Individualized Training

It’s widely acknowledged that physical activity is beneficial to health, and its positive effects on cognitive function are also well-documented. Regular exercise is thought to help maintain youthfulness in both the body and mind.

However, many individuals strive to elevate their physical activity to a more structured training regimen. Whether preparing for a marathon, aiming for a personal record in weightlifting, or simply seeking to achieve a desired physique, focused training is essential.

Yet, the outcome isn’t always as anticipated. We’ve all encountered individuals who, seemingly without effort, outperform us in fitness endeavors—those who can lift weights effortlessly or run laps around us with ease.

Even with meticulous attention to diet, training, and recovery, some individuals appear to possess an innate athleticism that sets them apart. Factors influencing this may range from muscle fiber distribution to unique physiological traits and skeletal structure.

At the heart of these differences lies genetics.

Exercise-Related Genes

Significant research has focused on identifying gene variants associated with exercise capabilities. These genes are implicated in critical biological processes including energy metabolism, cellular growth, hormonal regulation, and enzymatic activity.

But which genes have the most significant impact on cardiovascular fitness, muscular strength, and anaerobic power (such as sprinting)?

A new investigation aimed to determine these effects through a comprehensive review and meta-analysis of existing studies on gene-exercise interactions. The review considered the quality of research methodologies and included studies focused on healthy, untrained adults aged 18 to 55, with interventions lasting at least two weeks and involving a minimum of three sessions per week, excluding dietary changes. A total of 29 studies met the criteria for inclusion.

Aerobic Fitness Insights

The analysis revealed that approximately 44% of the variation in aerobic fitness—measured by increases in VO2 max following exercise—can be traced back to known gene groups. The ACE gene variants emerged as the most significant contributors, followed by the COX4I1, CS, HADH, PFKM, and PGC-1α genes.

Muscle Strength and Genetics

The genetic influence on muscle strength is even more pronounced, with around 72% of the variability in strength training responses attributed to specific gene groups. Key players include variations of the ACE, AKT1, COX4I1, mTOR, and VEGF-A genes.

Anaerobic Power Variability

The genetic impact is most substantial regarding anaerobic power, with roughly 80% of the variability in gains post-training directly linked to certain gene groups. The HADH gene variants are particularly influential, along with the CS, MAFbc, and PGC-1α gene groups.

In summary, this analysis highlights that genetic variability plays a crucial role in the differences observed in fitness adaptations among individuals after training.

Caveats to Consider

It's important to note some limitations in the study. As it encompassed various research endeavors, specific gene variants were not individually examined. Additionally, some studies had relatively small sample sizes. Despite the focus on untrained individuals, initial fitness levels varied among participants.

Interestingly, some gene variants appear to influence multiple fitness dimensions, which may explain why certain individuals excel athletically. Conversely, other variants seem to correlate more closely with specific fitness attributes, shedding light on why some people may excel in particular areas.

Nevertheless, the key takeaway is that everyone shows progress with training. Focus on your own fitness journey rather than comparing yourself to others. Are you achieving your personal goals, even if the improvements are modest? If so, you're on the right track.

Let's keep moving forward!