Heart Rate Variability and Overtraining by Julio Romon Baillo
[Julio is an Exercise Science graduate student at Old Dominion University and is an Athletic Development Intern at Athletic Lab]
The concept of Heart Rate Variability (HRV) refers to the variance that exists between consecutive heart beats. Under normal circumstances, a heart rate of 60 beats-per-minute (bpm) does not necessarily mean that the heart is beating exactly every single second. Instead, a certain level of variability exists between consecutive heart beats, with beats coming closer or further apart over time. The level of variability encountered is controlled by the Autonomic Nervous System (ANS), which is in charge of maintaining overall body homeostasis, and its two main branches: the Sympathetic Nervous System (SNS) and the Parasympathetic Nervous System (PNS).
The SNS is also known as the fight-or-flight branch. When active, it sets the body in an optimal physiological state to cope with stressful situations by increasing heart rate (and reducing heart rate variability), enhancing contraction force, improving blood flow to the muscles, and secreting adrenaline and glucocorticoid hormones. These metabolic changes prime your body to successfully react to perceived dangers. For example, think about being chased by a stranger and how you may suddenly feel a rush that makes you run faster and further than ever; that is the SNS in action. The sympathetic system is also activated to some degree when you are exposed to daily life stresses such as work, family matters, exams, exercise, etc.
The PNS is known as the resting-and-digesting branch of the ANS. When active (in the absence of stress) the body carries on repair process that helps it adapt to stress during the day. The PNS will tend to reduce heart rate (increasing heart rate variability), increase digestion of nutrients, and enhance repair processes of body tissues, such as muscle, damaged during the stress response.
When we train, the ANS activates the SNS to create the necessary physiological changes to successfully cope with the training. Ideally, some time after training, the ANS will shut down the SNS and activate the PNS to start the repair processes of the damaged tissues, thus starting the adaptation process. Having the appropriate level of recovery before the next training session is crucial to ensure optimal performance and successful future adaptations. When there is an imbalance between training and recovery, the level of SNS activity will be higher (lower HRV), indicating the need for more rest and the introduction of recovery strategies.
Measuring HRV provides a non-invasive way to look at the body’s ANS activity and can determine whether an person is in a state of overtraining or in an optimal state to train. It can also reflect previous week’s training by looking at trends in your HRV: e.g., a gradual upward or downward trends. It can also serve as a good indicator of how well you cope with daily life stresses other than training and that may be affecting your training performance.
The research on HRV is promising. Recent research by Edmonds (2013) examined the effect of weekly training and competition on HRV in nine youth rugby players. Heart rate measurements were taken supine and standing 5 times over an 8-day period. Relationships between HRV and workload, via analysis of rate of perceived exertion, were statistically analyzed. Results showed a correlation between HRV and training workload. Higher heart rate and lower parasympathetic activity (reduced HRV) prior to competition and during the following days were attributed to pre-game stress and the gradual increase in workload experienced during training sessions. The authors suggested that day-to-day measurements of HRV may help monitor a player workload to maximize training and game performance.
Another study by Chen (2011) aimed to determine whether HRV measurements accurately reflected recovery status after weight training. Following a 10-day detraining period, 7 weightlifters performed a strenuous 2 hour-long training session. Weightlifting performance and HRV were analyzed 3, 24, 48, and 72 hours after training to determine the level of recovery. Results showed a decreased performance and suppressed parasympathetic response (lower HRV) immediately following training. Parasympathetic activity and lifting performance returned to baseline levels after 24 hours of recovery, and further increased above baseline in the following 48-72 hours of recovery. The authors concluded that the parasympathetic state indicated through HRV measurements accurately reflected recovery status as well as potential training performance and adaptation.
In order to see training improvements, a certain level of training stress is necessary for the body to adapt. However, it is imperative that there is enough quality recovery time to let the body carry out the physiological and metabolic adjustments, leading to improved sport performance. Measuring HRV may be a good way to keep track of training workloads, identify trends with respect to ANS activity, and make sure you are recovering from those tough workouts to keep on making progress.
Chen JL, Yeh DP, Lee JP, Chen C,Y Huang CY, Lee SD, Chen CC, Kuo TB, Kao CL, Kuo CH. (2011). Parasympathetic nervous activity mirrors recovery status in weightlifting performance after training. Journal of Strength and Conditioning Research. 25(6), 1546-1552.
Edmonds RC, Sinclair WH, Leicht AS. (2013). Effect of a Training Week on Heart Rate Variability in Elite Youth Rugby League Players. Int J Sports Med. [Epub ahead of print].
Marieb, E. N., & Hoehn, K. (2010). Human Anatomy and Physiology. New York, NY: Benjamin Cummings; 8th edition.
Athletic Lab Trained Cary Invasion Go Undefeated
The Athletic Lab trained Cary Invasion of the Tobacco Road Basketball League (TRBL) made a clean sweep of the regular season over the weekend, finishing with a record of 12-0. The final win of the regular season earned the Invasion a share of the TRBL regular season title and secured a top seed in the upcoming playoffs. The playoffs start this weekend in Fayetteville, North Carolina, where the Invasion will square off against Team HoopForLyfe of Concord, NC.
Athletic Lab would like to wish the Cary Invasion the best of luck in the TRBL playoffs. The Invasion have put in months of work in preparation for this. Now is the time to bring home the TRBL championship.
How to Foam Roll by Julio Romon Baillo
[Julio is an Exercise Science graduate student at Old Dominion University and is an Athletic Development Intern for Athletic Lab]
Foam rolling is a type of self-myofascial release (SMR) technique that has been getting much attention lately. It is an excellent way to boost recovery from training, enhance joint range of motion (ROM), and improve tissue quality. SMR is a physical therapy technique in which an individual uses his own body weight to massage the whole body musculature against a roller placed on the floor by performing slow and controlled motions that generate pressure on the different fascial/muscle tissues. It is often touted as an excellent warm-up starter, recovery day strategy, and even everyday de-stressor to help relax the body and the mind.
Despite the numerous claims of benefits found by many experienced coaches out there, the research on foam rolling is unfortunately shallow. The most recent research by MacDonald (2013) aimed to investigate whether an acute (2 minutes) bout of high pressure foam rolling (they used a neoprene-covered PVC roller) on the quadriceps muscle group affected knee ROM, subsequent maximum voluntary activation (MVC), evoked muscular response, and electromyography (EMG) activity during an isometric quadriceps contraction. These variables were measured before, 2 and 10 minutes after foam rolling, and compared with a controlled condition (no foam rolling). Results showed that foam rolling improved ROM 2 minutes (12.7%) and 10 minutes (10.3%) post intervention with no subsequent reduction in muscular force production or EMG activity.
This study suggests that foam rolling may be an excellent strategy to improve joint ROM during the warm-up portion of the training session. Moreover, the increased mobility could improve the stretch tolerance and reduce injury risk while avoiding the dulling effect that static stretching usually has on muscular force production. Is it worth noting that this study has some important limitations in terms of applicability. The small sample size (11 subjects) and the fact that only one muscle group was used to test the experiment’s hypothesis are both limiting factors. In a similar study, researchers Miller & Rockey (2006) found that hamstring flexibility did not change as a result of foam rolling.
Another study by Healey (2013) aimed to investigate the effects of foam rolling vs. plank (core strength exercises) warm-ups on vertical jump, isometric force, and agility, as well as levels of fatigue, soreness, and exertion. No significant differences were found between conditions in any of the athletic tests. Despite the lack of improvements in performance from the foam rolling, post-exercise fatigue was lower with the foam rolling protocol vs. plank exercises, suggesting that the reduced exertion experienced during the warm-up could help extend the workout time and volume and allow for enhanced performance improvements.
Much research needs to be done with respect to this particular SMR technique in order to determine the physiological mechanisms of action explaining its purported effectiveness, as well as to identify the best materials, protocols, and rolling techniques to use under different circumstances (warm-up vs. recovery session). Despite the lack of scientific studies, several experienced coaches such as Cressey & Robertson (2004) have been huge supporters of foam rolling in the past decade. According to these coaches, the focus during a foam rolling session should be on applying as much pressure as possible in a slow and controlled manner, moving down the muscle starting at the more proximal aspect (closer to the trunk) and toward the more distal part (further from the trunk).
Relaxation and breathing is very important and often overlooked when foam rolling. In order to allow the foam roller to fully penetrate the tissues with enough pressure, one must focus on lowering the muscle tone by inhibiting any voluntary contraction. Focusing on a controlled breathing pattern may help reduce the muscular tone, increase relaxation, and fight the discomfort. A final recommendation for whenever a really sore or tight spot is encountered is to focus on applying constant pressure for at least1 minute while fully relaxing and controlling the breathing pace.
It is important to note that the duration of a foam rolling bout could be longer or shorter depending on whether is being used as part of a dynamic warm-up before heavy training or just as a recovery/relaxation session.
If you have any further questions do not hesitate to ask your coach for clarification, guidance, and movement demonstrations. Our goal here at Athletic Lab is to provide you with the best quality training service to improve your sports performance and develop your fitness to unimaginable levels.
Cressey E, Robertson M. (2004, July 12). Feel Better for 10 Bucks [Web Log Post]. Retrieved from http://www.tnation.com/free_online_article/sports_body_training_performance_repair/feel _better_for_10_bucks
Eric Cressey. (2008, July 1). Cressey Performance Foam Roller Series. Retrieved June 6, 2013, from http://www.youtube.com/watch?v=8caF1Keg2XU
Healey KC, Hatfield DL, Blanpied P, Dorfman LR, Riebe D. (2013). The effects of myofascial
release with foam rolling on performance. J of Strength Cond Res. [Epub ahead of print].
MacDonald, GZ, Penney MDH, Mullaley ME, Cuconato AL, Drake CDJ, Behm DG, Button DC. (2012). An acute bout of self myofascial release increases range of motion without a subsequent decrease in neuromuscular performance. J of Strength Cond Res. 27(3), 812-821.
Miller JK & Rockey AM. (2006). Foam rollers show no increase in the flexibility of the hamstring muscle group. UW-L Journal of Undergraduate Research, IX:1-4.
Scholastic Summer Schedule
School is out. Now is the perfect time to get ahead of the competition. Athletic Lab’s new scholastic schedule provides that opportunity by offering multiple class sessions daily, geared specifically to improve qualities needed to excel in sport.
Along with our perennial speed, strength, conditioning and agility classes, we will be introducing a new “power” themed class to our scholastic program.The power session increases the athlete’s explosive power through various plyometrics, medicine ball exercises, weightlifting, and acceleration development. Athletes will learn the importance of quality while performing in a high intensity environment.
We will also be introducing new scholastic program options to better suit the athlete’s needs. With the new program options, the parent and athlete can choose if they would like to attend a group training setting with like-minded athletes in a competitive environment or a one on one session with a coach for a more individualized experience. This program requires a minimum three month time investment from the athlete to maximize athletic potential. The program options are as follows:
- 1 hour a week - one group or one private session*
- 2 hours a week - two group or two private training sessions or in conjunction*
- 3 hours a week - three group or three private training sessions or in conjunction*
- Unlimited group training sessions
*prices start at $140 per month and vary based on package option and commitment length. Each athlete’s individualized program will be determined based on the results of our initial evaluation and the needs of the athlete’s family.
See the new scholastic summer schedule starting Monday, June 17th, below:
Mobility Clinic at Athletic Lab
You demand. We supply. Athletic Lab is holding a mobility clinic to give you the tools to move and feel better.
There are many different types of stretching and mobility techniques that the sport performance world has to offer. The big question we hear on a daily basis is when and how to use each technique to best optimize performance. After all, optimizing performance is the whole goal of training, right? If you lack the mobility and flexibility to obtain and maintain proper positions, your performance will undoubtedly suffer.
This 1.25 hour instructional clinic will discuss different stretching and mobility techniques that directly translate to more advantageous positions in the core movements found in our workouts (Olympic lifts, squats, etc.).
These different techniques include:
- Static stretching
- Dynamic stretching
- Proprioceptive neuromuscular facilitation (PNF) stretching
- Hurdle Mobility
- Myofascial release (foam rolling)
There will also be a portion of the clinic devoted discussing individual mobility issues and determining successful ways to gain or regain mobility in specific areas.
Date: Saturday, June 15th
Cost: $25 For members and non-members
If you want to gain the knowledge and the tools to become more mobile and flexible, sign up now.
There is a 50% price reduction to this clinic for those who are signed up for the Performance Fitness Challenege. (see staff for details)
NEW Special Skills Class
We’ve sent out emails, posted polls on Facebook, and asked members in classes about our special skills clinic offerings. Well, we’ve been listening…
On Sunday’s we will be expanding our class offerings. Before our CF Advanced class, we will be offering a “Special Skills Class”. This class will be held every Sunday at 12:30pm starting June 2nd and open to all CF members. Each 60 minute session will focus on one or two different special skills, such as double unders, muscle ups, etc. This will give you the opportunity to receive additional coaching and time to practice those hard to master movements.
Sign up for the first Special Skills Class here
After the special skills class there will be a fifteen minute break to refuel and gear up for either CF Advanced or Open Gym at 1:45pm (it is not required that you attend one of these),
Requirements to attend Sunday classes:
Special Skills Class: Open to all CF members
CF Advanced: You must compete in an event within the 6 months of starting the program or have competed in a fitness competition in the past year.
Open Gym: Complete and pass the Open Gym test-in. See staff for additional information about the test-in procedure.
Performance Fitness Challenge
Don’t miss your chance to be a part of our next big challenge. The Healthy Living Challenge was a great way to lose some pounds. Now we want to help you achieve a stronger and more athletic you.
Athletic Lab is offering a Performance Fitness Challenge. This Challenge is open to all members of CrossFit, CrossFit Endurance, and Olympic Weightlifting. The goals of this eight week challenge are to push yourself as an elite athlete would and to improve upon the events being tested during pre and post testing.
The Challenge begins Saturday June 8th. A special combine event will take place at Athletic Lab for those who are participating. This will be a two hour testing event, promptly at 8:00am.
Prizes will be awarded to the top three performers during initial testing and final testing.
Sign Up Now
- Vertical Jump
- 10-meter Sprint
- 30-meter Sprint
- Max Power Output (C2 Rower)
- Power Clean 1 Repetition Maximum
- Squat 3 Repetition Maximum
- Pull-up Repetition Maximum
- Bleep Test (20-meter aerobic endurance test)
Olympic Weightlifting Clinic June 1st
Athletic Lab will be hosting an Olympic Weightlifting Clinic on Saturday, June 1st, led by Tim Rabas. Tim is the current Strength and Conditioning Coach for the NC State Football team, a Level II Weightlifting Coach with USA Weightlifting and an accomplished Olympic weightlifter.
This clinic will provide hands on coaching for the Clean & Jerk and Snatch lift as well as:
- Educate participants on the principles of each lift
- Individual specific drills and skills to become more efficient in the lifts
- Proper technique to increase quality of lifts with less effort and decrease stress on the body
- And much more…
Date: Saturday, June 1, 2013
Time: 2:00pm - 7:00pm
Place: Athletic Lab
Spaces are limited to 25 participants and is open to the public so sign up now.
See Tim’s full bio
Memorial Day Schedule
Please take note of the following schedule changes to Memorial Day (Monday, May 27th).
CrossFit / Performance Fitness: 9:00am, 10:00am, 11:00am
Scholastic Strength: 10:00am
Scholastic Speed: 11:00am
See our revised schedule here
CF Endurance Classes at Bond Park and Lake Crabtree
We have two great Saturday classes lined up in the coming weeks:
On Saturday, May 25th, the 9:00 am CF Endurance class will workout at Bond Park. We will be meeting at the picnic tables by the boat house. Here are directions from Athletic Lab to Bond Park.
On Saturday, June 29th, the 9:00 am CF Endurance class will be working out at Lake Crabtree Park. We will meet at the boat rental station. Here are directions from Athletic Lab to Lake Crabtree Park