WWE legend Hulk Hogan’s sudden death last month rocked the wrestling world — leaving fans stunned that a man known for his strength and stamina could suffer a fatal heart attack at 71.
But while bulging biceps may look like the peak of health, experts warn that a ripped physique can be misleading.
“The truth is that too much muscle can increase strain on the heart and may actually be harmful,” William Cornwell, director of sports cardiology at the University of Colorado Anschutz Medical Campus, wrote in The Conversation.
Fortunately, there’s a fast and foolproof technique you can use to gauge whether your workouts are pushing your body too hard — or barely moving the needle.
And unlike heart rate monitors or fancy fitness trackers, it won’t cost you a dime or require a single piece of equipment.
It’s called the “talk test.”
This simple self-check measures how hard you’re working based on how easily you can speak while exercising.
During low-intensity workouts, you should be able to carry on a conversation or even sing without getting winded. Think warmups, cooldowns, leisurely walks, gentle laps in the pool or cruising on a bike over flat ground.
Turn up the heat to moderate intensity, talking becomes more difficult. You’ll still manage short sentences, but your breathing will be heavier and singing won’t be possible.
Activities at this level include brisk walking, water aerobics, doubles tennis or even ballroom dancing.
Crank it up to vigorous intensity, and conversation all but stops. You’ll be nearly breathless, able to speak only a few words at a time.
Examples include running, speed walking, aerobic dancing, singles tennis, fast or uphill cycling, jumping rope and hiking with a heavy load.
It might sound basic, but research shows the talk test holds up. Studies have found it closely aligns with more technical measures like heart rate and VO₂ max — the maximum amount of oxygen your body can use during exercise — without any equipment.
The method has even earned praise from top fitness experts.
Greg McMillan, an exercise physiologist and running coach, dubbed it the “world’s greatest training tool,” helping athletes stay in the right intensity zone whether they’re building endurance, increasing stamina or chasing speed.
It may even lend a hand on race day.
“It’s especially helpful in longer races where you want to pace yourself at the beginning and not go out too fast,” said Dr. Alison Marie Helms, founder of the Women’s Running Academy, in Runner’s World. “Making sure you can breathe in the beginning and settle in and then push the pace from there.”
Everyday exercisers can benefit, too.
The talk test can help you “make sure that you’re hitting the intensity of exercise that you want to hit in order to meet physical activity-recommended guidelines,” Nicholas Rolnick, a NYC-based physical therapist, told CNN.
That’s easier said than done.
Federal health officials and major medical groups, including the American Heart Association, recommend that US adults get at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous activity — or a mix of both.
But most Americans fall short. Data from the Centers for Disease Control and Prevention shows fewer than half of US adults meet those targets, despite clear evidence that physical activity is one of the best things you can do for your physical and mental health.
And while you might be tempted to use the talk test to crank every workout up to 10, experts warn against overlooking the value of more leisurely activities.
“Conversation pace workouts are doing you just as much good as the hard efforts,” said Peloton instructor Susie Chan. “You’re giving your body time to get the blood flowing back to the muscles, [flushing them out] so that you can come back harder in the next workout when you want to push yourself.”
Ready to get moving but worried you’re out of shape?
Remember: “You do not have to look like a body builder or fitness guru in order to reap the benefits of exercise,” Cornwell noted.
“Almost three-quarters of the total benefit to heart, brain and metabolic health that can be gained from exercise will be achieved just by following the guidelines.”
