Heart Rate Recovery Test
"Your heart rate recovery is the key to discovering the exercise that will make you lose weight". In Best Exericse to Lose Weight I wrote about discovering how your ability to recover can affect your fat natural weight loss. By discovering and increasing your ability to recover you can turn your body from fat-storing to fat-burning. You see, your body is doing either one or the other. Through education, nutrition, training, you can covert the body from fat-storing to fat-burning. I came across the use of heart rate as an athlete and spending so much time with other athletes. I was always involved with power sports. I used endurance sports as an adjunct and conditioning training to increase power. No matter what sport, all coaches would focus on two things: intensity of training and recuperation. Recuperation came a far second. But when recuperation became more important, and the results improved. Heart Rate Recovery Test: |
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Here “O” is the resting heart rate and “B” is the maximum exertion the person can do.
A is the slope of the heart rate climbing as the person reaches maximum exertion. “C” is the slope of the heart rate after the person stops. C is very steep. This person’s heart rate recovers very fast.
This is another sign that his parasympathetic system is dominant.
The “A” slope is also a sign that it takes more to get the stress response out of this person’s body. This body and nervous system are more resilient to stress.
The Other End of the Scale:
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Here the person’s heart rate jumps right up as you can see from slope “A.” Also, Slope “C” shows a very slow decline to the resting heart rate. It can even take days for some people.
Here, the sympathetic system is very sensitive and dominant. The body is in on high alert, and stuck there.
It can’t relax. Sleep is shallow and difficult. Muscles are tense. You are dehydrated. Exhausted in the afternoon about 2-3 p.m.
Heart Rate Recovery Test: Some Samples
A friend of mine is a triathlete. After this test, it takes him 3 minutes to go back to 60 beats per minute. There was a time it took him 30 minutes. By changing his diet and cycling his training between recovery training and intensity training, he was getting better and better times on his runs, rides and swims than before. He was not plateauing anymore.
When he was in a recovery cycle, he looked at his times and pace on the last recovery cycle and would work to improve that time WITHOUT increasing his heart rate. When he would go on the intensity cycle, he would improve his time over the last intensity cycle. So he would push for a time to create added demand on the body. Then go into recovery mode to rebuild the body to adapt to this.
Another client that was very obese could not sprint. I had him do the test but instead of sprinting, he walked up the stairs. It took him 5 days to go back to resting heart rate. In the beginning, when we were trying to get his resting heart rate, we had to wait for a long time because it was so erratic.
Everyday was a torture for him. Everything made him tired. He hired a personal trainer and after the first workout, he got sick and had to stay home. Cortisol is secreted from stress. Intense exercise is stress. Cortisol reduces the immune system.
We reorganized his life and his exercise is walking. Gently. Flat, no incline streets. He had to walk slow so his heart rate would not go too high. Now, he jogs and does Hatha Yoga (a very gentle form of yoga). He has lost over 200 pounds of fat without ever doing an extreme exercise or starvation. We kept his heart rate low. Now, when he does the test with sprinting, it takes 8 minutes to go back.
So, before, walking up the stairs took his heart 5 days to return back to normal. Now, sprinting, his heart rate takes 8 minutes. The course we designed together was to build fat-burning hormones and reduce the fat-storing hormones and alkalize his body and oxygenate it.
Because we changed his internal health his new body is permanent. It was not a quick fix. It was not about calories. It was about using the natural functions of the body and giving it what it wanted.
A little R n’ R!
Metabolism Makeover
You can learn how to use your heart rate recovery as part of a comprehensive weight loss program that focuses of restoring health first to lose weight. If you are interested check out Metabolism Makeover.
Got Questions? Click HERE and Ask Me!
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Over the past 10 years I have been losing weight and putting it back on just about every three months. I finally took a much needed step and hired Yegyan to help me stop the yo-yo diet cycle. After 30 days I lost 11 LBS and was able to get back into my favorite pair of jeans. After 60 days I lost a total of 16 LBS. After 120 days, the weight is still off, my skin looks much better, and I actually have energy at 2pm in the afternoon! Lol It’s been a lifestyle change and I couldn’t be happier to have officially said goodbye to the old (overweight) Nick. |
| I hired Yegyan to help me with general health and energy. I wasn't so interested in weight loss. But I endedup losing 14 pounds in two months. And this was also during Christmas! I hardly have any sugar cravings (and I was a sugarholic. I mean fast food dessert breakfast lunch and dinner), and have deeper sleep than I ever remember and more energy throughout the whole day. The days were like a struggle to make it through. Now I feel good, calm, focused and happy all day. It is more than I expected. Jenna Wilkinson |
I CAN FIT IN MY JEANS – haven’t worn them for about 8 years! S.M. Australia |
I spoke to you about 3 weeks ago, and I wanted to thank you again for responding to my last e-mail so promptly, and giving me some feedback on what I've been doing. I really appreciate it. I just wanted to check in and let you know about my progress... so far after about 2 1/2 weeks, I've lost about 10lbs. When I took my measurements, I would say that I've lost between 1/2" and 1" in most areas of my body T. D. Long Beach CA Jun 25, 2010 |
| There was a change today.... 4.5 lbs loss to be exact. :) Charlene Mercer, Dohar |
| Last time I told you I had lost 20lbs in three months by changing my diet and aerobic activity in the form of brisk running. My waist has gone from 45" to now 38" and my weight 196lbs my height is 6ft.... and my waist is getting smaller again. This is great motivation! ...At 57 I don't feel I have both feet in the grave yet. Above all I don't want to become what I see lots of my friends starting to turn into wizened old men! Larry Manderson, MD. Ireland |
Got your metabolism makeover e-book, and love it! Nevin |
| Went to doc's office: She decreased my insulin back down to 40 (yippee!) and was really pleased with my progress.... I'm happy with what you've helped me accomplish thus far. I was shocked to suddenly realize that I was feeling good after so many years of daily headaches and stuffed up nose. L. Liberty, Tacoma, WA |
| When I first started changing my diet a week ago, I couldn't believe it. I definitely started to feel the difference. My mind was clearer. It felt like a fog was lifted. My energy was increased. I wasn't dragging myself around to do things. I had a lot more energy. Even my hair improved. It wasn't as dry as it was before I changed the way I was eating. It has a lot more body and not as frizzy and it was. I was using a special conditioner to make it less dry and frizzy. I don't have to use that anymore. My skin is different also. I have been told so many times by a lot of people that I look younger. I even notice it myself. I don't look so worn out anymore. My skin has a different look to it. It seems like my wrinkles are not as pronounced. The rest of my body isn't as dry as it was, I don't use half of the lotions I did before. I have lost ten pounds and 1 inch of my thighs and hips. My life is changing for the better. I haven't even started to exercise yet. But I don't feel that it will be as hard as it would have been if I didn't change my diet. I'll update you with my results. Thank you so much for all of your help and the knowledge that you are giving me. What a difference a diet can make in your life. I think once you get the knowledge on how food affects your body, the easier it is to change the way you eat. Knowledge it half the battle. So many people eat the wrong way because they have been given bad information. There are a lot of people on diets that are really not eating the right way or eating the right things. They seem to gain the weight right back the minute they stop the diet. They feel hungry all of the time and get tempted constantly by the things they can't eat. Well I don't feel deprived. I don't feel hungry and I haven't been tempted by anything, which is unusual for me. Nobody ate more sugar and sweets than I did. I was always putting a cookie in my mouth. Eating chocolate or cake any chance I got. I thought it gave me more energy. I don't need that anymore. I never thought I would not want any sweets, but I don't. I feel satisfied, which is a great feeling. Follow up …. Ye Gyan, I am now down to 128lbs from 156lbs!! You're great!! I can now wear anything I want!! I feel so much better at this weight! Wait until you see me. We need to take another after picture! C. DeHaan. Oregon |
Jan 21, 2010... I am 62 5'2 and I weight 135 lb my numbers are 246 Chol/146 tri/43 HDL LDL 176 The doctor wants to put me on medication I dont want to do that. I have just started taking Guggal (2) 300mg, Beta-Glucan (1) 250 mg,Niacin 2 100 mg drinking (2) tablespoons of chlorophyll in water, eating oatmeal and drinking oat bran 2 tablespoons and garlic is this going to work do I need to do more. I do this everyday and I am walking at the gym They are giving me 30 days to get it down. I have thought about adding red yeast rice. Jan 27, 2010... 3 Feb 2010... I had got up to a size 10 and it was tight boy that came off quick. I have tried for months to do what you have got me to doing. I am a Tarus born in April and my head is hard but I am listening to you and doing as you say. 11Feb 2010... I was trying to change my cholesterol I dont know if that has happened yet but now I have another thing going on. I have got men after me from 35 to 70 years old. I am really having a lot of fun with all the attention I am getting I was not looking for weight to go so much but I am really liking this. I am in jeans I have not worn for 10 years I look 10 years younger than I am. THIS IS FUN If people dont belive it they can email me. E. Powell, WA |
At 48 years old, I had spent the better part of 25 years running, working out, eating healthy food, and taking care of my body. Being somewhat of an exercise junkie, I was certain I had all the answers. I was frustrated that my body was stuck in a state of “I’m not budging, just try and make me.” I can honestly say that I thought I knew exactly what I was supposed to be doing for myself and for my health, however, I was working in vain. What I wanted was completely eluding me. I thought that at 48 I finally had the time, the space and the energy to have the body that I wanted, and dammit, I was going to get it. I tried to tweak my diet and exercise routines in every way I could think of, but nothing was working. Although I was keeping up a rigorous routine of daily exercising and relatively (at least that is what I thought) healthy eating, nothing was changing. In addition to not feeling as fit as I should have been for how hard I was working, I literally had zero energy Yegyan’s approach to diet, exercise and overall health and well-being are unlike anyone else’s. I have read countless books on diet and exercise. I have had personal trainers and diet coaches. However, I have never felt as good or, in my opinion, looked as good as I feel and look today after following Yegyan’s advice and approach to repairing the body by correcting hormonal imbalances through nutrition and proper exercise. I have lost those stubborn 6 pounds, 8% body fat and 12 inches overall. I am overwhelmed with excitement, not just because I look so much better, but more importantly, because I actually FEEL so much better. I feel more alive, more alert, more energetic, more rested, and healthier than ever. L. Quintanilla, Aliso Viejo, CA |
I listened to what you had to say about exercising and now can understand what I am doing wrong. I have lost inches .... Thank you for helping me to understand that. |
EVERYBODY was asking me what am i doing!!! and that i lost a lot of weight YAY!!!!! H. Abdul Rhiyad, Saudi Arabia |
| Before I met Yegyan, I had been working out at the gym, but struggled to lose 10 pounds over a period of many months. When Yegyan and I talked about that, he explained that my heart rate should not go over 126 while working out in order to be burning fat. I had had no idea, so prior to that I had been working as hard as I could push it, out to 135 and even 140 and believing I was doing the best thing possible to lose weight in a healthy manner. As soon as I began to keep my heart rate under 126 and increase the length of workouts as he had also suggested, the next 10 pounds came off much more quickly, and I was a believer! Thank you Yegyan, for helping me to restore myself to fitness.” |
| Thank you so much for your consults and training. I read your book and though I was doing everything correct but the weight loss stopped even though other other symptoms like energy, sleep, flexibility relaxation were still improving. After doing the coaching with you for 4 months I realized that there is more to this than meets the eye. You were able to spot many things that were giving me trouble. Better yet, you told me in advance what I would be running into. Not generally, but specifically me. From your experience you were able to tell me I would have a hard time with something and sure enough it was a brick wall. Then you walked me through it every single day for three weeks straight. There is no way you can put everything in a book. I have reached my goal and know I have given myself the greatest gift - long-term health and knowledge. Please put this email on your site! L.Sanders |