As personal trainers — and those aspiring to the field — surely know, every client with whom we interact deserves a personalized program in order to achieve results. The stepping stones on this path had previously included strength training, nutrition and exercises designed to increase endurance and flexibility. Today’s science makes possible the opportunity to take such preparation a step further by considering one’s genetic make-up. Read on to discover how an understanding of a client’s DNA may help overcome sticking points and plateaus in training.
DNA and Fitness Abilities
Our genetic code makes up everything about us, from height and eye/hair color to food preferences. Research now indicates that DNA may hold the secrets to why some clients respond in certain ways to exercise and strength training.
The field of DNA fitness enables one to hone in on key aspects of physiology that personal trainers heretofore have not taken into consideration ~
- The body’s energy utilization mechanisms
- Ease or challenge of weight loss
- Response to specific training regimens
- Recovery needs
- The body’s potential for injury
- Power
- Endurance
- Flexibility
- Coordination
As we can see, having such knowledge would facilitate the design of a personalized training program, thereby helping to optimize a client’s success in attaining his goals. This can certainly save a client time and money, since the trainer eliminates the all-too-common trial and error approach so commonly relied upon in the early stages of personal training.
Fat-Burning Capability
Most of the readily-available home genetics tests reveal one’s genotype, or how particular genes can influence such things as fat-burning abilities. We know that the majority of individuals we train can and probably will achieve some weight loss, especially when their exercise pairs with a clean eating plan. Genetic testing goes a step further, providing a glimpse into how quickly one’s body accesses and utilizes fat as a fuel source when performing cardio. If a client receives a value in the “normal” range, we can infer that his body possesses a typical mitochondrial adjustment/adaptation from aerobic exercises. Improvements in this aspect of fitness show slight variations from person to person.
Those individuals whose DNA test classifies their results as “enhanced” will find it far easier to utilize/mobilize stored fat during cardio. When we know this about a client, we can help them enhance their fat loss by prescribing a certain amount of cardio each week, designed to take advantage of their genetics in that realm.
Harnessing Power
Genetic fitness testing can also reveal how easily a client responds to strength training and hence to building lean muscle tissue. Scoring in the “below average” range in this area would suggest a workout plan that includes lifting with a heavier weight load some days, and increased intensity on other days. Explaining this challenge to the client helps him understand that he must work “smarter” as opposed to “harder”. The distinction between these two words can make all the difference in a client’s motivation and attitude toward his training.
Differences in Recovery Time
When one lifts weights with the intention of building muscle, each rep induces micro-tears in the muscle tissue which, upon rest and with prudent post-workout refueling, leads to stronger and larger muscles over time. We can think of these tears as a form of inflammation. DNA fitness testing addresses variations in one’s systemic inflammation – response to resistance training – and can help dictate what length of rest/recovery time a client will require.
Scoring in the “well above average” range indicates that a client’s body requires a more extended rest time to allow for healing and recovery. For such individuals, trainers place more emphasis on such aspects as warm-up time, cool downs, and flexibility moves designed to enhance recovery. Some professionals build days into a weekly regimen when the client engages in foam rolling, yoga, flexibility/stretching, and/or lighter cardio. All of these movement types can work in synchronicity to help lower the body’s inflammatory response.
Degree of injury risk closely aligns with this same category. For these clients, we can stress the importance of receiving adequate sleep each night as a further recovery tool.
The Endurance Factor
Some of the more advanced genetic fitness tests include information regarding an individual’s VO2 max and stroke volume. Such information can prove very useful for clients who come to us with specific performance-related goals. Stroke volume reflects the quantity of blood that one’s heart pumps with each heartbeat; intensity of exercise will increase the stroke volume. We can help clients harness their genetic gifts of an “above average” reading, knowing that they will have greater improvements in VO2 max sooner rather than later. The more blood one can move through his body, the more efficiently he can perform.
Maximal O2 uptake, the highest quantity of oxygen per unit of time that can get delivered to peripheral organs including skeletal muscle (vital to sustaining muscular contraction at peak exercise), ranks as the gold standard of cardiorespiratory fitness.
The consensus among scientists in this field leads us to believe that the genomic predictor score appears proficient in identifying the low and high responders to regular exercise. Someday soon we may see this value as a way to provide a solid foundation for the new biology of adaptation to exercise, and for the development of the exercise component of personalized preventive and therapeutic medicine. Much more research will reveal over time the specific direction in which such data will take us.
DNA-based Nutrition
Often a detailed DNA test kit offers insight into one’s food sensitivities, diet markers, response to metabolizing alcohol, and any vitamin/mineral/nutrient deficiencies that may contribute to one’s training regimen success. If a trainer knows something as basic as how the client reacts to caffeine, for example, he can use this information when designing a tailor-made meal plan.
The field known as nutrigenomics encompasses DNA testing specifically for weight loss. Research has shown that 2 clients on the same meal plan, and engaging in the same workouts, will vary in how much weight they can lose within a given time frame. Genetics dictates what weight-loss strategy works best for each individual; trainers who have the ability to formulate nutrition plans can thereby customize an entire lifestyle regimen for their clients.
Genetics and Cellular Mechanisms
Variations in one’s genetics accounts for the different functioning of enzymes, transporters, and receptors within the human body. These markers in turn have a profound effect on how each person digests, absorbs and metabolizes food, nutrients and supplements. Sometimes a client chooses to augment his training by enlisting the help of a registered dietitian, who can use genetic information to understand how one processes proteins, carbohydrates and fats. This enables such a professional to customize a meal plan specifically to facilitate the ease of weight loss.
Dieting for DNA
One recent research study compared the effectiveness of weight loss groups with and without the aid of DNA testing. The group that underwent DNA testing showed a greater improvement in healthy food choices than their counterpart. Furthermore, the changes lasted through the first year of follow-up.
Adding DNA testing to dietitian consultations also demonstrated an increase in motivation (possibly through a more thorough understanding of diet advice given by the professional), reduced blood lipid panels, and improved blood sugar control.
Disadvantages of the DNA-based Meal Plan
Although dieticians agree that no single diet will work for all clients, it remains challenging to determine whether or not to recommend the genetically-based meal plan route. Experts agree that the DNA diet fails to consider risks like obesity and eating disorders such as anorexia, two main concerns in regard to overall health. As such, a DNA-based meal plan does not take into consideration one’s complete clinical profile, which must include modifications for existing health conditions and any maintenance medications the client may take.
Often such diets favor the elimination of an entire food group from one’s daily meals, which comes fraught with its own unique dangers. In addition, one’s genes account for only 5% to 10% of diseases, such as type-2 diabetes and obesity. Consequently, diets based on DNA testing alone sometimes fail to offer the personalization that they espouse. Behaviors clients can modify, such as prudent meal plans and specific workout routines, will perform better in the long run with regard to sustaining overall health.
From Fitness to Wellness
Simply defined, genomic medicine makes use of information from genomes (from humans and other organisms) and their derivatives (RNA, proteins, and metabolites) to guide medical decision making. Doctors and specialists in this area now have the ability to examine a person’s entire genome (or at least a large fraction of it) and to make individualized risk predictions and treatment decisions, potentially including the aforementioned customized workout plans. Health care that embraces personalized genomic medicine reflects an integrated, coordinated, evidence-based approach to individualizing patient care, using multidisciplinary allied medical teams to promote health and wellness. Personal trainers, too, can learn how to network with clients’ physicians to further enhance overall well-being.
Take-home Message
An in-depth understanding of a client’s genetic predilection to respond in various specific ways to strength training, cardio and fat utilization can foster a higher degree of accuracy in program design. Today we truly can create individually customized exercise and nutrition lifestyle plans. If a client understands why he does a particular training program, he feels more in control of his results. Confidence and motivation follow, along with success for both of you!
References:
https://www.fitforgood.ca/dna-based-training
https://www.sciencedirect.com/science/article/abs/pii/S1931524409002746
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00973.2010
https://journals.physiology.org/doi/prev/20100204-aop/pdf/10.1152/japplphysiol.01295.2009
https://www.issaonline.com/blog/post/how-to-develop-a-workout-plan-based-on-your-genetics
Cathleen Kronemer is an NFPT CEC writer and a member of the NFPT Certification Council Board. Cathleen is an AFAA-Certified Group Exercise Instructor, NSCA-Certified Personal Trainer, ACE-Certified Health Coach, former competitive bodybuilder and freelance writer. She is employed at the Jewish Community Center in St. Louis, MO. Cathleen has been involved in the fitness industry for over three decades. Feel free to contact her at trainhard@kronemer.com. She welcomes your feedback and your comments!
