Tools For Success – Chapter Resources
Research & Information
Everything you need to know about HRV from Elite HRV. This is an excellent, in-depth article that explains HRV in great detail.
When measuring Heart Rate Variability (HRV), one of the most frequently asked questions from is, “Is this a good score?”
Quick refresher: HRV is NOT the same as plain old heart rate (HR). It’s not the “beats per minute” number most of us are familiar with. This article explains why HRV can be much more powerful to track instead of simple heart rate.
Knowing where your HRV stacks up can help you determine your starting point relative to the “norm”. It is important to note that comparing your HRV to others can be tricky. There are many factors such as age, health, gender, and fitness level to account for. HRV is also sensitive to changes in physical and mental health. Therefore, when seeing where your HRV values stack up, it is best to compare yourself against people similar to you.
How Peter uses HR variability as an important metric with patients & for himself personally (AMA #3)
My favorite go-to M.D., Peter Attia, shares his views on heart rate variability in this YouTube video.
This article from EHRV discusses why you shouldn’t rely on armbands and watches to determine your HRV.
So, if watches and wrist HR monitors aren’t reliable for measuring HRV, what is? The Oura Ring.
Heart Health: What Is a Healthy and Normal Heart Rate for My Age? Reviewed By Charles Patrick Davis, MD, PhD
It’s important to know what heart rate is healthy and normal at every age in your life. Your heart rate, or pulse, can guide you to discover dangerous health conditions that need expert care, such as some heart problems. But your normal resting heart rate changes throughout your life as you age. Read this guide to learn more about your pulse through every step of your life.
Curious about heart rate recovery data but aren’t quite sure what it is? Follow along for how to see your heart rate recovery data on Apple Watch, what it means, and what good heart rate recovery numbers are.
Sept. 19, 2000 — For those worried about their heart, here’s some good news: A person’s risk for having a life-threatening bout with heart disease can be determined easily and accurately using two simple, noninvasive tests. You’ve probably heard of one — exercise stress testing, also known as treadmill testing. The other you probably aren’t familiar with: heart rate recovery. Researchers at the Cleveland Clinic report their results with these two tests in the Sept. 20 issue of the Journal of the American Medical Association.
This is an amazing resource. Just upload your 23andme OR Ancestry.com data and receive an amazingly comprehensive report on all your important genetic traits that may have a significant affect on your healthspan and longevity. You gotta check this out!
I LOVE the Strava fitness app. It has very in-depth functionality and plays very nicely with the Apple Health app as well as the Google Fit app on the Android side. The free version of Strava offers activity tracking, a social media feed, the ability to find local fitness events, and more. The paid version ($59 per year), Strava Summit enables custom fitness goals, race and performance analysis, the ability to compare yourself to other users, and more. I LOVE the way it works with Polar’s Polar Beat app and also the fitness app on my Apple Watch. It’s definitely worth checking out.
This is a good informative video on using your Apple Health app. I find that the app is incredibly useful and versatile. This is worth the watch.
I LOVE this app. I use it every single day to record my HRV directly from my aura ring app. Why the auro ring? Because it’s more accurate for measuring HRV (while you’re sleeping) than any other fitness tracker. That’s why. I also LOVE the way HRV4Training provides excellent insights such as training load, correlations, acuter HRV changes, HRV trends, and one of my favorites VO2max. Yes, VO2 max! It does this by playing nice with my Strava app and then converting the data to a pretty accurate VO2max score. VO2max is a very useful indicator of your overall cardiovascular fitness level. And this app is FREE! Yes, you can do a pro version but I haven’t found any compelling reason for me. Get this app.
“Hey you know that oxygen you’re breathing right now? Pretty great, right? Well at some point it goes somewhere and when we exercise, it goes mostly to your muscles. In this video, you’ll learn about oxygen consumption during exercise, VO2, VO2max, and the Fick equation as it’s applied to exercise physiology.” – Corporis
The Aura ring is an amazing tracking device. It’s the best device for tracking your HRV, RHR, and your sleep data. Yes, it’s not super accurate for tracking sleep levels, but it’s good enough. It also plays well with many fitness and health apps such as the Apple Health app and HRV4Training app. Yes, the aura ring will set you back some but I think it’s worth every cent.
Best Apple Watch: the ultimate guide to pick your iPhone compatible smartwatch By James Peckham – TechRadar
If you’re looking to buy the best Apple Watch, it’s very easy to assume that the newest automatically gets that trophy – however, you’d be wrong to make that assumption.
While the newest top-end Apple smartwatch is great – we gave the Apple Watch 6 a top review – its high price and wide feature set might be too much for some potential buyers. Lots of people might find the Apple Watch SE or older Apple Watch 3 better choices – and we’d concur, as the list below shows.
The Apple Watch 7 is very likely to join the list soon thanks to offering more screen area and thinner bezels, along with a brighter Always On display, but it’s not out yet. For now, the Apple Watch SE takes the trophy.
While the 6, SE and 3 Apple Watch series are the only ones sold directly by Apple, you can still get other models elsewhere, and some of them might be worth considering too if you can find them. To further complicate matters, there are all sorts of different straps, sizes and colors to choose from on top of that.
The 10 Health Habits Tools for Success Checklist
This handy checklist will ensure that you touch all your bases before diving into the 10 health habits.
Products & Reviews
POLAR H10 Heart Rate Monitor Chest Strap – ANT + Bluetooth, Waterproof HR Sensor for Men and Women
I LOVE this heart-rate monitor. It’s very accurate, reliable, and comfortable. I use it for all of my runs, bike rides, and exercise sessions. It plays very nicely with your smartphone and all the great fitness apps.
360° Rotatable Premium Sports Running Armband for All Phones: iPhone 12, 12 Pro Max 11 Pro 8 Plus, Samsung Galaxy S20 S10 S9 S8 Edge, LG, HTC, Pixel; Universal Cellphone Holder + Free Extender Strap
I’ve tried several armbands for my iPhone and this one is the best by far… and it’s the cheapest too!
Oakley Men’s Radar Ev Path Rectangular Sunglasses
These are the best sunglasses that I have tried for bike riding. They don’t fog up and the lenses are amazing. Yea, they’re expensive but man, are they worth it.
Brooks Men’s Glycerin 19 Neutral Running Shoe
I’m a supinator and can easily sprain an ankle when wearing the wrong kind of running shoes. In fact, I have several times. That is until I got a pair of these Brook Glycerin’s. They are incredibly stable. I LOVE them!
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