7.3) Exercise Performance
Exercise performance is affected by many factors. This section examines your genetic makeup to determine if your blood pressure, energy levels and oxygen uptake are helping you or slowing you down when you exercise.
Make exercising easier. Be conscious of the areas in which your body needs help. Be sure to help your body, not fight with it when you exercise.
7.3.1 Blood Pressure
How well your body regulates blood pressure
High blood pressure, also called hypertension, means that there is too much pressure in your blood vessels. This can damage your blood vessels and cause health problems. High blood pressure usually does not cause symptoms; however, it can be dangerous if it goes undetected. It is more common in the aging population. If you are genetically prone to high blood pressure you can make proactive lifestyle choices to decrease your risks.
If you have variations in this panel, you may want to consider the following to enhance your fitness:
- Manage your weight and engage in moderate exercise.
- Decrease your intake of sodium and increase water and foods rich in antioxidants (beta-carotene, vitamins A, C, and E).
- Closely monitor your heart rate while exercising.
- Avoid smoking and exposure to cigarette smoke.
- Avoid lifestyle risk factors including excess salt, body weight, and alcohol.
- Omege-3 rich foods and oil supplementation can be effective in preventing cardiovascular disease.
Some examples of genes that have been associated with blood pressure regulation are:
AGT: Angiotensinogen is involved in constriction of blood vessels and increased blood pressure in response to exercise. Variations is associated with susceptibility to hypertension.
CREB1: Influences heart rate regulation in response to exercise.
GNB3: Helps regulate blood flow and dilation of blood vessels. Associated with risk of high blood pressure.
NOS3: Encodes an enzyme that produces nitric oxide, a potent antioxidant that helps control blood pressure. It helps protect the body against oxidative damage from by-products of natural metabolic processes and harmful environmental substances.
Feeling tired?
Studies have shown that individuals with the risk variant in energy related gene UCP1 risk variant can mitigate their risk for decreased resting energy expenditure with exercise.
Some key players in energy availability and metabolism are mitochondria, fatty acid oxidation, glucose utilization, thermogenesis, ATP.
7.3.2 Energy Availability
How well you utilize energy during exercise
Energy metabolism and oxygen-glucose transport are vital functions to maintain energy levels for sustained physical activity.
Variations in this panel can affect the body’s ability to respond quickly to exercise and may cause some fatigue-related energy issues during exercise. They are also related to a lower metabolic rate at rest which can make it harder to lose weight.
If you have variations in this panel, you may want to consider the following to enhance your fitness:
- Consider eating lightly prior to workout.
- Eat small, consistent meals throughout the day to supply your body with energy.
- Exercise to increase your resting metabolic rate.
Some examples of genes that have been associated with energy utilization are:
PPARGC1A: Regulates mitochondrial biogenesis, fatty acid oxidation, glucose utilization and thermogenesis. Variations have a negative effect on mitochondrial function. Endurance exercise has been shown to activate this gene in human skeletal muscle.
UCP1: Encodes a protein used to generate heat by thermogenesis in the mitochondria of brown adipose tissue. Thermogenesis is a significant component of your metabolic rate, which can potentially be stimulated to increase energy expenditure and fat oxidation.
7.3.3 Energy Metabolism
How well you break down nutrients during exercise
Metabolism refers to all physical and chemical reactions involved in maintaining the living state of cells and organisms. It is closely linked to nutritional health and the availability of nutrients required for energy formation, storage and use. Metabolism is influenced by your age, sex (men generally burn more calories at rest than women), proportion of lean body mass, as well as genetics.
Variations in this panel may result in decreased energy metabolism and lower availability of energy sources during exercise.
If you have variations in this panel, you may want to consider the following to enhance your fitness:
- Eat a cleaner and healthier diet, consisting of fresh fruits, vegetables and whole grains.
- Consider more sleep and exercise to counter slower metabolism.
- Take digestive enzymes.
Some examples of genes that have been associated with nutrient break down are:
AMPD1: Encodes an enzyme that processes high-energy compounds called ATP. Variation is associated with a complete deficiency of the AMPD protein and diminished AMP metabolism that produces muscle fatigue, weakness and cramping.
PPARD: Mediates fatty acid oxidation, lipid metabolism and the production of glucose for energy consumption. It has also been linked to mitochondrial biogenesis, angiogenesis, and muscle fiber type. A rare variation is associated with an increase in the beneficial impact of endurance exercise on HDL (good) cholesterol levels and increased fatty acid oxidation, and nutrient uptake by muscles. Variation is found more often in athletes.
7.3.4 Oxygen Uptake
How well you manage oxygen during exercise
Maximal oxygen uptake (VO2 max) is the ability of working muscles to utilize the oxygen delivered to them. It is based on “milliliters of oxygen used in one minute per kilogram of body weight” that can be delivered to peripheral organs, including skeletal muscle. It is a measure of cardiorespiratory fitness – the ability of the body’s circulatory and respiratory systems to supply fuel and oxygen during sustained physical activity. Oxygen delivery to tissues is dependent on lung and heart function.
Genetics account for about 50% of your VO2 max aerobic potential. Regular exercise is the most effective way to improve cardiorespiratory fitness and your VO2 max aerobic capability. VO2 max is a good predictor of performance capability in aerobic events such as distance running, cycling, cross-country skiing, and swimming.
After 25 years of age, oxygen uptake decreases at a rate of about 1% per year but can be greatly influenced by aerobic training. VO2 max can be increased significantly in just 8-12 weeks of training.
If you have variations in this panel, you may want to consider the following to enhance your fitness:
- Work out at an intensity that raises your heart rate between 65-and-85% of its maximum for at least 20 minutes 3-to-5 times a week.
- Engage in consistent aerobic conditioning to increase your VO2 max value.
- Work with a fitness professional to improve your results.
Some examples of genes that have been associated with oxygen uptake are:
ADRB2: Plays an important role in the regulation of the cardiac, vascular, pulmonary, endocrine, and central nervous systems. Associated with elite endurance sports performance.
ADRB3: Signals your adipose tissues to break down stored fats for consumption. Improves cardiac function and lung fluid clearance after exercise.
AMPD1: Encodes enzyme that processes high-energy compounds called ATP, involved in regulation of energy during exercise.
NFIA: Associated with hematological parameters of endurance athletes.
NRF1: Activates genes that control respiration in mitochondria, which produces energy, and influences oxygen uptake and capacity.
PPARA: Mediates fatty acid oxidation, lipid metabolism and the production of glucose for energy consumption. Expression of PPARA is higher in type I (slow-twitch) than in type II (fast-twitch) muscle fibers.
PPARGC1A: Regulates mitochondrial biogenesis, fatty acid oxidation, glucose utilization and thermogenesis. Variations have a negative effect on mitochondrial function. Endurance exercise has been shown to activate this gene in human skeletal muscle.
VEGF: Involved in both the formation of the circulatory system and the growth of blood vessels from pre-existing vasculature. Variation is associated with an advantage in endurance performance and greater increase in the maximal oxygen uptake in response to aerobic exercise.