Fitness
How HRV, a popular smartwatch stat, can help maximise your workout
As the popularity of smartwatches, also called wearables, increases, so too does the amount of data users can access about their health.
Statistics like resting heart rate, V02 max (maximal oxygen consumption) and heart rate variability (HRV) provide valuable insight into your fitness levels.
But not all measurements are created equal.
While HRV has long been used by elite athletes to dictate their training schedule, it has become a “buzzword” among the broader community.
Matthew Ahmadi, deputy director of the University of Sydney’s Mackenzie Wearables Hub, says HRV has been around for more than 20 years in the competitive sports environment.
“Over the past 10 years or so, it has really picked up among the general population, mainly due to increases in the use of wearables,” Dr Ahmadi says.
HRV has long been used in the competitive sports environment. (Getty Images: Sportsfile/Sam Barnes)
WHOOP, a leading wearable brand and official partner of the Women’s Tennis Association, has been collecting data on the most consistent factors that boost or harm your HRV.
Global statistics from 2024 show that getting quality sleep, consuming caffeine and having a consistent wake time are most likely to improve your HRV, while consuming alcohol, being sick and highly stressed will see your numbers crash.
So just what does HRV measure, and how might you use it to maximise your workouts?
HRV indicates how ‘balanced’ your autonomic nervous system is
Dr Ahmadi explains that HRV measures the “variation between heartbeats”.
The heart does not beat consistently (like a metronome or clock).
Dr Ahmadi explains that a high HRV indicates that your autonomic nervous system is in “balance”. (Supplied: Matthew Ahmadi)
So, while your heart might be beating at 80 beats per minute, there will be longer or shorter gaps between each heartbeat.
How variable these gaps are determines your HRV, with a higher number indicating greater variability.
A high number is ideal, and an indication that the body is in homeostasis (or balanced), Dr Ahmadi says.
This is because HRV is a window into the autonomic nervous system.
The autonomic nervous system consists of two main divisions: the parasympathetic and sympathetic nervous systems.
In simplistic terms, the parasympathetic nervous system is responsible for ‘rest and digest’ processes, while the sympathetic nervous system is responsible for ‘fight or flight’ responses.
Ideally, Dr Ahmadi says, the two are in balance, meaning the body is equally responsive to both inputs.
“The more fit someone is, the more their body is able to adapt to different stressors and therefore recover better,” he says.
Your HRV score is best understood as a window into the automatic nervous system. (Supplied: WHOOP)
But if your HRV is low, it indicates that one branch of the autonomic nervous system is dominating:
“It generally means your sympathetic system is dominant, so your body is on high alert.”
HRV indicates how ‘ready’ you are to exercise
When your HRV is measured is also critical to its interpretation.
Measuring it before you go to bed will tell you how well the body has recovered from the current day’s activities or stressors, Dr Ahmadi says.
“[Measuring HRV] right after you wake up will give you a good indication of what your body is prepared to handle over the coming day,” he adds.
The time of day your HRV is read determines how it should be interpreted. (Supplied: WHOOP)
This is the key reason HRV offers an advantage over other measures of fitness.
Not only does a higher HRV indicate a higher level of fitness, it can also be used to dictate what level of intensity you should take on in your current day’s exercise regime.
“In the sport science world, we think of HRV as a proxy for ‘readiness’ [to train],” Kristen Holmes, WHOOP’s principal scientist, says.
Kristen Holmes is WHOOP’s Global Head of Human Performance. (Supplied: Kristen Holmes)
“Higher HRV yields more capacity to train, whereas low HRV means less robustness and less capacity to train.“
WHOOP uses HRV to determine its users’ daily “recovery” scores, grading them as being in the green, yellow or red.
On green days, WHOOP encourages users to go “all out”, while on a red day, it recommends “active recovery” activities like meditation, light walking or yoga.
Many elite athletes similarly use HRV to adapt their exercise regimes, with research showing those who do so achieve better performance outcomes.
Whoop uses HRV to determine “recovery scores”. (Supplied: WHOOP)
Factors that improve or decrease HRV
WHOOP also collects data on the most common positive and negative influences on HRV.
Positive factors include being well-hydrated, following a healthy diet, getting quality sleep and keeping consistent sleep and wake times.
“That’s what makes it both a great measure and really frustrating,” Dr Holmes says.
“It’s hard sometimes to pinpoint exactly what isn’t allowing me to respond and adapt to external stressors in a functional way.”
There are, however, consistent factors that lower HRV, with the top being the consumption of alcohol.
In fact, Dr Holmes says alcohol is such an “HRV crusher” that 89 per cent of people who use the platform report decreasing alcohol consumption in the long term.
Across the board, alcohol consumption has been found to lower HRV. (Getty Images: Gregory Lee)
“That’s because people can directly see the performance cost from their behaviours,” Holmes says.
“Your coach can tell you, ‘Hey, alcohol is really bad for your performance’, but until you see directly how it affects your HRV, you’re like … wow, I’m a lesser version of myself today. It’s sobering.”
| ‘Boosts’ HRV | ‘Harms’ HRV | |
|---|---|---|
| 1. | Sleep quality and duration | Alcohol |
| 2. | Caffeine | Fever |
| 3. | Consistent wake-up time | Sleep at altitude |
| 4. | Consistent bed time | High stress zone |
| 5. | Daylight eating | Sickness |
| Source: WHOOP 2024 Year in Review user data | ||
But you should avoid comparing your HRV scores to others’.
Generally, the older you get, the lower your HRV will be, while women also tend to have a lower HRV on average.
If you want to improve your HRV, both Dr Ahmadi and Dr Holmes instead advise taking a baseline level and judging any changes relative to your own scores.
Generally, it isn’t useful to compare your HRV score to others’. (Getty Images: Thomas Barwick)
Don’t panic if your HRV is low
It’s also important to note that a low HRV is not always bad.
As one example, Dr Ahmadi says that you should expect to see a drop-off in your HRV if you are beginning a new exercise program, especially if you were previously sedentary.
“The first few weeks, you’re likely to see a big decrease in your HRV on a daily basis,” he says.
“But ideally, if the program is working the way it should be, you should start to see your HRV increase over the coming weeks and months, and then taper off as your body adapts to the current program’s load.”
Once your HRV starts to stabilise, it’s a good indication that you are ready to “progress” your program.
But if you don’t see an improvement in your HRV, it’s likely you need to take your foot off the pedal.
“If you see a big drop-off, then it’s a good idea to not push as hard the following day, because your body is giving you signs that it needs time to recover,” he says.
“As you settle into a new training regime, your body will adapt and you’ll be able to handle higher stress and workout loads closer together.”
Fitness
Fitness trainer with 18 years of experience shares why exercise is crucial for kids: ‘Not just about health and fitness’
Exercise is often spoken about in the context of physical fitness – stronger muscles, better stamina and improved overall health. But its value, especially for children, extends far beyond the body. Regular physical activity can quietly shape character, teaching lessons about effort, patience, discipline and resilience that mirror how the real world works. From learning to cope with discomfort to understanding that progress takes time, exercise can become a powerful training ground for life itself.
Also Read | Chennai fitness trainer with 18 years of experience shares 5 simple things to focus on for long-term fitness
Chennai-based fitness trainer with 18 years of experience, Raj Ganpath – founder of the Slow Burn Method, co-founder and head coach at Quad Fitness, and author of Simple, Not Easy – is shedding light on why exercise is important for kids, with the benefits going beyond health and fitness. In an Instagram video shared on February 27, he explains how the impact of exercise extends far beyond physical wellness, shaping resilience, discipline and long-term character development.
Embracing discomfort
According to Raj, exercise is one of the healthiest ways to help children learn how to sit with discomfort in a safe, structured and sustainable way. Life inevitably brings challenges and unease – something adults understand well – but many children today are shielded from situations that test their resilience.
He explains, “Exercise is a great way to experience this discomfort in a safe and sustainable manner. Lifting weights, holding a plank, doing cardio, repping till it burns, all of these things are opportunities to embrace discomfort, opportunities to put themselves in a place where they’re not comfortable and learn from it, opportunities to practice physical and mental resilience.”
Learning hardship
The fitness trainer emphasises that hardship is an inevitable part of life, and meaningful success often requires pushing through moments of difficulty. While most adults recognise this truth through lived experience, children may not always have the same exposure to challenge. Raj believes exercise can bridge that gap.
He elaborates, “It will teach them that they need to do hard things if they want to accomplish something. Getting through a very hard workout, setting a goal and achieving it, completing a task. All of these things are not just random chores. These are incredible opportunities – opportunities to experience hardship and build fortitude.”
Delayed gratification
In today’s fast-paced world, the desire for instant gratification is stronger than ever – and children are growing up at the centre of it. With technology, streaming platforms and 10-minute delivery services, almost everything is available at the tap of a screen. As a result, the ability to wait, persist and work steadily towards a long-term goal can easily take a back seat. Exercise, notes Raj, offers a powerful counterbalance.
He explains, “Everyone wants everything right away today. This is true for us adults too, but it is even more true for our kids because this is the only world they know. A world where everything happens right then and right there, whenever they want it, wherever they want it. Exercise will teach them to wait, to be patient, to trust the process, to fail and still keep going, to work towards something larger that they will get much later. This is a very important character building quality and will serve them well for many, many years to come.”
The fitness trainer concludes, “Exercise is not just about health and fitness. It is a simulation of life itself. A ready-made character building tool available to you to help prepare your kids for life, the raw and real life that they’re going to have to deal with no matter what. So make sure they build the habit and make sure they embrace it.”
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
The World Health Organization says the average adult is supposed to get 60 minutes of moderate to vigorous activity five days a week, which sounds somewhat doable until it’s 9 p.m., your kids are finally in bed, and you just want to fall onto the couch and dissociate. But more and more people online are talking about “movement snacks” — little bite-sized amounts of exercise you can do throughout your day to meet your 60-minute goal without having to make special time for one big workout. Because yes, we all want to be our healthiest, but sometimes a HIIT class at the gym is just not in the schedule.
We asked personal trainers and fitness coaches for their favorite movement snacks you can do in the office, around the house, and on busy weekends when everyone’s home.
How much exercise is a person really supposed to get?
While the WHO recommends 60 minutes a day, the CDC is a little more lax, recommending at least 150 minutes of moderate-intensity physical activity a week, or about 30 minutes a day, five days a week. While it may feel like you’re the only one struggling to fit a workout into your daily routine, you’re far from alone. In fact, it’s always been hard for most Americans. So, while movement snacks may be a cute new term we’re all hearing for the first time, fitness pros have been promoting bite-sized exercise forever.
“I work with busy professionals, so I’ve been integrating micro workouts of two to 10 minutes into my clients’ lifestyles for almost 20 years,” says Andrea Marcellus, certified personal trainer and CEO of AND/life.
The most important thing for your health isn’t getting all your daily movement done in one big, perfectly curated workout — it’s about being consistent, Marcellus says. Movement snacks can help you stay consistent because you don’t have to budget a big chunk of time; instead, you can fit something simple into your day when you have three minutes to spare. Hell, you don’t even have to change clothes or go anywhere.
“Most people think movement only counts if it’s a workout. That mindset is what keeps people sedentary. In reality, your body doesn’t care if steps come from a hike, a gym session, or pacing when you’re on a call,” says Lindy Royer, physical therapist and balanced body educator. “This is where you win the game — by stacking movement into things you’re already doing.”
Movement Snacks To Try Throughout Your Day
- Set an alarm on your phone to chime every hour — that’s what women’s fitness coach Allison Kalsched tells her clients. When it goes off, stand up and do 10 bodyweight squats. Then go back to work. When you get tired of squats, mix in walking lunges, push-ups (it’s fine if they’re modified!), or dead bugs. Throw on 30 seconds of jumping jacks or high knees for bone-building benefits, which is important for women in menopause, she adds.
- Take a micro walk. “Five minutes or 500 steps is my absolute favorite,” says Dr. Milica McDowell, doctor of physical therapy, author of the forthcoming book Walk, and exercise physiologist at US Physical Therapy. “It changes mood, lowers blood pressure, boosts mental clarity, and can help you get your cumulative steps in.”
- Dance to your new favorite song with your kids or all by yourself. “Dance party was big with my kids after dinner,” Marcellus says. “It takes four to 10 mins and helps kids burn off dinner energy, while also giving parents a metabolic boost.”
- Stop and do 60 reps of any full-body exercise, like squats, lunges, or jumping jacks — this usually takes about two minutes, no matter which one you choose, Marcellus says. Or, hold a plank for one to two minutes.
- Pair walking with habits that already exist to get your steps in, like marching in place while brushing your teeth or doing a lap inside the house while your food is in the microwave. “This means you’re not adding time — you are upgrading your time,” says Royer.
- Count your housework. Sweeping, mopping, vacuuming, general domestic labor — these things totally contribute to your total exercise time each day, says Royer.
- If you go up or down the stairs at home, just… do it two or three times. That little extra here and there adds up, according to Royer.
The best advice is to focus not on “how can I move right now?” but “how can I do something that isn’t sitting right now?” Royer says. “The real truth that most people ignore is that sedentary time is the real enemy, not a lack of workouts. Focus on breaking up your sitting time. Build in frequent movement snacks. You’re not looking for perfection, just something more than nothing. You don’t need more time; you actually just need more conscious efforts to move.”
Fitness
At 66, Judy Murray swapped skipping for rebounding – here’s why it’s so effective for midlife women
A household name synonymous with tennis, Judy Murray has branched out in recent years when it comes to fitness. While the coach and former player still frequents the court – it’s integral to her day job, after all – she has incorporated several other activities into her routine, including one you might be unfamiliar with: rebounding.
Rebounding
In an interview with The Times, Judy explained that while skipping had been part of her tennis routine for years, she’d decided to replace it with rebounding – jumping on a trampoline – due to the impact skipping started to have on her joints and legs. And she’s onto something – a NASA study found rebounding to be up to 68% more effective at working the muscles and joints than treadmill running – something scientists call mechanical loading, which is crucial for bone, muscle and tendon health.
It doesn’t have to be expensive, either. Judy told The Times that she had bought a mini trampoline for £24.99 and that she used it in one-minute bursts.
‘Rebounding can be a smart swap for women in midlife, particularly if high-impact skipping or plyometric training has started to feel unforgiving on the joints,’ says personal trainer Michael Baah. ‘As oestrogen declines during perimenopause and menopause, we typically see reductions in bone mineral density, muscle mass and tendon elasticity,’ he explains. ‘High-impact ground reaction forces from traditional skipping can be effective for bone health, but they also place substantial load through the knees, hips and Achilles.’ Rebounding, on the other hand, ‘absorbs some of the ground reaction force, reducing peak stress through the joints, while still stimulating muscle activation in the calves, glutes and core.’
It shouldn’t replace strength training, adds Baah, which ‘remains the most effective intervention for combatting age-related sarcopenia and maintaining metabolic health,’ but it’s an incredibly valuable conditioning tool ‘for women who want to protect their joints while maintaining cardiovascular fitness.’
Below, we also look at the other workouts Judy has turned to in recent years to stay strong and active while protecting her joints – and why you should try them, too.
She swims
‘As I get older I have found a lot of things I enjoyed doing really impact my knees and hips, but a lot of things I can do in water…I also realise I have five grandchildren now. I want to be able to run after them and pick them up and put them down with relative ease,’ Judy told The Times. ‘I have a whole routine I do in the swimming pool and there is no impact in the water. It is a better way to do some of the things I used to do.’
Indeed, not only does swimming protect your joints, but it’s also effective for cardio fitness. ‘The biggest advantage of swimming is that it is low impact. The buoyancy of water significantly reduces joint loading, making it an excellent option for people with joint pain or who have a lower tolerance to impact,’ personal trainer and nutritionist Georgia Garlick previously told WH. ‘It is a true full-body exercise, involving the upper body, trunk, hips and legs simultaneously.’ On average, she added that moderate swimming burns 500-700 kcal per hour – typically more than moderate cycling.
She has started playing golf
Judy has also discussed how participating in Strictly Come Dancing back in 2014 instilled in her a desire to continue challenging herself and trying new things – no matter her age. In that vein, ahead of her 65th birthday, she told HELLO!, that she had taken up golf. ‘I’m addicted to it, it is so incredibly relaxing,’ she said. ‘It gets me out in the fresh air and away from my phone and because it’s not as physically demanding as running around a tennis court, it suits me now that my arms aren’t as strong as they once were.
‘As we get older it’s so important to keep trying to find things that stimulate you, make you think and keep you socially connected – and golf ticks all of those boxes.’
A review published in the British Journal of Sports Medicine linked golf to an increased life expectancy, reduced risk of chronic disease and improved mental health.
She plays pickleball
While padel has become hugely popular, it seems that its sibling pickleball – which combines tennis, badminton and table tennis – is more up Judy’s street. After trying the sport herself, she’s since campaigned to get more people involved. ‘It’s just fun and engaging, and it’s incredibly inclusive. And for Scotland, it’s a perfect fit for us. We have terrible weather, we have badminton courts everywhere – in every community centre and sports centre. Even church halls have badminton courts,’ she told The National. ‘In terms of setting up quickly, wherever you are, I think it’s a perfect fit for getting more people more active.’
Judy added that she sees it as a perfect transition from tennis to something that will let her play a similar game for longer.
She stretches regularly
The final touch to Judy’s fitness routine? A dedicated stretching routine. ‘Since I turned 60, I’ve realised how important it is to stretch to stay mobile and flexible if I want to stay active with my grandchildren,’ she told HELLO!.
While we don’t know the specifics of Judy’s stretching routine, even dedicating just a few minutes daily to mobility can supercharge longevity.
There is an ideal routine based on science, though. According to a panel of experts convened by the American College of Sports Medicine, who reviewed a range of studies, you should:
- Do flexibility exercises (stretches, yoga or tai chi) for all major muscle-tendon groups – neck, shoulders, chest, trunk, lower back, hips, legs and ankles – minimum two to three times per week.
- Spend 60 seconds on each exercise. If you can hold a specific stretch for 15 seconds, try repeating it three more times and if you can hold it for 20 seconds, two more repetitions would be ideal.
As Judy regularly says, though, it’s about finding forms of exercise that you enjoy, as you’ll be far more likely to find the time – even if it’s for five minutes – to get stuck in.
Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
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