How can genetic testing impact your fitness training plan?
Discover how genetic testing can revolutionize your fitness training plan and help tailor workouts, nutrition, and recovery strategies for better results.
At some point in your life, you may have tried different fitness routines, diets, or training plans only to find that they didn’t yield the results you were hoping for.
In fact, there may have been instances when you felt frustrated or discouraged because, despite your efforts, you didn't achieve the desired outcomes. This is where genetic testing can play a transformative role.
If you’re looking for a fitness training program that actually works for you, you may benefit from undergoing genetic testing.
But, why?
Genetic testing provides insights into how your body responds to various types of exercise and dietary choices. By providing accurate insights into several key areas, genetic testing helps set you up for success.
In this blog, we’ll explore this topic further and help you understand how genetic testing can shape your fitness training plan, ensuring that you’re on the right track to achieving your goals.
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The first step - Why take a genetic test?
DNA plays a decisive role in your health and provides valuable insights into your overall wellness.
Genes influence your mental and physical characteristics, including weight, nutrient absorption, endurance, and stamina.
In fact, a study shows that muscle performance is heavily influenced by genetic factors, with heritability estimates ranging from 30% to 80% for various aspects of muscle strength and anaerobic power.
Specifically, the study notes that genetic factors account for:
- About 50% of the variance in muscle strength
- 45-90% of the variance in anaerobic power and capacity
- 20-40% of the variance in VO2max (maximal oxygen uptake)
The differences in these aspects owing to your genetic makeup can explain why you may be struggling with strenuous fitness activities while others excel effortlessly.
With a genetic test such as the one by GENEFIT, you can obtain the genetic information needed to help understand your strengths and weaknesses.
Moreover, a comprehensive genetic test report can prove instrumental in creating a personalized fitness plan that responds to your needs and works for your body and NOT against it.
Impact of genetic testing on fitness training
A genetic test can influence your fitness plan and outcomes in the following ways:
Impact #1 - Nutritional needs
Bodies respond to nutrition differently. Your genetic makeup influences several aspects of digestion, including the absorption of minerals and vitamins through the bloodstream.
Therefore, a genetic test can reveal predispositions to vitamin and mineral deficiencies, guiding you to create a diet tailored to meet your fitness goals and boost your energy.
Additionally, genetic testing provides insights into how your body metabolizes proteins, fats, and carbohydrates. This information allows you to design a diet that supports your fitness objectives and optimizes your energy levels.
Impact #2 - Exercise response
Your genetic susceptibility to cardiovascular endurance is a crucial consideration as it determines your ability to perform anaerobic or aerobic activities, which is the basis of all fitness plans.
Understanding your VO2 max capacity—the maximum amount of oxygen your body can utilize during exercise—can enhance your workout and overall performance.
Additionally, genetic testing can provide accurate data about your optimum recovery time. This can help tailor your fitness program as some individuals recover from intense workouts more quickly, while others require longer recovery periods due to their genetic composition.
Knowing your recovery needs is vital for engaging in suitable recovery activities and planning effective rest days.
Impact #3 - Injury risks
Genetics can influence your susceptibility to injuries related to your bone, joint, tissue, and muscle health.
A genetic test provides insights into the risks associated with tendons and ligaments.
Based on these results, you can incorporate specific flexibility and strengthening exercises to prevent injuries. Ensure that your fitness instructor tailors your workout according to your genetic results to minimize risk and enhance overall safety.
Impact #4 - Behavior and motivation
Genetic makeup affects how you respond to various factors, including stress, motivation, and repeated actions or behavior.
This explains why some people are more easily motivated by fitness routines and can stick to a workout plan more effectively than others.
Genetic testing can provide an understanding of your adherence, behavior patterns, mental capacity, and natural tendencies, guiding you in creating a training plan that aligns with your unique genetic profile.
Source: Pexels
How to apply genetic insights to your fitness plan?
Once you have your genetics test results, you can take a more nuanced approach to training that considers both strengths and weaknesses unique to you.
Apps like GENEFIT equip you with scientifically backed information to help you understand your unique genetic makeup, all in a single unified dashboard.
Leveraging this knowledge can significantly enhance your fitness journey.
That said, here are some key ways you can use your genetic insights to tailor an effective fitness plan:
Create a tailor-made workout plan
It is advisable to modify your workout plan based on the results of your gene test, especially pertaining to fitness-related traits.
Traits such as metabolism, cardiovascular health, recovery, and strength significantly impact your training success.
Companies like GENEFIT use these results to help you identify optimal workouts that suit your genetic profile.
For instance, if your genetic test shows strong cardiovascular markers but low levels of strength, your ideal workout plan might include lighter strength training combined with more intense cardiovascular exercises.
This approach allows you to address your physical weaknesses while enhancing your strengths.
Customize your diet plan
To achieve maximum results during your fitness journey, you need to adjust your nutritional plan to suit your genetic profile.
For instance, if your body metabolizes fats more than carbohydrates, you must consequently consider a diet that is low in carbohydrates and high in fats.
Implement strategies to prevent injuries
To prevent injuries, you need to incorporate fitness routines and lifestyle recommendations that strengthen your vulnerable areas.
To make this easy, GENEFIT has an in-built Injury Alerts system that analyzes your genetic data and offers a score from 1 to 100, indicating your connective tissue and muscle health. A low score implies a higher injury risk and vice versa.
Continuous monitoring allows you to adjust your workouts and prevent injuries that can put a brake on your athletic progress.
Consider optimized recovery protocols
For quick recovery, you must adjust the frequency and intensity of your exercises based on your genetic makeup. This ensures that you don't exert excess pressure on your muscles and that your body has adequate time to recover.
Excessive workouts with insufficient rest can lead to symptoms such as fatigue, muscle soreness, decreased performance, and increased risk of injury.
By aligning your workout routine with your genetic profile, you can optimize recovery and improve overall fitness outcomes.
Here are some poor workout symptoms you can avoid by leveraging the results of your genetic profile:
- Fatigue
- Dehydration
- Poor performance
- Pain
- Soreness
- Susceptibility to injuries like torn muscles
- Moodiness
- Low motivation
Key takeaway - Planning for success with genetic testing
Like many others, you work out or go to the gym with a definitive desire for results. However, it can be demotivating to not see any visible results despite using an exercise plan.
With a genetic test such as GENEFIT, you can craft a customized workout plan that suits your body and enhances efficiency for long-term success.
Moreover, by understanding your unique genetic predispositions, you can make informed decisions about your fitness journey that align with your body's natural strengths and weaknesses.
In conclusion, incorporating genetic insights into your fitness strategy not only personalizes your approach but also empowers you to optimize every aspect of your health. Whether it's through tailored workouts, customized nutrition plans, or injury prevention strategies, leveraging tools like GENEFIT can be a game changer in achieving your fitness goals.
