Movement
Workshop Resources
Here you will find everything you need to complete your homework.
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The FASTER Study
In this module, we reference the FASTER study (page 249) which was published in 2015 and was the first study of its kind to track the metabolic effects of a low carb, high fat diet over 20 months. It showed some pretty amazing adaptations, including the ability to burn fat at higher heart rates and recovery muscle glycogen without carb re-feeding after exercise. Check it out!
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Additional Resources
Here you will find additional resources to help further your knowledge on this module topic.
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How to measure your HRV
HRVcourse.com has a great course called The Foundations of Heart Rate Variability that covers the foundational science and practical application of Heart Rate Variability in a way that is comprehensive, yet accessible. You’ll learn how to accurately measure HRV, identify the patterns that matter, and analyze it to recover faster, reduce stress, and objectively measure your health and fitness. Here is one of the guides from that program to help you understand how to measure HRV better.
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Understand Heart Rate Zones
One of the more common problems I see with athletes training programs is them staying in a similar heart rate zone over and over again. This can easily create a feeling of tiredness, but not give the athlete many gains in performance. Variation is key! Learn more about how using heart rate data can help you be more effective with your movement routine. (This blog speaks specifically to running, but can work in other forms of movement too!)
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V02 Max Testing
VO2 is an index of the body’s efficiency at producing work and can be tested in an exercise lab. A V02 max test is the gold standard for measuring overall aerobic fitness. Heart rate, speed and/or power is typically measured during a VO2max test and that data is then associated to appropriate training zones, which are then applied to everyday training. Want to learn when your body starts to burn more sugar than fat? This is the test that will help you figure it out!
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Recommended Podcasts
Ben Greenfield Podcast
A Deep Dive Into HRV: The Myths & Truths of Heart Rate Variability Testing In this podcast, you will learn: -Very interesting ways to use HRV that tend to fly under the radar, including computer gaming and cognitive performance enhancement… -Whether HRV can really measure the things that the self-quantification industry often claims it can measure (e.g. sympathetic outflow, or blood lactate, or ‘readiness’)… -When a high HRV may not be a good thing… -Which supplements and medication affect HRV… |
Ben Greenfield Podcast
Everything You Need To Know About Heart Rate Variability Testing In this podcast, you will learn: -What is heart rate variability (and don't spare the nitty-gritty details!)? -When it comes to analyzing your numbers, what is the significance of RR, LF, HF and rMSSD? -Can HRV be used to predict overtraining, inadequate recovery, “chances” of getting sick, etc.? -Do different HRV testing systems use different algorithm to give you your HRV score? -How can HRV be used to detect food sensitivities? |
Chasing Excellence Podcast
Episode #95 3x3 on Nutrition Tips, Fitness Routines and Necessary People In this podcast, you will learn: -3 nutrition tips you probably haven't heard -3 fitness routines (that aren't crossfit) that you probably haven't tried -3 types of people you should have in your life Although this episode isn't all about movement, the sections on nutrition and people you should have in your life are also great things to think about! |
Recommended APPS
Elite HRV
This app has a ton of scientific data behind it and many happy users, but unlike Welltory or HRV4Training, you'll need an external heart rate monitor and a $4.99 in-app purchase to take full advantage of its features. (You'll also have to sign up for an online account with Elite HRV.) This is the company that also created the Foundations course mentioned above. |
HRV4Training
This app lets you use either your iPhone's rear camera or an external heart monitor to measure your HRV. It costs $9.99 and is designed specifically for the athletic crowd. With the data, you can get suggestions on your training load and fitness, readiness to perform, injury risk, and more. This is the app I personally use. |
Welltory
Considered on of the friendliest app out there for HRV tracking; it breaks down your HRV results into easily-readable areas like Performance (which represents your HRV in total), Energy (how your parasympathetic nervous system is working), and Stress (same for the sympathetic). The basic functions are also free. |
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Workshop Re-Cap Audio File
The "cliff-note" audio file of the weeks workshop will be posted 48 hours after the workshop. It is in no way intended to replace class attendance, but we all know that things come up and making it to 100% of the workshops may not be possible. In that case, please review the audio file to get caught up on the currently happenings in the program. If you still have questions, or would like more personalization on this module topic, please schedule a consultation HERE.
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