Exercise over a longer period relies heavily on your body’s aerobic ability, that is, using oxygen to fuel your performance. During exercise and periods of stress, adrenaline is released and binds to the receptor produced by ADRB2.

This triggers adaptations that enhance endurance performance, such as the widening of your airways (bronchodilation), increased usage of glucose for energy, increased heart rate, and dilation of your arteries. Certain variants of this gene are associated with better adaptation to endurance efforts.

If you have a certain variant of ADRB2, you may have a greater degree of flexibility when planning your training program. Regardless of what type of training you choose, ensure that your recovery is adequate. Try contrast showers after particularly difficult workouts. Simply alternate between hot and cold for every minute for 10 minutes.

Contrasting temperature changes (hot-cold showers or cryotherapy) can promote blood flow and tissue perfusion. The underlying action is the expansion and contraction of your vascular system. Cryotherapy can also help your body’s nervous system enter into a state of recovery.