This episode is dedicated to reviewing the various fitness tracking devices such a the Apple Watch, Whoop Strap, Oura Ring and Fitbit. Bikini Coaches @amyehinger and @chrisnicole_ifbbpro give their thoughts on how to optimize your competition training. Topics included are steps, sleep, strain, recovery, and HRV. The heart rate variability of an individual is the  variation in milliseconds between heartbeats.

Some situations result in an increase in variation (high HRV), while others cause the intervals between beats to stay more constant (low HRV). By balancing the two forces, the ANS helps you respond to daily stressors and regulate some of your body’s most important systems, including heart rate, respiration, and digestion.

Your rest-and-digest tells your heart to slow down, making room for variability between beats (higher HRV)

Your fight-or-flight system tells your heart to speed up, limiting space for variability (lower HRV)

Keep in mind that there are many factors that impact your ANS and, therefore, your HRV:

Because HRV is so responsive, there are multiple touch points where it can provide insights. Helpful metrics to track are: A single nightly HRV reading can show you:

A higher HRV score that reflects a rest day, cool bedroom, or “mindful” low/moderate intensity activities such as hiking or yoga

A lower HRV score that results from dehydration, alcohol, late meal or exercise, illness, a high-intensity workout, acute stress, or a hot bedroom