bagrounds.org

3 min read

Home > Articles

📈❤️⏱️💪🧘 High Intensity Functional Training Guided by Individualized Heart Rate Variability Results in Similar Health and Fitness Improvements as Predetermined Training with Less Effort

🤖 AI Summary

The study compares high-intensity functional training (HIFT) guided by individualized heart rate variability (HRV) to predetermined HIFT on cardiovascular function, body composition, and performance. 🏃‍♀️

  • 📱 Measurement: 👆 Participants used a smartphone app to take daily morning HRV readings with their index finger on the camera. 📈 The root mean squared of successive differences (RMSSD) was used.
  • 🗓️ Baselines: 🤸 A 14-day baseline period was used. 📊 A seven-day rolling average and smallest worthwhile change (SWC) windows were calculated to track changes.
  • 🔬 Smallest worthwhile change (SWC): a metric used to determine meaningful changes in an individual’s HRV from their personal baseline. 📏 It was calculated as two windows: ±0.5 (SWC1) and ±1 (SWC2) of the individual’s mean Ln rMMSD standard deviation.
  • ⚙️ Adjustments: 📉 Training was reduced when the rolling seven-day average fell within a SWC window. 🏋️ A 25% reduction in volume and load was made if it was between SWC1 and SWC2, or a low-intensity session was completed if it exceeded SWC2.* 🫀 All participants significantly improved resting heart rate, lean mass, fat mass, strength, and work capacity.
  • 🏋️‍♀️ No significant differences were observed between the groups for changes in cardiovascular function, body composition, or fitness.
  • 📉 The HRV-guided group trained significantly fewer days at high intensity compared to the predetermined group.
  • 👍 HIFT is a valid program structure for improving muscular strength.
  • 📱 A commercially available smartphone application can be an effective tool for modulating the individual prescription of exercise intensity.

🤔 Evaluation

This study contrasts with some previous research by showing no significant difference in fitness improvements between the HRV-guided and predetermined training groups. 🤸‍♂️ Past aerobic exercise investigations also found that HRV-guided groups had increases in aerobic capacity with no significant difference between groups. The finding that HRV-guided training did not lead to greater changes in strength is similar to a previous study that used HRV to augment training frequency instead of intensity. The paper suggests that HRV may be a practical tool to individualize the prescription of training frequency and intensity. 🧠 Future investigations should explore the application of this intervention across different experience classifications of HIFT participants to determine the cause of strength gains. 🧐 It would be beneficial to quantify the total work completed by each group to provide additional support for the reduced training load of the HRV-guided group.

📚 Book Recommendations

  • Heart Rate Variability Training by Mike T. Nelson: Explains how to use HRV to optimize recovery and performance. 📖
  • The CrossFit Journal: A deep dive into the philosophy, programming, and community of high-intensity functional training. 💪
  • The Art and Science of Low Carb Performance by Jeff Volek and Stephen Phinney: Explores how nutritional strategies impact athletic performance. 🍎
  • Training for the Uphill Athlete by Steve House, Scott Johnston, and Kilian Jornet: A book on applying personalized training principles to endurance sports. ⛰️
  • The New Rules of Lifting by Lou Schuler and Alwyn Cosgrove: A foundational guide to strength training principles and programming. 🏋️‍♂️
  • 🔋⬇️⬆️ The Power of the Downstate: Recharge Your Life Using Your Body’s Own Restorative Systems by Sara C. Mednick: Explores how to use your body’s natural rhythms to improve energy, thinking, and overall health.

🐦 Tweet

Graph View

Backlinks