and Outside the Gym A Variety of Stress NonSpecific Demands Specific Demands Life stress Family stress School stress Financial stress Social stress Travel Nutritional intake Quantity and quality of sleep ID: 615278
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Slide1
Our Lives Are Full of Stress, Inside
and
Outside the GymSlide2
A Variety of Stress
Non-Specific Demands
Specific Demands
Life stress
Family stressSchool stressFinancial stressSocial stressTravelNutritional intakeQuantity and quality of sleep
Volume and intensity of training
Type of loading – mechanical vs. metabolic
Training frequency
Competition frequency
Periodization
Recovery strategies between competition and trainingSlide3
Training history
Genetics
Neuromuscular profile Work capacity/AdaptabilityNeurotransmitter levelsPsychological profile
Nutritional habitsPersonal GoalsAge
GenderEveryone Is Different Slide4
Everything
you do
outside the gym affects how you are going to respond to what you do
inside the gym
Without any form of objective feedback and monitoring, trainers are left with nothing but guesswork..How can a trainer really know how much volume and intensity is right for someone? How much is too much? The Bottom LineSlide5
Exercise is a stress and it has the potential to improve the body’s ability to effectively to adapt and respond to the stress of daily life…
…or it can push the body too far and make it less responsive to stress.
The difference is in how much, how often and what type, but without any measuring and monitoring, it is next to impossible to know the right amount
The Bottom LineSlide6
Heart Rate Variability Eliminate the GuessworkSlide7
What
Is HRV?Slide8
First developed back in the 1950s and ‘60s by the Russians as part of their space program development
Used by the first human in space, Yuri Gagarin in 1961
Used extensively in cardiovascular medicine and research – literally thousands of peer reviewed research journal articles
History of Heart Rate VariabilitySlide9
Non-invasive measurement of autonomic system function…
What Is Heart Rate Variability?Slide10
Non-invasive measurement of autonomic system function…
How Does it Work?
R-R IntervalSlide11
HRV has been shown to correlate to:
Risk of sudden death from CVA
Overall life expectancyCognitive Function
Insulin sensitivity Inflammatory markersVisceral fat
Aerobic fitness levelsMarkers of fatigue and overtrainingPerformanceThe Value of HRVSlide12
Provides simple non-invasive way to monitor the stress-recovery, fitness-fatigue balance in less than 5 minutes
Prevents overtraining, reduces risk of injury and allows for improved training program effectiveness
Offers insight into what you
are doing the other 99% of the time…Allows a trainer/coach to individualize and
personalize training…even in small and large groupsThe Value of HRVSlide13
BioForce HRVSlide14
BioForce HRV System includes:
Mobile app for all
iOS and Android devicesBluetooth 4.0 compatible for iOS
Wireless receiver compatible with Polar transmitters
2.0 Web Integration to web applicationUltimate Guide to HRV Training BookSupportBioForce HRVSlide15
HRV helps you to answer the most important question there is each day...
“How hard should I train for the best results?”
#1: Manage the Daily Training LoadSlide16
#1: Manage the Daily Training LoadSlide17
The Energy Bank Slide18
Adaptability
ThresholdSlide19
Allows you to fine-tune you training and recovery strategies to maximize fitness and minimize fatigue when it matters most
#2: Peak for CompetitionsSlide20
Gives you insight into which recovery strategies will likely be helpful and which ones may be detrimental
Avoid the “one size fits all” approach
to recovery/regeneration
#3: Regeneration StrategiesSlide21
#3: Regeneration Strategies
Sympathetic Dominant
Parasympathetic Dominant
Active Recovery Training
Active Recovery TrainingRelaxation/RegenerationSoft Tissue TherapyIntensive Deep Tissue TherapyHot Water therapyCold TherapyDeep Water FloatingContrast TherapyMental Relaxation Techniques
Sauna Slide22
HRV correlates to measure of general aerobic fitness and overall work capacity
#4: Measure & Track Fitness LevelsSlide23
Helps you evaluate what the overall load should be for the week as well as how to organize it
#5: Plan the Training WeekSlide24
#5: Plan the Training WeekSlide25
#6: Plan the Training MonthSlide26
S
ee the impact of non-training related factors like sleep, mental stress, nutrition, etc.
#7: Gauge the Impact of All StressSlide27
Evaluate which nutritional strategies and/or supplements work best for you and which ones don’t
Monitor speed of recovery, changes in HRV to assess impact
Everyone is different
#8: Test Nutritional StrategiesSlide28
Decreased stress response increases risk of injury
Chronic overload leads to joint/tissue wear
Cytokine hypothesis of overtrainingEvaluate weekly and monthly load
#9: Reduce the Chances of InjurySlide29
HRV gives you the potential to train to your limits without going over
#10: Train to Your Limits
Undertraining
Overreaching
OvertrainingOptimal TrainingSlide30
Heart Rate VariabilitySlide31
Daily
Individual responsibility:
Take morning HRV measurementEnter RPE, Duration, TL, notes into HRV system
Add notes on sleep, stress, nutrition, injuries, restrictions, etc.
Increases individual accountability Personal Readiness ReportSlide32
Naval Special
Warfare Dev. Group
Pro Sports Organizations
Philadelphia EaglesUSA Skiing & Snowboarding
Arizona DiamondbacksMLS Soccer RefereesMiami DolphinsGonzaga University SoccerPittsburgh PiratesManchester United BioForce HRV Users