Using Recovery Heartbeat for Fitness and well-being

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Heart Rate Variability Overview & How to Measure.
Heart Rate Variability.
Heart Rate Variability (HRV) analysis is a way to observe the action of the parasympathetic branch of the nervous system that controls restoration and recovery.
*While the body is stressed, the sympathetic ‘fight or flight’ branch of the nervous system is more active, and the parasympathetic branch is less active performance is gradually restored during recovery, with parasympathetic activity rising to a level above where it started*..
Study European Journal of Applied Physiology (2018)..
The study involved 18 elite skiers who took part in a 15-day training camp slept in altitude chambers that simulated the thin air at 9,000 feet above sea level..
Half of them followed a preassigned training plan designed by a coach, while the other half altered their training each day based on their morning HRV measures..
Before and after the training camp, they did a VO2max test and a 10K roller-ski trial, and.
to adjust their training, the skiers in Millet’s study followed these rules:
If their HRV stayed the same or increased, they increased their training load; for example, by skiing longer that day.
If their HRV decreased by more than 30%, they decreased their training load.
If their HRV decreased two days in a row, they took a rest day.
Results..
In the end, the two groups ended up doing relatively similar overall training on average, the skiers in the HRV group modified their training due to HRV readings an average of 3.3 times..
But since the modifications could be either increases or decreases, they ended up with pretty much the same total training volume..
After two weeks of heavy training, the “normal” group showed significant changes in their heart rate variability corresponding to increased “fight or flight” and reduced “rest and recover” responses..
These changes, the researchers suggested, would translate in the long term to an increased chance of overtraining or getting sick..
The HRV-guided group, on the other hand, kept these parameters stable..
As for race performance, there was no difference in VO2max changes and little difference in final 10K roller-ski times:.
HRV-guided group was the only one to “significantly” improve performance, but their average improvement of 2.7% wasn’t much different from the control group’s improvement of 2.5%..
However, it should be noted that it’s really hard to improve VO2max and race performance in athletes who are already elite, and these findings were only after 2 weeks..
https://www.ncbi.nlm.nih.gov/pubmed/29247273.
References..
1) Marcelo Campos, MD. (2017, November 22). Heart rate variability: A new way to track well-being Harvard Health Blog. Retrieved from https://www.health.harvard.edu/blog/heart-rate-variability-new-way-track-well-2017112212789.
2) Heart Rate Variability vs. Heart Rate. (2018, February 4). Retrieved from https://hrvcourse.com/heart-rate-variability-vs-heart-rate/.
3) Heart-Rate Variability’More than Heart Beats? (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5600971/.
4) What is Heart Rate Variability (HRV) and why is it important? (2017, April 6). Retrieved from http://www.livingflow.net/what-is-heart-rate-variability-hrv/.
5) Cockrell, W. (2017, January 10). The Popular, Misunderstood Tool That Helps You Recover Better. Retrieved from https://www.outsideonline.com/2137926/what-heart-rate-variability-and-how-can-it-make-me-better-athlete.
6) Getting Practical on Heart Rate Variability & Training Strength of Science. (2016, November 19). Retrieved from https://www.strengthofscience.com/articles/getting-practical-heart-rate-variability-training/.
7) Schmitt L, et al. (n.d.). Live high-train low guided by daily heart rate variability in elite Nordic-skiers. PubMed NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/29247273

Heart rate calculations for health fitness professionals..
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Hey all you fitness enthusiasts, how are you tracking your progress? Please don’t say the scale!
There is an excellent and accurate way to check in on your fitness progress and it’s called “Recovery Heart Rate” or “Heart Rate Recovery”..
Check out this video for some examples on how to use your recovery heart rate to see your biological age and to see how fit your cardiovascular system is!
Read more about how to measure your resting heart rate and to determine your training zones here: https://www.bodybeheld.com/body-beheld-blog/2018/1/2/zone-training-to-reach-fitness-and-weight-goals

This week we’re looking at Heart Rate Variability, we’ll be explaining what it is, how to use it and how it relates to recovery..
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As athletes our main aim is to get stronger and faster. We do that with a combination of stressing the body through training then allowing it to rebuild and get stronger through recovery..
But, knowing if you’ve adequately recovered from your previous training is not always so easy. You can use things like Training Peaks training stress score, resting HR, subjective scores on how your feeling and measure your sleep to guide you and your coach as to how your body is coping with the training and general stress..
They are all useful tools but Heart Rate Variability (HRV) can give you a more accurate measurement as to the overall stress your body and mind are dealing with each day. And, most importantly give a clear indication as to whether you’re ready for the next hard session..
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. ��.
For more information on this topic, check out the following links from training peaks:
Using Heart Rate Variability to Schedule the Intensity of Your Training http://gtn.io/TPHRVIntensity.
9 Common Misconceptions About Measuring Heart Rate Variability
http://gtn.io/TPHRVMisconceptions.
How to use HRV Training to Identify Weaknesses http://gtn.io/TPHRVWeakness.
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Recovery heart rate is how fast the heart rate declines after exercise. Abnormalities associated with impaired heart rate recovery can be a sign of health problems. Learn more about how the average recovery heart rate should fall at least 12 beats in the first minute with information from a board-certified cardiologist in this free video on heart health.

Disclaimer: Please visit a medical profession before beginning an exercise program. Please perform the Heart Rate Recovery Test in the presence of a trained medical or fitness professional. Performing the Heart Rate Recovery Test does not take the place of having a professional cardiac evaluation. If you feel faint, experience chest pain or pressure or arm pain during the test please stop immediately & contact a medical professional. If your test scores fall into a risk category please contact a medical professional immediately for a cardiac evaluation..
Heart Rate Recovery (HRR) is an effective measure of aerobic fitness & a predictor of risk of cardiac death. It measures the hearts ability to recover following exertion. It is the difference between your heart rate during exercise & your heart rate two minutes after exercise..
Exercise to within your Target Heart Rate (70% is a good number). Stop immediately & record your pulse. This is your first number (THR)..
Wait two minutes & check your pulse. This is your second number. (HR120)..
Subtract HR120 from THR to get your Heart Rate Recovery (HRR)..
THR HR120 = HRR.
The higher the HRR the greater your aerobic fitness & the lower your risk of cardiac death..
The lower your HRR the greater your risk of cardiac death & the lower your aerobic fitness. If you fall into this category, immediately contact a medical professional for a cardiac evaluation..
Target Heart rate is the range of desired heart rate (Beats per minute) for safety & efficiency reasons. It is a gauge to help you keep safe while developing & increasing cardiovascular health & fitness. It is recommend that you monitor your heart rate while exercising by taking your pulse at regular increments..
To determine your target heart rate you must first determine your maximum heart rate. This is done by subtracting your age from 220. Your target heart rate is 50 to 80 percent of your maximum heart rate. If you are 50 years old, your target heart rate is 85 to 136 beats per minute. 220 – 50 =170. 170 x 0.5 = 85. 170 x 0.8 = 136..
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV is the author of “Running: Maximize Performance & Minimize Injuries.” He can be found on the web at http://www.championshipchiropractic.com/index.htm.
Dr Ozello’s Sports Medicine Report is a weekly video that covers a different injury or body part each episode. Dr Ozello describes the anatomy & mechanism of injury in detail. He provides information on the intrinsic & extrinsic factors of the injury & discusses prevention & rehabilitation strategies to remove the sources of the condition. A playlist is available with videos demonstrating exercises & rehabilitation techniques..
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Dr Donald A Ozello DC wishes you success in life and in your athletic endeavors. Train hard, train smart, stay injury free and accomplish your goals.