Fitness Testing for Pre-Diabetes

The landmark Diabetes Prevention Program study demonstrated that lifestyle intervention was more effective than medication for preventing diabetes:

• 58% Risk Reduction: Through 7% weight loss and 150 minutes per week of moderate exercise
• Better Than Metformin: Lifestyle changes outperformed medication (31% risk reduction)
• Long-Term Success: Benefits persisted for 10+ years after initial intervention

The key components were weight loss (5 to 7% of body weight) and regular physical activity. Fitness testing helps you achieve both with precision.

Exercise is one of the most powerful interventions for pre-diabetes management:

• Improved Insulin Sensitivity: Exercise makes your muscles more responsive to insulin, helping clear glucose from blood more effectively
• Glucose Uptake: Muscle contraction during exercise pulls glucose into cells independent of insulin
• Weight Loss: Combined with nutrition, exercise creates calorie deficit for fat loss
• Visceral Fat Reduction: Exercise particularly targets dangerous abdominal fat linked to insulin resistance
• Better A1C: Regular exercise can lower A1C by 0.5 to 1.0 percentage points
• Cardiovascular Protection: Reduces heart disease risk (the leading cause of death in diabetes)

VO₂ max testing provides the precise exercise zones needed for diabetes prevention:

• Zone 2 (Aerobic) Training: The intensity where fat oxidation is maximized. This is your primary training zone for insulin sensitivity and fat loss (typically 60 to 70% of maximum heart rate)
• Safe Exercise Intensity: Know exactly how hard to work without overexertion, especially important if you are new to exercise or have other health conditions
• Individualized Zones: Generic formulas do not account for fitness level or metabolic health. Testing reveals YOUR specific zones
• Track Fitness Improvements: As insulin sensitivity improves and fitness increases, retesting shows measurable progress
• Prevent Overtraining: Too much high intensity exercise can spike cortisol and worsen blood sugar control. Zones keep you in the optimal range

Testing Details: 45 to 60 minute appointment on your choice of equipment (treadmill, bike, rower, or stair mill). Same day results with detailed heart rate zones and training recommendations.

Weight loss of just 5 to 7% of body weight significantly reduces diabetes risk. RMR testing ensures you lose weight safely and effectively:

• Exact Metabolic Rate: Know your precise daily calorie burn, not an estimate from online calculators that can be off by 300+ calories
• Safe Calorie Deficit: Target 300 to 500 calories below your total daily energy expenditure for 0.5 to 1 pound per week loss
• Preserve Muscle Mass: Adequate protein and appropriate deficit prevent muscle loss, which is crucial for metabolism and insulin sensitivity
• Avoid Metabolic Slowdown: Too few calories can slow metabolism. RMR testing prevents under-eating
• Retest as You Lose: Metabolism adapts as weight decreases. Retest every 3 to 6 months to adjust calorie targets

Example: If your RMR is 1,500 calories and you are moderately active (multiplier of 1.5), your total daily burn is 2,250 calories. A target of 1,750 to 1,950 calories per day would create a safe 300 to 500 calorie deficit.

Testing Details: 20 to 30 minute appointment. Fast for 4 to 5 hours before testing. Same day results with personalized calorie and macronutrient recommendations.

Best Value: VO₂ max plus RMR testing (save $25)

The most comprehensive approach to diabetes prevention combines both tests:

• Exercise Zones: Know exactly how to train for insulin sensitivity
• Nutrition Targets: Precise calories for 5 to 7% weight loss goal
• Complete Picture: Address both physical activity and nutrition components of DPP protocol
• Track Everything: Retest both every 3 to 6 months to measure improvements

Based on American Diabetes Association and DPP guidelines:

• Aerobic Exercise: 150 minutes per week minimum (30 minutes, 5 days per week) at moderate intensity (Zone 2). More is better-up to 300 minutes per week for greater benefits
• Resistance Training: 2 to 3 sessions per week. Muscle mass is crucial for glucose disposal and insulin sensitivity
• Reduce Sedentary Time: Break up sitting every 30 minutes. Even light activity helps blood sugar control
• Post-Meal Activity: A 10 to 15 minute walk after meals can significantly blunt blood sugar spikes

VO₂ max testing tells you exactly what "moderate intensity" means for YOUR body-not a generic guideline.

Once you know your metabolic rate, implement these evidence-based nutrition strategies:

• Calorie Deficit: Use RMR data to create a 300 to 500 calorie daily deficit
• High Fiber: 25 to 35 grams per day slows glucose absorption and improves insulin sensitivity
• Adequate Protein: 0.8 to 1.0 grams per pound of body weight preserves muscle during weight loss
• Complex Carbohydrates: Choose whole grains, legumes, vegetables over refined carbs and sugar
• Healthy Fats: Emphasize unsaturated fats from nuts, seeds, fish, olive oil
• Consistent Meal Timing: Regular meal patterns help stabilize blood sugar

Work with a registered dietitian who can use your RMR results to create a personalized meal plan.

Monitor multiple markers to assess your diabetes prevention efforts:

• Blood Markers (with physician): Fasting glucose, A1C every 3 to 6 months
• Body Weight: Target 5 to 7% loss (if overweight)
• Waist Circumference: Visceral fat reduction is key
• VO₂ Max: Retest every 8 to 12 weeks to see fitness improvements
• Exercise Consistency: Track minutes per week of Zone 2 training
• Strength Gains: Progressive resistance training improvements

Fitness testing is beneficial if you have:

• Confirmed pre-diabetes diagnosis (A1C 5.7 to 6.4%)
• Family history of Type 2 diabetes
• Overweight or obesity (especially with abdominal fat)
• History of gestational diabetes
• Polycystic ovary syndrome (PCOS)
• Sedentary lifestyle with multiple risk factors

Most individuals with pre-diabetes can safely exercise, but discuss with your physician before starting a new program, especially if you have heart disease, neuropathy, or other complications.

With consistent lifestyle changes, many people reverse pre-diabetes:

• A1C Returns to Normal: Below 5.7%
• Fasting Glucose Normalizes: Below 100 mg/dL
• Weight Loss Achieved: 5 to 10% body weight reduction
• Fitness Improves: Measurable VO₂ max increase
• Medication Reduced or Eliminated: Under physician supervision

This typically takes 6 to 12 months of consistent effort, but the payoff is enormous-preventing a chronic disease that affects every system in your body.

Many people struggle with pre-diabetes management because:

• They exercise too hard (Zone 3 to 4) instead of building aerobic base in Zone 2
• Calorie targets are wrong-online calculators do not reflect individual metabolism
• No objective feedback on whether their efforts are working
• Generic exercise prescriptions do not match their fitness level
• They give up before seeing results because they lack data showing progress

Testing eliminates guesswork and provides measurable goals to work toward.

Share your test results with your healthcare providers:

• Physician/Endocrinologist: Monitors A1C, glucose, and overall health
• Registered Dietitian: Uses RMR data to create meal plans
• Personal Trainer/Coach: Uses VO₂ max zones to design workouts (visit rockurbody.com for coaching)
• Diabetes Educator: Integrates fitness data into comprehensive diabetes prevention plan

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