Heart Rate Variability (HRV) for Longevity and Vitality By Snake Blocker,

Heart Rate Variability (HRV) for Longevity and Vitality
By Snake Blocker, Certified Metabolic Specialist, Personal Trainer and Health Score Tech

In the 1960s, Mother Russia entered the Space Race (or Space War) with the United States of America.  The Russians only had three main wishes—four if you count ‘World Domination.’   They wanted to be #1 in space, military and human performance.

 This included goals to have a gold medalist in every event in the Olympics and military troops superior to other nations.   During their space program, they wanted to have the perfect Russian specimens going into space, which would be able to sustain the stress of long flights in zero gravity as well as the G-Force of their rockets.  In their ‘process to perfection,’ the USSR science of Heart Rate Variability (HRV) emerged.  From their space program to their Olympic Training Camps, HRV was improving athletic performance. 

The USSR was dominating many of the Olympic sports, because of this HRV edge over other countries.  The downside was it was very costly and few outside these Russian Block circles had access to this new science.

The Russian scientists were able to determine fatigue or recovery levels in individuals by monitoring their heart waves first thing in the morning.  If they knew their fatigue or recovery levels, then the information could be used by their athletic coaches to modify their daily workouts to match their levels.  If their HRV score was high, they would receive an intense workout or workload.  If their HRV score was low, they would receive a modified lighter workout or workload.  If their HRV score was moderate, then their workout or workloads would be moderate.  Each day’s activity load was determined by their morning readings, and over time, their performance improved. 

When looking at a person’s ECG waves, the HRV reader looks at the ‘Q-R-S’ Complex [pattern] of the ECG print out.  If you saw an ECG graph, the ‘Q’ wave would usually be the first large dropped line; the ‘R’ wave would usually be shown as the highest apex line on the graph which followed after the ‘Q’ line; and the ‘S’ wave would be the biggest dropped line after the ‘R’ wave.  These three-part snap shots make the ‘Q-R-S’ Complex [pattern].  The ‘P’ wave precedes the ‘Q-R-S’ Complex and occurs when electrical activity from the sino-atrial node (S-Node) creates activation from the right to the left side of the heart. 

The ‘Q’ wave occurs when the electrical activity goes from the left side to the right side of the heart.  The ‘R’ wave occurs when each wall (right and left) get activated in the ventricular free walls (outer walls).  The ‘S’ wave occurs when a few remaining walls get activated late.  The ‘T’ wave would be similar to the ‘P’ wave following the ‘S’ wave.  The HRV is looking at the apex ‘R’ waves and measuring the length in between each ‘R’ wave. The more inconsistent these comparisons, the more fatigued or unrecovered a person is. 

The more consistent the length in between the ‘R’ waves are, the more rested and recovered a person is. This measurement is called the ‘R-R’ or ‘Cycle Length Variability’ (CLV). The ‘Q-R-S’ corresponds to the depolarization (electrical activity) of the right and left ventricles.  

The ‘R-R’ length changes based on the comparison between the Parasympathetic Nervous System (PNS) and the Sympathetic Nervous System (SNS) that are both part of the Auto-nomic Nervous System (ANS).  The ‘PNS’ is termed as the ‘Rest and Digest’ system (auto-pilot mode) and the ‘SNS’ is termed as the ‘Flight or Fight’ system (stressful mode).  The more tug-o-war effect between these two systems, then the more ‘R-R’ variance, which means a lower HRV score; which means more fatigue and stress; which means take it easy that day.

 The things that can lower HRV scores can be anything that increases stress, which affects the nervous system.   HRV information is great for everyone but in the early years, even up to less than a decade ago, the machine was around twenty thousand dollars.

Fast forward half a century—now HRV has emerged over the past few years in the form of a smart phone app used in conjunction with a heart rate monitor (armband strap, chest strap, or wrist heart rate detector). Not all HRV phone apps are the same.  The HRV app I use is made by Bio-Force HRV.  The average investment at the time of the article in 2016 is $90-$250 for a quality HRV app (some include heart rate straps).

 I wake up in the morning and put on my Scosche heart rate armband ($79.99) and turn on my Bio-Force HRV app.  I lie back in bed and relax.  After about 30 seconds a timer will begin on the app counting backwards from two and half minutes to zero; I then click ‘save’ and can see my HRV score for the day.  The app will tell me my weekly change. If it shows ‘-7’ for weekly change, for example, that means my HRV score is 7 points lower than the week prior; meaning I’m slightly more fatigued than the prior week.  If it shows a ‘+15’ in weekly change, for example, that means I’m less stress and more recovered than last week, on average.

 It also shows my monthly change.  If I have a low HRV score, then I get a red color, and I do a light workout, as well as relax more that day.  If I have a moderate HRV score (amber color) then I do an average workout and I don’t over push myself.  If I have a high HRV score (green color), then I do an intense workout and I’m most productive on those days.  Remember, it is not healthy to train hard if your nervous system is fatigued.  Things that can lower your HRV the day before: high intensity workouts, PTSD issues, high anxiety, nervousness, medication, medical issues/illnesses, jet lag, little sleep/quality rest, caffeine, alcohol, diet, food sensitivities, inflammations, other stimulate drugs, emotional stress, fasting for long durations, etc…

Heart Rate Variability when done often can improve your longevity and vitality by knowing your body’s response to stress and making sure you get proper rest and recovery as needed.  You can also figure out if you are a person that needs 4, 8, or 12 hours of sleep, etc… to optimize your levels.  If you run constantly on a low HRV (red color) every day and push yourself, you WILL get sick often. 

We must manage our stress levels. Many studies show 75-90% of all illnesses began with an underlining issue coming from high stress (high cortisol hormone levels). I take a high quality Cal/Mag at night and a high quality Vitamin D-3 (with Vitamin K), and Omega-3 Fish Oil (with DHEA and EPA).  These are in addition to high quality Multi-vitamins and minerals and plenty of quality water.  I buy these items to lower my inflammation and aid in combating stress. Do not buy from retail stores, buy from the source.

Snake Blocker