Upright Rows

 Upright Rows

The human body is perfectly hinged to do an upright row — so to believe it is a movement that should never be done is preposterous — just as believing that a squat should never be done — ever. Those are the movements the human body was designed to do — but as always, many take a foolproof construct and turn it into their own self-destruction by using it for purposes it was not designed to do. If one should never do the upright rowing motion, then no parent should ever lift a baby — because that is precisely the movement involved. However, one would never attempt to lift a grownup in that manner — for what should be obvious reasons. That should be a moot point.

The problem always lies in the manner and circumstances in which such movements are prescribed — usually by the self-proclaimed experts on this — and every other matter they think they know what they are talking about, even if they’ve never thought it through, and tested it first on themselves, and then others — until they could reasonably be sure they knew what they were talking about. But that absolute certainty that they can know and do no wrong, should give us a clue as to how far they are to be believed.

While both the upright rowing motion and the squat are movements the human body is uniquely evolved and designed for, that manner which it is prescribed, makes them injurious — on the advice that the joint (axis) in which it is optimally designed to move, is instead advised to remain immobile — placing undue and unnatural movement and stress on joints that should be secondarily involved in supportive roles — rather than as the primary movers.

In the case of the squat, it is commonly advised that one should not allow the lower leg to move at all — usually indicated by the angle of the lower leg to the foot — which they advise should be maintained at a right angle, thus immobilizing the ankle — which actually should be the joint at greatest expression, or range of movement. This is particularly notable in dancers, gymnasts, divers, and performers of most athletic events. The reason a person jumps high, is because they can use their foot as a lever against the earth — but if some arbitrary rule demands that the foot must remain at a 90 degree angle to the lower leg, the result will be much less than allowing for the fullest articulation of the range of movement in all the joints. That would not make for interesting viewing, as all participants would be handicapped in that way — and we would not witness the full potential and possibilities of such movements.

However, that lack of movement might be advantageous in being able to support a heavier weight — by not allowing for the vulnerability that movement entails. Except in rare cases, movement is required in most human activities and expression — or we’d simply get a mechanical jack to hold up that weight indefinitely — if that is required. That is obvious in the case of a “squat” in which there is no movement from a bone on bone lockout. As soon as there is movement out of that position, the weight that can be supported is less — and finally, at the furthest range of movement, the range is the resistance. Everyone has those ultimate natural limits — although they may vary greatly from one person to another. But each individual only has to work with what they are given — and that is what matters. That is the importance of “knowing oneself,” and not presuming to know everyone else — and what they “all must be doing.”

The upright row is like the squat in that respect — that the ultimate expression and articulation of the arm movements — is indicated by the range of movement at the wrist joint. The manner in which it is usually performed with injurious effect — is to immobilize the wrist movement throughout the movement — to enable the handling of a heavier weight — rather than in recognizing, that the range of movement at the wrist, determines the state of muscular contraction of all the muscles of the arm land torso. That is a movement that most modern contemporary people do not do except for the aforementioned dancers, gymnasts, performers, etc. — in favor of the misplaced and prodigious development of the “showy” muscles for visual impact — and how much weight they are using.

In the case of the most productive exercises most people can do, it is far more important to perform the movement correctly than to increase the weight used. In most cases, such exercises are so productive that no additional weight is required to achieve the exercise effect and benefits. This is especially true when people become older and wiser, and realize just to be able to retain such movements is a rare feat in itself — even among the former world champions and people hoping to retain as much of their faculties and abilities throughout their lives — as their outstanding accomplishment.

There are a lot of people who have damaged their shoulder and arm mobilities by using too much weight in the upright row to whom just performing a full-range articulation of all the joints (axes) involved in that movement with no weight for 50 repetitions, would be a feat they no longer thought possible ever again. That is enough to put them in the top 5% of all people over 75, and if younger, a light enough weight to maintain their focus — that particularly, the essential range of movement is the axis at the wrist, and not any amount of weight done with the wrists immobilized — to damage the rotator cuff and arm muscles.

That and the ability to do a squat (get off the ground) with just one’s own bodyweight, are the benchmarks and milestones that everyone should aim for. 10,000 steps — or even 1,000 steps — are much less indicative and beneficial than those 100 reps a day — as measured by the articulation at the wrist, ankles, and neck. Those are the critical faculties of the human body anybody in their right mind wishes to retain, maintain, and improve throughout life — as their priorities. You don’t need to add more weight to exercise those parts of the body. The full range articulation produces the maximum contraction and relaxation without the need for added resistance. That is what all the exercise machine manufacturers realize — and so they don’t build those machines for those movements. Doing so, would make those exercises worse, less productive and injurious.

Health and Functionality

 The older one gets, the more they realize that their very health and functioning is what really matters -- and not all the lesser concerns one thought was so important -- including how much one can lift in a gym, how many steps one should take to simulate "natural movement and exercise," etc. -- the point being to be able to do those movements throughout the normal course of their day, and throughout life -- as who they are.  That is the reality of each life -- no matter what they do.  The doing is the telling.

The theme that seems to be gaining prominence, is the realization that people, and particularly the young, are not be well-prepared to meet the challenges of the present -- particularly when faced with problems and difficulties -- as the people of yore.  Instead, they waste a lot of time playing video games -- often for hours each day -- while hardly moving from their couch.

So rather than looking like robust and dynamic individuals, capable of doing anything, they turn into couch potatoes -- hardly capable of moving, and even requiring assistance with their daily living.  As much as we can, we choose to do as much as possible independently as the primary expression of everything we are capable of doing -- which means maintaining those capabilities as required -- throughout life.  That is the meaning and purpose of "fitness" -- beyond all else.  Everything else just seems less important -- over the years -- and even counterproductive in many cases.

Until recently, it was even thought a prolonged period of complete dependency on others, was a final stage of life -- beyond retirement -- that might even last the entire latter half of life -- if one was so fortunate to live so long.  Of course, such lives were unprecedented because if people lived so long, it was because they excelled at maintaining their fitness beyond the rest.  And while entire industries have sprung up to keep others alive as long as profitable, lesser attention has been given to learning how to take better care of oneself.  The chief beneficiary in that, is the individual themselves -- in their own better quality and capacity of life.

In that way, the quality of life has improved directly, and not simply the cost and profitability of keeping people alive beyond what they can do for themselves.  That is the only way it can be done for mass numbers of people -- that each individual has to train themselves to attain that life, and no amount of other people, can do it for them.

Ultimately, that is the great equalizer in life -- not how one' began, and all the distractions subsequent -- before that final stage and act -- that can be increasingly prolonged.  If the only yardsticks for that measurement was what we first learned as young people, that usually eliminates the great majority of people -- but there is no rule against moving those goal posts -- as becomes practical and meaningful in one's own life.  That will best be determined individually -- and uniquely -- rather than by the arbitrary authority of those who would establish that criteria for everyone else, and particularly the young who can benefit from that guidance -- before one is well on their own path.

That is the ultimate objective of every learning, practice and exercise -- and not to abandon it as soon as nobody else is validating them for such efforts.  And these days, it is often the case that a few go into a lifelong downward spiral -- in full public view until they disappear completely because they no longer want to be seen, much less participate in community activities.  They even come to believe that they are "invisible," and so why should they care?

It's not that there are no longer standards -- but increasingly, they have to be set by every individual for themselves -- in the hierarchy of ascent to a greater life.  At that challenge, many implode because there is nothing within except jumping onto the latest new trend and bandwagon -- until they are let off, or fall off in the wilderness -- and are left entirely on their own.  It happens to everyone sooner or later.

From there, only a rare few continue on -- realizing that is what they have been practicing and preparing all their lives to do.  The rest will retreat back to the familiarity of the past -- even with its certainty of a dead-end, and no exit.  That has been the paradigm of aging in the past -- clinging to the past, rather than in creating the future paradigm that subsumes all that has come before into a more sustainable future.

So rather than lamenting what no longer works -- one must discover or invent what does work -- and makes a difference.  It doesn't have to be a 500 lb. bench press, squat or deadlift -- but the full range (articulation) of such movements -- without impediments and resistance.  That is making all movements possible, easy and functional -- rather than the present course of making it more difficult and impossible -- until the predictable abandonment of all further efforts and hope because it is just "too impossible" anymore.

Movement and Resistance

 Thoughtful, well-designed, productive equipment should be adjustable down as well as up — which was the unanticipated genius of the Nautilus machines — created to provide variable resistance throughout the full range of movement. That means going from zero to 100% — whatever that is — but the zero resistance is just as important — because that allows for full relaxation — alternated with a full muscular contraction — which mimics the essential function of the heart to provide the circulation and flow that is the river of life and health for every body.

Without that essential circulation and flow, the body becomes a stagnant pond — isolated from the life-giving resources outside that body in which all of life has evolved, and why they are so similar in basic ways that don’t have to be reinvented with each and every life. They are automatic (autonomous) and given to every living being as the result of millions of years of trial and error that has resulted in the evolution of the brain, heart, structures and functions distinctive of each species, as well as the individual variations within each species.

The eternal question asked by exercisers is whether it is best to exercise with heavy weights or light weights for optimal gains — when the answer should obviously be “both” — just as it might be asked of the heart — which is more important and productive?, the contraction or the relaxation? One gives meaning and significance to the other — but one without the other is the cessation of life. In life, that is often true — that one is not more important than the other, but that both are necessary parts of the whole.

Unfortunately, many gym equipment are designed to go harder, but few think to go easier, and then it is a whole new level of sophistication to realize that it should be infinitely variable — because the muscle itself is designed for that range of articulation — which is the fullest expression and realization of health. The problem with a barbell is that it always stays the same — and so it is too heavy when the muscle is in its weakest position (relaxed), and often too light in its strongest position — which can be easily rectified by extending the range of movement (contraction) — which most people fail, or never think to do.

Instead, the common manner of performance in all their movements, is to use the entire body mass to throw the weight up, and then let it drop when the momentum comes to its highest point — and repeat that manner of movement until one needs to stop and breathe — because that manner of performance, requires them to hold their breath until the conclusion of their set, which is usually five or less. And although they claim it is muscular failure that terminates that set; it is actually cardio-pulmonary failure — because they are not breathing — and will only resume once their set is terminated. While that supreme effort may be an objective for lifting the maximum weight in that movement, it is not the manner in which most activities or work is achieved — usually as a sustained effort — oftentimes for 8 hours. The closest physical approximation is long distance bicycling — in which one is essentially performing one unvarying movement (repetition) as long as necessary to get where they want to.

It’s not the Tour de France — but takes as long as it takes — until one gets there. Rather than being as fast as one can get there, the preferred pace is what allows them to enjoy the ride. The physical exertion is secondary but a necessary ingredient of the total experience in learning more about one’s self — and how one will respond to varying challenges. Fitness doesn’t come in a test tube — or in any one measure — but is the total response one has at their command and mastery — even if finding that out for the first time what that is. That can change from moment to moment, and position to position.

It would be a simple matter if all one had to do was load up a barbell as heavy as possible — but then, what is one doing with it? For most people, the more weight they use, the less they do — because the muscle has to remain contracted throughout the entire range of the movement — which precludes proper breathing. Breathing also requires the alternation of the muscles involved to contract and relax — to move air in and out of the body by the same principles of fluid dynamics that moves blood — by the pressure differences caused by changing volumes. That is the ultimate significance of muscle contractions (compressions) alternated with relaxations (expansion) — as is made possible when the weight moves from zero to 100%.

In that way, the muscle can work indefinitely. The reason for conditioning, is to succeed and not fail. That is the flaw in high-intensity training. The objective is to succeed and persist — and not fail prematurely when it is inconvenient to do so. 50–100 repetitions should be enough to maintain those capabilities — no matter how old one gets. It’s the movement that matters — and not the resistance.

One OR the Other

One OR the Other 

Both. I go to the gym and exercise with light weights once a week — as my heavy workout. But every day when I wake up, I exercise those same movements without weights by simulating those contractions by flexing/extending at the extremities of the wrist, ankles and neck — to aid in the recovery from those once a week higher intensity workouts. If you only work out at the gym once a week and do nothing else for the rest of the weeks, muscle soreness will increase for several days due to the inflammation not being pumped out of the muscles with those light contractions.

As most people are familiar with, when muscles contract, they release energy as well as break down into waste products — that remain in the tissues until the body slowly dissipates it — which can be sped up by effecting muscle contractions of lesser intensities. Those lighter contractions and relaxations are not nothing — but serve the primary purpose of enhancing the circulation to pump the waste products out — and in that manner, producing the space for new nutrients to enter — which is the principle of fluid dynamics, or how fluids flow. If the fluids are stagnant because of the accumulated waste products, and no pumping action of the local muscles, then the heart, which is only a one pound organ, is not strong enough to force the blood into that stagnation or resistance — but simply returns to the heart because that is the path of less resistance. It does not have to go to and through the most distant and smallest capillaries at the most distal ends of the body — and that is why people have that bloat and inflammation accumulating at their extremities — and then backing up towards the center of the body more obviously.

A trained eye can also see that happening throughout the body — as well as realizing the simple remedy of producing the muscle contractions at the wrist, ankles and neck, as the most productive movements one can do. However, most people have been told that the reason for their exercise is to work the heart harder and faster — and are dumbfounded with people exercising in that manner all die of some manner of heart failure — because you’re not going to get a one pound organ to power a 600 pound deadlift, squat or bench press! — and if you do it often enough, the failure of that organ is predictable and inevitable.

Meanwhile, the voluntary muscles of the body — and particularly at the extremities, remain unexercised or underexercised so that the bloat and inflammation builds up — destroying the nerves at these sites of poor circulation (neuropathies). If these muscles at the extremities are simply articulated to maximize the contraction alternated with the relaxation from these extremities of the wrists, ankles, neck, that will optimize the flow through those tissues — and that is the process by which one maintains its health, functioning, and allows for growth beyond present capabilities. It’s not that wanting bigger arms makes one grow bigger arms — but that one does all the right things that makes that growth possible — and inevitable.

It’s preposterous to think that one can exercise once a week at a gym and then do absolutely nothing else for an entire week — or just as likely, to do the same workload unvaryingly each day — without at some point placing/facing a greater demand requiring the body to adapt by providing a margin of reserve for those irregular extra-ordinary challenges. That’s what makes one fit right? Being able to do what one normally does regularly, but also having that extra gear and reserve for facing the extra-ordinary — because life is unpredictable in that way. Failing to meet that challenge, is frequently the way many go.

Because of the teaching that one thing is unrelated to any and every other thing — rather than in seeing the connection between things, they think all 600–800 muscles of the human body act unrelated to any other — than that the skeletal muscles of the body all connect to the center — starting at the extremities which are only three — the hands, feet and head — and so instead of developing these grossly disproportionate muscularities one sees so often in gyms — working them properly from those extremities back towards the center (heart), ensures the proper proportional development by exercising them in the way they were designed to work — and not just having a much of over- and under-developed body parts pasted together. That was the ideal the old-time bodybuilders strove for — and not today’s grossly disproportional developments that would be unrecognizable and offensive to the classical sculptors renowned for those figures of great proportions, symmetry, and integrity.

That was the point.

The Resistance Within

 The Resistance Within

Every person is their own “Primary Care Provider" rather than the designated, specialized health professionals. That is to acknowledge that one is primarily responsible for their own best health and well-being — and everybody and everything is secondary in that endeavor. That includes researching and choosing the best professionals in every field to assist them in achieving their ultimate objective of attaining the best life possible for themselves — and not just be the best customer/client a professional ever had. There is a difference — because not every professional or amateur, is equally good and competent. One has to make those determinations as well — and not go by their sales pitch, marketing program, or sincerity in saying, “Trust me.” One is their own ultimate judge and jury of such matters, as well as every decision they make in life.

If they choose well, life will be successful — but if they choose poorly, things will turn out badly. Fortunately in most things, it is never too late to see the light and course-correct — because that too is life, and maybe the better part of it. That’s how one' improves — and not the fantasy of making one decision, and then living happily forever after. Even the great ones failed a thousand times before achieving their greatest successes. That is every “greatest story ever told.”

In health, that is invariably the story of the runt of the litter and the 98 lb. weakling transforming themselves into the renown human specimen — because that was the drive and necessity for their very survival. It was either that or they would perish — at every opportunity to do so, but fatefully, they chose and acted wisely, and continued for another day. Such individuals then became famous for their resilience and persistence in the face of all odds. It did not matter how daunting the obstacle, they would overcome them as their signature style at living life large.

But it doesn’t just happen; those are the people in the habit of overcoming every obstacle — and when they fail, simply consider it practice until they eventually succeed. And then if they don’t, they’ll perish like everybody has before them — but know they gave it their best shot, and so went out on top regardless of the outcome. So that is the question to ask of oneself — each and every day — and how to get there, and not just settle for arbitrary goals others say will guarantee them eternal happiness and immortality.

There is a tendency to get caught up in such lofty and far-flung goals rather than remain focused on the simple matters at hand — known as the “attention to details,” yet it is this latter, that makes the most difference. This is why a rare few achieve remarkable results — while the vast majority come to regard their efforts as futile, or hardly worth the effort — because they’re focused on all the wrong things. It’s not about how many calories they burn, how profusely they sweat, how much pain they endure, how elaborate their theories and explanations, or how much weight they lift. What makes the difference, is how well they increase the health/life-giving circulatory effect to the part of the body that needs it the most. That is more than just thinking to make the heart work harder and faster — because that is not the ultimate and greater objective: it is the greater circulatory effect — that can be achieved when all the muscles of the body assist in that task, and not just the burden of the heart alone — even working against all the others — as though that was a smart thing to do.

That is the primary function of all the muscles in the body, and when one understands that, it is a simple matter of designing movement that effects that most optimally — regardless of equipment external to the body, or even moving the entirety of the body itself. What one wants to know and achieve, is how to optimize the flow to the areas one can benefit from the most — to produce the greatest functioning and health, and from that, all the other attributes are derived and manifested — rather than vice-versa. In a cause and effect world, one has to properly identify which is the cause and which is the effect — and mere correlation is insufficient to this understanding and purpose. It is not a co-incidence that things happen; that is the fallacy of epidemiological studies.

“There is a reason things happen.,” and not that if one does anything, they achieve the desired results. Of course they may attain many other unintended consequences — like injuries or loss, which is inevitable in a cause and effect world. Nothing happens randomly — although there can be unintended results. That is, it may make things worse, and become the problem — rather than its solution. That happens frequently when a plausible explanation is not true — which is the old wives tales that are commonly believed as the truth — rather than the actuality of the results. When this is pointed out, the resistance against the obvious, is simply increased — instead of rethought — to achieve a more effective level of understanding.

That is the unfortunate legacy of many physical regimens. Simply harder is better, rather than taking the time upfront to develop clarity. One wants to be as busy as possible so that there is no possibility for thought and understanding — before applying maximal effort and force. It may be that a lighter touch with a better understanding is all that is required. In exercises, it is the movement itself that is the benefit and not the resistance against it — and then not doing it properly. The proper movement, produces the alternating full contraction with a full relaxation — whereas the steady state muscle impedes that flow no matter how hard the heart is working. That is also the definition of what it means to be “aerobic.”

That produces dysfunction and failure — whether one is sedentary or riding a stationary bike. The flow is not induced where the muscle involved is not moving — from fullest contraction to fullest relaxation — which is what modern bodybuilders and previously, muscle control artists, understood and actualized. That control could be achieved entirely without equipment — but equipment could also be designed to instruct one on where the movement requires the muscle to be in its most contracted state, and in which position it must be in its most relaxed state. That was the genius of the Nautilus machines. The inventor designed the movement to effect those muscle states — regardless of the resistance used. That’s how the human body works.

This is particularly important as one ages — or desires to strengthen a weakness. It is the range of movement that is significant — and not the resistance increased at the expense of this range. The range is the resistance.

The Most Basic Fitness Program

 The problem for most people is not that they don’t know how to exercise — but that they don’t know what a muscle contraction is, and the powerful effect it has on the functioning of their body. Most people “know how to exercise” — even if it doesn’t do them much good — but the effects of muscular contractions are unmistakable and undeniable.

The difference is that just burning calories is insufficient to achieve the desired exercise effect — as is obvious in the many people who get plenty of “exercise” but not the desirable effect of optimizing the circulatory effect — that occurs because the muscles contract fully — just as the heart must to be an effective and efficient pump. The design and evolution of the heart is that is always working automatically — not just to pump blood to itself (cardio), but more importantly, to pump blood to all the other parts of the body — and particularly, the extremities — which are the important sensory organs of the head, hands and feet.

These organs are frequently underutilized and underexercised in modern life because the tools and technology minimize the need to maintain them in optimal condition for those purposes. Thus in general conditioning programs, the importance of exercising these most vitally important organs are minimized or overlooked entirely — but observant people can detect the lack of functioning and movement indicative of inflammation, swelling, and bloating at those sites to be the best indication of that individual’s health and well-being — as the most apparently visible.

People just assume that a double-chin and swollen face, swollen (inflamed) hands and feet are the products of natural aging — rather than the indication that those areas and organs are being neglected — in favor of much less critically important parts (muscles) of the body — that makes a huge difference in outcomes in later life as those inefficiencies and toxins build up in the tissues with no way to escape — and rejuvenate and revitalize with fresh nutrients.

The value of exercise is the extent to which the contractions fully expell the accumulated residual toxins in the tissues — as the purpose and meaning of circulation — all the way out to those extremities. That is the circuit — which can be limited to where there is actually the movement (contraction) of those muscles. Simply holding a heavy weight provides no such movement — no matter how heavy the weight. Movement would require the alternation of muscular states from contraction to relaxation — which is the same action of the heart, especially if it is choreographed to be rhythmic in that way (repetitions).

A good number to shoot for is 50–100. Admittedly, one could do more, but 1,000 repetitions of a single movement would take away the opportunity to do 20–10 more of different exercises that would provide greater value than just the one over exercised part — at the expense of all the others, with the added downside of repetitive stress in doing too much of only one movement. With 20 different movements, there is a reasonably good chance one can articulate and lubricate most of the major joints of the body daily — and easily for at least 50 repetitions — just as a health practice, and a sufficient warmup for whatever one can expect to encounter in the normal course of daily living.

That is the conditioning one hopes to establish as the baseline fitness for the rest of their lives — so it is a good habit to get into — no matter what else one will do in life. That would enable them to meet the ordinary challenges of life — which is more important than doing just one thing proficiently and exclusively — like the person who only does bench presses and nothing else. Most people who prefer to have a well-balanced physique and development — as that is what is impressive aesthetically as well as functionally —rather than as is usually seen, the large upper body with puny legs, or the well=developed legs with puny upper body, etc.

In a combat (competitive) situation, the well-trained individual knows to look for the obvious weakness and vulnerability of their opponent — and exploit that, rather than attack strength on strength. That’s why the first minutes of any bout is usually this feeling the opponent out — rather than a predetermined attack no matter what. The best read of another’s capabilities are the most obvious and visible — which are usually the neck, forearms and lower legs (feet). If those areas look inflamed (swollen), they are likely to be painful and nonfunctioning as well — whereas the person with outstanding dexterity and balance, have well-defined feet, hands, neck muscles — and the resulting control.

Most people miss that and in fact, never look at those organs as the best indicator of general health and capabilities. Because of that inattention to those areas, they are also the parts of the body that deteriorate first and affect all other subsequent movements — even to the point in which they have to be amputated for that lack of circulation. that is likely to happen at the feet, but when it happens at the head, it is usually not suspected that it could be from that same lack of optimal circulation to the head and brain that allows the buildup of toxic byproducts that allow for no space for the new nutrients that would revitalize its health.

The head and brain, like all other parts of the body, require effective circulation to maintain and achieve its best health, functioning and well-being — but most just look at a non moving head (relative to the torso), and think nothing of seeing a very swollen or atrophied neck, and think it has nothing to do with brain functioning and development — especially in later life — and think there is nothing they can do about it, when obviously, that is the most important and easiest parts of the body to impact positively. Most conventional exercisers don’t account for it at all in their training programs — when clearly, that is the key to maintaining health and fitness when all the other participants have stopped thinking it can be effective anymore.

It is a simple matter of effecting the flexors and the extensors of the extremities at their greatest range of movement for a sufficiently high number of repetitions (50–100) daily — and maintain that regimen for as long as one wishes to be an optimally functioning human being — fully capable of having to do whatever they have to do. That is being fit for life — how it matters.

"Functional Fitness"

 When one has a problem, the most obvious thing to do is to solve that problem expressly and directly — and not simply solve any other problem, thinking that will be the answer. Yet that is what a lot of exercisers do — which is the thinking that any effort is as good as any other, rather than focusing on what specifically needs to be done at that critical moment — and nothing else will do. When the house is burning down, one needs to get out as quickly as possible — and not simply brush their teeth as usual, or has vowed to do everyday, no matter what.

That is simply developing the proper priorities that need to be done most urgently and specifically — and not that anything will do equally well. If one has a back pain upon arising, it would be most appropriate to direct one’s attention to that need — before all else, because that is what one’s body is telling them to do — and not simply follow a boilerplate exercise program designed for those who have no such problem. This happens more than people like to admit — when they frequently note that some area is improving greatly, while others fail to respond. The appropriate action is to address that weakness — rather than doubling up on where one is proficient, and dismiss that lagging bodypart and attribute it to “genetic” deficiency — that would continue to be unresponsive no matter what.

But that increasing imbalance between their strengths and their weaknesses will always result in the critical failure — despite the whole purpose of exercise being to deliberately and systematically strengthen those weaknesses — to become a better all-around individual that makes them truly more fit. Otherwise, they have a handicap — for which they have to compensate and compromise all their other strengths to accommodate — until all those efforts fail, and that weakness becomes their virtual “Achilles tendon.”

Many people actually experience this condition literally — and find all kinds of ways to work around it — and so it never gets better, and actually gets worse — even predisposing themselves to such injury — despite of all that they do — while doing nothing actually to strengthen it. That would be simply stretching it — by moving the knee out past the toes, as in the static lunge, or the toe lift to heel lift. This is the movement that most gym exercisers do wrong — or simply, not at all — claiming genetic defect, rather than not knowing how to do it properly and effectively. Instead, they will often be advised by those who claim to know better, that they should not move their knees past their toes in squatting or at any time — or to put a weight plate under their heel to accomplish that same effect — of not stretching out the Achilles tendon and other tendons, ligaments, and fascia of the critical ankle/foot axis. The foot was designed and evolved to be a lever against the earth — that allows one to stand, walk, run, jump, dance and any number of movements requiring the greatest articulation of the foot movement — and that along with the fullest articulation of the wrist, and neck, makes one fully functional — much more than any other movements of the body.

Those are the expressive organs of the human body and most uniquely distinctive from all the other animals. The cessation, or limited expressions of such movements, is what typically characterizes aging and deteriorating health in humans — more than the heart and core muscles. That is what makes people truly and impressively functional — as long as they live — and become a problem when they become inert, inflamed, swollen, and misshapened by what is called arthritis or neuropathy — which is the dying of the nerves (and muscles) at the furthest extremes from the center of the circulation — and thus where exercise makes the greatest difference.

It is accurate to note that the liveliness at the extremities of the head, hands and feet, is mostly what distinguishes vibrancy in people — and especially, older people who can be observed to have little movement at these sites — and that limited range, works its way back towards the center — and not vice-versa that most people think is so. That is to note that what the dancer is doing with their feet, hands, and head is far more apparent than how their heart is functioning — if that is a concern at all. Likewise for the aging pianist or artist. The measure of their proficiency is the productivity at the hands, feet, and head — as the obvious measures of functionality and productivity. That is the output, and not the inputs — which tell one nothing.

Yet that is how many contemporaries measure functionality and productivity — which is the end-result of health and fitness. We don’t determine the worth of a car by simply how much fuel it burns. We want to know how far it gets us on a certain amount of fuel — or inputs, including skill and time. All that is usually dismissed or overlooked by those who claim to know better — but make very little difference in the world. The proof is in the product — and not simply doing what is fashionable to do.

Most of what such experts call “functional fitness,” has very little to do with actual functioning — in these productive ways — but become ends in themselves. It’s easy to see with chinups or pushups that many such instructors will insist are true measures of functionality — but how so? And while walking five miles everyday may seem innocuous, what is being accomplished except to say that one does it each day — while continuing to age in the conventional manner? Then one can claim to be in good shape for a person who looks older than they actually are. That is true for a lot of aging exercisers — that despite all their efforts, maybe they’re not on the right track. They should look healthier than they do — as the direct result of what they do, and not claim the genetic deficiency as their problem for everything.