Fitness Muscular Endurance

Based on your genetics, your genetic predisposition for Muscular Endurance is


What does this mean?

Likely to have normal muscle endurance Your genotypes indicate that you have typical muscular endurance. Kindly see the recommendations below for diet and different type of muscular endurance training to increase muscular endurance.

How Is Your Genetic Risk Calculated?

This result is based on the SNPs(single nucleotide polymorphism)that are associated with Muscular Endurance.

Your Genotype
What it means?
Genes: HFE
Your Genotype: CC
What it means? Typical
Genes: ACTN3
Your Genotype: CC
What it means? Typical endurance performance
Genes: AMPD1
Your Genotype: CC
What it means? Typical endurance performance
Genes: CKM
Your Genotype: TT
What it means? Typical endurance performance
Genes: MSTN
Your Genotype: AA
What it means? Typical endurance profile
Your Genotype: AG
What it means? Associated with slightly lower endurance profile
Genes: PPARA
Your Genotype: GG
What it means? Typical endurance performance
Genes: HIF1A
Your Genotype: CC
What it means? Typical muscular endurance
Genes: TFAM
Your Genotype: GG
What it means? Typical muscular endurance
Genes: UCP2
Your Genotype: CC
What it means? Typical muscular endurance
Genes: UCP3
Your Genotype: CC
What it means? Typical muscular endurance
Genes: KDR
Your Genotype: TT
What it means? Typical muscular endurance


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 Muscular Endurance?

Muscular endurance is defined as the ability to withstand stress over prolonged periods of time. Muscles consume metabolic energy to generate movement. Performing a movement over a long period of time or at high intensity strains the respiratory and cardiovascular systems to replenish energy reserves in muscles. For endurance athletic performance, for examples, it has been traditionally linked to the cardiovascular delivery of oxygen and its utilisation by exercising muscle and the ablility to sustain for a period of time. Furthermore, using and replenishing of metabolic energy involves biochemical reactions with by-products that cause muscle fatigue. These biochemical reactions also produce heat that increases body temperature, potentially causing fatigue. Improving muscular endurance requires more repetitive training with smaller load/weight over a longer period. Improved muscular endurance allows muscles to work longer before being affected by fatigue, leading to improved performance in sports with prevailing endurance activities such as distance running and endurance cycling. Muscular endurance (like the rest of body functions) declines in older ages.

Suggested Lifestyle Changes

Dietary Recommendations:

  1. A well-balanced diet that includes a mix of foods from the five food groups (fresh vegetables and fruits, whole-grains, low-fat dairy, and quality lean protein sources, such as lean meats, fish, nuts, seeds, and eggs) improves muscular endurance.
  2. Caffeine intake at least 1-hour prior exercise may improve temporary muscular endurance. Do not exceed 100mg (1 cup) in a day.
  3. For better muscular endurance, stay hydrated by drinking at least 8 glasses of water per day. Increase intake especially if you are physically active throughout the day. Muscular and cellular performance improves with sufficient hydration.

Supplement Recommendations:

  1. Kindly consult your doctor, physician, or pharmacist before taking dietary supplements.
  2. Consider protein supplementation on top of your exercise regimes to increase muscle recovery. Additional protein supplementation supports the anabolic muscle growth by supplying amino acid supply as well as stimulating cellular regeneration.
  3. Creatine monohydrate supplementation may help improve muscle endurance. Creatine has also been found to deter muscle wasting upon inactivity.
  4. Isotonic drinks may help replenish lost energy, electrolytes, and fluids lost during prolonged workout sessions. Opt for non-carbonated and low sugar isotonic drinks.

Exercise Recommendations:

  1. Perform constant and continuous aerobic training exercises. Examples of aerobic activities are walking or hiking, jogging or running, biking, swimming, and rowing.
  2. To achieve a training response, you should exercise 3 to 5 times per week - at least 20 to 60 minutes per session. Fitness level can be improved initially with as little as 10 minutes of exercise if done 2 to 3 times per day.
  3. Individuals who are not fit (beginners) will need to start with lesser amounts of exercise. You can slowly increase the duration and intensity as your endurance improves.
  4. Increasing the intensity of exercise at about 10% per week is a good goal to prevent overuse injury.
  5. Incorporate post-exercise stretching such as yoga and pilates as it may improve an individual's muscular endurance and flexibility.

Result Explanation Recommendations:

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