Kasch pulse recovery test

Kasch pulse recovery test is a simple measure of your general level of fitness; it is a very simple procedure which will help you decide how vigorously you can start on a new exercise programme.

Remember the point of exercise is to improve your well-being; for so many it means an injury, and some even drop dead. Rather test yourself first.

Ten second step test.

This page was last updated by Dr Barrie Lewis on 28th April, 2021.

It is a good way to start a new exercise program. In three minutes you have a simple measure of how fit you are.

So you want to start walking Good. This simple little test 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 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?

This examination is dependent on being able to step up 12 inches (30 cm) with ease, first with one foot, then the other. If you cannot do that because of knee or hip arthritis, then stop reading right here. You will not be able to do the test.

But both knee and hip arthritis are treatable. Particularly if you do not wait until you are being threatened with total joint replacement; you will most likely have to lose weight, but that is small beer in comparison with the pain, expense and risk of a total joint replacement. Just cut out all refined carbohydrate from your food and gradually the unwanted flab will fall away.

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 two-and-a-half seconds. You may need a helper to time you.

Kasch pulse recovery test

Kasch pulse recovery test measure just how quickly does your pulse return to normal after exercise.

  1. Measure your pulse rate for a full minute. Write it down. Normal is around 72 beats per minute. If it is 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 and down again using both feet. The rate must be 6x every 15 seconds, fairly accurately. Practise it a few times until you can do the stepping at the right speed.
  3. Go on, try it. I will 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 and your breathing.

    Take a break before starting the test proper; three minutes remember.

    Ready, steady, GO! Three minutes, 24 times in 60 seconds, without stopping or resting.

  4. EXACTLY one minute after you have stopped, measure your pulse rate again. Write it down so you do not forget!
  5. How did you manage? Breathing hard? Find it difficult?

  6. Here now here is the scale that will give you your level of fitness on the Kasch Pulse-recovery test. It is 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 a foot high, just go a little faster, say 26 per minute for three minutes. Or slightly longer than 180 seconds.

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.

Ten second step test

Now take the ten second step test.

It is just as profound and even more simple than the Kasch pulse recovery test, giving a good idea of how long you are going to live.

It is a kind of crystal ball!

Causes of osteoporosis

Causes of osteoporosis is probably to my mind the most important page at chiropractic help; it will give you a good measure of how miserable you will be in your latter years.

Now, whilst you are still young is the time to do something about it, and the Kasch pulse recovery test gives you an good indication of how enthusiastic you can be.

Human beings are strange creatures. Except for you and me, that is. Not so sure about you.

We would rather suffer pain and great disability than change some of our ways; like preventing that incurable brittle bone disease. Once you got advanced osteoporosis, there is misery on ahead on the horizon.

If you are Caucasian, smoker or have an early menopause,  then there is trouble coming.

Other factors are early complete hysterectomy, heavy drinker, couch potato and a food junkie; these factors are additive, of course.

Bad trouble and pain, and worse, disability all lie directly in your path. Just watch any person using a walker in the car park; it does not just happen to others.

Walking benefits

Walking benefits are profound.

Having established your general level of fitness using the Kasch Pulse Recovery Test there's one simple thing you can do that will prevent all of the above. Simple. Easy. Profound. Relaxing. Put on a hat, apple in hand, take the profound and beautiful walking benefits at least five days a week. Escape the office at lunch time?

And pretty please, don't just say, Oh, I will just take HRT. Did you know you will likely be incontinent? Much higher likelihood of breast and uterine cancer and haemorrhagic stroke? Rather, walking benefits.

"Investigators found that postmenopausal women who took HRT were between two and three times more likely to develop urinary incontinence than similarly-aged women who were hormone-free; even after only one year of treatment[1]."

- National Kidney Foundation.

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