Can Your DNA Explain Why You Struggle with Cardio? Science Says Yes, and Here’s How
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Researchers have found that our genes play a big role in how we respond to exercise. They identified 13 genes that influence three main areas of fitness: cardiovascular fitness, muscular strength, and anaerobic power. These genes can explain 44% of the differences in cardiovascular fitness, 72% in strength, and 10% in power among people who were not previously trained.
Cardiovascular Fitness and Genes
Cardiovascular fitness, or how well your heart and lungs work during exercise, can improve by about 11% with regular aerobic exercise. Several key genes affect these improvements:
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ACE Gene: This gene helps regulate blood pressure and heart health. Different versions of this gene can all boost your cardiovascular fitness when you exercise, similar to how different car engines can make a car go faster.
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Other Genes: Genes like COX4I1, CS, and HADH are involved in energy production during exercise. For example, COX4I1 helps with energy production in your cells, CS processes fats and sugars for energy, and HADH breaks down fats to use as fuel.
Muscular Strength and Genes
Muscular strength, measured by how much weight you can lift in one go, can increase by about 22% with strength training. Six key genes play a significant role in these gains:
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AKT1 and mTOR Genes: These genes act as master controllers for muscle growth. When you do strength training, they help your muscles get bigger and stronger by boosting protein production.
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ACE and VEGF-A Genes: The ACE gene also helps with muscle strength. VEGF-A, although studied less, likely improves strength by supporting blood flow to muscles.
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ACTN3 Gene: Known as the “sprinter gene,” ACTN3 helps with muscle power and strength. Its impact is smaller than other genes but still noticeable.
Anaerobic Power and Genes
Anaerobic power, or your ability to perform short, intense bursts of activity, can improve by about 12% with specific training. Genes had a smaller impact here, explaining only about 10% of the differences.
- HADH and MAFbx Genes: HADH, also important for cardiovascular fitness, is crucial for anaerobic power too. MAFbx (also known as Atrogin-1) is involved in muscle repair and growth. HADH provides quick energy, while MAFbx helps rebuild muscles after hard efforts.
Practical Applications
These findings suggest that knowing your genetic profile could help create a personalized exercise plan that works best for you. Instead of a one-size-fits-all approach, trainers could design workouts that match your genetic strengths, leading to better and faster results.
Conclusion
Genes significantly impact how we respond to exercise, affecting cardiovascular fitness, muscular strength, and anaerobic power. By understanding these genetic influences, we can tailor fitness programs to individual needs, resulting in more effective and personalized workouts. Future research will help us understand these genes better and create even more customized fitness plans.