Kasch Pulse-recovery Test

Simple testing of your level of fitness

So you want to get fit. Good. The Kasch pulse-recovery test is a simple little test that will give you an idea just how fast you can advance. It is based on the principle that your heart rate will return to normal more quickly, the fitter you are.

Conversely, the less fit you are, and thus should start your exercise program more gently, the longer it will take your heart rate to return to normal after exercise.

Health care is about benefits versus risks. There is no sense in starting a vigorous exercise program if it could give you a heart attack, right?

The test is dependent on being able to step up 12 inches (30 cm) with ease. If you can't do that - knees, hip, ..., then stop reading right here. So, find a 12 inch high step and try it a few times. Could you do that for three minutes?

You will need to step up and down 24 times per minute, for three minutes. Roughly once every 2 1/2 seconds. You may need a helper to guide you.

How to conduct the Kasch Pulse-Recovery Test

1. Measure your pulse rate for a full minute. Write it down. Normal is around 72 beats per minute. If it's significantly higher, say above 85, then consult your doctor before doing the test.

2. Wait for the second hand on your watch to reach 12, and then start stepping up (both feet) and down again. The rate must be 6x every 15 seconds, fairly accurate. Practise it a few times until you can do the stepping at the right speed.

   Go on, try it. I'll wait till you come back!

   Perhaps do it for a full minute, and see how you manage with the timing. How are the knees coping, your balance, your breathing ...

   Take a break before starting the test proper. Three minutes remember.

   Ready, steady, GO! Three minutes, 24 times a minute, without stopping or resting.

3. EXACTLY one minute after you have stopped, measure your pulse rate again. Write it down so you don't forget!

   How did you manage? Breathing hard? Find it difficult?

4. Here now here is the scale that will give you your level of fitness on the Kasch Pulse-recovery test. It's for persons 55+.

   Fitness Level	Men	Women
   Excellent	72-86	73-92
   Average	105-113	113-121
   Very poor	131-152	135-151

   How did you manage?

   You might also measure your pulse again after two minutes? Where does that fit you in on the table now?

   Obviously, this is only a rough guide. You may not have found a step exactly 12 inches high. In fact probably not! No matter. You get the idea. If it's less than 12 inches high, just go a little faster, say 26 steps per minute for three minutes. Or slightly longer than 3 mins.

   If you rate excellent, then you can afford to be relatively adventurous. If not, start slowly.

   Keep a log book, and retest yourself using the Kasch Pulse-Recovery test every week.

   To go from Kasch Pulse-Recovery Test to BENEFITS OF WALKING.

   
   

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