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Our Lives Are Full of Stress, Inside and Outside the Gym

Our Lives Are Full of Stress, Inside and Outside the Gym. Specific Demands. A Variety of Stress. Non-Specific Demands. Life stress Family stress School stress Financial stress Social stress Travel Nutritional intake Quantity and quality of sleep. Volume and intensity of training

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Our Lives Are Full of Stress, Inside and Outside the Gym

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  1. Our Lives Are Full of Stress, Inside and Outside the Gym

  2. Specific Demands A Variety of Stress Non-Specific Demands Life stress Family stress School stress Financial stress Social stress Travel Nutritional intake Quantity 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 training

  3. Everyone Is Different • Training history • Genetics • Neuromuscular profile • Work capacity/Adaptability • Neurotransmitter levels • Psychological profile • Nutritional habits • Personal Goals • Age • Gender

  4. The Bottom Line • Everything you do outside the gym affects how you are going to respond to what you do insidethe 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?

  5. The Bottom Line • 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

  6. Heart Rate Variability Eliminate the Guesswork

  7. What Is HRV?

  8. History of Heart Rate Variability • 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

  9. What Is Heart Rate Variability? • Non-invasive measurement of autonomic system function…

  10. How Does it Work? • Non-invasive measurement of autonomic system function… R-R Interval

  11. The Value of HRV • HRV has been shown to correlate to: • Risk of sudden death from CVA • Overall life expectancy • Cognitive Function • Insulin sensitivity • Inflammatory markers • Visceral fat • Aerobic fitness levels • Markers of fatigue and overtraining • Performance

  12. The Value of HRV • 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 youare doing the other 99% of the time… • Allows a trainer/coach to individualize and personalize training…even in small and large groups

  13. BioForce HRV

  14. BioForce HRV • BioForce HRV System includes: • Mobile app for all iOS and Android devices • Bluetooth 4.0 compatible for iOS • Wireless receiver compatible with Polar transmitters • 2.0 Web Integration to web application • Ultimate Guide to HRV Training Book • Support

  15. #1: Manage the Daily Training Load • HRV helps you to answer the most important question there is each day... • “How hard should I train for the best results?”

  16. #1: Manage the Daily Training Load

  17. The Energy Bank

  18. AdaptabilityThreshold

  19. #2: Peak for Competitions • Allows you to fine-tune you training and recovery strategies to maximize fitness and minimize fatigue when it matters most

  20. #3: Regeneration Strategies • 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

  21. #3: Regeneration Strategies

  22. #4: Measure & Track Fitness Levels • HRV correlates to measure of general aerobic fitness and overall work capacity

  23. #5: Plan the Training Week • Helps you evaluate what the overall load should be for the week as well as how to organize it

  24. #5: Plan the Training Week

  25. #6: Plan the Training Month

  26. #7: Gauge the Impact of All Stress • See the impact of non-training related factors like sleep, mental stress, nutrition, etc.

  27. #8: Test Nutritional Strategies • 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

  28. #9: Reduce the Chances of Injury • Decreased stress response increases risk of injury • Chronic overload leads to joint/tissue wear • Cytokine hypothesis of overtraining • Evaluate weekly and monthly load

  29. #10: Train to Your Limits • HRV gives you the potential to train to your limits without going over Optimal Training Overreaching Undertraining Overtraining

  30. Heart Rate Variability

  31. Personal Readiness Report • Daily Individualresponsibility: • Take morning HRV measurement • Enter RPE, Duration, TL, notes into HRV system • Add notes on sleep, stress, nutrition, injuries, restrictions, etc. • Increases individual accountability

  32. BioForce HRV Users • Naval Special Warfare Dev. Group • Pro Sports Organizations • Philadelphia Eagles • USA Skiing & Snowboarding • Arizona Diamondbacks • MLS Soccer Referees • Miami Dolphins • Gonzaga University Soccer • Pittsburgh Pirates • Manchester United

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