Exploring The True Meaning Of Fitness

 

 

“When we talk about fitness, a question that we often forget to ask is: “Fit for what?”

Edward Yu

In Edward Yu’s book, “The Mass Psychology of Fittism” he makes a provocative case against the current thinking around fitness. Yu raises many interesting questions and I will delve into some of them.

In the pages that follow, I will also explore the question: What does it mean to be fit and how can we reach our own optimal level of fitness?

For instance Yu asks, “If I am considered fit enough to be on a magazine cover, does that also make me fit for the rest of life, which occurs outside of the confines of 8 ½ x 11 inches?

Should Albert Einstein, who probably never performed a single push-up, be deemed unfit?”

The health and fitness industry has grown into a multi-billion dollar industry in a few decades. Yet, the number of people who are over-weight, out of shape, or otherwise deemed unfit, has also risen tremendously during the same time.

How can that be?

Yu asks, “Could it be that a rise in the industry necessitates a proportional rise in the number of the unhealthy and unfit?”

That may indeed be the case but even so, against what standards are these people being measured?

To know the answer, you need not look any further than the cover of any fitness magazine. To be fit is to have a flat stomach with six-pack abs along with a muscular body.

It should not come as a surprise to any of us that this version of fitness has been marketed by those who stand to gain by it. Advertising has often sold us something desirable by first making us feel inadequate.

Yet, the zeal with which all of us have latched on to this ideal of fitness is quite surprising. As is the way most of us want to go about achieving it.

 “From cable news to the nation’s great newspapers, there is a tacit understanding that in fitness stories you and I want to hear variations on exactly one theme: that a just-published research paper in a scientific journal identifies a revolutionary new three-and-a half minute workout routine guaranteed to give you the body of an underwear model.

So powerful is this yearning – this burning ache to look good naked and have great sex and live forever – that even the best-intentioned of fitness journalists scour every little academic study for anything that might justify telling you that same sweet story one more time.” Daniel Duane, “Fitness Crazed,” New York Times (As printed in Yu’s book).

I laughed out loud when I first read the above. Because it is so true!

Not only do we equate being fit with looking like an underwear model, most of us are also addicted to looking for a short cut to get us there.

Not everyone though. There are people who are willing to work for it, to go to the gym and work out. For months, or even years. While their dedication is to be applauded, their approach is simply the flip side of the same coin. Most of them are aiming for a similar kind of fitness. One that involves having a six pack and a muscular build.

So what does it mean to be fit?

How about looking at it from the viewpoint of Darwin’s evolutionary theory which requires the survival of the fittest?

In the context biological fitness, the goal is to survive long enough to be able to find a mate, reproduce to pass on your genes, and live long enough to ensure the survival of your offspring.

Sure, there is something to be said for being physically attractive to a potential mate. Studies have shown that both men and women prefer mates with physical characteristics signaling higher reproductive success. For instance, traits which signify fertility in women and the ability to provide in men.

I have nothing against a desire to look good. The problem lies in equating fitness with having a six-pack or a muscular body. This view is a severely limited and distorted picture of the evolutionary journey of humankind. For example, the ability to run away from a predator, or to learn to cooperate with each other and act in social groups were probably far more important for survival than brute strength.

And indeed, we now live in an environment very different than what we have evolved in. In the context of the modern world, we face an infinitely greater chance of dying from overeating than being eaten by a lion. And in many situations, a lawyer with her knowledge of the legal system is more powerful than the most powerfully built man.

Yu asserts that by appropriating parts of Darwin’s survival of the fittest and choosing the ideal of fitness which only a small part of the population can achieve, the health & fitness industry has been able to exploit a potent combination. It taps into our need to look good, to be desirable to the opposite sex, and to be a winner.

If fitness is not about just looking good or about ensuring our survival, what is it about? The question which allows us to tackle this in any sensible manner at all is: What are we looking to be fit for? What is the function and the context?

That is a much more useful approach and allows us to make some meaningful progress in understanding fitness.

For example, if I am a tennis player, I can consider myself fit if I can easily move on the tennis court in a way that allows me to play the way I want and to win matches.

If I am a concert pianist, fitness means being able to sit at the piano and do the intricate movements of the fingers and hands in an efficient manner for the duration of the concert.

If I am a singer, it means being able to control my vocal chords and breathing apparatus to sing and hit the notes I want for the length of the performance.

If I am a dancer, fitness demands that I move, jump, dance on the floor in a way that is pleasing to the eye.

If I am a world class gymnast, I should be able to perform on the rings or the uneven bars so that I can compete with the best in the world.

Notice that none of the above include any reference to weight, six-packs, or to being muscular.

The common theme in all the above examples is that our lack of fitness should not come in the way of our performance. In essence we are fit if we can easily perform our art/job/hobby at the level we want for the duration that is necessary without having to think about our physical condition.

And if we look at fitness at the most fundamental level – i.e. being fit for life – it means being able to go about  the basic movements of life, such as walking, running, jumping, getting to and up from the floor, with ease and comfort.

Yet many people, even those with six packs, are not able to do basic, everyday tasks with ease. In these terms, a 5 year old, who can effortlessly jump, run, roll, skip, squat and sit on the floor with ease is fitter than many a bodybuilder.

The point I am trying to make is that the current focus is on how we look over how we perform and even how we feel. This approach leads us astray and actually prevents us from becoming fit.

But even this description of fitness, the one related to function, feels somewhat incomplete. We intuitively feel there is more to the story. We all know someone who has a few extra pounds yet moves with grace and ease on the dance floor. Or the skinny kid that punches beyond her weight or hits the ball out of the park. How do we account for that?

For that explanation we must to turn to a Russian neuroscientist from the 1960s, Nikolai Bernstein.

Even though he is now considered the father of the field of motor control, Bernstein’s work was largely unknown until his book, “Dexterity And Its Development,” was translated into English in the 1990’s.

In the preface to the book, its editors Mark Latash and Michael Turvey refer to Bernstein as “one of the greatest scientists of the 20^th century,” someone whose work is still at the cutting edge of science 70 years after it was first published.

Physical fitness is usually equated with having strength, speed and endurance. To this, Bernstein added a fourth component: dexterity. We can also use the words skillfulness, adroitness, deftness or agility to describe this fourth component.

Dexterity is not easy to define but we recognize it when we see it. In the way Roger Federer moves on the court or the way Gene Kelly dances in “Singin’ In The Rain.” Neither of them is muscular or physically imposing. Yet there is a certain lightness in the way they move, as if the laws of physics do not apply to them in quite the same way as they do for the rest of us.

Bernstein wrote that the 4 components of fitness are quite unlike each other.

Strength is purely a physical feature of the body and “depends directly on the volume and quality of the muscles and only indirectly on other factors.”

Speed is slightly more complex as it depends on both the structure of the body as well as the way it is it is used.

Endurance is even more complex. It requires a high level of cooperation between the digestive, respiratory & circulatory systems to provide ample supplies of energy as required.

Dexterity, however, involves the highest degree of complexity by far. It “is a function of control, and therefore, the main role in dexterity is played by the central nervous system.”

Bernstein defined dexterity as “an ability to quickly find a correct solution for a motor problem in any situation.” (Page 210). This definition brings out 4 main features of dexterity which I have highlighted. Let’s examine each in more detail.

Firstly, dexterity is not a skill or a combination of skills. Instead, “dexterity is a capacity or an ability defining the relationship between the nervous system and skills. The level of motor dexterity defines how quickly and successfully a person can develop a certain motor skill and what level of perfection he or she is able to reach.” Page 208

Put another way, dexterity is based on the inherent capacity of the nervous system to learn. Bernstein also maintained that dexterity is not an unchangeable quality like the color of our eyes. He wrote, “One can develop it and induce its considerable growth.”

The second feature of dexterity is quickness. There are however, two aspects to quickness: How quickly the movements themselves are done and how quickly the result or solution itself is achieved. For dexterity, we are primarily interested in the second feature, i.e. how quickly the solution is arrived at. All genuinely dexterous movements themselves are unhurried and in fact, hastiness in movements suggests poor dexterity.

The third aspect of dexterity requires correctly solving a motor problem. In solving a problem correctly, we need to keep two things in mind. First, that the solution is accurate and second, it is arrived at easily, with an economy of effort.

Accuracy, or precision, during action requires us to sense and feel ourselves. For our sensory apparatus to be finely tuned. For example, accomplished runners have an increased standardization of the length of their strides, which in turn reflects the acuity of perception of their proprioceptive organs. Similarly, skilled tennis players exhibit a heightened awareness of the angle and position of the racquet face even at high speeds in order to direct the ball with precision.

Along with accuracy, reaching the solution with the least amount of effort is just as important. When we work too hard to achieve the solution it is akin to “shooting sparrows with a cannon.” It is not only wasteful, it also leads to collateral damage. Using too much muscular effort not only leads to reduced endurance, it also leads to injuries and overuse issues.

The fourth aspect of dexterity is its link with the external situation. Different conditions demand different motor solutions and even a small change in environmental conditions can lead to the temporary disintegration of a skill. For example, an intermediate level tennis player may struggle to play under windy conditions unless she makes the requisite adjustments. Someone used to playing tennis during the day may similarly see her level drop while playing under the lights.

Dexterous behavior is called upon only in response to a change in a given environment. The greater or quicker the change, the higher the demand on dexterity.

Throughout history dexterity has been highly valued. We instinctively know it is rare and scores above strength, speed or endurance in desirability. As Bernstein put it, “dexterity is a kind of currency for which all other currencies are readily traded. It is a trump suit that beats all other cards.”

What is so special about dexterity? Why is it to be valued so highly in the context of fitness?

There are 4 main reasons that dexterity is prized over the other 3 components of fitness.

Firstly, dexterity is a versatile capacity. An increase in dexterity also increases strength, speed as well as endurance, providing a manifold boost to overall fitness.

Secondly, dexterity is a universal capacity. It improves fitness in all contexts. According to Bernstein, “One might say about a dexterous person that he or she does not burn in fire and does not drown in water. There is always a demand for dexterity, and it helps in many different situations.

In professional skills and in labor movements? Certainly.

In everyday life, in the garden, and at the farm? No argument.

In gymnastics, track and field, sports games, and acrobatics? Everything there depends on dexterity.”

Thirdly, dexterity is easily accessible. It gives a chance of victory to a person of average build over a stronger, more physically gifted athlete. To possess it, “One need not have long legs and a powerful chest. It is sufficient to have an average body type of an average, healthy human.”

The fourth advantage of dexterity is longevity. Unlike speed, power or endurance, dexterity is preserved, even improved, with age. It is “an accumulation of life experiences in the field of movements and actions. For this reason, dexterity frequently increases with age and is preserved until years later more than any other psychological capacities.”

You only need to watch Roger Federer compete at a high level at grand slams at the age of 40 to see that this is true. Or watch Fred Astaire perform at the Oscars at the age of 71 in this 3 minute YouTube video.

So far we have examined fitness and its components. We have also established the primacy of dexterity in improving fitness. Let us now turn our attention to what means we have at our disposal. More specifically, what types of exercise will increase fitness and its components?

The simple truth is that almost every form of exercise will improve at least one of the components of fitness. Going to the gym will improve strength and any form of fitness training will improve speed and endurance. Even walking 20 minutes on a daily basis will lead to improvement in fitness for most people.

Each from of exercise, however, differs in how it impacts different elements of fitness. Weight training will primarily benefit strength and speed while aerobic exercises such as long distance running will be biased towards endurance.

The correct fitness regime should improve aspects of fitness in proportion to what is appropriate for one’s particular context. A musician would need a different fitness regimen than a gymnast. Similarly, a marathon runner will need exercises that impact endurance while a sprinter will prioritize speed over endurance.

Similarly, your age and how fit you are to begin with, will also impact your choice of training method. A 70 year old will train in a different manner than a 19 year old. A daily walk may lead to significant improvement in strength, speed and endurance for the former and none for the latter.

So in choosing your fitness regimen, you need to answer the following questions

Are you looking to improve speed, power, endurance or dexterity? What is your current level of fitness?

Most importantly, what is the activity or context in which you are looking to be fit?

Are you a 70 year old, passionate about gardening? Or a 19 year old college football player aiming for the professional league? The two have different goals as well as different starting points.

Here the popular view of fitness, one prescribing six-pack abs and muscular bodies, is almost completely useless. When fitness is presented as binary choice (either have a six pack or be considered unfit), it leaves most people with few options to improve their fitness. And this prevents the majority, those who don’t have a six pack, from finding their own optimal level of fitness. It is really no wonder that people are looking for a short cut to achieve this version of fitness as doing it the proper way is too daunting for most.

Don’t get me wrong. The question is not, “Is going to the gym helpful or not?” It is.

The real questions are: Is getting a six-pack the best solution for everyone or is there a better alternative which can make us fitter in doing what we love?

Something that will benefit both the septuagenarian as well as the teenager in equal measure?

If improving dexterity is the best way to boost our fitness, how do we go about it?

While many forms of exercise will lead to gains in strength, speed or endurance, their impact on dexterity is at best indirect and largely by accident.

What makes the Feldenkrais Method especially useful for improving fitness, as compared to almost any other form of training, is that it is extraordinarily suited to improving motor dexterity.

Lessons from the Feldenkrais Method are designed specifically to engage the nervous system and expand its capacity to solve motor problems and to learn new skills.

When imparting advice on the best way to learn a skill, Bernstein wrote, “The learned movement must be actually performed many times in order to actually experience all the sensations which form the basis for its sensory corrections. It must be performed many times to allow the brain sensory areas to become acquainted with the variety of deviations and modifications and to combine a “vocabulary” for all future recipherings.

Certainly, the most sensible and correct training would be organized in a way that combined a minimization of effort with a large variety of well-designed sensations and that created optimal conditions for meaningfully absorbing and memorizing all these sensations.” (Page 181). Highlights mine.

Anyone who has attended an “Awareness Through Movement® ” (ATM) lesson from the Feldenkrais Method will immediately notice the similarities in the above paragraph with what they have experienced during the lesson.  ATMs combine the minimization of effort with a large variety of “well-designed sensations” under optimal conditions for learning. Each lesson involves doing the selected movements in a way which involves “repetition without repetition” to give the nervous system different looks at the same movement under different conditions.

Dr. Feldenkrais wanted his students to “learn how to learn.” And to borrow a phrase from Bernstein, the Feldenkrais Method® is the trump card which improves all components of fitness in all circumstances.

Indeed, I would go as far as to say that if one were limited to only one form of exercise, the Feldenkrais Method® would rate at the very top in terms of its benefits to fitness.

By improving the use of the skeleton and minimizing muscular work during every action, the Feldenkrais Method® leads to significant gains in strength, speed and endurance without any additional muscle mass or cardio training.

It makes it easier for singers to sing, dancers to dance, athletes to compete and runners to run more efficiently, closer to the way they want and for longer periods of time.

Further, it is suitable for people of all ages and fitness levels. From the elite athlete to someone recovering from an injury or even a stroke.

Finally, it enhances the benefits of other forms of exercise. Your yoga practice and your morning run will both benefit once you add the Feldenkrais Method® to your repertoire. It will inform the way you lift weights as well as the way you dance the salsa.

In chapters 1 through 9 we explored the basic principles and the thinking behind the Feldenkrais Method® . In the next few articles, we will explore some of its applications. We will cover how it can improve your posture, flexibility and the way you move, even the way you breathe.

In the next Chapter we will look at flexibility through the lens of the Feldenkrais Method® and see what insights this perspective affords us.

I hope you will join me.

Note: The following are service marks, trademarks, collective, or certification marks of the Feldenkrais Guild® of North America: Feldenkrais®, Feldenkrais Method®, Awareness Through Movement®, ATM®, Guild Certified Feldenkrais Teacher®