Fitness Aerobic Exercise Capacity

Based on your genetics, your genetic predisposition for Aerobic Exercise Capacity is


What does this mean?

 Your genotypes indicate that you have intermediate aerobic exercise capacity.

How Is Your Genetic Risk Calculated?

This result is based on the SNPs(single nucleotide polymorphism)that are associated with Aerobic Exercise Capacity.

Your Genotype
What it means?
Genes: ACTN3
Your Genotype: CC
What it means? Typical
Genes: PPARD
Your Genotype: AG
What it means? Lower increase of aerobic physical fitness response after exercise training
Genes: ADRB2_exon1.1
Your Genotype: AG
What it means? Typical
Genes: ADRB2_exon1.2
Your Genotype: CG
What it means? Typical


This report does not diagnose any health conditions or provide medical advice. This should not be used as a diagnostic tool.
This result is limited to existing scientific research.
Please consult with a healthcare professional before making any major lifestyle changes or if you have any other concerns about your results.

What is Aerobic Exercise Capacity?

Aerobic exercise refers to any physical activity, typically moderate-intensity exercises involving larger muscle groups that are performed over extended periods mainly to improve the heart function. Aerobic exercise capacity is the ability of the body to produce energy by using or consuming oxygen during exercise. The capacity relies on how well your cardiovascular system works. This includes your heart and blood vessels. It is the system that moves your blood through your lungs, supplies the organs with oxygen, and then distributes it to every part of your body. Oxygen sustains life, nourishes your muscles and supports your ability to exercise.

How It Affects Your Body

During aerobic exercise, the body's muscles use adenosine triphosphate (ATP), an energy source used by cells to fuel biological activity, which are generated through aerobic metabolism.

Oxygen is obtained from breaking down carbohydrates, amino acids, and fatty acids. Examples of aerobic exercises are cycling, dancing, hiking, jogging, long distance running, swimming and walking.

Participation in aerobic exercises are known to have a beneficial effect in reversing and preventing cardiovascular disease (CVD) while improving the lipid profile of an individual.

Suggested Lifestyle Changes

Dietary Recommendations:

  1. Adding beetroot to your diet can increase blood nitrate level, which acts as an oxygen booster.
  2. L-arginine (an amino acid used to make protein for muscle recovery) can help to increase aerobic exercise capacity
  3. it can be found in red meat, poultry, fish, dairy products, and in supplement form.
  4. Selenium supplementation could possibly enhance aerobic exercise performance as it is a good source of antioxidants that fight free radicals in the blood.

Lifestyle Recommendations:

  1. Avoid smoking as regular smokers were reported to have poorer aerobic capacity.
  2. Limit alcohol consumption as it may decrease aerobic capacity.

Exercise Recommendations:

  1. High intensity interval training (HIIT) can effectively help to improve aerobic exercise capacity levels with maximum time efficiency.
  2. Kettlebell is also a useful tool in resistance training for muscle strengthening and enhancing aerobic capacity.
  3. Nordic walking or pole walking is a great exercise that can be introduced to elderly to improve muscle strength aerobic capacity.
  4. Resistance training can provide strength to muscles, increase in aerobic capacity and improve quality of life in chronic heart failure patients.
  5. Exercise at least 4 to 5 times a week as it was reported as the best protective factor against decline in aerobic capacity.

Result Explanation Recommendations:

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