I pointed out in my post “Flip the Youth Switch” that heart rate variability is an excellent indicator of health, and of your biological age as opposed to your chronological age. In the book of that same name, author Dr. Bob Arnot handled to raise his hrv considerably in four months. In the very first month, his hrv went up 50% from 28 to 42. Since checking out about this Ive been venturing to follow his tips on how he attained that. I started utilizing a physical fitness tracker by Whoop that determines hrv and provides feedback on things like how much stress your workouts are accruing. how well you are recovered, and sleep quality. Mainly I altered my workouts so I do a healing day (just some simple spinning on the bike or walking) if the gadget informs me my recovery is poor (red). If my healing is not fantastic but adequate (yellow), I go longer however still at relatively easy speed. If my recovery is terrific (green), and I actually go for it in both intensity and volume. This turns out to suit well with what I was already doing, I do simple days and tough days, my healing is sufficient or bad the day after a tough day and typically fantastic after a simple day.
A more elite and younger athlete than me, training tough
I trained harder on my tough days, allowing me to get fitter. The result was that in the first month of tracking this, my hrv went from 26 to 44, practically a 70% increase (bear in mind that more is much better). The start value just over a month ago was second-rate for somebody my age (then 67), while the last worth was typical for someone of about 50. so this resembles being 15 years younger. I got this result the day before my birthday, so that was my first health present. The second was that I struck my objectives for both weight and waist measurement.
But there are some exceptions. I know great deals of people for which step trackers or pedometers work well. Specifically if you do not much like official workout, these can inspire you to get a great amount of activity collected throughout the day by “getting your actions in”.
However this feedback showed me that I was not in risk of overtraining and might securely go harder. If you are overtrained, you are truly smashed after training hard, and may need several simple days to recuperate well. That wasnt happening to me.
Im not generally not that much of a fan of physical fitness trackers. They can be an interruption if you look at them all the time, and are yet another gadget that can keep you from being in today moment. The accuracy of some of their predictions like calories burned is likewise more suspect than a lot of users realize. For a comprehensive discussion of this, see the book Unplugged by Brian MacKenzie, Dr. Andy Galpin, and Phil White.
And trackers like Whoop and its competitors, that offer you recovery feedback to avoid overtraining are likewise quite useful, in my opinion. You really only have to look at the outcome on your phone once a day, to choose if today is a great day to rest up, go easy, or go hard.
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I truly like having the healing and hrv feedback. Theres a lot talk out there about overdoing it with exercise, “too much of a great thing” perhaps making you fitter but not as healthy. It is nice to have hrv as a measure that your training is “perfect” which you are recovering sufficiently, so that you are healthy and healthy. Im thrilled to see if I can continue to keep the upward hrv pattern as Dr. Arnot did.
Published by bionicOldGuy
I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have actually been active in the mechanical CAE field for decades. I also have a long-lasting interest in outside activities and physical fitness. I have had both hips replaced and a heart valve replacement due to a genetic condition. This blog narrates my adventures in staying active despite these bumps in the road.
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If you are overtrained, you are actually smashed after training hard, and might require several simple days to recover well. I trained harder on my difficult days, permitting me to get fitter. You actually just have to look at the result on your phone once a day, to choose if today is a good day to rest up, go easy, or go hard.
Primarily I changed my workouts so I do a recovery day (simply some simple spinning on the bike or walking) if the gizmo informs me my healing is bad (red). This turns out to fit in well with what I was already doing, I do hard days and simple days, my recovery is appropriate or bad the day after a hard day and generally great after a simple day.
January 15, 2021January 14, 2021