Physical fitness training is practice and repetition that can improve:
- speed
- strength
- power
- balance
- flexibility
- coordination
- endurance
These various measures of fitness can sometimes be forgotten because for many people ‘losing weight ‘ is the primary goal of physical fitness training. Improvements in in fitness occur during rest periods between training sessions.
Improvements in physical fitness occur over different time scales. Fat metabolism can be activated in hours. Muscular improvements can happen in days. Nervous system and muscle recruitment in days. Mitochondrial, cellular and blood cell and new capillary growth take place over some weeks. Connective tissue and bones will adapt in months of training.
Gains can be maintained with consistent training. Training intensity and volume levels can increase. With poor nutrition injury and breakdown is inevitable. There are metabolic systems and processes that are super efficient and are the body’s primary function. The body will also have secondary less efficient back up processes to keep us alive and performing physically. But sometimes at a cost. Lower immunity, reduction in essential vitamins and minerals and weakness in muscles and organs.
It is vital, especially during heavy physical activity, that nutrition is adequate. The measure of adequacy is this: can your body repair and rebuild tissues that are full strength and fully functional? A complete and optimal diet does not just replace calories. A focus on calories is wrong.
Food should be essential fats, vitamins and minerals. These elements allow cellular rebuilding. Carbohydrates, especially highly refined carbs may be harmful to training goals and physical fitness. Carbohydrates for goal races or occasional use should be okay.
Don’t reduce training effects with a bad diet.