The ACE gene was one of the first linked to athletic performance, specifically VO2 max and maximal heart rate. Functionally, ACE helps regulate blood pressure and blood pressure variations in response to exercise and dietary salt. The variant associated with higher blood pressure may also provide a VO2 max advantage during prolonged exercise.
The ALTIS Sport Performance Report tells you which variant of the ACE gene you have and provides you with expert recommendations developed in part by the Olympic coaches at ALTIS.
For example, those with the variant associated with higher blood pressure are advised to consider spending more time on power-based training, such as Olympic lifting and plyometrics. These can enhance endurance performance by improving the amount of force that can be produced in small periods of time. This means every step, cycle, or stroke that an individual takes requires less energy and ultimately increases endurance efficiency.
Power-focused training means moving as explosively as possible during every repetition of an exercise. There are many types of exercises to choose from, such as jumping, sprinting, Olympic lifting, medicine ball throws, and kettlebell swings. Because high-intensity work is required, you need to make sure that you take adequate rest in between sets and keep the duration of each set brief. Below are some guidelines to building a beginner’s workout:
- Frequency: Twice weekly + minimum 48 hours rest between workouts.
- Exercises: Choose 3-4 exercises that match your skill level.
- Weight: The amount you lift should be challenging, but not at the expense of technique.
- Workout: Do 3-5 sets of 4-8 repetitions (10-20 seconds) for each exercise.
- Quality: Make sure you perform every repetition as fast as possible.
Learn more about the relationship between genetics and VO2 Max, and get more expert recommendations from the Olympic-level coaches at ALTIS with the ALTIS Sport Performance Report.