Fitness Maximum Oxygen Uptake

Based on your genetics, your genetic predisposition for Maximum Oxygen Uptake is

Normal
Low
Normal
High

What does this mean?

 Your genotypes are associated with intermediate maximum oxygen uptake (VO2 max) during training.

How Is Your Genetic Risk Calculated?

This result is based on the SNPs(single nucleotide polymorphism)that are associated with Maximum Oxygen Uptake.

Genes
Your Genotype
What it means?
Genes: CREB1_intron2
Your Genotype: GG
What it means? Typical VO2 max
Genes: CREB1_intron3
Your Genotype: CC
What it means? Typical VO2 max
Genes: KCNH8
Your Genotype: AA
What it means? Typical VO2 max increase after exercise
Genes: ACSL1
Your Genotype: AG
What it means? Typical VO2 max response after exercise
Genes: DAAM1
Your Genotype: AA
What it means? Typical VO2 max training response
Genes: FLJ44450
Your Genotype: GG
What it means? Typical gain in VO2 max training response
Genes: CAND1.11_intron
Your Genotype: GG
What it means? Lower gain in VO2 max training response
Genes: NLGN1
Your Genotype: GG
What it means? Typical gain in VO2 max training response
Genes: AMPD1
Your Genotype: CC
What it means? Typical VO2 max training response
Genes: CKM
Your Genotype: TT
What it means? Typical VO2 max training response
Genes: NR3C1
Your Genotype: GG
What it means? Typical VO2 max training response
Genes: CNTF
Your Genotype: GG
What it means? Typical VO2 max training response
Genes: CAT
Your Genotype: CC
What it means? Typical VO2 max training response
Genes: GSTP1
Your Genotype: AA
What it means? Typical VO2 max training response
Genes: HIF1A
Your Genotype: CC
What it means? Typical VO2 max training response
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Limitations

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 Maximum Oxygen Uptake?

Maximum oxygen uptake is known as the total capacity of oxygen uptake and utilisation during high intensity exercises. In other words, it is referred to as the maximal oxygen consumption by the body or VO2 max. VO2 max reflects the capability of the heart and blood vessels to supply an adequate supply of oxygen through blood to the muscles, organs and tissues of the body. This takes into account the ability of the heart to generate a high cardiac output (amount of blood pumped by heart in 1 minute), total body haemoglobin, high muscle blood flow, high muscle oxygen extraction and ability of the lungs to oxygenate blood. As exercise intensity increases, the cardiorespiratory system delivers more oxygen to the exercising muscles. After reaching a certain threshold, the amount of delivered oxygen does not increase any further despite increase in exercise workload. This is due to the limitation of the cardiorespiratory system. VO2 max represents the fitness of your cardiovascular system and your endurance capacity during your exercise. It is usually used as an indicator of an individual's cardiorespiratory fitness (aerobic capacity, thus determining the performance in endurance sport. Athletes in elite performance category have been usually observed to have a very high value of VO2 max. High cardiorespiratory fitness is also associated with a lower risk of coronary artery diseases.

How It Affects Your Body

Higher maximum oxygen uptake is a good sign. This indicates that your body is able to take in extra oxygen and bring it to your muscles, allowing you to run faster for a shorter time and less effort.

Suggested Lifestyle Changes

Dietary Recommendations:

  1. Quercetin has demonstrated its ability to increase maximum oxygen uptake in individuals during aerobic exercise after a week of ingestion. Quercetin can be mostly be found in grapes, kale, seeds, flowers, tomatoes, berries, etc.
  2. Consuming concentrated beetroot juice in a single dose (5 ounces or approx. 147ml) two hours before physical activities are shown to increase one? maximum oxygen uptake.
  3. Protein supplements or protein-rich foods (eg. eggs, lean meat, fish, beans, legumes, etc) can have positive effect increasing maximum oxygen uptake in prolonged endurance training.
  4. Omega-3 polyunsaturated fatty acids have been proven to raise the maximum oxygen uptake in overweight women. Examples of omega-3 rich foods are salmon, cod liver oil, mackerel, walnut, flax seeds, chia seeds, etc.

Lifestyle Recommendations:

  1. Regular physical training improves VO2 max by increasing the cardiac stroke volume, blood volume, capillary density and mitochondrial density in the trained muscles.
  2. Maintain a healthy and balanced diet.

Exercise Recommendations:

  1. Studies have shown the largest increases in VO2 max appeared to follow a pattern similar to the Hickson protocol. The Hickson protocol basically consists of training for 6 daysorweek for 10 continuous weeks, with maximal cycling interval and hard training on alternate days.
  2. Based on the Hickson protocol, you should cycle on day 1, 3, 5 and run on day 2, 4, 6. On cycling days, you should perform 6 x 5 minute intervals at an intensity eliciting VO2 max (near maximal) with 2 minutes of rest between each effort. On non-interval days, continuous training includes running as fast as possible for 30 minorday during first week, 35 minorday during second week and 40 minorday or longer thereafter.
  3. As weekly fitness improves, continue to increase your power output on intervals, always eliciting a near maximal effort.

Result Explanation Recommendations:

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