Definition of Fitness

The definition of fitness is so difficult to pin down. I have searched for a definition for years, ever since I first started my studies in fitness, strength and conditioning. I have witnessed heated arguments between PhDs and experienced elite sports coaches on what constitutes fitness at its peak. The general consensus seems to be that cardiovascular endurance in the pinnacle of elite fitness. This is what gives me the shits. Cardiovascular endurance is important, somewhat, but it’s by far not the definition of true fitness.

Take a look at a marathon runner. A real model athlete they are. Skinny, wasted away bodies. Minimal muscle mass. A vertical jump of only a few inches, and cardiovascular disease in more than a few. No offence to marathon runners, it’s just that I believe you don’t have to look like a withered senior citizen in the name of athletic performance. You can have a bit of muscle mass and still keep your endurance.

I prefer to look at elite fitness as from a broader view, one that encompasses more than just how far you can run, row, swim or ride. A true definition of fitness should be one that comprises of all ten domains of fitness, not mastery of one at the cost of all others.

My definition of fitness is not a dictionary style definition. What I aim to do is explain my reasoning and logic behind what I believe makes a person fit as a general term. This was partially inspired by CrossFit, as they have a similar definition of fitness. I consider them one of the best strength and conditioning resources on the internet. It is also inspired by Gym Jones, William Kraemer, Mark Rippetoe and others that defy convention and dare to explore broader domains.

Who is Fit?

Quite often there are various magazines and other authorities crowning the “world‘s fittest athlete. Most of the time the chosen athlete is a tri-athlete, swimmer, cyclist or other limited domain endurance athlete. This is what gets my knickers in a knot. I mean these athlete are fit in one dimension only. This is not real world fitness. Put them in any other environment and they will fail miserably.

Mirriam Webster‘s Collegiate Dictionary describes fitness as the ability to transmit genes or being healthy. Well that‘s a great definition…Insert sarcastic tone here. Even worse than that is that many so-called authorities on fitness and strength and conditioning don‘t even dare to have a definition. Does no one really have an answer?

For Personal Evolution we believe that it is fraudulent and deceptive to provide a strength and conditioning system that promotes all-round fitness without having a definition. Without clearly knowing what it is that people are aiming to aspire to and what they need is downright wrong to claim to know the answers.

So who is fit? Someone who can run a mile in under six minutes, squat 150kg or more, sprint 100 metres in under 12 seconds, run a marathon in under four hours and has a 50cm+ vertical jump. I'm not talking about possessing one of these skill but all of them. That is real fitness. The person that can perform this way in such a broad spectrum of domains is fit.

Personal Evolution‘s Brand of Fitness

Instead of being interested in the best bum toning exercises or how to get shiny abs that look good on the beach we prefer to teach real fitness. Anything else is simply the appearance of fitness. Put in the varying circumstances of sport and the big wide world, the average gym regular or even certain athletes would undoubtedly fall a long way short of superhuman. This is because we have been led to believe that a fitness program should incorporate limited domains.

I take fitness seriously. Most often people need fitness, real fitness, for important reasons. The military personnel I have trained need to be able to perform at their peak in a long distance running event with full gear on one day. The next day they may need to climb a wall and sprint from one point to another. Then when that part of the mission is over they need to gather up their gear, sandbag a certain area, dig a big hole, push a broken down truck, fight hand to hand or any number of other scenarios. A firefighter needs to carry massive hoses up multiple flights of stairs and other strenuous tasks. A rugby player needs to sprint flat out, absorb a tackle, get landed on by a 300lb man, roll off the ground, run to the next ruck and do it all again. Then they need to jump really high in the air to win the line-out. These are just examples but you get the idea.

I don‘t believe in fitness solely for the sake of image. Unlike many trainers or even coaches I take pride in providing people with the best of the best resources regarding true functional conditioning. This is why I can‘t in my right mind crown an endurance athlete as the fittest athlete of anywhere.

Basic exercise science and my keen observation of the needs of most people have embedded themselves into the very essence of what we do. What we provide leaves nothing to chance. And why should it?

Our definition of fitness can be explained from three different levels. These three levels define our view of fitness. The first pertaining to physiological capacity across the broadest range of fitness domains. The more you can do in the broadest range of disciplines the better equipped you are to cope with the expected and unexpected alike. Essentially it comes down to how well balanced you are throughout all relevant domains. Second is actual physical demonstration or application of these domains. This comes in the form of athletic tasks and other sporting endeavours. Lastly is pure work capacity and neuroendocrine response. As I will explain later, this is the ultimate definition of health and fitness as a combined quality.

Each model here is critical to our view of health, fitness and physical conditioning. Each one of these things has a distinct need in understanding and evaluating the fitness of an individual.

It is worth a mention here that although I am a strength and conditioning coach that is qualified and highly experienced, I am not trying to override any contrary beliefs established by the sports science community. The aim of these three components is to provide a glimpse into proven effective strength and conditioning applied in the field with the aid of sports science and physiology guidance.

Model One

Model one in our evaluation of what fitness consists of is the balance and proficiency of all domains of fitness. There are ten domains of fitness, which are explained here. Real fitness at its best is more than mere competence in each of these domains. Real fitness is equal excellence in each of these ten domains. Essentially it is preparation for all circumstances. Of course though we do evaluate fitness differently for different athletes. A gymnast is considered fit because he/she possesses equal fitness in strength, power, coordination, balance and flexibility with limited cardiovascular endurance, but not without some level of conditioning in this area.

Our model of fitness and the strength and conditioning methodologies we provide cater to this model through effective training and conditioning of pure physiological capacities and practiced skills alike.

Model Two

Model two is the applicability of each of these ten domains of fitness. This is through their effective use in athletic endeavours or putting them into practice repeatedly in the field. My personal definition of fitness, the one that I truly value, applies what is learned in training and transfers it into practice. Without this demonstration of skill and physiological capacity all efforts are fruitless.

A common theme in the Personal Evolution methodologies is the emphasis on partaking in sports or simulations of scenarios one is likely to experience. Competition and effective context brings to the surface what is useful and what is not.

Model Three

Model three is pure work capacity and neuroendocrine response. This has also been referred to as work capacity or output. Essentially this comes down to the physical capacity your body possesses to perform a given volume of work within a certain time frame. This is catered to through extreme intensity, progressive increases in loads and volumes and ever-varying combinations of exercises, interval times, work efforts etc.

Fitness, Health or Both

Yet another thing that really annoys me about the fitness and sports industry is that health and fitness have been made two separate and even unrelated terms. I have read work by experts claiming that you can be healthy without being fit or you can be fit without being healthy. My definition is different from this. I hold health and fitness to be two interchangeable terms.

So how can health and fitness be the same thing? Health has been defined as optimal functionality of all the body’s systems. How can all the body’s systems be optimally functional if the individual is not fit? This doesn’t make sense at all. What does make sense is that fitness, in its correct definition, is an increase in the body’s capacity to perform physical work. That’s work of all kinds. This work allows a person to become more effective throughout all body systems.

A strongman competitor, whose name I can’t remember, put it in a way I liked. He said “I feel alive when I lift heavy. When you’re sick or nearing death you are weaker and not capable of lifting very much. When you’re dead you lift nothing at all. So it make sense that I feel like I am most alive when I am lifting my heaviest.

This is true health and why the terms health and fitness are both synonymous with each other. Aging happens when we can’t put out the same amount of work that we used to be able to do. Our muscles waste away, we lose our physical capabilities and the function of many body systems is reduced. This is what puts people in poor health.

Fitness in Practice

The fitness that is promoted by Personal Evolution is founded on the principle of elitism. There are many athletes that call themselves fit, but they are really practicing pseudo-fitness. I believe true fitness is the ability to perform at elite levels within a specific domain and also possess the ability to perform at high levels in all other domains. This allows the individual to not only be prepared for what they are to expect but also what they don‘t expect.

A 200 metre sprinter obviously has specific needs. However being unprepared for endurance or upper body strength has its limitations. The athlete in question may need fitness outside of the sport. Further, the 200 metre sprinter can benefit somewhat by moderate levels of endurance work, not to sprint better, but to increase his or her capacity to actually cope with training demands.

Real fitness is earned and it is a skill. Skills are things that can be put into practice at any time under any circumstances. Fitness in practice is vastly different from the brand of fitness you will see in a health club. What I subscribe to is fitness that can be applied. Anything else is a waste of time. There are many modalities of fitness and methods for developing these things. The 10 domains of fitness can, in theory, be developed through just about any program or combination of training methods imaginable, so long as there is enough variance. The following are the methodologies we actually use in practice to develop the all-round, complete athlete.

Metabolic Conditioning, Cardio or Whatever you Want to Call it

Metabolic conditioning is essentially any activity where the primary stimulus is energy system related. Technically every form of fitness training is metabolic conditioning since energy systems and hormones are involved. However some workouts are designed specifically for their action on each of the three energy systems. I like to further define metabolic conditioning as the utilisation of all three energy systems at their highest capacity within a given period of time. This means that metabolic conditioning workouts are extremely intense and leave participants feeling “gassed“.

Examples of metabolic conditioning in context include distance running, interval runs, rowing (distance and intervals), swimming, continuous circuits that are scored by time etc. The three energy pathways the body uses to fuel activity are anaerobic incorporating the creatine phosphate system and the lactate or glycolytic system and aerobic being oxidative. The creatine phosphate system generally involves maximum efforts lasting up to 10 seconds such as a 100 metre sprint, long jump, shot put etc. The lactate system involves efforts typically ranging from 10 to 180 seconds of near-maximum effort such as 200, 400 and 800 metre sprint, track cycling, long sets of strength training exercises etc. The oxidative energy system, or the aerobic energy system is involved in sustained, low level activity such as distance running, triathlons, road cycling, swimming distances longer than 200 metres etc.

Aerobic conditioning allows a person to more efficiently utilise fat as an energy source and promotes optimal function of the heart, lungs and blood vessels. This is important, but as you may be starting to see, it is not the be all and end all and it is definitely not the pinnacle of athletic prowess so often promoted by the media or popular culture. Those that train or compete in activities dominant in the aerobic energy system experience losses in muscle mass, decreased power, compromised short duration work capacity and an all-round lack of other fitness domains. This does not sound like the ultimate definition of fitness to me. It also does not sit well for most athletes or those requiring superior physical conditioning for practical tasks. Unless you‘re a marathon runner, road cyclist, open ocean swimmer, adventure racer or someone else that requires a dominance in endurance activities then too much time spent in these low power activities is a hindrance to complete fitness.

All types of anaerobic activity also benefit fat loss and cardiovascular function. In the short term it is even better for fat loss than aerobic training. Participation in anaerobic activity is different to aerobic endurance in that it will not significantly compromise efforts to increase aerobic function for sustained activities. In fact, anaerobic training at the highest intensities can actually contribute to greater performance in such things.

Anaerobic conditioning is aimed at developing a broad range of fitness domains related to physiological capacity. The only things pure anaerobic metabolic conditioning is not capable of are skill related tasks like balance, accuracy and the like. This fits more realistically and accurately into a quality strength and conditioning program because most athletes, fire fighters, soldiers, police officers, postmen etc require these qualities. Developing purely endurance at the cost of these things is absurd and not conducive to effective use of physiological resources.

Now once again, compare athletes. Take a look at a distance runner or road cyclist and compare them to a gymnast, weight lifter, strong man, decathlete or MMA fighter. The first two are proficient in one domain only, with the slight exception of skill involved in the task. The former five athletes are complete athletes that, although they compete in this one event, are conditioned to be well versed in a plethora of others. Such is the nature of the variety and applicability of their choice of training mediums. Becoming like these athletes in a combined collection of skills and physical capacities is more useful to you than anything else you could possibly imagine in any real world task. Therefore the metabolic conditioning I strongly promote is structured such that it allows for the cross-development of a wide range of capabilities. This is the nature of effective metabolic conditioning, it allows for the development and maintenance of strength, speed, power, endurance and all other fitness domains when combined with effective strength and power training.

Gymnastics and Body Awareness

By gymnastics and body awareness I am referring to any movement involving the control of one‘s own body. This include activities such as climbing, push-ups, pull-ups, still rings, parallel bars, yoga etc. it is these activities that are responsible for the development of superior upper body and trunk strength and control of the body throughout dynamic and static activity. Gymnasts themselves have no equal in terms of their superior development in such a wide range of physical skills.

I founded much of the idea of Personal Evolution utilising bodyweight resistance exercises, floor space, pull-up bars, parralettes, still rings, dip bars, climbing ropes etc for the development of such body awareness skills. This forms the heart of the “dungeon gym“, which is a contrarian concept that involves tools for real fitness as opposed to fancy machines designed for aesthetic goals.

Following a true definition of fitness begins with the development of basic gymnastics skills. Begin with pull-ups, dips, push-ups, rope climbing etc. Progress by increasing repetitions and quality of movement and move on to more advanced techniques such as single arm push-ups, handstands, pistols, muscle ups etc. Going further still you can progress to highly dynamic skills such as flips, rolls, parkour skills etc.

I challenge anyone using a traditional bodybuilding approach to the development of strength and body awareness to attempt but a small portion of basic gymnastics skills. These skills have no equal and should form the heart and soul of any strength training element in a fitness program.

Weightlifting

Just to be sure we are on the same wavelength here, by weightlifting I am referring to training with weights in a functional manner. I use the term weightlifting as opposed to weight training, strength training or resistance training to emphasise the functional nature this modality of training is aimed at developing.

Weightlifters are supreme athletes, unlike most of the “big boys“ you might come across at your local gym. It might surprise you to hear that weightlifters are among the most agile and flexible of all athlete and would be well versed in activities not exclusively pertaining to their sport. Also, weightlifters have been shown to have some of the highest vertical jumps of any other athlete, even the heavy weights.

Weight lifting activity is essential for developing control of external objects. This is a must have skill in many sports and real life activities. The benefits of weightlifting span many domains from strength, speed, power and agility to coordination, balance, flexibility and accuracy. Having even just a basic understanding and development of skill in major compound lifts and the Olympic lifts will improve one‘s physiological capacity for any sport, including marathon runners.

So why do we utilise major compound movements and neglect the smaller ones? Also why do I believe that weightlifting is essential in combination with gymnastics elements? The reason for both of these is the neuroendocrine response. A heavy deadlift or squat will activate the production of testosterone and human growth hormone more than anything else. There is nothing else that will provide the same stimulation. In fact, if bodybuilders simply stuck to these major movements and dropped their bicep curls and chest presses they would require little, if any, performance enhancing drugs.

Weightlifting should be added to a routine by using major movements and neglecting small, insignificant ones. Start with the squat, power cleans, thrusters, bent over rows, bench press, overhead press, push press, jerk, overhead squat and snatch.

Continuous Acceleration Training

Continuous acceleration training sounds fancy and scientific but the reason I chose to use this title to describe it is because of the nature of the movements and the fact that it encompasses several different movement types.

Continuous acceleration training involves any exercise where there is no deceleration. A squat can be performed explosively to develop power, but it requires that you decelerate at the top. A squat jump on the other hand requires you to keep accelerating with no deceleration component. You simply power up until you leave the ground as high as possible.

Continuous acceleration training involves plyometrics, throwing, sprinting and certain weightlifting movements. These exercises are predominantly used for the development of explosive muscular power.

Take a look at any sport or any high demanding job such as policing and you will notice the requirement for explosive muscular power. Many sports require jumping, throwing and sprinting and so do police work, military work, fire fighting etc. A comprehensive definition of fitness could not be contructed without the addition of these skills. This is why we incorporate them so widely in our programs.

Utilise box jumps, medicine ball throws, field events (even for non field athletes), broad jumps, squat jumps, scissor jumps, power cleans, short sprints etc. This will develop elements of explosive power that cannot adequately be developed any other way.

Nutrition

Nutrition cannot be overlooked for the effectiveness of any strength and conditioning program. Also a definition of fitness may seem complete with just the training, however I don‘t subscribe to that belief. Without adequate nutrition the body simply does not function at its peak. So it makes sense to me that a definition of fitness, a complete anyway, should include a mention of the importance of nutrition. In fact, I consider nutrition to be a modality of fitness development in itself. Without it performance and capacity is compromised.

Effective nutrition follows a few simple rules. Mostly I recommend a paleolithic or primitive approach to eating. This is before grains and agriculture and before mankind started dying of heart disease instead of infectious disease. With modern advances in healthcare human beings would live a lot longer following what our bodies have adapted to eat over tens of thousands of years as opposed to just the last few thousand.

A paleolithic diet consists of lean meat, plenty of fish, nuts, seeds, fruits, cruciferous vegetables and leafy greens. I will add the consumption of milk, eggs and some legumes, although this is not strictly paleolithic, but they hold their value. Eliminate most grains such as wheat, cereals, oats and corn. Eliminate sugars, high carbohydrate foods manufactured by man, starchy vergetables such as potatoes, carrots and turnips. Limit the consumption of legumes apart from hard legumes like peanuts.

An outstanding diet should consist of moderate to high protein, low to moderate carbohydrate and moderate fat, with most fat coming from non-saturated sources such as olive oil, canola, fish, nuts and eggs.

I have also done a lot of research into the benefits of calorie restriction. This is the one major practice that has shown definitive results into longevity research. Essentially calorie restriction has been shown, for various reasons, to increase the lifespan of most mammals and even insects. The requirement for calorie restriction is 20-30 percent lower daily calories than the standard western diet and all essential nutrients must be present. This is different from starvation.

Simulation

A definition of fitness would not be complete without simulation of skills and capacities in relevant contexts. By simulation I am not referring to military exercises or anything like that. What I am referring to is anything that puts physical attributes developed in training into a context and into practice. This includes sport, fight training etc.

I always encourage people to engage in regular sporting activities at least at the social level. Sports mimic the demands of nature and are perfect tests for the efficacy of a strength and conditioning program. Sports were, in ancient time, developed for the purpose of simulation of war and other real life activities.

Putting it all Together

As far as a definition of fitness goes, this has been a lengthy one and probably more of a complete explanation and guide as opposed to just a definition of fitness. But for our definition of fitness to be complete I feel it necessary to include the integration of what has been learned.

In order to understand how my mind works and why the Personal Evolution system is so effective, it is necessary to understand how it all fits together.

For the fitness I aim to develop and promote it is essential to modulate and control each and every aspect through an endless variation of combinations. Nature has no distinction between weight training and cardio, it is all work. Sets, reps, rest periods etc are all irrelevant if they are kept consistent. A broadly developed physical condition is effective throughout not only broad domains but also for the specialist athlete.

I recommend varying sets, reps, rest periods, exercise ordering and every other variable imaginable. This promotes complete and full physiological development. That‘s not to say that sometimes you can‘t be more specific. What I am saying is that for fitness to be truly functional it needs to cater to a broad range of needs.

We use elements of gymnastics to develop metabolic responses just the same as we use sprinting or jumping to develop strength. The lines are blurred in terms of what modality is for what purpose. There is no true distinction between weights, cardio, low rep strength work, high rep strength work, static holds, dynamic power etc. It‘s all output and it all contributes to coping with physical demands associated with endless tasks from sports to job-related fitness.

This is my persona definition of fitness in explanation format. To put it simply my definition of fitness might look like this…

Broad, inclusive physical conditioning in each of the 10 domains of fitness with cross-over applicability within varying contexts.

This definition may change over time, it‘s just the first one that came to mind.

Our definition of fitness was largely borrowed from CrossFit because they adequately cover their bases when it comes to strength and conditioning. However this has been highly personalised and adapted to meet our own definitions and practices. We follow not only the similar styles to CrossFit and Gym Jones but also sports science such as the work done by William Kraemer and other scientists in the field. I also work from my own experience and the experience of others in the trenches working with athletes and regular individuals to develop the fittest people in the world.

CrossFit and many other methodologies do not believe in the efficacy of periodisation and various other exercise science topics. However this is where we split apart in beliefs. Personal Evolution follows both angles and applies such sports science concepts within our non-linear strength and conditioning programs.

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