Kasch pulse recovery test is a simple measure of your general level of fitness; it's 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.
This page was last updated by Dr Barrie Lewis on 6th July, 2019.
It's 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 get fit! 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 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?
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 can't do that because of knee or hip arthritis, then stop reading right here. You won't be able to do the test.
But both knee and hip arthritis are treatable. Particularly if you don't wait until you are being threatened with total joint replacement; you will most likely have to lose weight, but that's 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 measure just how quickly does your pulse return to normal after exercise.
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.
How did you manage? Breathing hard? Find it difficult?
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.
Now take the ten second step test.
It's 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's a kind of crystal ball!
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'll 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'd rather suffer pain and great disability than change some of our ways; like preventing that incurable brittle bone disease. Once you got osteoporosis, there's misery on ahead on the horizon.
If you are Caucasian, smoker, early menopause, early complete hysterectomy, heavy drinker, couch potato and/ or food junkie then there's trouble coming.
Bad trouble and pain, and worse, disability all lie directly in your path. Just watch any person using a walker in the car park.
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'll just take HRT. Did you know you'll be incontinent? Much higher likelihood of breast and uterine cancer and haemorrhagic stroke? Rather, walking benefits.