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Improve Your Heart Rate Variability

Have a Healthy, Strong Heart

Improve Your Heart Rate Variability -

It is said that a good, strong heart is like music...steady and on the beat. This means, for example, that if a heart is beating 60 times per minute, each beat would be one second long. However, the strongest hearts are those that have variability–meaning some beats within that same measured minute are longer and some are shorter.

Heart Rate Variability (HRV), is a way of measuring the beats of the heart to find out how adaptive it is. There are monitors you can use while exercising to calculate HRV, or your health care professional can perform the test. The goal is to have a high HRV number.

If one has a low HRV, or very regular beats, how can they naturally get better HRV numbers? The simple first step is to practice deep, relaxing breathing techniques such as those found in Yoga or Tai Chi.

The second step is to add High Intensity Interval Training (HIIT) to your workout. This could include activities such as walking, arm lifts, biking or other physical activity. Just about anyone can do HIIT.* You can get results in as little as five minutes per day.

Begin with your activity at an easy, steady pace, then switch to an intense, fast pace for 5-15 seconds; then return to the easy, steady pace. Repeat these alternating steps a few times per activity/exercise session and the next thing you know, your HRV will improve, which can help you have a healthy, strong heart.

Contributed by Jason Eagle, Quantum Reflex Analysis (QRA) practitioner with Strategic Healing, LLC, in Auburn Hills, MI. For more information, call 734-985-5891 or visit

*Always consult with your doctor before attempting any new strenuous activity.

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