I recently reviewed the Garmin Forerunner 955 Solar watch. Spoiler alert I loved it and if you are sitting on the fence with buying one then read it and be a convert. Part of the data the 955 unlocked for me was my morning report with my HRV results. I decided to research this more and discover the power of HRV. I’m nearly 50 now and any insights I can get on staying fit and healthy I embrace on a daily basis!
HRV, or Heart Rate Variability, is the measurement of the variation in time intervals between consecutive heartbeats. Unlike your resting heart rate, which simply counts beats per minute, HRV focuses on how the interval length fluctuates between each beat.
What is HRV?
Starting with the basics and in language that doesn’t need a bond villain IQ. What is HRV? Heart Rate Variability (HRV) is bit like your heart’s version of jazz music. My personal music preference is limited normally to 90’s old school dance music that is not a good analogy for HRV. Your HRV doesn’t keep a boring, steady beat but if you permit me adds a bit of funky improvisation to the rhythm. Instead of your heart going “thump-thump-thump” like a metronome, it goes “thump…thumpity…thump-thump…” This will vary depending on whether you’re chilling on the couch or stressing over a last-minute deadline.
A high HRV means your heart’s groove is adaptable. Ready to glide into a slow waltz when you’re relaxed or a drum and base floorfiller when life gets crazy. A low HRV, on the other hand, is like your heart forgot how to have fun. It’s a sign it might need a vacation or at least a good nap. My Garmin highlighted this to me for the first time. My low HRV quickly became apparent as not a good sign.
High versus Low HRV explained
As explained my HRV was frequently being reported as low. Initially I took this as a good thing. If you are also in this bracket of “ill-informed” then read the below and quickly adjust your thinking.
High HRV: Indicates good health, adaptability, and a well-functioning autonomic nervous system. High HRV generally reflects a balance between the sympathetic (fight or flight) and parasympathetic (rest and digest) branches of the nervous system.
Low HRV: Can be a sign of stress, fatigue, overtraining, or health issues. It might indicate that the body is struggling to cope with physical or mental stressors. Ouch. Not what I was hoping but knowledge is power and better to know it and address it than bury your head in the sand.
What is a “Good” HRV?
So having said my HRV was bad. What does good look like? A “good” HRV number is hard to answer but varies based on age, fitness level, genetics, and other lifestyle factors. Generally, higher HRV values are associated with better health and resilience, while lower values can indicate stress or fatigue. However, there is no universal “ideal” HRV number. In my case I am fit and active but my day to day life is not immune to stress which is clearly impacting my resulting HRV score.
General HRV Age Range Results
Young Adults (20s-30s): Average HRV might range between 60–100 milliseconds (ms), with higher values indicating better fitness and adaptability.
Middle-Aged Adults (30s-50s): HRV might decrease slightly, with typical values around 50–80 ms. This is the range I am in and unfortunately I regularly see my results dip below 40ms.
Older Adults (50+): A lower HRV is common, often ranging between 30–60 ms.
What to look out for when checking your HRV
Rather than focusing on a specific target, it’s more useful to track your personal HRV trend over time. A sudden drop in HRV can suggest the following:
- Stress or Fatigue: Emotional, physical, or mental stress can lower HRV.
- Overtraining: If you’re training hard, a drop may indicate a need for recovery.
- Illness: HRV can decrease when the body is fighting an infection or other health issues.
Effects of drinking alcohol on your HRV
I have also noted that on evenings where I have had a drink my HRV drops significantly suggesting alcohol has a negative effect on HRV. This is unfortunately a downside of the affects on alcohol. HRV typically decreases due to an increase in sympathetic nervous system activity and a reduction in parasympathetic activity. This indicates heightened stress on the body. In short. Alcohol screws up your HRV.
Long term impacts of stress on your HRV
If your baseline HRV (your average on typical days) is, say, around 60 ms, fluctuations of 10–20% are normal. However, a persistent drop of 20% or more from your baseline might be a signal to rest or reassess your stress levels.
Ultimately, understanding your personal baseline and trends can provide insights that are more valuable than a specific “good” HRV number.
Methods for Measuring your HRV
- Electrocardiogram (ECG or EKG):
- The gold standard for HRV measurement.
- Uses electrodes on the chest or limbs to detect the electrical activity of the heart.
- Provides the most accurate and detailed HRV data but requires specialized equipment, making it common in clinical or research settings.
- Not easy to fit into your daily routine though but part of a health assessment.
- Wearable Devices:
- Many smartwatches, fitness trackers, and heart rate monitors. My chosen watch for this is the Garmin Forerunner 955 solar. Good simple to understand results.
- These devices often use photoplethysmography (PPG), a light-based technology that tracks blood flow changes to estimate heart rate intervals.
- While not as precise as ECG, wearables are convenient and suitable for daily HRV tracking.
- Chest Strap Monitors:
- Heart rate monitors like the Polar H10 use electrodes and are more accurate than PPG-based wearables. I use a heart rate chest strap monitor when using my smart turbo trainer but could extend for HRV. Not the most comfy to wear at length though.
- Common among athletes, as they offer precise HRV measurements, especially during exercise.
- Smartphone Apps:
- Some apps (e.g., Elite HRV, HRV4Training) work with chest strap monitors or can use the phone’s camera and flash to track HRV by measuring blood flow in the fingertip.
- While this method can be effective, results vary and can be less accurate than dedicated devices.
A higher HRV is generally considered beneficial because it reflects a more adaptable and resilient autonomic nervous system, which governs many of the body’s automatic processes, like heart rate, digestion, and stress response.
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