World-Class Fitness, Really?

Written By Chiropractic Health and Wellness on August 28, 2013

There is a prevailing viewpoint among people that as you age you must limit your intensity, your range and variety of exercise.  In short, it is often felt that we should simply accept the limitations of aging without fighting back. The result is that we progressively lose strength, flexibility and diminish the range of things that we can enjoy in life.  While it is true that you may no longer wish to play tackle football anymore that does not mean that you cannot maintain and even increase your ability to perform at a high level in a wide variety of activities. 

As we age, we do tend to lose some muscle mass, some flexibility and some cardiovascular fitness.  However, even if you have limitations, like a degenerated hip or knee or low back issues, you can still find things that you can do and you can do them at a high level of intensity.  I am a strong advocate of fitness programs that use a wide variety of functional movement performed at high intensity.  Such things as Crossfit and P-90X would be examples of such programs.  I recently came across a succinct statement of what it takes to become fit and I thought I would share it with you.  

World-Class Fitness in 100 Words:

1.    Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.
2.     Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
3.    Bike, run, swim, row, etc, hard and fast.
4.    Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
5.    Keep workouts short and intense.
6.    Regularly learn and play new sports.

Source: The Crossfit Journal


Take the above principles and work to improve your nutrition while increasing the intensity of your exercise.  Even though you may not be experienced with lifting weights you can get someone to help you and then scale the amount of weight to a level that you can handle.  Every single thing that is listed above can be adapted to almost anyone.  Do these things consistently and you will experience amazing and rapid changes in how you feel and look.  Enjoy the pain of getting fitter.

-Dr. Tim Fargo


Posted In: Chiropractic Exercise