Physical activity is essential for maintaining overall health.
It helps reduce the risk of chronic diseases and prevents premature death.
The 2018 Physical Activity Guidelines for Americans suggest a combination of moderate and vigorous intensity aerobic exercises, along with muscle-strengthening activities.
These guidelines recommend adults to engage in 150 to 300 minutes of moderate-intensity aerobic activity, 75 to 150 minutes of vigorous-intensity activity, or an equivalent combination of both.
Strength training on at least two days per week is also encouraged for optimal health benefits.
In determining a person’s health-related fitness, three main components are considered: cardiovascular fitness, muscle strength, and anaerobic power.
Cardiovascular fitness measures the efficiency of the heart, lungs, and circulatory system in delivering oxygen to muscles during physical activity.
The maximum oxygen uptake, or VO2 max, test is often used to measure cardiovascular fitness.
This test evaluates how much oxygen the body can consume during intense activity, such as running on a treadmill.
A higher VO2 max score suggests better oxygen supply and utilization, allowing individuals to perform aerobic exercises for longer periods at a higher intensity.
Poor cardiovascular fitness, on the other hand, is associated with a higher risk of cardiovascular disease and an increased risk of death from various causes.
Muscular strength refers to the ability of the muscles to exert force against resistance.
Anaerobic power involves the body’s ability to produce energy without using oxygen, allowing for short bursts of intense physical activity.
Both cardiovascular fitness, muscle strength, and anaerobic power are important factors in improving overall fitness.
However, not everyone responds the same way to exercise, and the results can vary significantly from person to person.
Genetic factors play a major role in an individual’s response to different types of physical activity.
Dr. Bernd Wolfarth, a professor at Humboldt University in Berlin, explains that while genes account for a significant portion of variability in fitness, the environment plays a larger role.
In fact, about 25 to 40 percent of the variation in fitness levels can be attributed to genetics, with the remaining 60 to 75 percent influenced by environmental factors.
Specific genes, known as candidate genes, have been linked to how the body responds to various types of exercise.
These genes may affect metabolism, energy production, and muscle growth.
Researchers from the Cambridge Centre for Sport and Exercise Sciences analyzed studies on exercise responses in individuals who were not previously trained.
Their study, which involved over 3,000 participants, identified several candidate genes that affect cardiorespiratory fitness, muscular strength, and anaerobic power.
Genes can be inherited in different forms, or alleles, with individuals receiving one allele from each parent.
In their research, they found that nine genes influenced cardiovascular fitness, six impacted muscular strength, and four were related to anaerobic power.
The researchers also examined how genetics affected exercise response.
In the aerobic fitness group, participants underwent training for 36 minutes, three times a week, for 12 weeks.
Genetic factors were responsible for 44 percent of the variability in the response to aerobic exercise.
For strength training, participants performed 174 repetitions per session at 75 percent of their one-repetition maximum.
In this group, genetics accounted for 72 percent of the differences in training outcomes.
The anaerobic power group, which involved high-intensity exercise for 5 weeks, showed much less genetic influence, with only 10 percent of the variability due to genetics.
These findings suggest that genetics can have a significant impact on how individuals respond to different types of exercise.
However, Dr. Bert Mandelbaum, a sports medicine specialist, cautions that these genetic influences are complex and still not fully understood.
As more research is conducted, it is likely that scientists will better understand the genetic patterns that influence fitness and exercise outcomes.
This knowledge could eventually lead to more personalized exercise programs based on an individual’s genetic makeup.
Future studies will help refine how we can tailor workouts to maximize individual results and improve overall fitness.
In conclusion, while genetics play an important role in how we respond to exercise, lifestyle and environment are also key factors.
Understanding the role of both can help individuals optimize their fitness routines and achieve their health goals more effectively.