What is a Normal or Healthy HRV Rate ?
This is one of the most common questions about Heart Rate Variability is what is considered a normal rate. Unfortunately there isn’t an specific answer because every person has a different rate – a normal rate is based on your own body’s function and no two people will have the same rate.
We understand that it is normal to want to compare your HRV rate to a scale to see if you are healthy or having a problem. But that isn’t how HRV measurement works. Never the less, Heart Rate Variability is an very important method and tool to manage your overall health because it provides you an indication of how your body is feeling and if it is recovered from strenuous activity or is tired.
Unlike measurements like blood pressure, body temperature and even blood cell levels – a higher HRV rate is a desirable thing.
But it is important to understand that your ” higher ” HRV rate is based on your own average or baseline HRV. Subsequently if your HRV rate is each morning typically 30, and you wake up one day and it’s 24, this can mean that your body has not fully recovered and could use more rest – or you should take it easy that day.
On a more isolated focus, lets use for example that you mow the lawn and then take your HRV two hours later after your heart beat slows down. Again assuming your typical HRV is 30, you may see your HRV drop several points. If four to six hours later, your HRV hasn’t recovered to it’s normal rate, this can indicate that you are not ready to take on any more strenuous activity as your body is still in a weakened state.
Determining Your Normal HRV Rate
Here is how to Determine Your Healthy HRV Rate.
Each morning, perform an HRV test using the Cardiac Watch. Do this by sitting calmly and placing your finger on the silver button in the HRV screen. ( See guide here if you aren’t sure how to do this ) Once this test is complete, it will take you a screen with a considerable amount of information on it. Tap the silver button and it will then show you a general reading.
On the smart phone app, you will be able to see your heart beat and your heart rate variable rate as shown below. As you can see in this screen show, in the first test, the user has an average heart beat rate of just under 80 ( the orange line ) and in the second test slightly over 80.
The green line shows the variable heart rate. In the first test the rate was 30 and in the second test it was 44. In most cases, an increase in HRV indicates an improvement in the users strength and recovery.
Once you begin to see an average baseline of a test over several days you’ll begin to get an idea of what your Baseline or Regular HRV is and you can then become far more aware of your body’s recovery rate and ability to react to stress and activity.
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