If you have a gadget such as a Garmin, Apple watch or similar you are probably aware of the different reports it can now produce to help you with your health. A relatively new report is HRV! A very important report that can tell you and your trainer a lot about your bodies health.

Heart Rate Variability (HRV) measures the specific, fluctuating time intervals between consecutive heartbeats in milliseconds. It serves as a vital, non-invasive indicator of autonomic nervous system (ANS) health, reflecting how well the body manages stress, recovery, and resilience. A higher, more varied HRV generally indicates better fitness and adaptability

The graph below shows the 7 day averages of my own HRV in January. You can see for the first 4 days it is balanced with the last 3 days unbalanced. We will look at the possible reasons why this might be later.

Key Aspects of HRV

• What it Measures: The variation in time between heartbeats, not the average number of beats per minute.
• How it Works: Even if your heart beats 60 times in a minute, those beats aren’t 1 second apart. One interval might be 0.95 seconds, the next 1.05 seconds. This variation is healthy.
• Significance: It reflects the balance between your sympathetic (“fight-or-flight”) and parasympathetic (“rest-and-digest”) nervous systems.
• Usage Examples:
  • Recovery Monitoring: Assessing if the body is recovered from intense exercise.
  • Stress Management: Identifying physiological responses to stress. This can be both mental and physical stress.
  • Health Tracking: Identifying potential illness, fatigue, or overtraining.

What Does HRV Indicate?

• Higher HRV: Generally suggests the body is resilient, recovered, and has a strong parasympathetic (rest-and-digest) response.
• Lower HRV: May indicate stress, illness, burnout, or fatigue.

A “good” Heart Rate Variability (HRV) is highly individual, typically ranging between 60–100 ms for healthy adults, though it decreases with age and varies by fitness level. Rather than a high number, a “good” HRV is defined by a stable or rising personal baseline over time, signaling strong recovery and cardiovascular fitness

• Context over Comparison: While 60–100 ms is a general benchmark, comparing to others is ineffective; your own trend is what matters. Keep striving for an improving baseline
• Age and Gender Trends: HRV typically declines with age. For instance, individuals under 25 may see averages from 55–105 ms, while those over 60 might see 25–45 ms.

So back to my week in January. You can see the downward HRV trend over the week. This sharp, consistent downward trend in your HRV indicates that your body is dealing with stress, fatigue, or illness, suggesting your body is struggling to recover, which is a sign to prioritise rest. It is the end of January and I have been working hard (exercising) to burn off those excess Christmas calories. There is a possibility I am over-training at this point, not allowing my body to fully recover. The body is therefore under stress. There is also the possibility that my body is fighting off a cold, flu or virus. Either way, it is telling me I need to allow my body to rest. I can still exercise but not at high intensities I have been and I will need to prioritise quality sleep. If you have a downward HRV trend it is important to let your PT know, they can adapt your exercise session accordingly to ensure you get benefit without stressing the body further.

Can you improve heart rate variability?

There are a few different ways that you can improve your heart rate variability. Some involve improving your physical condition. Others include taking care of your mental health. Here are a few general things you can do:

• Take care of your body. Regular exercise and a healthy diet improve your overall health — especially the condition of your heart — and this can help improve your variability. Engage in consistent physical activity, particularly aerobic training, at least twice a week to improve heart nerve control.
• Take care of your mind. Your mental health is a vital part of your heart rate variability. Reducing and managing your stress level can improve your heart rate variability. If you have mental health concerns like anxiety or depression, managing these can make a difference. Using techniques like meditation, yoga, or journaling have been seen to lower cortisol levels and boost HRV
• Prioritise Sleep Consistency: Go to bed and wake up at the same time daily to help your body establish a healthy rhythm. Look at sleep quality, we have a great article to help with this here – https://enjoyfitnessstudio.co.uk/blog/article/enjoy-sleep/
• Deep Breathing Exercises: Practice slow breathing, specifically about six breaths per minute, or the “physiological sigh” (two inhales followed by a long exhale) to stimulate the vagus nerve.
• Reduce Alcohol Intake: Alcohol is a major factor in lowering HRV; reducing or eliminating it can significantly improve your scores.
• Optimize Hydration & Diet: Proper hydration helps blood circulation, while a balanced diet can support good heart health.
• Cold Exposure: Cold showers or ice baths can stimulate the vagus nerve and increase HRV

Of course, having a personal trainer can help improve your HRV. For more information on how we can help go to https://enjoyfitnessstudio.co.uk/contact/