Men's Health Fitness and Metabolic Testing

Metabolism and hormones are interconnected in men's health:

• Age-Related Metabolic Slowdown: Metabolism declines 2 to 3% per decade due to muscle loss. RMR testing reveals YOUR actual metabolic rate, not population averages
• Testosterone and Body Composition: Testosterone levels naturally decline 1 to 2% per year after age 30. Lower testosterone is associated with increased body fat and reduced muscle mass
• Exercise Boosts Testosterone: Regular resistance training and high-intensity intervals can help maintain healthy testosterone levels
• Obesity and Testosterone: Excess body fat, especially visceral fat, lowers testosterone. Weight loss can improve levels
• TRT Considerations: If on testosterone replacement therapy (TRT), exercise and nutrition are still crucial. RMR and VO₂ max testing optimize your program

Comprehensive cardiovascular fitness assessment:

• VO₂ Max Value: Your aerobic ceiling. Higher values indicate better cardiovascular fitness and lower mortality risk. Men's average: 35 to 45 mL/kg/min (varies by age). Athletes: 50 to 80 mL/kg/min
• Training Zones: Five personalized heart rate zones based on YOUR physiology, not age-based formulas
• Zone 2 for Fat Loss: Discover exact heart rate for maximum fat oxidation and aerobic base building (typically 60 to 70% max heart rate)
• Threshold Training: VT2 (ventilatory threshold 2) defines your lactate threshold-the key to race performance and high-intensity training
• Cardiovascular Screening: Unexpectedly low VO₂ max may indicate undiagnosed cardiac issues requiring further evaluation
• Track Improvements: Retest every 8 to 12 weeks. Typical improvements: 10 to 20% increase in VO₂ max over 12 weeks of training

Testing Process: 45 to 60 minute appointment. Choose equipment (treadmill for runners, bike for cyclists, rower, or stair mill). Same day results with detailed zones.

Stop guessing your calorie needs-know your exact metabolic rate:

• Precise Metabolism: Online calculators can be off by 300 to 600 calories per day. RMR testing measures YOUR actual resting burn rate
• Cutting Fat: Create appropriate 300 to 500 calorie deficit while preserving muscle. Typical safe fat loss: 0.5 to 1.5 pounds per week
• Building Muscle: Ensure adequate calories (250 to 500 calorie surplus) and protein (0.8 to 1.0 grams per pound) for lean mass gains
• Maintaining Weight: Know exact maintenance calories for long-term weight stability
• Track Metabolic Changes: Retest every 3 to 6 months. Metabolism adapts as body composition changes
• Hormone Therapy: If on TRT, monitor how hormone optimization affects metabolism

Testing Process: 20 to 30 minute appointment. Fast for 4 to 5 hours. Same day results with personalized calorie and macronutrient targets.

VO₂ max plus RMR testing (save $25)

Most comprehensive approach for men serious about health and performance:

• Cardiovascular Fitness: VO₂ max and training zones
• Metabolic Data: Exact calorie needs for any goal
• Complete Picture: Both fitness and nutrition optimized
• Track Everything: Retest both every 3 to 6 months

Men should discuss cardiovascular screening with physician if they have:

• Family history of early heart disease (father or brother before age 55)
• High blood pressure (above 130/80)
• High cholesterol (LDL above 100 mg/dL)
• Diabetes or pre-diabetes
• Smoking or tobacco use
• Obesity (BMI above 30)
• Sedentary lifestyle
• Age 40+ even without risk factors

Your physician may recommend medical stress test before VO₂ max testing if you have multiple risk factors or symptoms.

Evidence-based exercise for cardiovascular health and longevity:

• Aerobic Exercise:
  • • Minimum: 150 minutes per week moderate (Zone 2) OR 75 minutes vigorous
  • • Optimal: 300 minutes per week for greater cardiovascular benefits
  • • 80/20 Polarized Training: 80% in Zone 1 to 2, 20% in Zone 4 to 5 produces best results
• Resistance Training: 2 to 3 days per week. Critical for maintaining testosterone, bone density, and muscle mass as you age. All major muscle groups, 3 to 4 sets of 6 to 12 repetitions
• High-Intensity Intervals: 1 to 2 sessions per week (Zone 4 to 5). Boosts VO₂ max and metabolic rate

VO₂ max testing provides YOUR specific zones for all training intensities.

Men in Their 20s to 30s:

• • Establish fitness baseline while at peak
• • Optimize athletic performance
• • Build habits for long-term health

Men in Their 40s to 50s:

• • Track age-related fitness changes
• • Prevent metabolic slowdown
• • Manage weight gain and muscle loss
• • Cardiovascular disease prevention becomes critical

Men 60 and Older:

• • Maintain independence and function
• • Prevent sarcopenia (muscle loss)
• • Monitor cardiovascular health
• • Focus on longevity and healthspan

For competitive and recreational athletes:

• Sport-Specific Testing: Test on equipment matching your sport (treadmill for runners, bike for cyclists)
• Periodized Training: Zones guide base training, threshold work, and peak phases
• Race Preparation: Know exact pace/power targets for race day
• Track Training Adaptations: Retest every 8 to 12 weeks to verify program effectiveness
• Prevent Overtraining: Zones prevent training too hard on easy days

Exercise benefits prostate health in multiple ways:

• Vigorous exercise associated with 30% lower risk of advanced prostate cancer
• Maintains healthy weight (obesity increases aggressive prostate cancer risk)
• If on androgen deprivation therapy for prostate cancer, exercise helps manage side effects (muscle loss, bone loss, fatigue, weight gain)

Share your testing results with:

• Primary Care Physician: Annual physicals, cardiovascular screening, general health
• Cardiologist: If cardiovascular disease or multiple risk factors
• Endocrinologist: If on TRT or managing metabolic conditions
• Registered Dietitian: Uses RMR data for nutrition planning
• Personal Trainer/Coach: Uses VO₂ max zones to design workouts (visit rockurbody.com for coaching)

VO₂ Max Test: $250

RMR Test: $75

Performance Pack (Both): $300

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Behind Hindquarter restaurant (second entrance off Dakota St.)

Phone: 831-400-9227
Email: info@fitevals.com