It’s hard to remember a time before fitness trackers.
Recently, a new metric has gone mainstream on trackers: Heart rate variability (HRV).
So what exactlyisHRV, and what can you do to improve your score?
What is HRV & why is it important?
Youre likely unaware of these small fluctuations.
Summary
What is a healthy HRV?
Generally speaking, a higher HRV is considered to be more favorable than a lower one, says Reed.
But she adds that its important to remember that high or low HRV is relative to the person.
Healthywomen typically have a lower HRV3than their male counterparts, especially before age 30.
This gender difference decreases with age and disappears after 50 years of age.
The average heart rate variability for all WHOOP members is 65 for men and 62 for women.
If you’re looking for more specific ranges to shoot for,check out this heart rate variability chart.
Age:
Population-based studies tend to find that HRV decreases as we age.
She noticed her HRV dropped significantly for six days.
Bothstrength training and aerobic exercise13can positively impact HRV.Zone 2 cardio trainingis a great way to improve cardiovascular health.
Someone with a higher heart rate variability than you isnt necessarily fitter than you.
Its also worth noting that someone with a higher heart rate variability than you isnt necessarily fitter than you.
To improve your overall sleep quality, she recommends monitoring caffeine and alcohol intake near bedtime.
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If you are always feeling dehydrated,adding some electrolytes to your watermay be in order.
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Obviously, ECGs are not accessible to the general public and are cost-prohibitive.
Here aresix heart rate variability monitorsthought to be the most accurate.
Wearable trackers like theOura Ringandthe WHOOPoffer metrics surrounding HRV, says Reed.
Deehan also recommends theHRV4training app,which allows you to measure your HRV using your camera phone.
It’s also important to be consistent about when you’re measuring HRV.
She recommends measuring HRV right after you wake up to account for these shifts.
“Different algorithms and sensors can give different values,” she says.
If youve noticed a lot more people talking about heart rate variability lately, youre not alone.
And HRV has a tight link with cardiovascular condition, cognitive status, and overall health."
What’s next for HRV research?
Heart rate variability is likely being influenced by factors we dont yet know about, Deehan notes.
I went on a 7-day silent meditation retreat and thought Id see it increaseit didnt.
It responds to so many different complex factors that sometimes its hard to interpret," she notes.
Frequently Asked Questions
How can I increase my HRV fast?
Why is my HRV so low?
What is a good HRV by age?
Generally speaking, a higher HRV is more favorable than a lower one.
What are the best exercises to increase HRV?
Bothstrength trainingand aerobic exercise can positively impact HRV.
Striving to meet the physical activity recommendations is important, as is getting ample rest and recovery.
