Great content. I heard mention of the sweet spot for strength and power sport athlete being in the 75-85 range. I just wanted to verify on what scale that is. The typical raw HRV score is in rMSSD. However several app try to scale that on a 1-100 scale by taking the natural log of the rMSSD and then multiplying that by 20.
Great video guys. I’ve listened to quite a bit about HRV and this was the best explanation yet. I track mine through the night using a Polar Vantage M watch - I wonder how that compares to only first thing in the morning. Thanks for the easy to understand explanation and easy to apply advice
Excellent topic! I like the way HRV is explained and I will purchase a monitor. I can see how this can go beyond training and help with other parts of life too! I have recently have been implementing Tai chi or yoga before bed and have been waking up more relaxed. Thank you for sharing your knowledge!
Great video! Kyle glickman was my coach for my first ever bodybuilding prep, and some months ago I seen him posting about HRV. After watching this video I’m definitely going to look into buying one of the trackers and paying closer attention to my HRV and listen to my own biofeedback!
I'm a cyclist not a weight lifted, but I'm doing some research on HRV because I've gotten sick twice this year from overtraining. I just wanted to say this video was excellent. It was clear and informative. Thank you!
I've just bought a watch with a HRV monitor. So far it seems to work. I've slept really badly last night and woke up with a 33. Actually, I feel like I didn't sleep at all. So, no surprise here :D.
Interesting video. My gut feeling, however, says that you should measure right before you go to the gym. I mean, you can wake up like a prince of princess, but feel like sh** after a stressful day at work. Any thoughts on that?
On my tracker, HRV is graphed as a varying number. I'm not sure how to take one number out of it to use as a baseline. It can go as high at 80, yet be as low at 50.
Coach, I am looking for a answer in the "Metabolic Field". Usualy when I brisk walk, or ride a bike, my average hear rate be around 90BPM, always. But, if I take Cafeine + Ephedrine or Cafeinne + Yohimbine the BPM increase for about: 100BPM. Also, if I use cannabis, the Heart Rate during moving increase 10 up to 20%. My resting BPM is about 45/50. I am 37 years, good aerobic conditioning, light weight 1,78 with 65kg. The increase in Heart Rate, also increase Calorie Expenditure? I track by Polar H10 and FitBit. Thanks
@ 1st I was like this seems like a load of poo. Only because I experienced all this. The over 100 which you did not address how to fix and I've experienced the low 30. But I left my sleep apnea untreated for 16 years so I assume I'm walking dead any min. Your ideas made more sense and I see what your saying. It's not poo but I exp no libido no pumps racing heart if I stand too fast anxiety tired ECT . I may try yoga
I appreciate your input! Well, having a HRV that is 'too high' isn't necessarily a bad thing - it just depends on your circumstance. Staying in 75-85 tends to be a sweet spot. Going above may confer slightly more benefits to health/longevity, but at the potential expense of performance parameters. Potentially. How would you lower it if you were well above 85? Train harder, more frequency, intensity, volume etc Hopefully it does help you out! Keep in mind as well that you may not experience all of the symptoms, only a handful, and perhaps at varying degrees - not all extremes. But if you were suffering with sleep apnea for so long I am not surprised you had the issues you were saying! Yoga would definitely be a useful addition
eugene teo yeah I did some damage to the heart. My doc said I won't make it to 47 without a cpap. I'm 47 now so the next goal is 65. My heart rate on the bp monitor is 87. But the cpap brought down the bp and I no longer fall asleep at red lights. It took 4 years to wear that mask for a full 6hr. Anyway I love your chest and back activation vids. Tell John we want more. Thx
Very clear explanation of HRV importance and what message it brings. I woud be happy to learn more. What is the optimum HRV? What proportion of high at low HRV? At high HRV one relax but does not develop. At low HRV one develops and creates at risk of overload. What are practical hints?
I've just started monitoring my HRV since 2 weeks now using the EliteHRV app and the Polar H10, and tracking my sleep with the Sleepscore app (trying to find a better way of measuring sleep, any tips?). So my HRV is climbing steadily from a 55 morning readiness (and a 56 before sleep) to about a 60 in the morning and a 58-59 before sleep. What I've notice though, is that I only tend to go in to deep sleep the first 1/3 of the night, after that I'm all light sleep, with some REM. And I keep waking up around 4am to take a piss. Do you have any tips on getting my sleep cycle to a more spread out, normal pattern?
Yes, simply because it is the most reliable/consistent time of day to measure. However, it would also be pertinent to test it whilst the medication is active in your system (depends on the half life), as that is where you 'live' for most of the day I would assume!
eugene teo thanks for the response brother! My resting without is about 65 then on medication is about 75-80 and I was worrying that it was getting too high
As always great content Eugene. Ever since you introduced me to HRV I've been tracking it off and on. I've never really been able to push my HRV in a more positive direction and sit within 50 - 60 most of the time regardless of working / on holidays or comp prep / off season. Even with introducing guided breathing. What I find it most helpful for is to use it to self regulate my training.
Thanks for this great video. From working out for nearly 30 years and working in the ICU, I have learned A LOT about our bodies... Only thing I suggest, Eugene-at 6:05 you may want word it a bit different.... You mentioned that the sympathetic nervous system causes norepinephrine to be released, thus causing a faster heart rate (YES) and a more consistent heart beat (NO not always, especially in people or athletes with heart arrhythmias) I don't mean it in a bad way and really appreciate it your knowledge..... I just wanted to point it out that heart beats can be precisely consistent in many and in other, especially with dysthymias, not so much... Thanks for the very informative video
Could you consider doing a video on training while working a physical labor job, outdoor job, and job with lots of hours? Just to help out people who may be struggling or looking for tips on how to make this work smoother for them.
Awesome, I feel like it's not a topic regularly covered for people with jobs like these, but a lot of guys in trade jobs, and such do train. I think John and you or whoever could be helpful, thanks.
eugene teo Would definitely like to see this as well. As a tradesman working long hours I would find it very useful, never actually seen anyone covering the topic
Interesting. I thought this was going to be video about how to use Hrv to autoregulate total sets, intensity, or what not. Hrv has been controvertial. At first it used as a predictive tool, and failed to come through on its promises. Nowadays, it seems to try to make a come back as a safeguard, last resort sort of tool. I don't know how useful such a tool would be considering, and i assume, other more obvious signs should stand out in times of stress such as strength, workload productivity, mood, motivation. So, i don't see why or how Hrv might be useful considering these things can me messured more simply and directly, to use a term tuchscherer uses.
Another tool for the toolbox. How often have you - or people you know - been having the best training cycles of their lives, and then, seemingly out of nowhere get injured, sick, run down or end up beat up a few weeks later - where it seems to 'come out of nowhere'? This sort of thing is often subconscious/below awareness in terms of things like grip strength, volume/intensity, work output, mood, motivation. The fact is, we all love training - and will easily suck it up to get through a session, or rely on stimulants or other supplements to mask how bad our body feels. Or, we're also simply used to our current set point and don't realise how poor you feel. HRV offers an objective measure that is very sensitive to daily fluctuations that you can monitor and start to observe trends, and know when to pull back pre emptively, or when your body can handle more volumle/sets/intensity
@@coacheugeneteo the problem is that while it's very sensitive it's not a very specific test. Too many variables in play that effect HRV. Take a look a pubmed and you will see papers linking HRV to literally everything that ails you. How can that possibly be true?
@@semiephemeral9 Because everything within the human body is related, and should be factored in. To use a very basic example, if you're sick, HRV will tank. And that should definitely factor into your training.
What he described in the first 3 minutes is actually an arrhythmia, or irregular heartbeat. This is not normal. If the rate increases or decreases, then the time between beats will vary but not when the rate stays the same.
Actually, if you interpret ECG or PPG data you will always find variability between heart beats. If it is significantly out of range clinical, then yes it can be classified as arrhythmia, but smaller variations are signs of vagal and autonomic tone :-)
Now that we have better tools and information, we know that a predictable variability to stimulus (emphasis on variability) is the sign of a healthy heart. An arrhythmia is characterized by being distinct from any response to stimulus. It's certainly not what he intended to describe, and I think you're intentionally taking him out of context if you think he was. Irregular is an ambiguous word to use in this context. I think it's better to use predictable.
Perfect video! So spot on. Got yself a fitting and I can't believe how UA-cam and $200 tool helped nail my problem better than hospital. Many thanks!
Great content. I heard mention of the sweet spot for strength and power sport athlete being in the 75-85 range. I just wanted to verify on what scale that is. The typical raw HRV score is in rMSSD. However several app try to scale that on a 1-100 scale by taking the natural log of the rMSSD and then multiplying that by 20.
Great video guys. I’ve listened to quite a bit about HRV and this was the best explanation yet. I track mine through the night using a Polar Vantage M watch - I wonder how that compares to only first thing in the morning. Thanks for the easy to understand explanation and easy to apply advice
Thank you for this clear and informative video! I plan to use HRV tracking for trading in the financial markets, the key is also auto-regulation!
haha yes!
Fantastic presentation dude
I measure HRV dayli about half year now. This helping me a lot.
Awesome! Where does yours usually sit?
eugene teo 60 bpm ☺
Excellent topic! I like the way HRV is explained and I will purchase a monitor. I can see how this can go beyond training and help with other parts of life too! I have recently have been implementing Tai chi or yoga before bed and have been waking up more relaxed. Thank you for sharing your knowledge!
Awesome! Keep us posted with how you go
was not expecting that bun at 1:50. Not bad, just didn't see it coming 😄 Great video. Thank you.
This is awesome!
Glad you liked it!
Note to self~ "Check ya' HIV sco each mo'ning."
Awesome video I'm definitely going to look into this I find I may be in the lower end of the Hrv getting good results though
Keep us posted with your results with tracking it! You'll be surprised how much more you can progress when it is optimised
Great video! Kyle glickman was my coach for my first ever bodybuilding prep, and some months ago I seen him posting about HRV. After watching this video I’m definitely going to look into buying one of the trackers and paying closer attention to my HRV and listen to my own biofeedback!
You should check out Whoop.
This was extremely helpful! Great information, def. Will start being more mindful of my HRV and recovery!
VERY USEFUL INFO.
Eugene Teo here for Mountain Dog Diet was one of the most beautiful sentences I have ever heard. Two of the worlds absolute best in one place!
I'm a cyclist not a weight lifted, but I'm doing some research on HRV because I've gotten sick twice this year from overtraining. I just wanted to say this video was excellent. It was clear and informative. Thank you!
I've just bought a watch with a HRV monitor. So far it seems to work. I've slept really badly last night and woke up with a 33. Actually, I feel like I didn't sleep at all. So, no surprise here :D.
I'm pretty sure any elite athlete training for a competition or Bodybuilder dieting for a comp is going to struggle with low HRV scores.
Interesting video. My gut feeling, however, says that you should measure right before you go to the gym. I mean, you can wake up like a prince of princess, but feel like sh** after a stressful day at work. Any thoughts on that?
you make a great point
On my tracker, HRV is graphed as a varying number. I'm not sure how to take one number out of it to use as a baseline. It can go as high at 80, yet be as low at 50.
Fitbit wearables don't register HRV (yet), that's why I've switched to Biostrap. Thanks for the comprehensive video.
I use the app "HRV4Training", which measures HRV with the camera alone. Pretty neat.
Is the value in RMSSD?
Thanks for bringing him in on your channel mountain dawg!
welcome. He is awesome, make sure you follow his channel too and on social media
mountaindog1 I sure will John!! :-)
Coach,
I am looking for a answer in the "Metabolic Field".
Usualy when I brisk walk, or ride a bike, my average hear rate be around 90BPM, always.
But, if I take Cafeine + Ephedrine or Cafeinne + Yohimbine the BPM increase for about: 100BPM.
Also, if I use cannabis, the Heart Rate during moving increase 10 up to 20%.
My resting BPM is about 45/50.
I am 37 years, good aerobic conditioning, light weight 1,78 with 65kg.
The increase in Heart Rate, also increase Calorie Expenditure?
I track by Polar H10 and FitBit.
Thanks
This is a great video on Hrv. Truly enjoyed the explanation. Keep up the good work.
Thank you, glad you enjoyed it!
eugene teo
Yes I did.👍
@ 1st I was like this seems like a load of poo. Only because I experienced all this. The over 100 which you did not address how to fix and I've experienced the low 30. But I left my sleep apnea untreated for 16 years so I assume I'm walking dead any min. Your ideas made more sense and I see what your saying. It's not poo but I exp no libido no pumps racing heart if I stand too fast anxiety tired ECT . I may try yoga
I appreciate your input!
Well, having a HRV that is 'too high' isn't necessarily a bad thing - it just depends on your circumstance. Staying in 75-85 tends to be a sweet spot. Going above may confer slightly more benefits to health/longevity, but at the potential expense of performance parameters. Potentially.
How would you lower it if you were well above 85? Train harder, more frequency, intensity, volume etc
Hopefully it does help you out! Keep in mind as well that you may not experience all of the symptoms, only a handful, and perhaps at varying degrees - not all extremes. But if you were suffering with sleep apnea for so long I am not surprised you had the issues you were saying! Yoga would definitely be a useful addition
eugene teo yeah I did some damage to the heart. My doc said I won't make it to 47 without a cpap. I'm 47 now so the next goal is 65. My heart rate on the bp monitor is 87. But the cpap brought down the bp and I no longer fall asleep at red lights. It took 4 years to wear that mask for a full 6hr. Anyway I love your chest and back activation vids. Tell John we want more. Thx
I got it!
Thank you for sharing
Very clear explanation of HRV importance and what message it brings. I woud be happy to learn more. What is the optimum HRV? What proportion of high at low HRV? At high HRV one relax but does not develop. At low HRV one develops and creates at risk of overload. What are practical hints?
I've just started monitoring my HRV since 2 weeks now using the EliteHRV app and the Polar H10, and tracking my sleep with the Sleepscore app (trying to find a better way of measuring sleep, any tips?). So my HRV is climbing steadily from a 55 morning readiness (and a 56 before sleep) to about a 60 in the morning and a 58-59 before sleep. What I've notice though, is that I only tend to go in to deep sleep the first 1/3 of the night, after that I'm all light sleep, with some REM. And I keep waking up around 4am to take a piss. Do you have any tips on getting my sleep cycle to a more spread out, normal pattern?
Check out super slow - body by science. Doug Mcguff on UA-cam. I think high intensity that way works better.
Eugene, if one is using ADHD medication, is first thing in the morning before medication best time to test HRV?
Yes, simply because it is the most reliable/consistent time of day to measure. However, it would also be pertinent to test it whilst the medication is active in your system (depends on the half life), as that is where you 'live' for most of the day I would assume!
eugene teo thanks for the response brother! My resting without is about 65 then on medication is about 75-80 and I was worrying that it was getting too high
Thanks E
As always great content Eugene. Ever since you introduced me to HRV I've been tracking it off and on. I've never really been able to push my HRV in a more positive direction and sit within 50 - 60 most of the time regardless of working / on holidays or comp prep / off season. Even with introducing guided breathing. What I find it most helpful for is to use it to self regulate my training.
Thank you! If people are interested I'll put together a video on my strategies for boosting HRV
eugene teo That would be fantastic Eugene.
Thanks for this great video. From working out for nearly 30 years and working in the ICU, I have learned A LOT about our bodies...
Only thing I suggest, Eugene-at 6:05 you may want word it a bit different.... You mentioned that the sympathetic nervous system causes norepinephrine to be released, thus causing a faster heart rate (YES) and a more consistent heart beat (NO not always, especially in people or athletes with heart arrhythmias)
I don't mean it in a bad way and really appreciate it your knowledge..... I just wanted to point it out that heart beats can be precisely consistent in many and in other, especially with dysthymias, not so much...
Thanks for the very informative video
Great presentation of information. I was looking for that.
the ecg graph behind u lacks P and T waves.
Could you consider doing a video on training while working a physical labor job, outdoor job, and job with lots of hours? Just to help out people who may be struggling or looking for tips on how to make this work smoother for them.
Sure mate - I like that as a talking point. I'm sure John will have some ideas as well
Awesome, I feel like it's not a topic regularly covered for people with jobs like these, but a lot of guys in trade jobs, and such do train. I think John and you or whoever could be helpful, thanks.
eugene teo Would definitely like to see this as well. As a tradesman working long hours I would find it very useful, never actually seen anyone covering the topic
I would like to see this as well
Noted guys!
Interesting. I thought this was going to be video about how to use Hrv to autoregulate total sets, intensity, or what not. Hrv has been controvertial. At first it used as a predictive tool, and failed to come through on its promises. Nowadays, it seems to try to make a come back as a safeguard, last resort sort of tool. I don't know how useful such a tool would be considering, and i assume, other more obvious signs should stand out in times of stress such as strength, workload productivity, mood, motivation. So, i don't see why or how Hrv might be useful considering these things can me messured more simply and directly, to use a term tuchscherer uses.
Another tool for the toolbox. How often have you - or people you know - been having the best training cycles of their lives, and then, seemingly out of nowhere get injured, sick, run down or end up beat up a few weeks later - where it seems to 'come out of nowhere'?
This sort of thing is often subconscious/below awareness in terms of things like grip strength, volume/intensity, work output, mood, motivation. The fact is, we all love training - and will easily suck it up to get through a session, or rely on stimulants or other supplements to mask how bad our body feels. Or, we're also simply used to our current set point and don't realise how poor you feel.
HRV offers an objective measure that is very sensitive to daily fluctuations that you can monitor and start to observe trends, and know when to pull back pre emptively, or when your body can handle more volumle/sets/intensity
@@coacheugeneteo the problem is that while it's very sensitive it's not a very specific test. Too many variables in play that effect HRV.
Take a look a pubmed and you will see papers linking HRV to literally everything that ails you. How can that possibly be true?
@@semiephemeral9 Because everything within the human body is related, and should be factored in. To use a very basic example, if you're sick, HRV will tank. And that should definitely factor into your training.
thank you ... you need a good job explaining this process
What he described in the first 3 minutes is actually an arrhythmia, or irregular heartbeat. This is not normal. If the rate increases or decreases, then the time between beats will vary but not when the rate stays the same.
Actually, if you interpret ECG or PPG data you will always find variability between heart beats. If it is significantly out of range clinical, then yes it can be classified as arrhythmia, but smaller variations are signs of vagal and autonomic tone :-)
This.
Now that we have better tools and information, we know that a predictable variability to stimulus (emphasis on variability) is the sign of a healthy heart. An arrhythmia is characterized by being distinct from any response to stimulus. It's certainly not what he intended to describe, and I think you're intentionally taking him out of context if you think he was.
Irregular is an ambiguous word to use in this context. I think it's better to use predictable.