弄懂 HRV（心率變異度），讓訓練更有效率，維持身心平衡，避免過度訓練
張修修的不正常人生 Shosho's Abnormal Life
@shoshotwAbout
我是張修修，曾經是年薪數百萬的聯發科業務，辭掉工作後背著吉他騎上腳踏車環遊世界，回台灣出版《1082萬次轉動》。 也曾在華碩擔任業務，在 Intel 擔任科技社群經理，本身是個愛追根究底的理工科技宅，而現在把這個精神著重在研究「人體」這部機器上。 我在這裡會分享經過科學家認證的方法和工具，來幫助大家提高生產力，讓工作更有效率，身心更健康，進一步完成自己的目標和夢想。 我還有個 Podcast 叫做《不正常人類研究所》，專門訪問那些人生選擇很不尋常的人，挖掘他們背後不為人知的故事，希望帶給大家更多啟發。 PS：因為工作忙碌（有太多書和研究要看了 QQ），目前只能回覆新影片上線 24 小時之內的留言，請大家多包涵！ 美國國家肌力與體能協會—肌力與體能訓練專家（NSCA-CSCS） 美國運動醫學會—認證私人教練（ACSM-CPT） 我的網站：https://shosho.tw 我的電子報：https://shosho.tw/free 我的IG：https://shosho.cc/IG 我的FB：https://shosho.cc/FB Spotify Podcast：https://shosho.cc/spotify Apple Podcast：https://shosho.cc/applepodcast 我的英文頻道：https://shosho.cc/YT 我的 Podcast 頻道：https://www.youtube.com/@abnormal-human-research 商業合作請 email：[email protected] 謝絕影片授權轉載以及產品體驗互惠
Video Description
💌免費訂閱我的電子報，獲取身心健康的科學方法：https://shosho.tw/free 🎙️ 今天終於要來分享一個我研究了好一陣子的主題：HRV 了。 它的全名叫做 Heart Rate Variability，中文翻成心率變異度。 有在使用運動手表的朋友可能會注意到，除了常見的心率、VO2 max、睡眠時間等容易理解的數據以外， HRV 是一個經常出現，但你其實不太清楚到底是什麼的一個神奇數據。 你的手錶會在你戴一陣子之後，給出一個你的 HRV 正常區間，而你每天的 HRV 會上下跳來跳去。 如果數字超出這個區間，不管是太高或太低，你的裝置都會跟你說，你可能壓力太大了，或是練過頭了，要你今天多休息。 到底這個數字是怎麼算出來的？它代表甚麼？怎樣才算好的 HRV？我們可以拿這個數字做什麼？不同裝置間的 HRV 有可比性嗎？ 經過這一兩個月的研究後，我發現它可能是個不下 VO2 max，可以看出你目前整體的身心狀況的一個數字。 今天這集節目，我會來揭露 HRV 神秘的面紗，並且告訴你世界頂尖的強者們是怎麼練 HRV 的，一定要看到最後喔。 💪免費訂閱我的每周學習：https://shosho.tw/free 📖影片參考研究： ✒️An Overview of Heart Rate Variability Metrics and Norms: https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2017.00258/full ✒️Stress and Heart Rate Variability: A Meta-Analysis and Review of the Literature: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5900369/ ✒️Decreased heart rate variability is associated with higher levels of inflammation in middle-aged men: https://www.sciencedirect.com/science/article/abs/pii/S0002870308006200 ✒️The effect of age on the heart rate variability of healthy subjects: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8500436/ ✒️The Warfighter's Stress Response: Telemetric and Noninvasive Assessment: https://apps.dtic.mil/sti/citations/ADA416090 📽️影片章節： 1:45 HRV 是什麼？怎麼測？ 6:31 HRV 與自主（自律）神經系統 8:35 HRV 還能告訴我們什麼？（發炎、老化、自律神經失調） 12:44 如何正確運用 HRV 13:40 第一：避免過度訓練 14:44 第二：適時增加運動強度 15:47 第三：建立起好的生活習慣
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