Higher HRV, Lower RHR: What's Contributing To Improvements Since 2018?
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- Опубликовано: 25 июн 2024
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Into fitness and exercise for about 40 years.
The only period of time when resting HR fell with increasing body weight was when I began weight training 40 years ago as a newbie. Each day, I'd lift for about 1-2 hours, six days in a row. My weight went from 165 LB to 180. My resting heart rate fell from over 60 beats per minute to slightly below 50.
Ever since then any weight increase -> increase in HR. Decrease in weight -> decrease in HR. I suspect one's lifespan in inversely correlated with weight (in the context of this conversation).
Great presentation as always.
Thanks @ccamire!
Amazing data, great results, efficient presentation. Fantastic, keep it going!
Thanks Sven. Ha, there's a bit of a stuck-in the mud HRV-RHR spell for the past few couple of weeks, but I'm confident that will pass!
In terms of exercise frequency, you put data to the old adage ‘listen to your body.’
Yep, definitely @KoiRun50!
Hugely interesting and valuable information. Thank you for doing these videos Michael.
Thanks @andrewpawley8883!
Incredibly useful. Thank you very much, keep it up!
This information is priceless. Thank you!
Thanks @ManuelAMartinez!
thank you for sharing all this wealth of information with us, Michael. I feel there is a lot to learn, for all people looking to optimize their health, from the wealth of information you gathered. It would be great if you have it somewhere described what were the things that made a big contribution towards your results, and maybe which things did not. Because you clearly have great results. Congrats, great job! Please consider synthesizing all that info.
Thanks @johnholt2458. The easy answer if that I document successes and failures in videos on the channel, so that would be a good place to start (with the keyword of interest)
Getting a book deal is on the to-do list, where I can synthesize everything into one place, detailing the journey...
Keep the great work coming Mike :)
Thanks Adrien!
Great information. I’ll apply what I’ve learned from your data to see if it helps me too.
Perfect timing!! ❤ I have whoop also trying to track and figure out what is causing the fluctuations in my HRV!! Thanks
Thanks @user-xc9sv5hk2d. Note that what may work for me may not for others-the key is to track and find out, imo.
Please make a complete video on hrv and vagus nerve stimulation ❤
Hey @subhashchandra3318, I prefer to optimize HRV and RHR the old-fashioned way 1st, but if that stops working, VNS may be something I'd consider.
@@conqueragingordietrying1797 does devices like Parasym VNS device which Bryan johnson uses actually work 🤔
Do you have data for how many steps you travel each day? The more steps I take, the lower my RHR and higher my HRV, in general. Have you tested to see how optimal or sub-optimal sleep affects HRV? This has a big impact for me as well.
I don't, but track the average daily HR instead
Sleep usually doesn't have a major impact on my HRV or RHR, unless I'm in a chronic sleep debt, which is rare
Good work! Have you found correlations with high intensity interval training?
Thanks @Earwaxfire909! While I'm tracking which days have exercise vs not, I haven't specifically indicated which days have HIIT. But, HIIT's a rare component in my approach, for now.
From your graphs one can get the impression that NO activity is best for RHR and HRV, which is of course not the case. You HAVE to TRAIN and do also some HIT to get to those good values.
Another point is that low HRV is ok after intensive workouts. It is a normal body reaction similar to the elevated ROS values in the muscle, which is needed for adaption.
The key point is to find your sweet spot. 🙂
Yes, at 2:38 I say that finding the balance between active and rest days is important for optimizing CV metrics.
Besides physical activity, will you test if diet and eating timing affect RHR and HRV?
Thank you for your effort. Seems body weight has a big impact for our longevity.
May I ask at what weight your BMI become normal? So the lower the BMI the better?
Also sir, can you pleasr share your 90 minute workout routine? Should it be every 2 days as you said in the video? Is it ok not to be active in 2 days in between the exercise?
Sorry many questions, but I really love your content. ❤
No worries @markpelayo. Current BMI = 22. If I go lower, it will be even slower than now, as it's getting harder to meet strength targets during my workouts, and I don't want to lose an ounce of muscle mass or strength
The full workout is written out on Patreon, which may be of interest-I have a relatively shorter, abridged version on the YT channel. It's tough to make a video for the 90-minute workout because my apt is small, and I have to constantly mess with the camera during the workout to get good angles, which messes with workout flow (and duration!)
In my case, it takes 3-4 days for HRV and RHR to recover to above-average data, after which I do the workout again, which impairs HRV and RHR for a day or 2, and then I. move towards better values for the 1-2 days after that. Recovery time may be different for others under the same conditions, though-the key is to track one's own data, and discover their specific recipe...
Is that fat or muscle weight loss? Dropping from 160 to 140 lbs is quite significant. Don't you want to build more muscle mass for aging?
Off-topic, I've noticed that chia seeds have increased my HRV a tiny bit. Presumably, that's to do with Omega3. I am someone with genetically low HRV and currently at 25 on Fenix S Pro watch. My Oura ring is giving me a depressing HRV of 13...
Very minimal muscle mass loss, if any-in support of that, no functional decrement during my workouts-still doing 12 strict-form pullups, 100-110lb overhead press.
Yep, the goal is to be as lean as possible, with as muscle as possible, but to the limit where calorie intake won't mess up more biomarkers than not.
@@conqueragingordietrying1797What was your body fat % in 2018 vs now? Also, a pull-up with 140lb body weight is easier than one with 160lb body weight.
@@justsaying7065 I haven't found it easier to do more pullups at the lower body weight...
@conqueragingordietrying1797 That may suggest the strength (muscle mass?) slightly reduced with the total weight drop, however it may worth it in the overall picture.
what i think is that even tho HRV goes down after workouts and up with resting, i think what actually happens is that by workingout you are training and rising a sort of baseline which actually increases the more workout even tho the short term one will go down the long term will go up... thoughts?
I agree, to a point, as the hormetic effect of exercise should increase HRV and decrease RHR in the long-term. In my experience, though, there is an upper limit for exercise intensity, frequency, and duration where going above that is not chronically better for CV metrics, but worse...
@@conqueragingordietrying1797 interesting... no cap...
Ah this reminded me of the lung exercises that you were doing. Did you ended up continuing them? What were the results? Iirc you had likely overtrained
Updated FEV1 video from 1 month ago:
ruclips.net/video/gkp7OdYoX8o/видео.html
What about accuracy of the Whoop with regard to HRV measuring? Looks like it isn't perfect.
❤
What BMI do you find correlates with the best biomarker for you? Why do you think levels above and below this BMI correlate with worse biomarkers?
So far 22...I don't know about below that, though, at least not yet
@@conqueragingordietrying1797 Thanks for the reply. I was wondering if BMI 21 or BMI 20 might be healthier than BMI 22?
What do you do for hobbies?
I'm a big sports fan, I follow MMA, basketball, baseball, American football
Did you lose fat and gain muscle? How does each affect HRV and RHR?
The goal is to not lose any muscle, which I'd expect to be bad for HRV and RHR. Most likely fat loss. Current BF% 14.9 (December 2023).
Any relationship with foods?
I can look into that, but the correlation with body weight is strong (> 0.7)-aside from calorie intake, an impact for diet could be correspondingly small...
Good question.
With this info, would you aim for a lower BMI?
That's what the data would suggest, but a major goal is to not lose any muscle mass or function with the move towards leanness. At my current body weight (~140 lbs), that's getting tougher...
Do you think the "optimal" amount of rest days for different people could be different? For example, I am alot younger then you, chronologically and biologically, so could my optimal amount of rest days be 4, instead of your 5? This would allow me 3 weekly workouts and 1.33 rest days between each.
Also, depending on age and physical fitness, do you think there is a point where its more important to train harder then is optimal for HRV and RHR temporarily or do you think the lag in RHR after exercise shows the limits of how quickly our bodies can regenerate and get ready for training.
100% agree-it isn't about copying my approach, but figuring out (with objective data) which approach is best for you...
I think training up to the point where HRV and RHR start to decline is what we should aim for, not as high of fitness as possible in conjunction with an aged-looking HRV and RHR. In other words, what's the exercise prescription that maximizes fitness while also optimizing CV metrics?
I think you should assume it will be different for you. It depends on many things, especially recovery protocols etc. I'm a little younger than Mike but don't show these large swings in daily HR. Note that as HR and HRV become optimal, there is really very little to gain in the hazard ratios as HR and HRV improve further. That's not the case with the VO2max and strength hazard ratios however.
What is your height, fat% and BMI, do you see any relation with body fat?
5'7, 14.9% (DXA in December, 2023), and I'm not sure, as I haven't regularly tracked BF%. It's likely directly correlated with fat loss, though, as there's been minimal strength/functional loss during my workouts, which argues against a significant loss of muscle mass.
@@conqueragingordietrying1797 Thanks, why don’t you track BF% regularly? Don’t you believe it’s an important data point for longevity?
What's your estimated Vo2 Max?
Not sure, but it was in the low 40s over 3 tests from 2010 - 2017
@conqueragingordietrying1797 mine is currently 55 estimated by my FitBit. But my HRV typically stays in a 35-45 range and RHR around 54-58. I'm 57. The issue here is different devices come up with different estimates. I recall my Garmin RHR was in the mid to low 40s. I rest weekends and see no patterns in changes to RHR or HRV over the weekend or into Monday/ Tuesday.
@@willnitschke Ah, this is the grand debate-for longevity, is it better to have a higher VO2max, but with suboptimal HRV and RHR? There's no published data that has looked at this combination.
I prefer to have as high a VO2 max as possible in conjunction with youthful HRV and RHR. But, I appreciate that others may focus exclusively on VO2Max.
Why haven't you measured your VO2max?
@@willnitschke Fitbits are mediocre at best (I have 9 or 10) collected through
the years . I now use Fitbit Charge 4 above my ankle under sock for steps/miles.
Apple 8 on wrist for health/sleep data. Apples are far superior per my favorite health
watch guru The Qualified Scientist.
How tall are you?
5'7
Doesn’t HRV increase naturally with more variation in exercise which also lowers weight. Not that your weight is affecting HRV
HRV will increase if fitness improves up to a point-with overtraining, it will not be increased, but decreased instead.
is overtraining really a thing? There is always something to add to your training regimen assuming you don’t injure yourself, even if it’s breath control