Podcast 🎙️How to Use Heart Rate Variability for Training | #46 ft. Marco Altini
Critical Oxygen with Philip Batterson
From the episode description, written by Philip Batterson:
“In this episode of the Critical Oxygen podcast, Dr. Marco Altini and I discuss heart rate variability (HRV) and its applications in optimizing physiology and athletic performance. HRV is a measure of the variation in heartbeats over time and is influenced by the autonomic nervous system's response to stress. Dr. Altini emphasizes the importance of measuring HRV consistently and understanding individual baseline values and trends. He recommends measuring HRV every day if possible, but at least three to five times per week. When choosing an HRV device, it is important to consider the accuracy and reliability of the measurements. Dr. Altini also highlights the significance of stability and resilience in HRV, rather than focusing solely on higher values. Finally, we discuss strategies for improving HRV, including prioritizing sleep, managing stress, and making lifestyle modifications.”
TAKEAWAYS
1) Measure HRV consistently to understand individual baseline values and trends.
2) Choose an HRV device that provides accurate and reliable measurements.
3) Focus on stability and resilience in HRV, rather than aiming for higher values.
4) Use HRV as a feedback loop to optimize stress management and training.”
Marco holds a PhD cum laude in applied machine learning, a M.Sc. cum laude in computer science engineering, and a M.Sc. cum laude in human movement sciences and high-performance coaching.
He has published more than 50 papers and patents at the intersection between physiology, health, technology, and human performance.
He is co-founder of HRV4Training, advisor at Oura, guest lecturer at VU Amsterdam, and editor for IEEE Pervasive Computing Magazine. He loves running.
Social:
Twitter: @altini_marco.
Personal Substack.