Reports
Health
Wellness
Almost any part of the body can suffer an injury during sports or exercise. But, the term ‘sports injury’ is used to describe injuries of the musculoskeletal system. This includes:
- Injuries of muscles
- Injuries of bones
- Injuries of ligaments and tendons
- Injuries of other associated tissues like cartilage.
Traumatic brain and spinal cord injuries are relatively rare during sports or exercise.
Sports injuries are an unfortunate side effect of working out and training. It commonly occurs due to overtraining, improper conditioning, and wrong form or technique. Warm-up and cool-down stretches play a very important role in injury prevention.
Common sports injuries:
- Sprains
- Achilles tendon
- Tendinopathy
- Fractures
- Tennis elbow
- Plantar Fasciitis
- Concussion
- Anterior cruciate ligament tears
- Low back pain
- Ankle sprain
MCT1 gene, also called SLC16A1, encodes the Monocarboxylate transporter 1 (MCT) protein. It regulates the transport of lactate and other substances. It also removes lactic acid from the muscles.
The build-up of lactic acid makes the intracellular environment acidic and degenerates the muscles. Both of these can make a person injury-prone.
MCT1 gene influences the amount of MCT you produce. The more you produce, the quicker is the clearance rate. This reduces muscle degeneration and injury risk.
rs1049434 of MCT1 Gene and Injury Risk
According to a study, rs1049434 AA genotype was associated with a higher incidence of injuries in elite football players. Further, the study also hypothesized that the T allele could play a protective role in the pathogenesis of indirect muscle injuries.
The MMP3 gene encodes the enzyme matrix metalloproteinase 3 (also called Stromelysin-1), which is associated with the breakdown of extracellular matrix during the normal physiological process.
MMP3 is required to maintain the mechanical properties of tendons. An elevated expression of the MMP3 gene is associated with increased degeneration of the matrix, resulting in an imbalance.
rs679620 of MMP3 Gene and Injury Risk
A study explored the potential relationship between the SNP rs679620 and tendon injury.
The G allele was associated with an increased risk of Achilles tendinopathy (https://pubmed.ncbi.nlm.nih.gov/19042922/).
Non-genetic factors can be modifiable or non-modifiable. Modifiable factors can be tuned through specific training methods. Examples of modifiable factors include:
- Body composition (e.g., body weight, fat mass, BMI, anthropometry)
- Fitness level (e.g., muscle strength/power, VO2 max, joint ROM)
- Skill level (e.g., sports-specific technique, postural stability)
- Psychological factors (e.g., competitiveness, motivation, perception of risk)
Some non-modifiable factors include:
- Age (maturation, aging)
- Sex
- Anatomy (alignment, intercondylar notch width)
- Health (previous injury, joint instability)
- Anatomy (bone architecture)
Get the right gear: Wear comfortable clothes that let your body move naturally and breathe freely.
Strengthen your muscles: Conditioning exercises like squats, burpees, resistance training, and aerobics can help strengthen your muscles.
Use the right technique: There’s a ‘right’ form for each exercise. Practicing that form is important to avoid unnecessary strain on the muscles.
Take adequate rest: Getting enough rest aids muscle recovery and prevents muscle injuries.
Hydrate continuously: Sweating results in the loss of essential fluids; they need to be replaced to sustain the exercise
Get stretching: Both warm-up and cool-down stretches are essential to prevent injuries.
https://en.wikipedia.org/wiki/Monocarboxylate_transporter_1
https://www.ncbi.nlm.nih.gov/pubmed/26478856
https://en.wikipedia.org/wiki/MMP3
https://en.wikipedia.org/wiki/Extracellular_matrix
https://pubmed.ncbi.nlm.nih.gov/19042922/
The Total Lung Capacity (TLC) is the volume of air your lungs can hold at any given point in time and is also a measure of how healthy your lungs are.
Your lung capacity is a predictor of your health & longevity (mortality rate).
The higher your lung capacity, the easier it is for you to inhale & exhale.
Most people do not make use of their complete lung capacity.
When you exercise, your heart and lungs work hard. When you work out, the muscles need more oxygen to handle the stress. Hence, the heart starts pumping blood faster, and the lungs need to provide more oxygen to the body to match up.
Normal adults at rest breathe in 6-8 liters of air per minute. When you are exercising, your lungs take in up to 100 liters of air per minute!
This improves the capacity of the lungs to hold more air. With regular exercise, your lung capacity will improve.
Just like how exercise makes your muscles stronger, it also strengthens your lungs by encouraging them to work harder.
Exercise ensures your body can receive oxygen quicker and more smoothly. People who exercise can receive oxygen from their lungs better than those who are not physically active.
You develop shortness of breath when your lung capacity is low. Regular exercise can ensure that your lung capacity increases, thus preventing breathlessness.
Diaphragmatic exercises are those that use the diaphragm, which is an important muscle to help you inhale and exhale. Practicing diaphragmatic exercises can make inhalation and exhalation better and improve lung capacity.
VO2max is the maximum amount of oxygen a person can use during intense physical activities. When your lung capacity increases, the VO2max improves and vice-versa.
VO2max is a very important factor for athletes, sportspeople, and endurance trainers.
The ADRB2 gene is responsible for dilating the airways (bronchodilation) and also handles calcium channels. Variations in the gene cause an increased risk of asthma.
rs1042713 and Lung Capacity
The G allele in the rs1042713 SNP of the ADRB2 gene is associated with the widening of blood vessels (vasodilation) when the person exercises. Vasodilation leads to an increase in VO2max and increases the availability of oxygen for working out.
The IL6 gene is a protein-coding gene responsible for increasing and reducing inflammation in the body.
A specific type of variation in the IL6 gene is responsible for increased VO2max values and favors people in sprint sports.
rs1800795 and Lung Capacity
As part of a study, 54 healthy military individuals were put to an 8-week long intensive training program. During this period, their VO2max values were studied.
At the end of 8 weeks, their VO2max levels were noted. People with the CG genotype of the rs1800795 SNP had a 10.8% increase in their VO2max values. Those with the GG genotype had a 6.7% increase. The one's with CC genotype had the lowest improvements in VO2max values (5.1%).
Age: By the age of 25, your lungs, along with your lung capacity, develop fully. For the next ten years, lung capacity levels remain the same. Post this, it slowly begins to decline. By 65 years of age, intense activities may render you breathless.
Gender: Men and women have different lung capacities. Healthy adult men can hold up to 1.5 pints of air in any breathing cycle. Women have relatively lower lung capacity (0.6-0.8 pints).
Height: The height of a person also influences lung capacity. The taller the person, the higher the lung capacity.
Weight: People who are overweight or obese have lowered lung capacities than those who weigh in the normal range.
COPD: Chronic Obstructive Pulmonary Disease (COPD) is a group of lung diseases that cause breathlessness, cough, and wheezing. Severe forms of COPD results in reduced lung capacity. Here is the lung capacity percentage based on the stage of COPD.
Exercise is healthy for the lungs and slowly improves lung capacity. However, too much exercise can be harmful to the lungs in a few cases.
The elderly and those with existing lung conditions have to look out for the below symptoms when exercising.
- Chest pain
- Excess shortness of breath
- Wheezing
- Pain around the chest, arms, and shoulders
- Dizziness and nausea
- Exercise-induced asthma: Exercise-induced asthma is a condition that is triggered by strenuous exercise.
You will need to be on medications if so. Indoor exercises are better as the dust and allergies in the environment trigger this condition most times.
Breathing exercises: By performing breathing exercises, you can increase the amount of oxygen you take in with each breath, and therefore your lung capacity as well.
Stay physically active: Push yourself gently to stay active. Practice some form of exercise at least 3-4 times a week. Mix up low, moderate, and high-intensity training to make your lungs stronger.
Improve your vitamin D intake: Vitamin D, along with rehabilitation exercises, can prevent inflammation of the airways and improve your lung health. This is recommended for those with COPD.
Antioxidant-rich foods: Antioxidant-rich foods prevent inflammation in the body, including in the airways, and improves inhalation and exhalation.
https://lunginstitute.com/blog/lung-capacity-what-does-it-mean/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818249/
https://www.lung.org/lung-health-diseases/wellness/exercise-and-lung-health
https://www.health.harvard.edu/lung-health-and-disease/breathing-life-into-your-lungs
Diabetes, also known as diabetes mellitus, is a condition that causes an elevation in blood glucose levels. Insulin is a hormone that regulates the sugar levels in your blood by carefully monitoring the breakdowns of carbohydrates, fats, and proteins.
There are four types of diabetes:
-Pre-diabetes : The blood sugar level is higher than normal but not high enough to diagnose diabetes. But preventive measures need to be followed to prevent the onset of type 2 diabetes
-Type 1 diabetes : It is also called juvenile diabetes or insulin-dependent insulin. It occurs when the pancreas does not produce or produces very little insulin.
-Type 2 diabetes : The pancreas produces adequate insulin; however, the cells in the body do not respond well to it. The pancreas then tries to produce more and more insulin to get the cells to respond.
-Gestational diabetes : This type of diabetes is first diagnosed during pregnancy. It affects up to 10% of women who are pregnant in the U.S.
If your body is sensitive to insulin, it means that it can transport glucose from your blood into the cells to be used as an energy source. A high insulin sensitivity results in a faster and more effective movement of glucose into cells. Low insulin sensitivity is also called insulin resistance. The cells of the body do not respond to insulin, and as a result, do not absorb the glucose. This leads to high glucose levels in the body, eventually resulting in type 2 diabetes.
Regular exercising can help enhance insulin sensitivity.
Exercises help move sugar into muscles for storage, which immediately increases insulin sensitivity. Glucose uptake increases for up to two hours after a good workout. According to a study, a single bout of exercise can increase insulin sensitivity for at least 16 hours post exercise.
Resistance training can help increase your insulin sensitivity. A study conducted on overweight men both with and without diabetes, revealed that resistance-training for three months increases their insulin sensitivity. This wasn’t dependent on other factors like weight loss.
Your sensitivity to insulin determines how effectively your body can use glucose for energy to perform critical body functions.
Other benefits of insulin sensitivity include:
Fat Loss
Enhanced insulin sensitivity has been shown to result in successful long-term weight loss.
Reduced Risk of Disease
Insulin sensitivity helps reduce the risk of conditions, including type 2 diabetes, hypertension, cardiovascular disease, thyroid conditions, blood clot disorders, and more.
Slowing Down Cognitive decline
Insulin resistance has been associated with poorer cognitive performance and greater cognitive decline. In fact, some researchers refer to Alzheimer’s as type 3 diabetes.
Healthier Skin
Insulin resistance results in increased secretion of insulin. This has been associated with the increased risk of various skin conditions like acanthosis nigricans, skin tags, hirsutism, and androgenetic alopecia.
The LIPC gene encodes the enzyme called hepatic lipase. This enzyme is produced in the liver and transported into the bloodstream, where it helps with the conversion of one form of lipoprotein (very low-density lipoproteins - VLDLs or intermediate-density lipoproteins - IDLs) to another (low-density lipoproteins - LDLs). Lipoproteins are a type of fat-transporting molecule.
The enzyme also helps transport high-density lipoproteins (HDLs) that carry cholesterol and triglycerides (TG) from the blood to the liver.
Remember, HDL is the ‘good cholesterol,’ and LDL (including VLDL) is the ‘bad cholesterol.’
The effect of rs1800588 of LIPC Gene on Exercise and Insulin Sensitivity
rs1800588 is an SNP in the LIPC gene. It influences the effects induced by aerobic exercises on VLDL, TG, and HDL levels. The sex of an individual can sway the outcome.
According to a study, the C allele is associated with higher hepatic lipase activity and better insulin sensitivity response to regular exercise.
A single session of workout can enhance insulin sensitivity from anywhere between two to sixteen hours. But after this window, this effect diminishes. So, regular exercising ensures a good sensitivity to insulin.
Both low-intensity exercises for a longer period and high-intensity exercises for a short duration are effective. In fact, one can be substituted for another.
Both aerobic and resistance exercises help increase insulin sensitivity. But, the best results are seen when both of these are included in the routine.
Low insulin sensitivity is called insulin resistance. Without management, insulin resistance can progress to type 2 diabetes. Other effects of insulin resistance include:
-Weight gain
-Higher than normal blood pressure readings
-Elevated blood sugar levels
-Abnormal lipid profile
-Skin tags
-acanthosis nigricans (a skin disorder resulting in velvety dark patches)
Enhanced insulin sensitivity is mostly a sign of good health. However, at times, higher sensitivity can become an issue.
High insulin sensitivity in people with type 1 diabetes can put them at a risk of hypoglycemia - blood glucose levels dip to levels lower than normal.
Any type of workout can help improve the functioning of insulin. When combined with aerobic activities like brisk walking or cycling and resistance training like weight training, it can result in improved insulin sensitivity.
When starting from a completely sedentary lifestyle, a walking program or a moderate resistance training program can help.
Some aerobic exercises include:
-Brisk walking
-Jogging or running
-Swimming
-Cycling
-Rowing
Some functional resistance training exercises include:
-Squats
-Lunges
-Pushups
-Bench press
-Barbell curl
HIIT or High-Intensity Interval Training involves short periods of high-intensity exercise followed by long periods of recovery – repeated multiple times.
HIIT is an effective workout choice for people with diabetes because of its effects on insulin sensitivity.
HIIT exercises work the fast-twitch muscles really well. This results in an increased uptake of glucose by muscles from the blood. Hence, blood glucose concentrations decrease.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5519190/
https://pubmed.ncbi.nlm.nih.gov/28304291/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769828/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5336429/
https://pubmed.ncbi.nlm.nih.gov/10683091/
https://www.ncbi.nlm.nih.gov/pubmed/15628572
https://medlineplus.gov/genetics/gene/lipc/
https://diabetes.diabetesjournals.org/content/54/7/2251
https://pubmed.ncbi.nlm.nih.gov/24730354/
https://pubmed.ncbi.nlm.nih.gov/10418856/
https://www.diabetes.co.uk/insulin/insulin-sensitivity.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5725446/
Regular physical activity is part of a healthy lifestyle. Exercise helps you burn excess calories, improves your metabolism, maintain a healthy body weight, improve heart health, and has several other physical and mental health benefits .
However, not everyone loses weight the same way and at the same rate. Some people tend to lose weight faster with exercise than others. In fact, a few people may even experience weight gain despite exercising regularly.
Apart from factors like your age, caloric intake, and health status, your genes may also influence whether you tend towards losing or gaining weight with exercise.
It is important to note that 'weight gain' is not always unhealthy. Sometimes, it can be due to an increase in muscle mass and not fat! An increase in muscle mass is beneficial to health.
Understanding your genetic makeup with respect to genes that affect your weight when you exercise can help you plan the right workout regime to achieve your weight-based goals.
Exercise has several benefits among which weight loss is one. So just because you are not losing a lot of weight is no reason to stop exercising.
Metabolism is the body's process of converting food into energy. When you exercise, your muscles use up a lot of calories. The calories from the food you eat are quickly burnt up instead of getting stored. Improved metabolism automatically stabilizes body weight.
A study calculated the metabolic rate of young male adults after 45 minutes of vigorous exercise. The study concluded that these men had an increased metabolic rate for up to 14 hours after exercising.
If you have a lower BMI value and are looking to put on healthy weight, exercise can help. Resistance exercise increases the size of large muscles in the body (thighs, triceps, biceps, glutes). As the muscle mass increases, your weight improves. Muscle weight does not make you look overweight or obese.
Below are a few exercises that build muscles and help you look leaner yet stronger.
- Squats
- Planks
- Exercises with resistance band
- Pull-ups
- Chest presses
Exercising helps prevent problems like excessive weight gain and obesity. A healthy weight lowers the risk of type II diabetes, cardiovascular problems, and high blood pressure.
The FTO gene is one of the most discussed genes for obesity. It encodes Fat mass and obesity-associated protein. This protein is also known as alpha-ketoglutarate-dependent dioxygenase FTO.
Certain variants of the FTO gene influence weight loss and weight gain tendency upon exercising.
rs9939609 and Weight Loss/Gain
The A minor allele of the rs9939609 SNP of the FTO gene is related to an increased risk of obesity.
A meta-study compared the data from 54 different studies that analyzed the effects of exercising on obesity in people with the rs9939609 SNP.
The study concluded that people with the A minor allele have 1.23 fold/allele increased odds of being obese. Physical activity, however, brings down the risk by 27%.
The ADBR2 gene helps bind a neurotransmitter called epinephrine that helps relax muscles. This gene also plays a role in calcium channel interactions.
Variations in the ADBR2 gene may result in reduced lipolysis. Lipolysis is the action of using stored fat in the body for energy when you exercise. When lipolysis action is reduced, the risk of obesity increases.
People with certain genetic variants may have reduced lipolysis, and as a result, lose less fat with exercises.
Our ability to exercise reduces as we age. Coupled with this, our metabolism also decreases as we age. Consequently, we tend to put on weight as we get older.
Our ability to exercise reduces as we age. Coupled with this, our metabolism also decreases as we age. Consequently, we tend to put on weight as we get older.
If you are habituated to eating high-calorie foods, packaged and processed foods, and excess saturated fats, you will not be able to lose weight by just exercising. Even with regular physical activity, when your caloric intake is very high, you may gain weight. Maintaining a healthy weight requires a disciplined approach to both diet and exercise.
If you are gaining weight during the first few weeks of exercising, it could be because of water retention in the body. As you start exercising, your muscle fibers experience micro-tearing and stress. This leads to water retention, which increases body weight. Another mechanism of water retention in the body is consuming either high salt or high sugar foods.
Salt retains water in the body and causes high blood pressure. Sugar gets converted into glycogen in the liver and muscle tissue for storage. Each glycogen molecule is tied to 3 water molecules! Hence, for every gram of glycogen in the body, you will carry three times as much weight in water. Junk foods are high in both salt and sugar, delivering a double whammy of excess weight.
Pre and post-workout snacks are chosen to give your body the needed energy to handle intensive workouts. If you do not choose the right snacks, these can cause weight gain even after exercising.
Some people who follow an intense workout regime may see themselves losing weight rapidly. This is especially true if they combine exercise with a calorie-restricted diet.
If you are losing weight rapidly, then here are certain side-effects to look out for.
- Tiredness and fatigue
- Risks of nutritional deficiencies
- Muscle loss
- Inability to work out for longer stretches
- Muscle cramps
- Dehydration
Depending on how much weight you want to lose, pick up the right physical activity. Those on an extreme weight loss journey may need to get help from professional trainers to plan their exercise regime.
By choosing healthier and low-calorie meals, you can lose more weight. Protein-rich foods may be more beneficial than carbohydrates and fat-rich foods.
It is difficult to lose weight if you are irregular with exercising. People who exercise once in a while and don't restrict their caloric intake may end up gaining weight.
Choose strength training exercises over other types if you are looking to gain muscle weight.
Knowing your genetic variations can help plan your exercise and diet regimen better. Genetic nutrition and fitness reports can help you understand which diets and exercises are more suitable for your genetics. You can then couple this with your own experiences and understanding of yourself and act accordingly.
Power, also known as skeletal muscle power, is defined in fitness and sports as the ability to exert maximum force in minimum time. With improved power, a person can exhibit skills and perform the movement with maximum force in a short period of time. Power is often confused with strength. They are actually quite different. Strength is your capacity to do a particular exercise, which is basically the maximum force you can apply against a load. Power takes into account both strength and speed.
Muscle power is an important aspect of fitness and sports training, and athletics. In weight lifting, boxing, and similar sports, muscle power is the major physical attribute that plays a role in the person’s performance. Even in everyday life, power increases your ability to do activities like lifting boxes, opening doors, or other intensive activities without too much strain.
Strengthens bone and muscle:
As you grow older, your muscle power tends to decrease faster than your strength. Power training is a great way to keep your muscles and bones in check as you age.
More blood pumping and healthier heart:
Power training is known to enhance your heart function by increasing the amount of blood pumped from the heart as your heart is made to work harder. This makes the heart healthier and gives your body a rosy complexion, according to an article published in Prevention Health magazine.
Increase in energy:
Workouts, in general, make people feel more energetic on a daily basis. Compared to regular training, power workouts increase the rate at which calories are burnt by the body.
Weight loss:
With power training, your body tends to break down the calories and sugar faster than normal training, and this aids in weight loss.
Strength and power training together helps tone your muscles and make you lose that extra weight.
Decrease in stress:
Power training helps release more endorphins, which are hormones that help relieve stress and pain.
May prolong life:
A study done in Brazil with non-athlete participants showed that people with more muscle power tend to live longer.
Reduces fall risk:
As your body power increases, your reaction time improves, and this helps you to react quickly when you lose your balance. This is beneficial in older people who are more prone to falling.
ACE is a gene that codes for angiotensin I-converting enzyme. It regulates blood pressure, cardiovascular function, and metabolic processes in muscles.
rs4343
rs4343 is an SNP in the ACE gene with two alleles, I and D. I allele, which is the inserted form, is associated with improved endurance, and D allele, which is the deleted form, is found to be associated with higher enhanced performance at sports that require bursts of power.
ACTN3 is primarily expressed in skeletal muscle. This gene codes for a protein called Alpha-Actinin-3, which is necessary for producing explosive power contractions. These two genes have been extensively studied in link with human physical performance, fitness, and athletic ability.
rs1815739
rs1815739 is an SNP in the ACTN3 gene with two alleles, R and non-functional X. According to a study, the R allele is found in sprint athletes, whereas the X allele results in higher endurance. The R allele is suggested to contribute to power performance.
Other than these two, there is a list of genes that influence power that include ADRB2, AGT, CRP, DMD, WAPAL, among others.
Age
Muscle and skeletal power tend to decrease faster with age. People of all ages can increase their power through training, but the rate at which it is done becomes slower with age.
Gender
In general, men are known to have more quantity of muscle tissue than women because of testosterone, the male sex hormone.
Limb and muscle length
People with shorter limbs can lift more because of their advantageous leverage factors (arms and legs). People with longer muscles can develop greater strength and size compared to people with shorter muscles.
Power training is strength training done at a faster pace in an explosive amount of time. This will help build muscle and increase energy. Some power exercises are basically strength exercises done at a faster speed.
To have an overall balanced training, power training should be combined with strength training and other types of workouts. Power is an important component of HIIT (High-Intensity Interval Training) workouts.
A few normal exercises that can be done at home without any special equipment to help improve your power are:
- Chair stand
- Bridge
- Tricep dips
- Push-ups
- Jump squats
- Squat thrusters
- Long jumps
These exercises should be done with proper form. The stabilization of your core is of prime importance. The power variations in your workout routine should be gradually increased
https://www.medicalnewstoday.com/articles/325004
https://www.health.harvard.edu/blog/power-training-provides-special-benefits-for-muscles-and-function-201304226097
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3554644/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4879442/
Cholesterol is a waxy, fat-like substance that is present in all the cells of the body. It is used by the body to build cells and make vitamins and other hormones. Cholesterol is, as such, not bad for the body. The problem occurs when excess cholesterol is present in the body. Cholesterol is produced by the liver. It is also found in some foods, like meat and dairy products.
Cholesterol is a combination of fat (lipid) and protein and hence is a lipoprotein. The three types of cholesterol found are HDL (high-density lipoprotein), LDL (low-density lipoprotein), and VLDL (very-low-density lipoprotein). HDL is termed as good cholesterol, whereas LDL and VLDL are termed as bad cholesterol. Excess buildup of LDL and VLDL contributes to the buildup of plaque in the arteries. This results in the blockage of the arteries preventing proper blood flow.
One of the main ways to control the levels of bad cholesterol and increase HDL levels is physical activity. Exercise is known to be beneficial for a healthy lifestyle. Regular exercise can prove to be good for your body in several ways. It helps reduce weight and raise the HDL (good cholesterol) levels in your body to a certain extent. Lifestyle changes like dietary changes, stress management, weight loss, and quitting smoking can help maintain cholesterol levels.
Research shows a direct link between exercise and an increase in HDL levels and a subsequent effect on LDL levels. The beneficial effects of aerobic exercise, resistance training, and combined exercise on cholesterol are detailed in a review based on previous investigations done. The impact of different types of exercise, intensity, and exercise recommendations have also been studied and listed.
In a meta-analysis conducted in Tokyo, researchers studied the effect of exercise type, frequency, and intensity on HDL cholesterol levels. The study participants exercised for about 40 minutes three to four times a week, on average. The HDL levels were measured after eight to twenty-seven weeks of exercise. A statistically significant increase in HDL cholesterol level was found across participants, and a drop in cardiac risk was also reported. The major takeaway from this study was that exercise duration has a major effect on the increased HDL levels compared to the frequency or intensity of exercise. According to this study, at least 20 minutes of exercise, three to four times a week would help increase HDL levels.
Another study reported that physically active women have significantly higher levels of HDL cholesterol compared to sedentary women. This study included participants that were free from any cardiovascular diseases.
Yet another study found that regular endurance exercise helps men with belly fat, low HDL cholesterol, and elevated triglyceride levels. The study concluded that regular endurance exercises could increase HDL cholesterol levels.
HDL, referred to as good cholesterol, is responsible for removing other harmful forms of cholesterol from the blood. It carries cholesterol from different parts of the body to the liver, which removes cholesterol from the body.
The PPARD gene encodes a protein called peroxisome proliferator-activated receptor delta. This belongs to a family of proteins that bind to other proteins or molecules termed as ligands. These proteins are called receptors. On binding, the receptor controls the expression of a gene called PPRE. This leads to changes in various factors involved in the metabolism of energy substrates, like lipids and carbohydrates.
The delta form of this protein is known to have a role in the breakdown of fatty acids (like cholesterol), insulin sensitivity, and energy uncoupling.
rs2016520 and HDL Levels On Exercising
rs2016520 is an SNP in the PPARD gene. According to a study done in 2018 with female participants, the C allele is associated with a decrease in cholesterol levels through training and a decrease in triglycerides.
Sedentary lifestyle
People who do not exercise regularly are known to have lower HDL levels. Regular physical activity is a major contributor to increasing HDL levels.
Smoking
The chemicals found in cigarettes are known to decrease HDL levels.
Weight
People who are obese or overweight have lower HDL levels. Losing weight can help increase levels of HDL.
Food
Diet can also play a role in influencing HDL levels. Food that contains a lot of trans fat is known to increase LDL levels and decrease HDL levels. These include cakes and fried foods. Substituting these fats in your diet with food containing monounsaturated fats like olives, avocado, and fatty fish can help increase HDL levels.
Below 40 mg/dL HDL level is known to increase one’s risk of developing heart disease. In women, the lower limit for being at risk of heart disease is around 50 mg/dL. HDL levels above 60 mg/dL are associated with a lower risk of heart disease.
In most people, high HDL levels are a good sign and reduce the risk of developing cardiovascular issues. It is always advised to maintain recommended levels of cholesterol to maintain a healthy lifestyle.
As exercise is effective for keeping cholesterol in check, a proper exercise routine should be followed. The amount of time you exercise for is equally important as the type of exercise you do. It is always good to be physically fit to keep your body in check.
A good jog or run (if you’re up for it) is known to be a great exercise to keep your cholesterol levels in check. According to a study done in 2013, long-distance runners (more than 10 miles a week) have abetter improvement in cholesterol levels and blood pressure compared to short distance runners.
A brisk walk is also effective in increasing HDL levels. The distance covered by walking should be greater than that by jogging or sprinting to get the same amount of benefit. It all depends on the amount of energy you exert while doing the physical activity.
Cycling is another exercise that is less stressful on your joints than jogging or running. Cycling is found to reduce the risk of cardiovascular disease. People who cycled to work are less likely to develop high cholesterol compared to people who don’t, as reported by a study.
Another beneficial aerobic exercise is swimming. It is found to help more with weight loss, fat reduction, and lowering LDL cholesterol levels as compared to walking.
Lifting weights combined with aerobic exercise can help keep your heart healthy.
Yoga is also known to reduce cardiovascular disease risk. Regular practice of yoga keeps your cholesterol levels in check.
A healthy lifestyle, including at least 30 minutes of proper exercise a few days a week, is very important to keep your cholesterol levels in check and reduce your risk of cardiovascular diseases.
https://medlineplus.gov/cholesterollevelswhatyouneedtoknow.html
https://www.healthline.com/health/high-hdl#issues
https://www.medicalnewstoday.com/articles/319275#hdl-is-higher-always-better
https://www.healthline.com/health/high-cholesterol/treating-with-statins/best-exercises#Best-exercises-for-lowering-cholesterol
https://www.webmd.com/cholesterol-management/features/cholesterol-how-much-exercise
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6114845/
The heart capacity is a measure of the amount of blood your heart pumps every minute. It is calculated using the following equation:
Heart Capacity = heart rate x stroke volume
Stroke volume is the amount of blood your heart pumps every time it beats. The capacity of the heart to pump enough blood every minute ensures all organs receive oxygen and essential nutrients.
For a normal individual who is resting, the heart pumps 5-6 liters of blood every minute.
When exercising, your muscles rapidly use up oxygen. In order to keep up with demand, your heart pumps faster, and hence your heart rate increases. In order to keep up with demand, your heart pumps faster, and hence your heart rate increases. When your heart rate increases, your heart capacity or cardiac output increases.
Exercising is considered important for the heart’s health. Here are some of the benefits of exercise for heart capacity.
Just like how exercise strengthens the rest of your body muscles, it strengthens the heart muscle too. A stronger heart pumps blood better.
With regular exercise, your body can receive/absorb oxygen from the blood better. This puts less strain on the heart when it pumps blood.
Studies show that with regular exercise, the blood vessels dilate to allow more blood flow.
Blood pressure is a very critical factor that talks about your heart’s health. By exercising, your blood pressure slowly drops down to normalcy without putting excess pressure on the heart’s pumping capacity.
An increase in your Resting Heart Rate (RHR) is associated with increased mortality. Exercise helps bring down the resting heart rate. The RHR for athletes can be as low as 40 bpm.
The CREB1 gene encodes the CAMP Responsive Element Binding Protein 1, which plays an important role in several biological pathways. Variations in the gene are proven to cause various diseases, including memory disorders and Huntington’s disease.
The rs2253206 SNP in this gene causes changes in heart rate while exercising. The AA genotype causes heart rate improvements because of exercises. The AG and GG genotypes show no such positive relation.
Just like how exercise changes your heart capacity, other non-genetic factors increase or decrease your heart’s ability to pump blood.
Hormones - Certain hormones affect the contraction of the heart and hence affect stroke volume.
Stress - Norepinephrine is a chemical released in the body when you are stressed. This chemical right away increases heart rate, which in turn increases heart capacity. Epinephrine is another chemical the body produces when the person experiences fear or anger. This also increases the heart rate and pumping capacity.
Changes in body temperature - Increased body temperature can cause increased heart rate and heart capacity
Sex - Women have a higher heart rate than men, and hence their heart pumps blood faster.
Age - The heart rate and capacity to pump blood is the fastest at birth and reduces slowly as people age.
It is quite normal for the heart capacity to increase during exercise and other external factors. However, when the heart capacity or cardiac output is consistently high, it can lead to pulmonary edema (fluid accumulation in the lungs). This can be a life-threatening condition.
If exercising causes abnormal increases in heart rate and heart capacity, you may have to slow down the intensity of working out and give the body adequate resting time to stabilize.
When the heart capacity is lower than normal, it gets difficult for the other parts of the body to receive oxygen. For maintaining your heart’s pumping capacity, the heartbeat increases to pump more blood with every passing minute.
The adrenaline glands release adrenaline that reaches the heart and pushes it to beat faster. Consistently lowered capacity and higher heart rate can weaken the heart muscles with time.
Start slow
Exercise definitely helps your heart capacity improve. However, start slow and let the heart get used to all the physical exertion. As your capacity improves, you can start training intensively.
Listen to your heart
Does exercising leave you tired, breathless, or dizzy? Get the core problem checked before you continue to exercise. If you are genetically designed to experience high blood pressure or abnormally high heart rate because of exercise, you could feel worse after a workout session.
Moderation is the key
A healthy individual who is not trained by a professional should consider moderate exercises over high-intensive training.
Improve your recovery heart rate after exercise
Aim to improve your heart rate recovery after exercise. Follow a mix of light, moderate, and intense exercises to get your heartbeat to normalcy quickly.
https://wa.kaiserpermanente.org/healthAndWellness?item
https://medicalxpress.com/news/2018-09-genes-heart.html
https://www.health.harvard.edu/heart-health/what-your-heart-rate-is-telling-you
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6529381/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2575587/
https://www.medpagetoday.com/blogs/skeptical-cardiologist/83528
https://www.uofmhealth.org/health-library/tx4080abc
https://www.theonlinelearningcenter.com/assets/carter/46/course_01/module_04/mod_04.pdf
Aerobic capacity (AC) is the maximum amount of oxygen consumed while performing intense activities that involve large muscle groups.
It is also a measure of how effectively the heart and the lungs get oxygen to the muscles. Hence, improving your aerobic capacity can directly result in more efficient use of oxygen by the body.
The other term which is used to describe aerobic capacity is VO2 max.
However, the VO2 max also takes into consideration the individual's body weight.
Improving aerobic capacity strengthens your heart and helps it pump blood throughout the body more efficiently. In fact, aerobic exercises are recommended by the American Heart Association for those who are at risk for heart diseases.
A study reported that aerobic exercises improve sleep quality in adults with insomnia.
Improving your aerobic capacity can boost your immune system and gear it up to fight viral infections like cold and flu.
Though aerobic exercising can be tiring initially, building up your aerobic capacity also improves heart and lung capacity. All these factors can help build up your stamina.
Aerobic exercises help lower blood pressure. A meta-analytic study reported the effects of aerobic exercise training in lowering both systolic and diastolic blood pressure.
Aerobic exercising helps alleviate the symptoms of mental conditions like depression and anxiety. It also promotes relaxation of the mind.
Low impact cardio activities can help with chronic back pain. They also may help improve endurance and get back some muscle function.
Studies suggest that people who engage in regular aerobic exercise live longer than those who don't. They also have a lower risk of dying of conditions like heart disease and certain cancers.
A study conducted by a consortium of five universities in the United States and Canada revealed astonishing variation in the aerobic capacity amongst 481 participants. The study subjected its participants to identical stationary-bicycle training regimens with three workouts per week of increasing intensity under strict control in the lab.
The results
- 15% of participants showed little or no aerobic capacity gain
- Up to 15% of the participants showed a 50% increase in the amount of oxygen their bodies could use
VEGF-A is a gene that encodes Vascular endothelial growth factor A. VEGF-A has important roles in mammalian vascular development and diseases involving abnormal growth of blood vessels. Variations in the VEGF-A gene influence heart structure, size, and function. These have an impact on the stroke volume, which is an important determinant of aerobic performance.
rs2010963 and Aerobic Capacity
rs2010963, also known as G-634C, is an SNP in the VEGF gene. The C allele has been associated with better aerobic capacity. According to a study, GC and CC genotypes were found to have higher values of aerobic performance.
Other genes like ADRB2, CAMK1D, CLSTN2, CPQ, GABPB1, NFIA-AS2, NRF1, PPARA, PPARGC1A, and PPP3CA also influence the aerobic capacity of an individual.
Sex: Men have higher VO2 max than women. This is because women have smaller hearts, lower hemoglobin, and more fat, all of which influence oxygen delivery to muscles.
Age: VO2 max decreases with age. After 25, it reduces at the rate of about 1% per year.
Body size: Larger body size and greater musculature is associated with higher VO2 max. This is also partly why men have a higher VO2 max.
Fitness levels: A fit person may has a higher aerobic capacity and VO2 max than a sedentary person of the same age and sex.
Genetics is only 50% of the fitness story. The rest wires down to other factors like your lifestyle, what you eat, and how hard you train.
Augmenting your aerobic capacity can result in better blood and oxygen flow to muscles.
This promotes faster recovery between sets and improves your flexibility.
Aerobic exercises include walking, running, cycling, swimming, and almost every other cardio workout.
When aerobic exercises are performed, your heart is trained to deliver more oxygen in a said span of time. At the same time, your muscles are trained to utilize the oxygen delivered more efficiently.
To improve your aerobic capacity, it is important to understand how your body builds endurance.
It depends on the following three things:
1. Heart rate (number of beats per minute)
2. Stroke volume (amount of blood pumped out with each beat)
3. Cardiac contractility (a measure of the force with which the heart muscles contract)
When you train to increase all the above-mentioned variables, naturally, the amount of blood and oxygen reaching your muscles increase.
This, in turn, has a positive effect on your overall athletic performance.
HIIT workout (High-intensity interval training): Studies show that HIIT workouts increase mitochondrial density. This directly results in an increased amount of oxidative enzyme. As a result, the functioning of your skeletal muscles is enhanced.
You can start with a simple 10-minute workout consisting of three sets.
Gradually you can increase the duration, and at the same time, try to fit in more sets.
LISS training (Low-intensity steady-state training): LISS training is the less popular cousin of HIIT. Though it is not as effective as HIIT in burning calories, it is a slow, steady, and lower-stress way to improve AC.
Aerobic training usually targets large muscle groups of your body that boost your heart rate for longer periods of time.
Some of the commonly recommended aerobic exercises include
Walking and running: Other than helping you lose weight, walking and running at moderate paces also help people with joint problems.
If you do not have access to outdoor space, treadmills can also work.
Swimming: Water aerobics in general, are easy on your joints due to the buoyancy offered by the water
Cycling: Cycling is an amazing leg workout and exerts lesser stress on joints compared to walking or running
Some of the aerobic exercises that you can do at home include:
- Skipping
- Burpees
- Squats
- Jumping jacks
- Running in place
https://www.sciencedirect.com/science/article/abs/pii/S1389945710002868
https://www.tandfonline.com/doi/full/10.3109/08037051.2013.778003
https://www.ncbi.nlm.nih.gov/pubmed/21633119
https://www.pbrc.edu/heritage/
https://www.researchgate.net/publication/226018635_Polymorphism_of_the_vascular_endothelial_growth_factor_gene_VEGF_and_aerobic_performance_in_athletes
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4968829/
Despite knowing the numerous benefits of exercising, it’s just too hard to get up and get moving on some days. Not for everyone though. Some people seem to have a lot of energy all day around. Why does that happen? Why are some people motivated to work out while others need that extra push?
It may take around eight weeks for a beginner to become a regular exerciser according to behavioral research. However, studies show that 50% of people starting an exercise program will drop out within the first six months.
Exercise initiation depends on three factors:
After initiation, other factors motivate the person to continue exercising:
There are two types of motivation, namely, extrinsic and intrinsic.
Some examples of extrinsic motivation or external motivators are:
Intrinsic motivation is something that comes from within. Some internal motivators are:
The Brain-Derived Neurotrophic Factor (BDNF) gene encodes the protein by the same name. This protein is found in the brain and spinal cord. It is especially found in the regions of the brain that control eating, drinking, and body weight. Hence, the protein influences all of these functions.
rs6265 in BDNF Gene and Exercise Motivation
rs6252 is an SNP in the BDNF gene, which has been associated with exercise motivation. The G allele of this SNP has been associated with a lower motivation to exercise. It is also linked to a higher risk for weight gain.
Other genes like C18orf2, DNAPTP6, and PAPSS2 also influence exercise motivation.
Sex: Men are more likely to engage in workouts based on competitiveness, while women are more interested in workouts that alleviate stress and improve physical appearance.
Psychological: Low levels of self-esteem affects women’s exercise participation and adherence, as they tend to gain less satisfaction from exercise engagement.
Sedentary lifestyle: A lifestyle that involves a lot of sitting makes it all the more difficult to get up and get the body moving.
Exercise injuries: Working out with the wrong form or improper technique can lead to injuries. This may discourage people from working out again.
Set up achievable goals: It is important to set realistic goals that are best suited for you. If you are new to exercising, you may want to lighten your goals. For beginners, it is advisable to start with 20-30 minutes 2-3 times a week.
Remember to reward yourself: Sometimes, vague goals like weight loss or better health may not feel rewarding enough as they may take a while to achieve. By treating yourself to a delicious treat after a good workout, you create a kind of reward loop in your brain. In fact, you can trick your brain into growing fond of this link between exercise and reward. This may increase your willingness to commit to the workout.
Find a routine you like: It is important to workout because you ‘want to’ and not because you ‘have to.’ If you don’t love any exercise in particular, walking may be a good start.
Get some reliable support: A good workout buddy can go a long way. Even on the days you don’t really feel like it, having a support system in place can help you kick the lull.
Don’t be too hard on yourself: It is completely normal to miss out on a day or two of workouts. In fact, such ‘rest days’ are recommended for the sore muscles to heal.
https://www.researchgate.net/publication/254301548_Effect_of_Goal_Setting_on_Motivation_and_Adherence_in_a_Six-Week_Exercise_Program
https://pubmed.ncbi.nlm.nih.gov/24805993/
