Customising WALK tests for your clients

Customising WALK tests for your clients

John, we’re going to do a personalized exercise test on a treadmill, we’re not using look up tables or published protocols. 

This is a test designed specifically for you, so we’re going to start at a level you can start easily. Now we’re going to start at a speed equivalent to very, very light exercise intensity and each minute we’re going to increase the gradient a little each minute until we reach our stopping point (either fatigue or you want to stop).

We’re going to keep going up to about hard (15/20 ratings of perceived exertion on the 6-20 point scale) or maybe even very hard (at least 17/20). I’m going to measure your heart rate and record your work rate (speed and gradient) on the treadmill each minute and input that into the program.

So there’s the first level now = 7/20 RPE (rating of perceived exertion; 6-20 point scale). So what level are you at now? I’m at 9/20 exertion level. 0/20 is OK, so that’s very light. 

Going to the next level now. And what level are you at now? I am at 14. So it’s getting fairly hard. What level are you at now? I am at 15/20 now. So we will stop the treadmill now and then go into recovery. OK, well done. 

And we’ve estimated your aerobic fitness to be 42 ml/kg/min which is very good for your age.

We will be able to prescribe exercise based on your test and prescribe for cycling or walking or running. Thanks for volunteering.