Our Lives Are Full of Stress, Inside and Outside

the Gym

A Variety of Stress

Non-Specific Demands Specific Demands

• Life stress• Family stress• School stress• Financial stress• Social stress• Travel• Nutritional intake• Quantity and quality of

sleep

• Volume and intensity of training

• Type of loading – mechanical vs. metabolic

• Training frequency• Competition frequency• Periodization• Recovery strategies

between competition and training

• Training history• Genetics• Neuromuscular profile • Work capacity/Adaptability• Neurotransmitter levels• Psychological profile• Nutritional habits• Personal Goals• Age• Gender

Everyone Is Different

• Everything you do outside the gym affects how you are going to respond to what you do inside the gym

• Without any form of objective feedback and monitoring, trainers are left with nothing but guesswork..

• How can a trainer really know how much volume and intensity is right for someone? How much is too much?

The Bottom Line

• Exercise is a stress and it has the potential to improve the body’s ability to effectively to adapt and respond to the stress of daily life…

…or it can push the body too far and make it less responsive to stress.

• The difference is in how much, how often and what type, but without any measuring and monitoring, it is next to impossible to know the right amount

The Bottom Line

Heart Rate Variability Eliminate the Guesswork

What Is HRV?

• First developed back in the 1950s and ‘60s by the Russians as part of their space program development

• Used by the first human in space, Yuri Gagarin in 1961

• Used extensively in cardiovascular medicine and research – literally thousands of peer reviewed research journal articles

History of Heart Rate Variability

• Non-invasive measurement of autonomic system function…

What Is Heart Rate Variability?

• Non-invasive measurement of autonomic system function…

How Does it Work?

R-R Interval

• HRV has been shown to correlate to:

– Risk of sudden death from CVA – Overall life expectancy– Cognitive Function– Insulin sensitivity – Inflammatory markers– Visceral fat– Aerobic fitness levels– Markers of fatigue and overtraining– Performance

The Value of HRV

• Provides simple non-invasive way to monitor the stress-recovery, fitness-fatigue balance in less than 5 minutes

• Prevents overtraining, reduces risk of injury and allows for improved training program effectiveness

• Offers insight into what you are doing the other 99% of the time…

• Allows a trainer/coach to individualize and personalize training…even in small and large groups

The Value of HRV

BioForce HRV

• BioForce HRV System includes:

– Mobile app for all iOS and Android devices• Bluetooth 4.0 compatible for iOS

– Wireless receiver compatible with Polar transmitters

– 2.0 Web Integration to web application

– Ultimate Guide to HRV Training Book

– Support

BioForce HRV

• HRV helps you to answer the most important question there is each day...

• “How hard should I train for the best results?”

#1: Manage the Daily Training Load

#1: Manage the Daily Training Load

The Energy Bank

Adaptability Threshold

• Allows you to fine-tune you training and recovery strategies to maximize fitness and minimize fatigue when it matters most

#2: Peak for Competitions

• Gives you insight into which recovery strategies will likely be helpful and which ones may be detrimental

• Avoid the “one size fits all” approach to recovery/regeneration

#3: Regeneration Strategies

#3: Regeneration StrategiesSympathetic Dominant Parasympathetic Dominant

Active Recovery Training Active Recovery Training

Relaxation/RegenerationSoft Tissue Therapy Intensive Deep Tissue Therapy

Hot Water therapy Cold Therapy

Deep Water Floating Contrast Therapy

Mental Relaxation Techniques Sauna

• HRV correlates to measure of general aerobic fitness and overall work capacity

#4: Measure & Track Fitness Levels

• Helps you evaluate what the overall load should be for the week as well as how to organize it

#5: Plan the Training Week

#5: Plan the Training Week

#6: Plan the Training Month

• See the impact of non-training related factors like sleep, mental stress, nutrition, etc.

#7: Gauge the Impact of All Stress

• Evaluate which nutritional strategies and/or supplements work best for you and which ones don’t

• Monitor speed of recovery, changes in HRV to assess impact

• Everyone is different

#8: Test Nutritional Strategies

• Decreased stress response increases risk of injury

• Chronic overload leads to joint/tissue wear

• Cytokine hypothesis of overtraining

• Evaluate weekly and monthly load

#9: Reduce the Chances of Injury

• HRV gives you the potential to train to your limits without going over

#10: Train to Your Limits

Undertraining

Overreaching

Overtraining

Optimal Training

Heart Rate Variability

• Daily Individual responsibility:

– Take morning HRV measurement

– Enter RPE, Duration, TL, notes into HRV system

– Add notes on sleep, stress, nutrition, injuries, restrictions, etc.

• Increases individual accountability

Personal Readiness Report

• Naval Special Warfare Dev. Group

• Pro Sports Organizations

– Philadelphia Eagles– USA Skiing & Snowboarding– Arizona Diamondbacks– MLS Soccer Referees– Miami Dolphins– Gonzaga University Soccer– Pittsburgh Pirates– Manchester United

BioForce HRV Users