Our Lives Are Full of
Stress, Inside and Outside
the Gym
A Variety of Stress
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Non-Specific Demands
Life stress
Family stress
School stress
Financial stress
Social stress
Travel
Nutritional intake
Quantity and quality of
sleep
Specific Demands
• Volume and intensity of
training
• Type of loading –
mechanical vs. metabolic
• Training frequency
• Competition frequency
• Periodization
• Recovery strategies
between competition and
training
Everyone Is Different
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Training history
Genetics
Neuromuscular profile
Work capacity/Adaptability
Neurotransmitter levels
Psychological profile
Nutritional habits
Personal Goals
Age
Gender
The Bottom Line
• 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
Heart Rate Variability
Eliminate the Guesswork
What Is HRV?
History of Heart Rate Variability
• 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
What Is Heart Rate Variability?
• Non-invasive measurement of autonomic system function…
How Does it Work?
• Non-invasive measurement of autonomic system function…
R-R Interval
The Value of HRV
• HRV has been shown to correlate to:
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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 stressrecovery, 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
BioForce 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
#1: Manage the Daily Training Load
• 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
The Energy Bank
Adaptability Threshold
#2: Peak for Competitions
• Allows you to fine-tune you training and recovery strategies to
maximize fitness and minimize fatigue when it matters most
#3: Regeneration Strategies
• 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
Sympathetic Dominant
Parasympathetic Dominant
Active Recovery Training
Active Recovery Training
Relaxation/Regeneration
Soft Tissue Therapy
Intensive Deep Tissue Therapy
Hot Water therapy
Cold Therapy
Deep Water Floating
Contrast Therapy
Mental Relaxation Techniques
Sauna
#4: Measure & Track Fitness Levels
• HRV correlates to measure of general aerobic fitness and
overall work capacity
#5: Plan the Training Week
• Helps you evaluate what the overall load should be for the
week as well as how to organize it
#5: Plan the Training Week
#6: Plan the Training Month
#7: Gauge the Impact of All Stress
• See the impact of non-training related factors like sleep,
mental stress, nutrition, etc.
#8: Test Nutritional Strategies
• 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
#9: Reduce the Chances of Injury
• Decreased stress response increases risk of injury
• Chronic overload leads to joint/tissue wear
• Cytokine hypothesis of overtraining
• Evaluate weekly and monthly load
#10: Train to Your Limits
• HRV gives you the potential to train to your limits without
going over
Optimal Training
Overreaching
Undertraining
Overtraining
Heart Rate Variability
Personal Readiness Report
• 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
BioForce HRV Users
• Naval Special Warfare Dev. Group
• Pro Sports Organizations
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Philadelphia Eagles
USA Skiing & Snowboarding
Arizona Diamondbacks
MLS Soccer Referees
Miami Dolphins
Gonzaga University Soccer
Pittsburgh Pirates
Manchester United