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Heart Rate Variability
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<blockquote data-quote="BigTex" data-source="post: 247452" data-attributes="member: 43589"><p>Seems like my HVR goes up on days I train. I am usually in the gym Mon-Fri, one body part/d for about 1 hour. I don't squat, deadlift or do any Oly lifts any more but I always do about 20 sets per body part, rarely to failure. So I put in on an average 300 minutes of vigorous activity ever week. With my age, my max HR is 154bpm and I usually hit 147- 152bpm when I train and average about 120bpm. 77% to 93% is considered to be high-intensity workouts so I usually train in the 94 -98% range and the rest periods account for the 77% average. So resting or working combined I am definitely training very intensely.</p><p></p><p>My rest periods are 1 minute between sets and 2 minutes on the heaviest set (#5) all for 12 reps. So this past Monday I trained and Tuesday I had to take off and my HVR dropped from 140 to 80. Saturday and Sunday when I was not training my HVR 67 and 47 respectively. So it appears maybe not training may cause mine to drop. Interesting stuff though. My resting HR is usually around 52, sometimes at night I hit 45-47.</p><p></p><p>[URL unfurl="true"]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7680518/[/URL]</p><p></p><p>The study’s results showed that sleep duration and HRV had no significant relationship. However, high sleep onset latency (the time it takes one to fall asleep), poor sleep quality, and sleep medication use was associated with a higher heart rate. Unfortunately looking at my records I don't see sleep quality or HR showing an significance. However, when I take gabapentin Friday and Saturday night my sleep quality is great. But my HR stays consistent. Most of the time when I go to bed I fall asleep in 2-3 minutes.</p><p></p><p>Similarly, sleep disorders that affect your sleep efficiency also impact your HRV. Obstructive sleep apnea (OSA) is associated with lower HRV. I have OSA, but I use a CPAP and sleep like a baby now. Over all, a high HRV score is tied to good overall heart health. I'll make sure I pass this on to my cardiologist next visit. I'm not sure he is aware of this.</p><p></p><p>I am guessing since this is more tied to the parasympathetic nervous system, those who are over training, stressed out and have anxiety may have worse HVR scores and eventually a higher percent of health issue. I do know that being over trained lowers HVR as well as shows signs of stress, sickness and poor recovery from workouts. Of course poor nutritional status could effect all of these as well which I suspect would effect HVR. With athletes this could be a very useful tool to find out when an athletes needs to reduce the training load and increase rest and possible calories/macros. We use to do this with resting HR but I think that may be much more accurate.</p></blockquote><p></p>
[QUOTE="BigTex, post: 247452, member: 43589"] Seems like my HVR goes up on days I train. I am usually in the gym Mon-Fri, one body part/d for about 1 hour. I don't squat, deadlift or do any Oly lifts any more but I always do about 20 sets per body part, rarely to failure. So I put in on an average 300 minutes of vigorous activity ever week. With my age, my max HR is 154bpm and I usually hit 147- 152bpm when I train and average about 120bpm. 77% to 93% is considered to be high-intensity workouts so I usually train in the 94 -98% range and the rest periods account for the 77% average. So resting or working combined I am definitely training very intensely. My rest periods are 1 minute between sets and 2 minutes on the heaviest set (#5) all for 12 reps. So this past Monday I trained and Tuesday I had to take off and my HVR dropped from 140 to 80. Saturday and Sunday when I was not training my HVR 67 and 47 respectively. So it appears maybe not training may cause mine to drop. Interesting stuff though. My resting HR is usually around 52, sometimes at night I hit 45-47. [URL unfurl="true"]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7680518/[/URL] The study’s results showed that sleep duration and HRV had no significant relationship. However, high sleep onset latency (the time it takes one to fall asleep), poor sleep quality, and sleep medication use was associated with a higher heart rate. Unfortunately looking at my records I don't see sleep quality or HR showing an significance. However, when I take gabapentin Friday and Saturday night my sleep quality is great. But my HR stays consistent. Most of the time when I go to bed I fall asleep in 2-3 minutes. Similarly, sleep disorders that affect your sleep efficiency also impact your HRV. Obstructive sleep apnea (OSA) is associated with lower HRV. I have OSA, but I use a CPAP and sleep like a baby now. Over all, a high HRV score is tied to good overall heart health. I'll make sure I pass this on to my cardiologist next visit. I'm not sure he is aware of this. I am guessing since this is more tied to the parasympathetic nervous system, those who are over training, stressed out and have anxiety may have worse HVR scores and eventually a higher percent of health issue. I do know that being over trained lowers HVR as well as shows signs of stress, sickness and poor recovery from workouts. Of course poor nutritional status could effect all of these as well which I suspect would effect HVR. With athletes this could be a very useful tool to find out when an athletes needs to reduce the training load and increase rest and possible calories/macros. We use to do this with resting HR but I think that may be much more accurate. [/QUOTE]
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