Too many athletes are fit but unhealthy. Excess high training intensity or training volume and/or excess consumption of processed/refined dietary carbohydrates can contribute to reduced health in athletes and even impair performance.
The global term we place on unhealthy athletes is the overtraining syndrome. In this current opinion, we propose that two primary drivers may contribute to the development of the overtraining syndrome, namely high training intensity and the modern-day highly processed, high glycemic diet.
Yes. You can eat junk food and get in shape provided you monitor your calorie intake and meet your essential protein and fatty acids needs. Junk food should never make up the bulk of your diet, even if the food choices fit your calorie needs. Junk food isn't filling and may leave you feeling hungry.
Yes, it is possible to get fit without strictly controlling your diet, but the results may be less optimal compared to a balanced approach that includes both exercise and nutrition. Here are some key points to consider:
However, while the terms “healthy” and “fit” are often used synonymously, the words have entirely different meanings and can be separate states of physical being. This means that you can be very healthy and may not be fit, and you can be very fit and may not be healthy.
Although exercise helps build lean muscle, a poor diet can cause muscle loss. Poor nutrition, especially a lack of sufficient protein in the diet, causes the muscles to break down for energy, preventing the growth of lean muscle and depleting the body's already existing lean muscle stores.
Health and Fitness: Separate and Equally Important
The internal working state of that athlete, however, may be at arm's length from genuine health. In actuality, an athlete can be fit but unhealthy (Fig. 1).
You can maintain weight if you can balance the calories you burn and consume on a daily basis. By counting how many calories you eat from junk food, you will realize you have to eat a lot less throughout the entire day than you usually would. This is the cost of eating high calorie or junk foods.
Key takeaways: When you work out too soon after eating, it may cause gastrointestinal (stomach) issues that affect your workout. General guidelines suggest exercising 1 to 2 hours after a small meal and 30 to 60 minutes after a snack to fuel your workout and prevent stomach problems.
Being Thin Can Come With Health Complications and Body Image Therapy Can Help. Sometimes, being underweight can have more immediate adverse health effects than being overweight. Often, fatness is linked to high blood pressure and cardiac issues. But, being too thin takes a more immediate toll on your heart.
“Being fit is always healthier for you, but it does not negate being overweight,” reiterates Dr. Cho. “You can't carry excess body weight without there being repercussions. Losing a few pounds can make a big difference for your long-term health.”
Poor nutrition can significantly hinder athletic performance. For example, a lack of carbohydrate intake can lead to fatigue, decreased concentration, and impaired performance - depending on the energetic demands of the sport. Protein is required for recovery and adaptation to training.
Previous studies have examined the “fat but fit” paradox, revealing that greater levels of physical fitness may diminish the harmful consequences of excess weight on cardiometabolic risk. Despite the above, specific information about the “fat but fit” paradox in prepuberal population is scarce.
The physical changes from consistent exercise—such as reduced fat, improved muscle tone, and better posture—make you look more attractive.
Research shows that after a cheat meal, the body increases its metabolism, causing you to burn calories faster. This is caused by increased levels of leptin, a hormone secreted by fat cells and responsible for maintaining energy balance in the body.
Many people assume that having a smaller body or lower body weight is a sign of good health. But this is a common misconception. A person's weight is just one of many factors that influences their health. And, what's more, a low body weight can come with real health risks.
You may become underweight for many different reasons. You may be born naturally small and your low BMI can be due to your genes. You may have a very high metabolism and find it hard to put on weight, even if you eat foods that have a lot of calories.
“The rate at which someone regains their fitness levels, in both muscular and cardiorespiratory measures, is dependent on several factors including the programming, previous fitness levels and exercise experience, as well as age,” says Crockford.
In contrast to those metabolically healthy obese, there are also of subsets of patients who are considered “normal/healthy” weight, but demonstrate increased metabolic/cardiovascular risk.
Experts define physical fitness as “one's ability to execute daily activities with optimal performance, endurance, and strength with the management of disease, fatigue, and stress and reduced sedentary behavior.” This description goes beyond being able to run quickly or lift heavy weights.
Symptoms and warning signs of overtraining
“It's natural and expected to feel fatigued after challenging training sessions,” Dr. Goolsby says. “But feeling like you aren't recovering between sessions or experiencing overall fatigue and difficulty pushing yourself during workouts can be indicators of overtraining.”