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Optimising Athlete Performance: The Role of Heart Rate Variability in Training and Health Assessment

Writer's picture: Irene Molina-Gonzalez, PhDIrene Molina-Gonzalez, PhD

 

Heart Rate Variability (HRV) refers to the variation in the time between heartbeats. Unlike the constant ticking of a watch, heartbeats adjust according to vital functions. HRV measures this variability.



1. HRV in assessing Autonomic Nervous System function


HRV can assess autonomic nervous system (ANS) function, which controls involuntary functions such as cardiac activity, digestion, gland activity, and respiration [1]. The ANS consists of the sympathetic nervous system (SNS), which sends signals throughout the body to control alertness and can be seen as the “accelerator pedal in a car.” Conversely, the parasympathetic nervous system (PNS) controls rest and digestive functions and can be likened to the “brake pedal in a car”.



Figure 1: The left panel illustrates functions controlled by the Sympathetic Nervous System, responsible for alertness. On the right side, functions governed by the Parasympathetic Nervous System are depicted. HRV indicates the efficiency of transitioning between these two branches of the Autonomic Nervous System.



The ANS plays a crucial role in responding to training and provides information on functional adaptation to specific training stimuli [2]. A high HRV indicates a healthy and adaptable ANS, suggesting that the athlete is ready to perform. Low HRV can indicate sickness, fatigue, stress, or overtraining, and HRV varies with age, sex, and fitness level.



2. HRV Influencing Factors and Importance of Tracking


HRV generally declines with age; however, physical activity has been shown to attenuate this decline. A study comparing 50-year-old athletes (master endurance runners and sprinters) to age-matched sedentary participants and active 25-year-olds found that middle-aged athletes had similar HRV values to the younger active individuals, whereas the sedentary participants showed a decline [3]. Additionally, HRV can be influenced by various factors apart from training, such as psychological stress, sleep quality, nutrition, and overall health [1]. Therefore, it is important to track how athletes are doing outside of training and adjust their programs when necessary.


3. Utilizing HRV for Training Management


HRV is useful for tracking athletes' recovery status, managing training load, and identifying potential overtraining. By monitoring HRV, coaches can make informed decisions about adjusting the intensity, volume, and recovery periods for their athletes. Measuring HRV is simple and easy. Doctors can measure it using an electrocardiogram (ECG), but current smartwatches and heart rate monitors (which are also accurate) can measure HRV. This data can provide valuable information about an athlete's performance and overall health, indicating any imbalances in their autonomic system. However, HRV should be used alongside other markers of training and recovery.


As a running coach, I like to monitor HRV data alongside other markers of fatigue and form through platforms like TrainingPeaks. Athletes can also share HRV data collected from their watches with their coaches.



4. The Bottom line


To prevent any issues with athletes, it’s important to know how they are doing and implement strategies to improve rest and wellbeing. Techniques such as proper breathing, mindfulness strategies, adequate rest, and incorporating easier activities during periods of imbalance are beneficial.


HRV is a new and very useful metric for tracking the performance and overall health of athletes, although it should not be the only one. If imbalances persist despite adequate rest, it’s always a good idea to seek help from a professional. Training can be fun, but it’s important to balance intensity with recovery.

 


 REFERENCES

1              Tiwari, R., Kumar, R., Malik, S., Raj, T. & Kumar, P. Analysis of Heart Rate Variability and Implication of Different Factors on Heart Rate Variability. Curr Cardiol Rev 17, e160721189770 (2021). https://doi.org/10.2174/1573403x16999201231203854

2              Buchheit, M. et al. Monitoring endurance running performance using cardiac parasympathetic function. European Journal of Applied Physiology 108, 1153-1167 (2010). https://doi.org/10.1007/s00421-009-1317-x

3              Deus, L. A. et al. Heart rate variability in middle-aged sprint and endurance athletes. Physiol Behav 205, 39-43 (2019). https://doi.org/10.1016/j.physbeh.2018.10.018

 

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