What is HRV ? The more "uneven" you are, the healthier you are
Dr. Berger explained that heart rate variability ( HRV ) measures the "time difference" between each heartbeat. At first glance, it may seem that the more precise the HRV, the better, but in fact, a higher HRV (more variable time difference) indicates a stronger autonomic nervous system adaptability ; conversely, a lower HRV reflects that the body has a harder time coping with environmental changes (stress, exercise, sleep transitions, etc.).
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Two camps within the autonomic nervous system: stress vs. recovery.
- Stress side (sympathetic nervous system) : Fight / flight mode, such as sprinting uphill, stressful meetings, and drinking alcohol, can increase stress load.
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Recovery phase (parasympathetic nervous system) : Rest / repair mode. Falling asleep, deep breathing, and relaxation training can put you into "repair mode".
HRV is the window for observing the back-and-forth movement on both sides. High HRV means smooth shifting and quick recovery ; low HRV means prolonged stiffness .
How to use the gadgets? One device in hand, instant feedback.
There are finger-clip or wearable devices available on the market, which can be used with an app :
- Morning measurement : to assess overnight recovery and determine if high-intensity training can be scheduled.
- Before bed / after waking up : Compare sleep quality; sufficient deep sleep usually indicates a better HRV ( Hospital Vital Rate).
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Before and after comparison : Before and after exercise, sauna, cold bath, breathing training, and drinking alcohol, the benefits or side effects of HRV are immediately apparent.
Some software programs also calculate ** "biological age" ** and vascular elasticity to help you assess the rate of aging.
Practical application that Hong Kong people care about most
- Training schedule : On days when HRV is low, switch to technical / low-intensity training; when HRV improves, switch to high-intensity training, avoiding overtraining and injuries.
- Sleep management : If the sympathetic nervous system is still dominant late at night, first try 4-7-8 breathing, gentle stretching, and staying away from blue light, and observe whether HRV recovers.
- Stress detection : HRV often spikes after rushing to finish a project , staying up all night, or drinking at social events ; the next day, recovery is achieved by walking, sun exposure, and going to bed early.
- Life experiment : Low-sugar diet, intermittent fasting, green tea, hot and cold baths, etc. Use HRV as the "effectiveness measure" to choose the method that works best for you .
Want to increase your HRV ? Four practical tips for everyday use.
- Regular sleep + morning light : a fixed wake-up time and 10-20 minutes of sunlight help stabilize the circadian rhythm.
- Combination of aerobic and strength training : 2–3 resistance training sessions per week + 150 minutes of moderate aerobic exercise to improve mitochondrial function and HRV .
- Breathing and relaxation : Box breathing / prolonged exhalation, meditation, gentle neck and chest stretches to quickly switch the nervous system to recovery mode.
- Less sugar, less alcohol, less processed oil : stabilizes blood sugar and inflammation; alcohol has a particularly significant impact on HRV .
When should I see a doctor first?
- Red flag symptoms include palpitations, chest pain, fainting, and extreme shortness of breath.
- Pre-existing cardiovascular disease, currently using heart medication
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Long-term extremely low HRV accompanied by insomnia and uncontrolled blood pressure
First rule out medical risks, then use HRV as a self-management dashboard.
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Measurement enables management; data guides you towards more precise health.
HRV transforms "feelings" into "data": Should we push hard or take a break today? Is this drink, this night training session, this breathing exercise helpful or hindering? A simple test will tell . Use it as your daily guide to make training smarter, sleep more restful, stress more manageable, and health naturally improve.
YouTube source: https://www.youtube.com/watch?v=M7obAx0s-_Q
YouTube Column: Dr. Berger's Chinese Health Knowledge
