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Andrew Flatt @andrew_flatt

Professor and Researcher. Interested in the application of HRV in sport, exercise, and health. hrvtraining.com Joined October 2012
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Andrew Flatt @andrew_flatt

a year ago

I’ve been trying to further understand long-term health concerns in strength/power athletes. Why do they seem to get no mortality benefit from years of RT-based exercise? I don’t believe this is all explained by drugs. Some relevant findings/thoughts in the thread below.

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Andrew Flatt @andrew_flatt

6 days ago

Demonstrating a role for oxidative stress in age-related autonomic dysregulation, infusion of vitamin C (an antioxidant) increases cardiovagal baroreflex sensitivity & lowers sympathetic activity & blood pressure in older adults. journals.physiology.org/doi/full/10.11… sciencedirect.com/science/articl…

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Andrew Flatt @andrew_flatt

a week ago

One of the main reasons why aerobic exercise and diet reduce blood pressure is because of their positive effects on autonomic function. They increase parasympathetic activity and reduce sympathetic activity. link.springer.com/article/10.100…

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Andrew Flatt @andrew_flatt

2 weeks ago

Hypertensives unresponsive to multiple BP medications showed substantial reductions in ambulatory blood pressure after 12 weeks of moderate intensity aerobic exercise (3x/week, 20-40 min, 50-70% VO2max). They also increased VO2max by 5 ml/kg/min. jamanetwork.com/journals/jamac…

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Andrew Flatt @andrew_flatt

2 weeks ago

Sample: untreated (no BP drugs) & resistant (high BP despite ≥3 BP drugs) hypertensives Intervention: 1 year walking (≤3.5 mph), 30-60 min/day, 5-6 days/wk Results: systolic BP ↓ 8 mmHg for untreated, ↓ 10 mmHg for resistant Conclusion: walk 1 h/day nature.com/articles/s4137…

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Andrew Flatt @andrew_flatt

3 weeks ago

Immediate decrements in HRV post-concussion persist beyond symptom resolution. Greater longitudinal cardiovascular maladaptations (blood pressure, arterial stiffness, cardiac morphology) in concussed vs non-concussed athletes. Aerobic exercise helps treat all of the above.

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Andrew Flatt @andrew_flatt

3 weeks ago

High levels of ≥ moderate-vigorous physical activity to increase or maintain HRV in young, middle-aged, and older adults. Otherwise, it decreases pretty quick.

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Andrew Flatt @andrew_flatt

3 weeks ago

Sympathetic hyperactivity stiffens arteries, impairs baroreflex function, reduces vagal activity, & promotes further sympathetic activation via a positive feedback loop. This causes sustained hypertension & damages vital organs. Prevented or reversed with aerobic exercise.

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Andrew Flatt @andrew_flatt

4 weeks ago

If you’re not doing so yet, start paying attention to the CV%. It tends to be the most sensitive HRV trend characteristic, often changing before the rolling average. “Noise” is the signal.

Andrew Flatt retweeted
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Alan Couzens @Alan_Couzens

4 weeks ago

And, for the last, so many of you buck the trend of "instagram (/strava) inflation" and bravely share your real-world, every day, life experience, warts and all, so openly and honestly and I am very grateful for that 🙏 In my mind, this is how we truly learn, truly improve. One,…

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Andrew Flatt @andrew_flatt

4 weeks ago

Aerobic fitness & exercise are key determinants of HRV. ≥10% longitudinal ↓ in fitness = 94% ↑ odds of ↓ HRV at year 20, independent of body composition changes. Obese + exercise = ↑ HRV vs obese + sedentary. Weight gain + exercise = ↑ HRV vs weight gain + sedentary.

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Andrew Flatt @andrew_flatt

a month ago

Shouldn’t HRV increase while on vacation? Not necessarily. Potential suppressive factors: - Travel stress - Time change - Circadian disruption - Detraining/↓ aerobic stimulus - Alcohol - Altered routine - Overeating/poor diet - Novelty/unfamiliarity

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Andrew Flatt @andrew_flatt

a month ago

Healthy circadian variation in cardiac ANS activity involves nocturnal HR dipping of >10% vs daytime mean. Less dipping linked with progressively ↑ risk of all cause mortality. 24 h HR accessible via wearables. Noting/avoiding behaviors that ↑ HR during sleep may ↓ risk.

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Andrew Flatt @andrew_flatt

a month ago

For various reasons (shift work, time constraints, etc.) not everyone can dial in the basics. In my case, I enjoy big meals later in the day, maintaining higher body mass, etc. Not ideal. Debating & optimizing seemingly trivial aspects of the routine can help compensate.

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Andrew Flatt @andrew_flatt

a month ago

Factors relevant to lifters pursuing high levels of size & strength that can negatively affect autonomic function & cardiovascular health: Chronic overeating Weight gain High body mass Repeated BP spikes Sleep apnea Low aerobic fitness Cardio = strong counteractive stimulus.

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Andrew Flatt @andrew_flatt

a month ago

There’s a happy medium between ignoring daily HRV (in favor of trend) vs being hyper-responsive to it. Daily changes provide useful learning opportunities. Noting factors that positively/negatively affect daily values drives behavior change. Better daily values = better trends

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Andrew Flatt @andrew_flatt

a month ago

When introducing athletes to tracking (HRV/sleep/wellness), I assure them that their scores have almost no impact on acute performance, but they’re important for health & getting more out of training longterm. Emphasizing the performance angle is incorrect & creates data anxiety.

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Andrew Flatt @andrew_flatt

2 months ago

When HRV trends down due to accumulating stress/load, health & recovery are impaired or sacrificed to some degree so that performance can be maintained. How to react depends on magnitude & duration of HRV suppression, goals, competitive context, etc. The value is in being aware.

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Andrew Flatt @andrew_flatt

2 months ago

Endothelial dysfunction & aortic stiffness increase with age & strongly contribute to CVD. Resistance training is great for addressing endothelial function. Aerobic exercise is great for addressing endothelial function & aortic stiffness. There’s no substitute for cardio.

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Andrew Flatt @andrew_flatt

2 months ago

Considerable overlap exists between factors that affect cardiac-autonomic & metabolic health, such as: - Exercise - Diet - Sleep - Stress Increased RHR/reduced HRV is one of the earliest signs of metabolic dysregulation. Improving HRV likely improves a lot more than just HRV.

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