Do you use the “talk test?”

Most of us are familiar with the ‘talk test’: talking aloud during your workout to measure its intensity, in which high intensity = speechlessness (and breathlessness).

The NY Times recently published an article that described research in young, fit people (age 18-35).  These folks need to get out of breath and even have difficulty talking before they reach a good target heart rate (pulse) and make enough lactic acid to improve their fitness.

But, what if you’ve been a couch potato, and are just now motivated to start walking?  I actually believe that the “talk test” is a good guide.  One mistake people make starting out exercising is to overdo it, then get discouraged.  If we are patient and consistent, good things will follow.  I lost 125 lbs without the agony seen on “The Biggest Loser.”

I also believe that using a heart rate monitor is good for folks starting out, mostly so that they don’t overdo it.  Click here to see your target heart rate based on your age.  If just starting out, I would recommend walking to keep pulse around 115 per minute.

BTW, who should see a doctor before starting an exercise regimen?  Once again, I refer you to the Mayo Clinic website, which has great patient education materials.

Dr John Ellis MD

Board-certified anesthesiologist, with expertise in cardiovascular anesthesia and the implications of obesity and sleep apnea in anesthesia. See vascularanesthesia.com for professional information. Dr. Ellis has used the strategies in here to: (1) lose 120 lbs over 18 months, (2) stop all antihypertensive medicines, and (3) no longer need CPAP treatment for sleep apnea.

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