Can’t Talk?… Slow Down

How do you know when you’re overdoing it while exercising? Use this simple “Talk Test”: Say the Pledge of Allegiance out loud. If it’s difficult to voice those familiar words, you’re probably pushing yourself too hard.

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 specialized and accepted tests were compared with the “Talk Test,” researchers found that they were comparable. They 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.

Dr. Ferris’s comments:

This test can be used for any age or fitness level.  The goal is to push your intensity level up to where it is difficult to carry on a conversation with someone.  Once you reach this level, you should back off slightly. This is your optimum training level. With this test you do not need an expensive heart rate monitor. Don’t forget that after exercising, it is best to cool down with some general back and leg stretches. Happy exercising!