THE ABC OF HRV Terms you’re likely to come across when monitoring matters of the heart.n VO2 max: measured in millilitres of oxygen per kilogram of body mass per minute, this is the most amount of oxygen that can be used by your body.
n R-R intervals: the time (in milliseconds) of the intervals between your heartbeats.
n Resting heart rate: the number of times your heart beats per minute (bpm) when resting; the average is between 60 and 100bpm.
n Recovery heart rate: measured via your pulse, this is the speed your heart rate returns to its normal resting heart rate after exercise.
nParasympatheticactivation:thebranchofourautonomicnervoussystemwhichaidsin recovery– fromslowingheartratetoimprovingdigestion.
nSympathetic activation: the “fight or flight” branch of our nervous system which is activated upon exercise – increasing blood flow and heart rate and generating
glucose to fire up muscles.
n Root mean square of the successive differences (RMSSD): the most commonly used computerised formula for calculating HRV.
n Coefficient of variation (CV): this advanced analysis looks at the fluctuation in HRV figures over an extended period.72 MEN’S FITNESS OCTOBER 2019“Identifying stressors, and using strategies to minimise them and
improve your response to them, can make a difference.”
Insights for all
As Hoffman explains, “During training, your heart rate increases
and the variation isn’t there. It’s the time after that’s meaningful”
- which makes HRV analysis equally suitable for those partaking
in endurance, power or speed sports. “Everyone has the same
requirements for post-workout recovery,” she adds. Thus, it’s
little surprise that leading athletes and coaches globally all look
to Firstbeat’s HRV analysis for insights to help optimise their
training and health. Ryding concurs that the data garnered from
analysing his HRV has been “eye opening” and he considers it
“one of the best ways to help monitor my recovery”.
The technology that interprets HRV is similar to that of a heart-rate monitor, except “the accuracy required means it detects
every beat of the heart and measures the time between [each
beat]. This requires a more sophisticated kind of device and
algorithms,” explains Hoffman. Elite athletes and teams have
had access to state-of-the-art HRV analysis for a while but, in
the past few years, it has become more accessible to “corporate
athletes” (those who take their fitness very seriously and regularly
compete in marathons and triathlons) and regular gym-goers.
If you’re after a more detailed HRV insight, then a professional-
led analysis is an option. A number of healthcare providers,
personal trainers, nutritionists and psychologists offer this
service to their clients through programs like Firstbeat’s Lifestyle
Assessment. Over several days, the user wears a small monitor
which very accurately detects heartbeat, and is required to log
notable behaviour such as training sessions or drinking alcohol.
Afterwards, a report is generated which provides a broader
insight into the wearer’s lifestyle and health, “so they can make
training more effective,” explains Hoffman.
However, for a quicker or briefer overview, leading brands
such as Garmin, Suunto, Polar and Fitbit have all integrated forms
of HRV analysis into their wearable trackers. Hoffman notes,
however, “This tech is more of an estimation of the pulse from
the blood flow in the wrist. It’s not as accurate, but improving
constantly.” Furthermore, “It takes some education and
understanding for people to learn from this data themselves.”
While your HRV can provide valuable insights into your health
and training, it’s important to remember that balance is key –
and its figures aren’t all you should take into account. A number
of other factors, such as cholesterol and blood pressure, are
fundamental to good physical health and aren’t disclosed by your
heart rate. And although HRV analysis can enhance awareness of
the impacts of stress, it doesn’t allow you to comprehend the state
of your mental health on a larger scale. Furthermore, notes Geyer,
“We should remember that not all stress is bad.”Have heart
But as people become increasingly interested in optimising
their health, fitness and training regimen, HRV analysis can
afford a solid basis from which they can learn.
“It can be a catalyst for making better decisions, as it shifts
our focus to freshness, recovery and wellbeing,” reflects
Geyer. And with frequent advancements in monitoring
technology, “the accuracy of devices will keep improving,”
says Hoffman. “I wouldn’t say it’s mainstream yet,” she adds,
but she is confident HRV technology will “become more
available, so people can get the valuable insights they need.” nFrom left: intensive exercise late in the day can impact sleep; Jai Geyer (left) and Dave Ryding; professional sports teams use Firstbeat tech to improve performance.