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The Talk Test The Poor Man’s Way to Gauge Exercise Training Intensity

The Talk Test The Poor Man’s Way to Gauge Exercise Training Intensity. Carl Foster, Ph.D., FACSM Department of Exercise and Sport Science University of Wisconsin-La Crosse. Every Story Starts Someplace Some Stories Start Twice.

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The Talk Test The Poor Man’s Way to Gauge Exercise Training Intensity

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  1. The Talk TestThe Poor Man’s Way to Gauge Exercise Training Intensity • Carl Foster, Ph.D., FACSM • Department of Exercise and Sport Science • University of Wisconsin-La Crosse

  2. Every Story Starts SomeplaceSome Stories Start Twice 1970 1998

  3. Exercise is MedicineOverwhelming Epidemiologic and Clinical Evidence Event Free Survival R Hambrecht et al. Circulation 109: 1371-1378, 2004 Months

  4. Exercise is MedicineOrder of Magnitude Effect Effect of Walking on 5 Year Mortality Vs -1% with Rx for HTN & Cholesterol -8% =stopping smoking vs continuing to smoke after first MI

  5. Components of an Exercise Program • Frequency • 5-7 x weekly • Intensity • Hardest to define • Time • 20-60 min • Type

  6. Prescription of Exercise Training Intensity • Objective Markers • VO2 & METs • 60-80% max • 45/50-85% reserve • Heart Rate • 50/65-90% max • 40/50-85% reserve • Limits of the “relative percent concept” • Individual response thresholds • Wide prescriptive window • Metabolic markers • Ventilatory Threshold • Lactate Threshold • Subjective Markers • RPE • Talk Test

  7. Talk Test

  8. What Does the Talk Test Look Like?

  9. Speech Provoking Stimulus N Shafer et al. JCRP 20: 289, 2000 JP Porcari et al. JCRP 22: 369, 2002 (Amy Kelso-Amann)

  10. Evidence that the Talk Test is a Marker of Appropriate Exercise Intensity

  11. C Foster et al. J Str Cond Res 23: 2425-2429, 2009 (Neepa Talati) E Jeanes et al. J Str Cond Res 25: 590-596, 2011

  12. +Talk Test vs VT M Dehart-Beverley et al. Clin Exerc Physiol 2: 34-38, 2000 N Shafer et al. JCRP 20: 289, 2000 S Voelker et al. Clin Exerc Physiol 4: 120-123, 2002 P Recalde et al. S Afri J Sports Med 9: 5-8, 2002 R Persinger et al. MSSE 36: 1716-1722, 2004

  13. +/-Talk Test vs VT M Dehart-Beverley et al. Clin Exerc Physiol 2: 34-38, 2000 N Shafer et al. JCRP 20: 289, 2000 S Voelker et al. Clin Exerc Physiol 4: 120-123, 2002 P Recalde et al. S Afri J Sports Med 9: 5-8, 2002 R Persinger et al. MSSE 36: 1716-1722, 2004

  14. -Talk Test vs VT M Dehart-Beverley et al. Clin Exerc Physiol 2: 34-38, 2000 N Shafer et al. JCRP 20: 289, 2000 S Voelker et al. Clin Exerc Physiol 4: 120-123, 2002 P Recalde et al. S Afri J Sports Med 9: 5-8, 2002 R Persinger et al. MSSE 36: 1716-1722, 2004

  15. VO2 @ VT vs Talk Test * *

  16. -Talk Test vs RCT P Recalde et al. S Afri J Sports Med 9: 5-8, 2002

  17. Ok, the Talk Test Matches VO2, HR and VT Markers of Exercise Capacity……Does it Work in Real Life?

  18. Does the Talk Test Reflect Changes in Exercise Intensity? “If we’re going to keep talking, you have to slow down”

  19. Can the Talk Test Prevent Exertional Myocardial Ischemia? • Exertional ischemia is the one substantial danger in ExRx • K Meyer (Eur Heart J 16: 623, 1995) has shown that the VT often precedes ST segment changes in patients with CAD CA Cannon et al. Am J Med Sport 6: 52-57, 2004

  20. Can the Talk Test Track Permutations in Exercise Capacity?

  21. Can You “Translate” From Exercise Testing to Exercise Training with the Talk Test? • C Foster et al. • J Str Cond Res 23: 2425-2429, 2009 • Neepa Talati • Sedentary individuals • Incremental exercise test to identify + +/- - stages of Talk Test • 20 min exercise bouts at LP-1, LP, EQ

  22. Translating GXT to Training

  23. Does “Translating” Exercise Intensity Work for Fitter Individuals? • EA Jeanes et al. • J Str Cond Res 25: 590-596, 2011 • Well-trained non athletes including several “t-shirt runners” • Incremental exercise to identify stages of TT • 40 min stead state exercise sessions at • LP-1, LP, EQ

  24. Newest Data on Translating Exercise Training Intensity • C Foster et al. J Str Cond Res 23: 2425-2429, 2009 (N Talati) • EA Jeanes et al. J Str Cond Res 25: 590-596, 2011 • + L Walraven • + J Lueck

  25. So, Where Does this Leave Us?

  26. Summary • Talk Test---a good ‘old idea’ • Easy to perform • eliminates need for maximal exercise • forgiving of variations in speech producing stimulus • Accurately places exercisers in exercise intensity defined by conventional criteria • %HRmax • %VO2max • VT • RPE • Apparently useful as tool for avoiding exertonal ischemia • Responsive to permutations in exercise capacity • Easy to translate into exercise training intensity

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