Age 18 years or older Non-diabetic or pre-diabetic status (defined by medical history or standard screening criteria, e.g., HbA1c \< 6.5%) Capable and willing to participate in both Zone 2 aerobic exercise and high-intensity interval training (HIIT) protocols Willing to wear a continuous glucose monitor (Dexcom G7) continuously for the 11-day study duration Able to provide written informed consent
You may not be if
Diagnosis of Type 1 or Type 2 diabetes Use of glucose-lowering medications, insulin, or other pharmaceuticals that significantly alter glucose metabolism Current skin conditions, allergies, or sensitivities to medical-grade adhesives that prevent continuous glucose monitor placement Musculoskeletal, cardiovascular, or neurological conditions that contraindicate vigorous exercise or high-intensity interval training Pregnant or planning to become pregnant during the study period Concurrent participation in another clinical trial or interventional exercise study
