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

2. A Variety of Stress Non-Specific DemandsSpecific 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. Training history Genetics Neuromuscular profile Work capacity/Adaptability Neurotransmitter levels Psychological profile Nutritional habits Personal Goals Age Gender Everyone Is Different

4. 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 Line

5. 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 Line

6. Heart Rate Variability Eliminate the Guesswork

7. What Is HRV?

8. 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 Variability

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

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

11. 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 The Value of HRV

12. 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 groups The Value of HRV

13. BioForce HRV

14. 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 BioForce HRV

15. 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 Load

17. The Energy Bank

18. Adaptability Threshold

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

20. 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 Strategies

21. Sympathetic DominantParasympathetic Dominant Active Recovery Training Relaxation/Regeneration Soft Tissue Therapy Intensive Deep Tissue Therapy Hot Water therapyCold Therapy Deep Water FloatingContrast Therapy Mental Relaxation TechniquesSauna

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

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

25. #6: Plan the Training Month

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

27. 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 Strategies

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

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

30. Heart Rate Variability

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

32. 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 BioForce HRV Users