If you are able to talk while you exercise, you probably are performing at a proper intensity level, according to researchers who support the "Talk Test."
The "Talk Test" is a method of judging the intensity of exercise and can be used to keep people from overexerting themselves. A proper level of exercise is the most effective, experts say, adding that everyone should monitor their workouts.
In a study, researchers tested this technique on 16 healthy participants using two types of exercise equipment -- a treadmill and a cycle ergometer. The subjects, who were moderately active, recited the Pledge of Allegiance during progressively more difficult stages of exercise. Following the speech, researchers asked participants if they could speak comfortably and recorded their answers.
Participants' exercise intensity levels were also measured by established markers -- heart rate, perceived exertion and ventilatory threshold. This threshold is the point where breathing increases disproportionate to the increase of workload. In other words, it indicates when an exerciser is approaching his intensity limit.
When results from accepted tests were compared with the "Talk Test," researchers found that they were comparable.
Investigators concluded that the "Talk Test" is an acceptable form of monitoring exertion. In fact, they recommend it as a practical and easy tool to keep intensity levels in check.
News Medical.net September 10, 2004
Finally a study that supports what I have been long telling patients. Most people don't know that I originally decided to go into medicine to use exercise as a therapy to improve people's health. I have been exercising for 36 years now, ever since I read Dr. Cooper's book "Aerobics" in 1968. I really believe that regular exercise is one of the major factors that contributed to my ability to be successful.
As I studied more about natural medicine though it became very clear that an optimal diet and emotional healing are far more powerful tools to move people into health. However, it has been my experience that it is very rare to see a patient who is exercising appropriately. I would estimate that it is far less than one in ten patients that I see have any clue that the intensity of exercise is a critical component of the puzzle.
Most people believe they just need to put in time and somehow exercise will magically give them all the benefits they seek.
Most are clueless that exercise is very similar to a drug and needs to be prescribed very precisely. To achieve the incredible benefits that exercise has to offer, it needs to provide a significant cardiovascular stress to induce biochemical changes like increasing mitochondria in the muscle to burn fat while one is sleeping.
What I have been telling patients for many years is to go hard enough so that they have a difficult time talking or carrying on a conversation with someone.
Once they reach that level they are going too hard and they need to back off slightly so they are just below that level. This is their optimum training level. They don't need to measure their pulse at all. This means that walking will not work for nearly anyone UNLESS they are walking on a strong incline on a treadmill, which is perfectly acceptable.
I was delighted to see research has now confirmed my long-standing recommendations. When patients follow this advice they are able to literally see miracles occur in their health.
Exercise is absolutely critical to the "cure" of many chronic diseases like:
You can learn more about incorporating the right exercise program into your life by reading Paul Chek's newest book, How to Eat, Move and Be Healthy!, a perfect complement to my nutritional plan.
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