Improve Sports Fitness

As mentioned before, sports fitness does not encompass a singular definition but includes several factors that may impact physical performance. So for someone looking for different ways to increase sports fitness, it’s imperative to focus on all factors that influence it and work on them one by one.

Some key factors to focus on for improving sports fitness include the following:

Nutrition

The human body needs energy and fuel to compete and participate in sports activities, and most of this energy comes from food. Whether you are swinging a bat or doing strength training, it is essential for the body to keep converting calories into energy to perform to the best of its abilities. Most professional athletes and sportspersons rely on rigorous meal plans and diets. However, it is possible for a common man to get more or less similar benefits by tweaking their daily nutrition without any extreme measures.

So if you are wondering how to improve physical fitness by changing your nutritional habits, try eating foods rich in healthy proteins, carbohydrates, and fats. Many falsely believe that the human body only wants simple sugars and energy gels to fuel high-intensity workouts. However, it requires a mixture of fruits, vegetables, and natural foods that influence overall sports performance.

A study performed in 2019 found that endurance athletes who rely on a short-term Mediterranean diet are more likely to notice improvements in their exercise performance. Remember that a Mediterranean-based diet includes fruits, vegetables, whole grains, and heart-healthy fats like nuts, seeds, and olive oil.

Metabolism

The term ‘metabolism’ describes how the human body utilizes the energy derived from food. It reflects your metabolic health and indicates what happens when you have food or drink. Some individuals have slow metabolic processes which force the energy to be stored away and lead to weight gain. Others with faster metabolism readily use energy as soon as available.

Metabolism also determines how the human body regulates blood sugar. In a healthy sportsperson, the body releases a hormone called insulin that goes into the bloodstream and absorbs all sugars. These sugar molecules are later used by the body for fuel thanks to the action of insulin. In people with poor control over their blood sugar management, the body does not produce enough insulin and is unable to remove sugar from the blood. Hence, it is imperative not only to eat well but also to keep an eye on the metabolism to ensure that the body can use all the energy it derives from food and use it to improve sports performance.

Proper Hydration

An important yet overlooked aspect that determines sports fitness is hydration. Hydration levels must be a top priority for people, whether they are out in the field competing under the scorching sun or working with a personal trainer inside the gym. No matter how one exercise, the body keeps losing fluids through sweat. This is because the muscles are producing extra heat that tends to increase the core temperature. With the temperature rise, the body attempts to turn on the sweating mechanism to provide short-term relief. Research suggests that a person can lose 3 to 4 liters of fluid through sweating every hour.

Considering these statistics, it is imperative to keep replacing the body that is losing by the hour, and a failure to do so can trigger dehydration. Dehydration, in turn, can lead to several side effects, such as an increased risk of injury, reduced muscle strength, and even a heat stroke. As per the American Council on Exercise, aim to drink 8 ounces of water up to 30 minutes before a workout, 7 to 10 ounces every 20 minutes during it, and 8 ounces of water 30 minutes after finishing the exercise.

Recovery

Recovery is one of the most important ways to increase sports fitness that many people tend to ignore. The recovery process not only rids the body of unwanted pains and aches but also prevents injury by giving the muscles a chance to heal. Inside the human body, healing takes place on a cellular level and involves replenishing the depleted energy stores so the body can perform well in the next workout session. The easiest way to improve recovery and sports fitness is by resting all major muscle groups of the body for 1 to 2 days following activity. Some other recovery-focused strategies include stretching, physical therapy, and using recovery tools like handheld percussive massagers or foam rollers.