Resting Heart Rate, Heart Rate Variability: What's Optimal, 1600+ Days of Data
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- Опубліковано 21 лип 2024
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Papers referenced in the video
Inter- and intraindividual variability in daily resting heart rate and its associations with age, sex, sleep, BMI, and time of year: Retrospective, longitudinal cohort study of 92,457 adults
pubmed.ncbi.nlm.nih.gov/32023...
Heart rate variability with photoplethysmography in 8 million individuals: a cross-sectional study
pubmed.ncbi.nlm.nih.gov/33328... - Наука та технологія
Thanks for sharing your data and trying to find correlation. I have started training since 7 months back want to know more about the importance of metrics such as rhr and hrv from an individual perspective. Your presentation is the first I have found on UA-cam.
Thanks @herbalhealing39!
The HRV, RHR playlist may offer more value than just this video: ua-cam.com/video/hFgQT_BzGKI/v-deo.html
Thanks for all the dataset. Since retired, I usually train ~300 days/yr, ~250 days of cycling, 50-65 days/weights and the balance of the year walking `10,000 steps on resting days. The problem is that I like to exercise, the question is that too much?. I have seen a very small reduction in my HRV like your graphic shows; however my RHR has remained the same. Thanks for showing those graphics, i will need to continue to monitor the trend.
Thx Prof. LUSTGARTEN for this helpful and remarkable presentation.
Such great work! Such great data! Thank you!
Thanks Tim!
Thank you for this content. Very interesting. Great presentation.
Thanks Tr3vor B! There's more data since then-Q1 2023 update for RHR and HRV is coming in about a month.
Great job Mike. RHR might correlate with VO2max and blood hemoglobin too.
Thanks Michael. Good info. My HRV (Oura overnight) has gone down a bit and as it happens my weight is up. So will be tracking weight against HRV and RHR for next few months.
Thanks Peter, keep us posted on your progress!
Invaluable. Thanks
Happy 50th Birthday Michael 🎂🎉!!!
Ha, next week KoiRun, but thanks!
@Mike, I cannot tell you how invaluable it is over the course of all of the different videos that you have done over time for you to share your own personal experiences and to present actual data that backs up whatever conclusions you’re making. That said, I do have a couple of questions about this particular video:
Unsaid (or at least unnoticed by me) was the medical/scientific reason why resting heart rate drops past age 50, and also why heart rate variability decreases as one gets older. Why are these signs of aging? With regard to resting heart rate, I suppose that a slower rate might indicate the gradual failure of the muscle as we age. But regarding HRV, it would seem to me that the autonomous nervous system of a younger and healthier person would have more control over the variability of their heart rate, whereas an older person whose health was failing would have more heart rate variability as they got older. I would very greatly appreciate your answer, or speculation, as to those questions. Thank you very much.
Thanks Paul. I agree about decreased heart muscle muscle function as a possible contributing factor to a slowed RHR with aging. For HRV, when considering that it's a measure of balance between the sympathetic (SNS) and parasympathetic nervous systems (PNS) , it's either too much SNS, not enough PNS, or a combination of both. Maybe someone with more cardiovascular physiology knowledge can provide a better answer?
Really interesting thank you! My HRV has gone down over the winter - and guess what, so has my weight gone up! I wondered if you ever do any stress reduction practices at all for HRV.
Thanks James Alvarez. For me, the best stress reduction technique is chillin on the couch, which allows my HR to relax. Nothing else has come close to that...
Fascinating numbers. We all know about the effect of over-training on longevity, but it's useful to see the quantification. In a 4-day cycle, I'll do full body RT for~75 minutes on Day 1, 45-75 minutes of Zone 2 (whatever that is) on Days 2 and 4, and 20 minutes of HIIT (60 secs on. 60 secs off) on Day 3. And I try to get a combination of short walks or Zone 0 inside "cardio" every day in to get my 10,000 steps in. It sounds like a lot to civilians, but doesn't feel like over-training. In my early 60s. my RHR is ~49 bpm. I can't be bothered to look at HRV, but maybe I'll try it.
Would be interesting to have a thyroid vid- which you mentioned before. I’m hypo taking Levo too
A thyroid video is on the list, but there are about 6 weeks of other videos currently ahead of it. Definitely in 2023, though.
Really interesting analysis. Body composition is likely a factor beyond weight. I did see a similar trend though - where I was lightest and leanest - my HRV was highest (3 years of data, age 50-53, HRV 53-49, body fat approx 10, 11, 13%, Rhr 44,42,43)
Thanks Jeff Fodi. I agree about body composition, and I think most people only (unfortunately) focus on the exercise-side of trying to improve HRV and RHR.
Interesting, I am 75 and my RHR is 39 as measured by the hospital while sitting uo in bed reading. They had to turn the machine off as the alarm kept going off. My HRmax is 184.
Geez how do you get your max hr up to 184 at 75yo. I’m only 57 and I haven’t seen max of 150-160 in a couple of years. I hope you’re ok.
@@KoiRun50 It used to be 183 then I ran a 5k as hard as I could recording 20:09 for 5k and hit 184 though not at my fittest and 3kg heavier than I am now. I am very fit thanks and very focussed on health and longevity and chasing running records. PS I put my blood tests into an epigenetic clock and I came back as a biological age of57.
Thanks jb for sharing. Glad you’re here and I hopeyou stick around in this wonderful community.
You mentioned at around 14 minutes that getting leaner is a 2023 goal. From a previous video, you were already at a low 11% fat. If you go too much lower, it may potentially start to screw with your hormone balance.
Hi Prevenge IX, yes, that's a fair point. I'll continue to track blood biomarkers, BP, and other measures, including the androgen DHEAS to see if there's a lower limit (for me) in terms of leanness that may be detrimental for health.
HRV is indicative of recovery. It’s recommended to rest until daily HRV returns to normal to avoid overtraining
100% agree, with the caveat of both RHR and HRV should be in that equation. Unfortunately, most people ignore that approach, are are likely chronically overtrained.
Thank you! What is the correlation between HRV and BMI (or muscle mass) in your dataset? It is possible to make the assumption that there is some lower threshold for optimal weight.
The correlation for BMI will be the same as body weight, as my height is a constant. Although I have lean mass data, it's only 1 time point, so I can't say anything about its relationship with HRV and RHR. Probably all of the weight loss is fat, as there's no loss of function (during workouts) during that time.
Definitely on the lower threshold-I'm doing this slowly, to try to find it and then stay there...
Safe to assume the loss and gain of weight associated with the fluctuating HRV and RHR is fat, not muscle. Correct? Also, I'm curious what the Heart Rate Recovery value (the one you include in you Patreon emails) is.
Yep, likely mostly fat-I've experienced no loss in strength or physical function during that time.
I need to analyze the ADHR vs RHR and HRV for its correlation with next-day HRV and HRV. Also, ADHR * BW vs RHR and HRV.
Should menstruating females calculate average HRVs by cycle period, rather than monthly? There seems to be variation between Follicular phase vs. Luteal phase.
That's a great point, as menstruation phases affect immune parameters (neutrophils, lymphocytes, monocytes, for ex.). I'd compare data during those phases year-to-year to see if there are improvements for both HRV and RHR. Remember it's the combination of those 2 metrics that provides the most info-I wouldn't look at either HRV or RHR alone.
Have you tried breathing exercises to stimulate the Vagus nerve to raise your HRV? Even though it's only transient, it does seem to help my overall HRV even when not performing the exercise.
Yep, and with no luck. Besides regular breathing exercises, I've used a combined IMST+EMST breathing device, also with no effect on CV metrics. I'm not sure that RMSSD is affected by breathing methods-some other HRV measures might be, though.
Coherence breathing should improve that
thanks for this analysis, very valuable content. I am your age. I would like to start monitoring heart parameters, can you suggest alternatives to Whoop, and more importantly, how would you do it if you're to start this observation again?(as from the beginning). Does your study find that exercising more than 4-5 times a week (at moderate to intense level for an hour or so) is detrimental? Many thanks and best of luck!
Hi john holt, and thanks. It doesn't have to be WHOOP-other trackers like fitbit, oura, and others provide daily info about HRV, RHR, the average daily HR, and sleep stages. If I were to start again, I'd include tracking the average daily HR metric, which I didn't have the idea to track until ~600 days after starting.
When I started tracking in 2018, my workout volume was a lot higher and more often, with much worse CV metrics. Since then I've cut back because my goal is not to be the strongest gorilla on earth, but the one that lives the longest. I think that optimizing CV metrics, while also optimizing physical function can be a joint process, rather than one or the other.
@@conqueragingordietrying1797 thank you for your reply. I am new to your channel so apologies for asking things that I might find later there. Can you share nutritional, exercise and other programs you used these last years in order to lose the weight and just optimize your longevity?
@@johnholt2458 no worries, and welcome! All of that info is on this channel, and I post daily data on Patreon, which may be of interest.
1:42 average 50 years old rate in one picture is 57-60, in second one 65-67. Why? :)
The 1st picture is WHOOP's data, which may be most applicable to me, as that's what I use-the 2nd is fitbit data, which is peer-reviewed and published.
My heartrate tripled in a couple months from 40/min to 120/min. Should I be worried?
What lifestyle changes do you think you made to increase your HRV? I noticed when wearing WHOOP that if I take an ice cold shower right before bed, my HRV is wayyyy higher in the morning, so I was wondering what interventions you might have used. In terms of RHR -- if I drink alcohol it costs me like 5-10 beats. If I am jogging a few times a week my RHR is in the mid to high 40s, and when I stop jogging its in the low 50s. The change in my RHR is almost instantaneous after 1-2 days of running a 5k.
Hi Herve, I detailed that 11:01 in this video: weight loss, and careful attention to balancing activity vs rest days.
Is it artery hardening related to age related Low heart rate ?
Sir my father heart rate is 34 beats per minute and he is 63years old and he have no problem no pain nothing why this? And it's dangerous?
what if you put on muscle mass? will the HR or HRV changes in the same direction just if you put on fat?
Good question, I’m not sure. I’d bet that even if it’s only a muscle mass gain, that CV metrics would get worse because of the higher body weight, but there may be variability between people for this effect.
HRV vs weight is interesting but I didn't hear or see your height. Are you 4'6" or 6'6"? Maybe on the next video include height or BMI. Thanks
Hey William Henry, 5'7
@@conqueragingordietrying1797 Perfect. I'm 5"7" and weigh 135 lbs so we are pretty much the same (BMI 19.5 to 20.5). I'm older and still going.
Survivorship bias? All the old people with fast heart rates have died.