What does being “Fit” really mean? Well….it depends. It depends on the person and their function. Are they an Athlete, Grandmother, Mid-30 year old wife and mother of 2 kids??…you get the idea. Being “Fit” is a VERY individual topic. Far too many people in the Fitness industry today have no insight on the intricacies within what we call “Fitness” and how it applies to each individual. In the article linked below the author gives his version of the 7 most critical standards for being “Fit”. In the text following James FitzGerald, founder of OPEX Fitness breaks down the science and flaws behind these so called “Test”.
- CAN YOU BACK SQUAT TWICE YOUR BODYWEIGHT?
- CAN YOU BENCH PRESS YOUR BODYWEIGHT FOR 10 REPS?
- CAN YOU DO 15 PULLUPS?
- CAN YOU DO A TURKISH GETUP WITH HALF YOUR BODYWEIGHT?
- CAN YOU COMPLETE A 500-METER ROW IN 90 SECONDS?
- CAN YOU COMPLETE A 2000-METER ROW IN 7 MINUTES?
- CAN YOU RUN 10 KILOMETERS IN 50 MINUTES?
-From James FitzGerald
1. back squat 2x your BWT? – if fitness is reproduction ability and survival – where does the 12 year old 122# male, 245# lean trained male, and 165# CF regionals female competitor sit in here – are they “not” fit as they cant do 2x their BWT? – will they be “more” fit if they can? to be ABLE to do the movement is key, then load as needed based on sport, life, function – ironically absolutes mean NOTHING to fitness – only to measurement, bravado and sport.
2. bench press your BWT for 10 reps? – for sport and structural balance – it is a solid movement – how about for the 160# female at 65 years of age, or the 165# female CF regionals competitor – are these people NOT fit as they cant perform this weight and reps? arguable – again if fitness is reproduction and survival, how does this movement carryover (coming from someone who loves this movement for sport and structural balance testing) to living? is it possible that a FLR into a push up might be a better version of “fit”?
3. 15 pull ups? we as a fitness company delivering programs to people since 1999, have touched approximately directly or indirectly 10’s of thousands of FEMALES alone in programming – approx 1-2% of this entire audience in their ENTIRE life of fitness have never done and WILL never complete 15 pull ups – but they could make babies, show radiance and are masters of creating balance – they ARE fit and fitter than most.
4. TGU with half your BWT – again like the back squat – load matters not, movement does in terms of defining fitness – the overweight male who goes from 300# to 210# with better biomarkers, capacity and libido – but cannot do one of these TGU’s with a KB or DB with 75# is fit “enough” in my books – how many times have i seen females who are fit as shit (as determined by a model of capacity) cannot do this – again, absolutes here are for bravado and sport – not measures of fitness – HOW you do the movement matters
5. 500m Row in 90 seconds. most sports are actually NOT comprised of 20-90 second insane effort – its interspersed aerobic work with touches of aerobic/alactic power – i.e. hockey looks like 45 sec hard, 2:30 off, but its the highest aerobic capacity that determines the less injured, longest careers and “success” markers in the sport…hmmmm…we LOVE the row 500 m test done as a marker for fitness for a shorter time domain, as well when done as a repeat for sport of fitness for balances in lactic power and aerobic ability and lactic endurance – if BWT is not taken as a measure in this test (NOT gender), it means NOTHING for a fitness marker – one male athlete is 5’4″ and 145# who does 1:31 competes against another male athlete for “supreme fitness” who is 195# and does 1:29 – who is more fit? the 145# guy – if fitness defined is power and capacity – #sciencematters
6. 2K row in 7 minutes – see # 5, same idea, longer time domain – if you actually test thousands of females, older athletes and smaller folk on this you would see that absolutes matter not – BWT into the comparison creates a standard measure of power over the time on the rower – THIS is the personal measure one should use – read into concept2.com for more info on calculations, power, etc…saying 2K in 7 minutes is more “fit” is like saying if you cannot do a 2:30 Fran you cannot participate (only CF old school will hear me here)
7. 10 K in 50 minutes – the world records of indoor rowing or 2K is 5:36 and 6:25 male and female respectively, the world records for the 10K outdoors is 26:17 and 29:17 for men and women – do you see the issue here alone based on human maximums and what is UNDER the maximum as a simple measure of “fit” (if it means balanced comparatively to all tests?) – the 10K should then be a recommended 34 min and change and 38 min and change for male and female respectively IF we were to use the 2K row and 500 m row prescriptions of being “fit” in the article – otherwise where does that number come from?