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For efficient recovery from training and stress, it is es-
sential that parasympathetic nervous system is active,
and our body gets sufficient rest and replenishment.
With HRV RMSSD value one can monitor what his/her
general baseline value is and see how heavy exercise,
stress, etc. factors influence it, and see when the value
gets back to baseline, indicating for example capability
to take another bout of heavy exercise. RMSSD can be
measured in different length time windows and in dif-
ferent positions, e.g. supine, sitting or standing.
Morning RMSSD value presented here is average of all
3 minute window RMSSD values measured during last
90 minutes prior to waking up. This should give you in-
dication of how ready and well rested your body is for
the new day. Evening value is similarly measured within
first 90 minutes in bed.
For more detailed analysis of full night HRV data you
can delve in to the details by using arrow button next
to i-button.
RMSSD value is highly individual and depends
on age, gender, fitness level, stress level, lifestyle
choices, etc. For this reason, one should monitor
values for a few weeks, and only after that make
conclusions on what kind of implications different
values have for him/her.
Generally, higher values indicate better health, fit-
ness, etc. In short term RMSSD indicates readiness
for the day, and in long term, for example along with
training, RMSSD values tend to climb up.
Long term decrease in RMSSD may be indication of
approaching over training condition.
5. TOTAL RECOVERY
Total Recovery is simply difference between morn-
ing and evening RMSSD values. Usually it should
be positive, indicating that there has been efficient
recovery and resting during the night.
Of course, this should be analyzed with regard to activ-
ities of previous day: if previous day was very light (no
stress, no heavy exercise) and evening RMSSD is rela-
tively high, it is not reasonable to expect high Recovery
number, because there is no load to recover from.
Values of Recovery are highly individual, and you
should inspect them against your own baseline values,
and also in comparison to Evening RMSSD values.
6. INTEGRATED RECOVERY
This is the total area of recovery during the whole night.
7. ANS BALANCE
Autonomic Nervous System Balance tells whether
the user is too excited (high LF value) or too phleg-
matic (high HF value).
LF and HF refer to Low Frequency and High Frequency,
respectively, and they both are common frequency do-
main measures of heart rate variability.
LF is the area measured in a frequency band of 0.04-
0.15 Hz, and it is considered as a state indicator of both
sympathetic/parasympathetic nervous systems.
HF is the area measured in a frequency band of 0.15-
0.4 Hz, and it is considered as a state indicator of par-
asympathetic nervous systems.
In our system we use normalized units LFn and HFn,
and the normalized units have been expressed as a
percentage of the sum of LF+HF, i.e. LFn=LF/(LF+HF).
Diagram displays both LFn and HFn, and ideally, the
indicator should stay near the 50-50 shaded line be-
tween values of 25 and 75.
Deviation beyond 25-75 or 75-25 line may be indica-
tion of insufficient recovery, high or chronic stress, gen-
eral fatigue or some other malfunction in your body.
8. HEART RATE
Avg BPM is simply average heart rate for the whole
night.
To find the Resting BPM, your average heart rate is
computed for every three-minute time window during
the whole night, and the smallest value is chosen out
of all these. In other words, it is the smallest 3-minute
average heart rate you had during sleep.
Resting BPM can be used as a mild indication of
stress or overtraining. After you have established
your baseline Resting BPM during a couple of
weeks, you can check out for notable deviations
from this norm.
General rule of thumb is that if your Resting BPM
bumps up more than 7 beats per minute, you should
consider skipping the exercise or exercise little bit
lighter, and find some means to relieve your stress. The
same rule applies also if there is a notable decrement
in Resting BPM value.
Rapid changes in Resting BPM should not be confused
with long-term changes. For example, physical exer-
cise tends to decrease resting heart rate over time, and
this only tells that you are getting more fit!
Summary of Contents for L-0656
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