (think Genghis Kahn) fathered hundreds of children. Some men stuck out completely.

            Women’s motto became: Life has handed you a good thing; don’t blow it. Play it safe.”

            Men’s motto was the opposite: The odds are against you. Better take your chances.”

            Says Baumeister,

“That’s why we are descended from playing-it-safe women and risk-taking men.”

Help-Seeking vs. Risk-Taking, The Empathy Gap, and Implications for Male Suicide

            My father didn’t seek help with his depression until he was forced to do so and the help available at the time was inadequate. This is still true for many men today.

“Perhaps it is not surprising that, if there are large gender differences in risk-taking and protective behavior,”

says Dr. Martin Seager who we met in Part 1,

“there will also be correspondingly large gender differences in help-seeking. An individual or group that is more likely to take risks to protect others is also by definition less likely to seek help or self-protection.”

            As my father found, he was not only driven to take risks to work in a challenging profession in order to take care of his family, but this indication was supported and encouraged by the society at large.

“The evidence also indicates that society is correspondingly calibrated to expect this difference and is consequently less empathic towards male death and injury,”

says Seager.

“If this is the case, then it must follow logically that men will be on average more driven than females to take their own lives because of:

              a. A greater instinct to ignore personal safety and confront danger

              b. A greater instinct to protect others (and greater shame at failing to do so)

              c. A lower sense of entitlement to receive help or protection from others.”

Towards a More Scientific and Effective Approach to Reducing Male Suicide

            Dr. Seager’s approach offers importance guidance for clinicians as well for men and their families.

By simply allowing archetypal gender differences to be researched, understood, and honored, gender-specific solutions to male suicide can indeed be found. Here are some important points:

  • Carl Jung talked of archetypal patterns evolved within the human species and shared within a “collective unconscious.”
  • Jung’s thinking was clearly influenced by ancient Chinese conception of “Yin” and “Yang” in which femininity (one aspect of “Yin”) is seen along with masculinity (one aspect of “Yang”) as complementary system of opposites within the natural universe.
  • Dr. Seager proposes the following simple and practical instinctual, evolutionary-based, male archetypes:
  1. Fighting and winning.
  2. Providing and protecting.
  3. Maintaining mastery and self-control.
  • These archetypes contribute to a sense of masculine identity, honor and strength. To the extent that a man feels these elements are missing, he will feel the opposite of masculine shame and failure.

            My own experiences and research has convinced me that men’s inherent proclivity to maintain emotional self-control helped men be successful hunters during the millions of years humans were hunter-gatherers. Men needed to fight potential threats from other men in order to protect our families. Men needed to take-risks in order to compete with other men in our own tribes so that we would be chosen by women. These evolutionary-based instincts are built-in and though they don’t control our behavior, we still make individual choices, they cannot be ignored.

            Calling masculinity “toxic” or blaming the “patriarchy” just serves to divide and alienate us. We create more conflict between left and right, males and females, Republicans and Democrats, Us and Them. We need more bridges not more walls.

            I met the internationally acclaimed scholar, futurist, and activist, Riane Eisler shortly after her book, The Chalice & the Blade was published in 1987. We have been friends and colleagues ever since. She said,

“Underlying the great surface diversity of human culture are two basic models of society. The first, which I call the dominator model, is what is popularly termed either patriarchy or matriarchy—the ranking of one half of humanity over the other. The second, in which social relations may best be described as the partnership model. In this model—beginning with the most fundamental difference in our species, between male and female—diversity is not equated with either inferiority or superiority.”

Why an Archetypal Approach to Male Depression and Suicide Works Better

            For some clinicians, men’s innate desire to fight and win, to protect women and children, and to control our emotions, are seen as “toxic” or “harmful.” They try and encourage men to change and express themselves in different ways. Dr. Seager’s approach is different:

            “If we assume that men on average are more likely than women to be driven to ‘fight, protect’ and ‘retain mastery/self-control,’ then it is clear that trying to encourage men collectively to ‘open up, be vulnerable’ and ‘seek help’ potentially violates deep-rooted masculine instincts. Such an approach may even increase a sense of masculine shame and failure.”

            Dr. Seager concludes that we have a choice between two divergent approaches:

  • Socially challenging and reconstructing masculine behavior and masculinity itself as a negative stereotype through educational methods with the aim of teaching males to seek help and share emotions more openly (i.e. change masculinity).
  • Changing the social attitudes and responses of society towards men and boys to create more empathy for masculinity as a positive part of the human spectrum, while providing male-friendly services for men and boys that both honors the male archetype and offer new and better ways of expressing it (i.e. change society).

            In advocating for the second of the two approaches, Dr. Seager says,

“I am saddened that our profession seems to be no better than the rest of society in being blind to the fact that men and boys also have needs and problems arising from their gender. Raising this subject always incurs unreasoned resistance and even at times hostility. This in itself shows the need to keep promoting the issue.”

            My father was fortunate to have survived a health-care system based on the first approach that never worked for him, he finally found his way to one that accepted his inherent drive to take risks in support of his family. I wrote about his journey in my book, My Distant Dad: Healing the Family Father Wound and an article, “My Father’s Stay at God’s Hotel: A Slow-Medicine Approach to Healing Mental Illness.”

The Moonshot For Mankind: Male-Positive Programs For Men and Their Families

            I launched MenAlive in following the birth of our first son, Jemal, on November 21, 1969 and our daughter Angela, on March 22, 1972. Fifty years ago, there were very few programs that focused on men’s mental, emotional, and relational health. Now there are many. Three years ago I invited a number of colleagues who I knew were offering new and effective approaches for helping men to join me in creating a central hub for the thousands of organizations that are now available.

            Come visit us at our website, MoonshotForMankind.org. Here are a few of the organizations that have joined our movement:

            ManTherapy.org: Man Therapy is an evidence-based, decades-long, multidisciplinary effort to break though stigma, improve help-seeking behavior and reduce male suicide. And they’ve got the stats to back it up. Learn more here.

            MenLiving.org: MenLiving delivers programs and experiences to help create a world of healthy, intentional, connected men who can heal and thrive. Learn more here.

            Men and Boys Compassion Initiative (MBCI) is an international movement to help men and boys cultivate their compassionate selves. This also requires the cultivation of courage and wisdom to heal the male crisis of disconnection.

            You can learn more about the work of Martin Seager at the Centre For Male Psychology.

            We need more programs for men that are evolutionary-archetypally informed. You can learn more at MenAlive.com and MoonshotForMankind.org. If you like articles like these, I invite you to become a subscriber.



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Closing of Rural Hospitals Leaves Towns With Unhealthy Real Estate

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By Taylor Sisk

JELLICO, Tenn. — In March 2021, this town of about 2,000 residents in the hills of east Tennessee lost its hospital, a 54-bed acute care facility. Campbell County, where Jellico is located, ranks 90th of Tennessee’s 95 counties in health outcomes and has a poverty rate almost double the national average, so losing its health care cornerstone sent ripple effects through the region.

“Oh, my word,” said Tawnya Brock, a health care quality manager and a Jellico resident. “That hospital was not only the health care lifeline to this community. Economically and socially, it was the center of the community.”

Since 2010, 149 rural hospitals in the United States have either closed or stopped providing in-patient care, according to the Cecil G. Sheps Center for Health Services Research at the University of North Carolina. Tennessee has recorded the second-most closures of any state, with 15, and the most closures per capita. Texas has the highest number of rural hospital closures, with 25.

Each time a hospital closes there are health care and economic ripples across a community. When Jellico Medical Center closed, some 300 jobs went with it. Restaurants and other small businesses in Jellico also have gone under, said Brock, who is a member of the Rural Health Association of Tennessee’s legislative committee. And the town must contend with the empty husk of a hospital.

Dozens of small communities are grappling with what to do with hospitals that have closed. Sheps Center researchers have found that while a closure negatively affects the local economy, those effects can be softened if the building is converted to another type of health care facility.

In Jellico, the town owns the building that housed the medical center, and Mayor Sandy Terry said it is in decent condition. But the last operator, Indiana-based Boa Vida Healthcare, holds the license to operate a medical facility there and has yet to announce its plans for the building, leaving Jellico in limbo. Terry said local officials are talking with health care providers that have expressed interest in reopening the hospital. That’s their preferred option. Jellico does not have a Plan B.

“We’re just in hopes that maybe someone will take it over,” Terry said. Meanwhile, the nearest emergency rooms are a half-hour drive away in LaFollette, Tennessee, and across the state line in Corbin, Kentucky.

An hour and a half away in Fentress County, the building that once housed Jamestown Regional Medical Center has been empty since June 2019, when Florida-based Rennova Health — which also previously operated Jellico Medical Center — locked it up.

County Executive Jimmy Johnson said Rennova’s exit from Jamestown was so abrupt that “the beds were all made up perfectly” and IV stands and wheelchairs sat in the halls. About 150 jobs evaporated when the center closed.

Rennova still owed Fentress County $207,000 in taxes, Johnson said, and in April the property was put up for auction. A local business owner purchased it for $220,000. But Rennova was granted a year to reacquire the building for what it owed in back taxes, plus interest, and did so within a few days.

Abandoned hospital buildings dot the map in central and east Tennessee. But in the western part of the state, two communities found uses for their empty buildings, albeit not in reopening hospitals.

Somerville, about an hour east of Memphis, lost its hospital, Methodist Fayette, in 2015. Its parent company, Methodist Le Bonheur Healthcare, donated the building to the town and threw in $250,000. The building is now a satellite campus for the University of Tennessee-Martin.

The conversion was pushed along by the town leveraging other funding. Bob Turner, Somerville’s city administrator, said both the town and the county matched Methodist’s quarter-million dollars toward the renovation. In its first year in Somerville, the university raised another $125,000. Tennessee’s governor then matched that $875,000 in his state budget.

Somerville is now in the seventh year of a 10-year agreement with the university, which rents the building from the town.

“We have a building, an asset, that’s probably worth $15 million,” Turner said. “It’s a four-year university right here in the heart of Fayette County.”

Mendi Donnelly, Somerville’s community development director, said the county is still in desperate need of a hospital, but “we’re thrilled that we were able to make lemonade out of our lemons.”

Ninety miles to the northeast, in rural Carroll County, Tennessee, another shuttered hospital found new life.

The closing of McKenzie Regional Hospital in 2018 was a blow to the local economy. But Baptist Memorial Health Care, which operates a hospital in nearby Huntingdon, bought the assets — including the building, land, equipment, and ambulance service — and subsequently donated the building to the town of McKenzie.

Cachengo, a technology company, ultimately took over the space. Because of hospitals’ electrical infrastructure, the site was a perfect fit for a business like his, said Ash Young, Cachengo’s chief executive. Young said Cachengo is now looking into repurposing abandoned hospitals across the country.

Jill Holland, McKenzie’s former mayor and a local-government and special-projects coordinator for the Southwest Tennessee Development District, believes the town can become a technology hub.

“It’s opening a lot of doors of opportunity for the youth in the community,” Holland said.

Back in Jamestown, the vacant hospital is “deteriorating,” said Johnson, the county executive. “It could have been used to save lives.” Rennova did not respond to a request for comment.

The University of Tennessee Medical Center opened a freestanding emergency room elsewhere in Jamestown, sparing residents a half-hour drive to the closest ER. Johnson believes the old hospital building could serve the community as housing for those who are homeless or as a facility to treat substance use disorder.

Brock, the health care quality manager, thinks things will get better in Jellico, but the community has had its hopes dashed more than once.

Brock believes a freestanding emergency room could be a viable solution. She urges her community to be responsive to “a new day” in rural health in America, one in which a hospital must focus on its community’s most urgent needs and be realistic about what that hospital can provide.

“Maybe it is just the emergency room, a sustainable emergency room, where you could hold patients for a period of time and then transfer them,” Brock said. “And then you build upon that.”

She added, “There are options out there.”

KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

Subscribe to KFF Health News’ free Morning Briefing.

Previously Published on kffhealthnews.org

***

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Noah Lyles' Ab Workout for a Rock-Solid Core

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Whether you’re looking for your fastest mile ever, itching to cook your friends on the court in pickup or pickleball, or cooking through a sprint workout on the track like an Olympian, you need a rock-solid abs.

“If you have a straight stick, and you throw its end on the ground, it’ll bounce back up; but if there’s bend in the stick, it might bounce in any direction,” says Team USA’s Noah Lyles, a favorite to win gold in the 100m at the Paris Olympics. “It’s the same thing when you’re running. If you don’t have a tight midline—a stable, well-structured core—when you make contact with the ground, you’re not using all the power you’re producing.”

Few athletes know more about building power and speed than Lyles. To create the explosive stride that’s led him to eight track and field world championship and Olympic medals—including double gold in the 100 and 200 meters at the 2023 world champs—the 27-year-old sprinter spends four days per week in the weight room, doing workouts that focus on building power: Exercises like cleans, hex bar deadlifts, front squats, back squats, and power throws.

To make sure he’s converting his power into speed with each step, Lyles also sweats through a core workout in just about every session, building that springy, power-saving stiffness in his middle that lets him unleash the power he builds through his barbell work and track sessions.

As part of his partnership with CELSIUS energy drinks, Lyles spoke with Men’s Journal to share one of the core routines he uses to help build gold medal abs. There are also some easier alternatives for each exercise for non-Olympians who need to scale down.

Try this workout at the end of your next strength training session, or as a workout on its own. For each move in this six-exercise routine, rest 1 to 2 minutes between sets.

1. GHD Machine Hollow Hold

Hollow hold

Westend61/ Getty Images

Why It’s Effective

You may have done hollow holds before on the floor, but Lyles’ version adds an extra challenge: Instead of on the ground, this move is performed on the glute-ham developer bench. A staple in CrossFit gyms, this machine can be used for butt and leg development, as the name suggests, but is also popular for intense, full-range situps and other core moves.

How to Do It

  1. Get into the GHD with your feet in the foot pad area, your legs straight and your butt sitting off the GHD’s large pad, to start. 
  2. Sit up so your body forms a 90-degree angle. Reach your arms straight up overhead (you can also gentle hold the back of your head).
  3. Maintaining a flat back, slowly lean back to open your hip angle. Lean back as far as you can—as close to horizontal as possible—hold your body steady by bracing your core.
  4. Once you’ve found the depth you can hold, maintain the hollow position for 30 seconds. 
  5. Perform 4 x 30-second holds.

Easier Variation: Hollow Body Hold

Hollow Body Hold

Justin Steele

The closer your torso is to perpendicular, the easier the move will be. And if you don’t have access to a GHD machine, you can perform hollow holds on the floor. 

How to Do It

  1. Lie on your back with your arms and legs fully extended, squeezing everything tight, to start. 
  2. Press your lower back into the ground and slightly lift your legs and upper back off the floor. 
  3. If you’re a beginner, hold this position. If you’re more advanced, rock forward and back—holding the shape of a banana. 

2. Toes to Bar

Midpoint of Toes to Bar

James Michelfelder

Why It’s Effective

Toes to bar does more than just build a six-pack: Studies have shown this type of move is one of the most effective for strengthening the obliques, even when done without twisting. Lyles does the full toes to bar variation.

How to Do It

  1. Hang from a pullup bar with straight arms set slightly wider than shoulder-width. Draw your shoulder blades back and down, to start.
  2. Keeping your feet together and legs straight, engage your core to hinge your hips, raising your legs until your toes touch the bar.
  3. Control your descent back to the starting position. That’s 1 rep.
  4. Perform 4 x 7-10 reps.

Easier Variation: Hanging Knee Raise 

  1. Hang from a pullup bar with straight arms set slightly wider than shoulder-width. Draw your shoulder blades back and down, to start.
  2. Bend your knees and bring your thighs up until they’re parallel with the floor. 
  3. As you advance, move on to a straight-leg raise, where your legs are extended straight from hips.

3. V-Up

V-up, an advanced sit-up

Why It’s Effective

For someone as strong as Lyles, this advanced sit-up might seem easy. To keep it challenging, he says, he’s uncompromising on form: “It has to be that V shape in the middle, and you have to be touching your toes,” he says, in order to get the full benefit.

How to Do It

  1. Lie on your back with your legs straight and arms overhead.
  2. Without bending your elbows or knees, contract your abdominal muscles, fold your body up by lifting your legs off the floor and stretch your arms toward your toes. Keep your back straight. As you rise, your body will form a “V” shape, and will then close like a venus fly trap.
  3. Pause, then return to the starting position. Do four sets of 20 repetitions.

Easier Variation: Deconstructed V-Up 

If you’re flailing and throwing your torso up and down, split the move in two: Perform the upper body portion of the V-up, doing a situp with a straight back. Then do the lower body portion, raising your legs from the ground while your upper body is flat on the ground.

4. Star Plank

A slightly different side plank

sergio_kumer/ Getty Images

Why It’s Effective

This move, Lyles says, is probably the most important in his core routine because it engages the core and the glutes at the same time. Running requires front and posterior muscles to work together in balance, and this trains just that.

To help fire up your glutes in this move, try getting into the side plank in a different way: Instead of lifting your hips off the floor laterally, do so from a position where your knees are slightly bent, and your feet are a little closer to your waist than they will be in the full side plank position. As you raise your body up, squeeze your butt to press your hips forward and take the bend out of your knees. As you do this, your feet will slide a bit on the ground into position.

How to Do It

  1. Get into a classic side plank position: Lie on your left side with your forearm on the floor directly under your left shoulder, with your legs and feet stacked. Have a slight bend in your knees.
  2. Prop yourself up on your elbow, and squeeze your glutes to straighten your legs as you assume the forearm side plank position so that your body forms a straight line from ear to ankles. To make this harder, perform the move with your left arm straight beneath you, balanced on your hand instead of your forearm.
  3. Straighten your top arm so that your torso forms a “T” shape.
  4. Without letting this rigid body line slacken and without bending your knee, raise your top leg (right) up away from your bottom leg. Your arms and legs will form an “X” or star shape.
  5. Hold this position for 15 seconds, then repeat on the other side. Perform 4 x 15-seconds holds.

Easier Variation: Side Plank 

Too hard? Skip the star shape. Stop at step 3, and perform the four 15-second holds on each side.

5. Forearm Plank

Forearm plank

Beth Bischoff

Why It’s Effective

Don’t just hang out in a plank, Lyles says. Engage your core by drawing your belly button towards your spine. Feel your lats in your back firing. Squeeze your glutes. And grip the floor with your fingers. This, he says, will turn this “easy” move into a challenge.

How to Do It

  1. Assume a classic pushup position, but on your forearms: Prop yourself up so that your elbows are directly beneath your shoulders, palms facing down. Form a straight line from your head to heels.
  2. Engage your core, glutes, legs, and lats, and hold this rigid body line for one minute. Repeat for four total holds of one minute each.

Easier Variation: Plank From Knees 

You can also perform planks on your knees. Instead of a rigid line from head to heels, maintain a rigid body line from head to knees.

6. Glute Kickback Machine

Glute Kickback

Getty Images

Note: This image depicts cable glute kickback, which is an alternative if you don’t have access to a glute kickback machine.

Why It’s Effective

“A lot of people think that this machine is about how far you can throw the weight up using your hamstring, but they’re missing the point,” Lyles says. “Your core should be more turned on than your hamstrings.”

Lyles says to concentrate on doing this move with purpose. “Go at a slower pace, and push the weight up and down with the same intent and same speed. You should feel every muscle working,” he says.

How to Do It

  1. Stand in the machine with your forearms resting on the pad, your hands on the handles, and one foot behind you against the plate. You should be bent forward at the hips. This is the starting position.
  2. Brace your core, and feel it engage as you press the weight back by using your glutes, not your hamstrings. Push back slowly.
  3. Return to the start, maintaining this same pace. Do four rounds of 6 reps on each side.



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