Date post: | 12-Apr-2017 |
Category: |
Sports |
Upload: | matt-smith |
View: | 315 times |
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Heart Rate Variability
Matt SmithEngland U18W
Strength & Conditioning Coach
How much training is the right amount on a daily,
weekly and monthly basis?
Monitoring Strategies
Daily Training MonitorRating of Perceived Exertion (RPE)Training LoadHeart Rate Variability (HRV)
Heart Rate Variability
Measures acute and cumulative changes in nervous system function in response to non-specific demands
Autonomic Nervous SystemSympathetic
“fight or flight”Parasympathetic“rest & digest”
Increases heart rate Slows heart rateRaises blood pressure Decreases blood
pressureDiverts blood flow to working muscles
Dilates blood vessels
Releases sugar and fats into the bloodstream
Promotes energy storage
Inhibits digestion Stimulates digestionReduces appetite Increases appetiteDilates pupils Constricts pupils
BioForce HRV
Measuring HRV
Put on heart rate monitor strapPlug in receiver to iPhoneOpen BioForce HRV app
Measurement
Results
HRV numberDaily change colour indicator
Graph
Daily Training ReadinessDaily Change Indicator Training Readiness
GreenNo fatigue. Training readiness is high, largest training loads recommended
Amber
Moderate fatigue. Training readiness is reduced. Sub-maximal training loads are recommended
RedSignificant fatigue. Training readiness is low. Active rest or complete rest is recommended
Integrated Web Application
Daily Training LoadReadiness Training Load
High Highest LoadingModerate Reduce training load 20-
30%Low No training or
recovery/regeneration
Weekly HRV LoadDaily Change Indicator HRV Load Scale
Green + 1 pointAmber - 1 point
Red - 2 points
Weekly HRV Load Total6-7 3-5 0-2 < 0Low Moderate High Maximum
Some Conclusions
Consistent monitoring over time is the most important factorWork with what you have. Teams require different strategies than individualsTrack the data and look for trendsGive it time. Learning how to effectively manage the training process is not easy and requires time, effort and persistence
THANK YOU
@coachmattsmith