《Elite HRV User Guide to Heart Rate Variability 》中文翻译版

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Elite HRV

User Guide to Heart Rate Variability

Elite HRV

心率变异性应用用户指南

What’s in this guide?

指南简介

The intention ofthis guide is to help you get started optimizing your health and performance withHeart Rate Variability (HRV).

这份指南的目的是帮助你开始应用心率变异性（HRV）来优化自己的健康和表现。

It includes basicson HRV, science overviews, troubleshooting, interpreting results, and more.

包括HRV的基本知识、技术原理、疑难解答、检测结果解读等相关内容。

Here are links tothe various sections:

• Getting Started – HRV101, HR Monitors

• HRV Readings in Elite HRV

• Morning Readiness Readings

• My Readiness Trends

• Open Readings

• Guided Breathing Readings

• Science Overview

• HRV For Teams, Gyms and Health Practices

• Additional Resources

以下是本指南各章节的链接：

• 开始－HRV101，心率检测仪

• HRV检测—Elite HRV

• 晨测

• HRV数据解读

• 开放式检测

• 有意识控制呼吸状态下的检测

• HRV技术概论

• HRV应用于团队、健身房和健康管理

• 其他相关内容

For assistance and additional information, please checkout www.EliteHRV.com/faq or reach outtous at [url=]support@elitehrv.com[/url]

如果需要帮助和获取更多信息，请访问网站www.EliteHRV.com/faq或联系我们support@elitehrv.com。

Getting Started

开始

Getting the app

安装app

Before we getstarted, if you have not yet downloaded the free Elite HRV Heart Rate Variabilityapp, it can be found on both the Google Play Store and the Apple App Store.

在我们开始前，如果你还没有下载安装免费的Elite HRV心率变异性app，你可以到GooglePlay Store和Apple App Store下载并安装。

or at http://www.elitehrv.com/app

或者访问http://www.elitehrv.com/app。

The app works onjust about any iOS or Android phone or tablet that has Bluetooth 4.0 (alsocalled Smart or LE).

app可以在具备蓝牙4.0（也称为Smart或LE）的任何iOS或Android的手机或平板上运行。

A list of known compatible devices can be found at http://www.elitehrv.com/compatible-devicesas well as in the Appendix.

已知的可兼容的设备可以在http://www.elitehrv.com/compatible-devices以及附录中找到。

Heart Rate Variability 101

心率变异性

Heart Rate Variability (HRV) is literally the changein time, or variation, between successive heart beats over time.

心率变异性（HRV）是在连续的每次心跳之间的时间变化。

Applying the right HRV calculations at the right timesgives you insight into your Autonomic Nervous System (ANS). Think of it astapping into your body’s control center.

合理地运用HRV让你洞悉你的自主神经系统（ANS），深入了解自己身体的控制中枢。

Heart Rate Variability is used by Olympic athletes,top-CEOs, doctors and people interested in:

• Tweakingyour exercise plan to obtain the optimal stimulus

•Controlling your mental and physical levels of fatigue

• Stressmanagement and health improvement

心率变异性被应用在奥林匹克运动员、首席执行官、医生和对如下几个方面有兴趣的人群:

• 用于调整训练计划以使其达到最佳的训练效果

• 控制精神和身体的疲劳程度

• 管理压力和改善身体健康

Correctly measuring the Autonomic Nervous System withHRV gives you the data you need to do all of the above and more. To learn morevisit The Science section of this guide. Now let’s get started.

运用HRV准确监测自主神经系统可以为满足以上需求提供依据，甚至还可以有更广泛的用途。想了解更多的内容请阅读本指南的技术章节。现在让我们开始吧。

Creating your account

创建你的账号

Your free Elite HRV account can be created directlywithin the app. You may sign up via Email, Facebook or Google.

你可以直接在app上创建你的免费EliteHRV账号，可以通过email、Facebook或者Google登录账号。

Your account is used to protect and backup your data.

你的账号用来保护和备份你的资料。

The Elite HRV system is not for medical use. It is forinformation purposes only - to help you and your Coach to make better healthand performance decisions.

Elite HRV不用于医疗。仅供你和你的教练决定如何改善健康和提升表现提供依据。

Your information is not shared with anyone withoutyour explicit permission (for example, when joining a Team).

没有你的明确授权你的个人信息不会公开（比如加入一个团队）

For more information see:

• Terms ofService

• PrivacyPolicy

•Disclaimer

更多内容请见：

• 服务条款

• 隐私政策

• 放弃声明

Choosing the best heart rate monitor

挑选最好的心率监测仪

True Heart Rate Variability calculations require accuratemeasurement of the time in milliseconds between each heart beat. This is calledan R-R interval.

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心率变异性需要以毫秒来准确测量每次心跳之间的时间，这称为R-R interval。

Pro sports teams, Olympians, and top CEOs used to bethe only ones that could afford the expensive equipment required to accurately measureR-R intervals.

曾经只有高等级运动队、奥运选手和首席执行官能够负担得起可以准确测量R-R intervals的心率设备。

Now common and affordable heart rate chest straps canbe just as accurate!

现在可被大众普遍负担得起的胸带式心率仪已能提供足够准确的测量结果。

Unfortunately, wrist bands, watches and finger sensorsthat use LED/Pulse Oximetry do not accurately measure R-R intervals yet.

使用LED灯光或血氧定量法来测量心跳的腕带、手表和手指感应类产品并非真正地测量R-R intervals。

Instead, they often take the average R-R interval overthe course of several beats and report that to the device. This may give theappearance that it is working fine, but can lead to false HRV results.

这些产品通常把若干次R-R interval平均后的结果报送给设备。这看起来运作良好，但对心率变异性而言则会导致错误的结果。

Those devices are fine for measuring basic heart rate.However, they will not provide accurate HRV data.

那些设备对测量基本的心率来说是足够了，但无法为测量心率变异性提供准确的数据。

Compatible Heart Rate Straps

兼容的心率带

In order for a heart rate monitor to be compatiblewith Elite HRV it must fit 2 criteria:

1. It must capture accurate R-R intervals

2. It must have Bluetooth 4.0 (also called Smart orLE)

可兼容Elite HRV的心率监测仪必须满足如下两个条件：

1.    必须可以准确地测量R-R intervals。

2.  必须支持蓝牙4.0（也称为Smart或LE）。

The following heart rate chest straps have been testedand are compatible with Elite HRV:

• Polar H7

• SuuntoMovesense

• Zephyr -Bluetooth 4.0 version

• WahooTICKR

下列心率胸带经测试可兼容Elite HRV：

• Polar H7

• SuuntoMovesense

•Zephyr-Bluetooth4.0version

• WahooTICKR

The following heart rate monitors have been tested andare not recommended for calculating HRV:

• FitbitCharge HR

• Mio wristmonitors

• Scoschewrist monitors

• Zephyr –the Bluetooth 2.1 version

下列心率仪经测试不推荐供测算HRV用：

• FitbitCharge HR

• Mio wristmonitors

• Scoschewrist monitors

•Zephyr-the Bluetooth 2.1 version

At this time, we are still working on Garmin connectivity.Their proprietary connections are not as simple as the other open hardwareplatforms.

同时我们仍在努力能连上Garmin。他们的专利不像其他开放的硬件平台那样较为容易连接。

Troubleshooting HR monitors

心率仪疑难解答

If you are havingdifficulty connecting your heart rate monitor to the app try the followingsteps:

1. Check thatBluetooth is on

2. Check that theheart rate monitor is thoroughly moistened where it touches the skin

3. Check that theheart rate monitor is not connected to any other device nearby

4. Check that theheart rate monitor has a full battery

5. Does the HRmonitor support Bluetooth 4.0?

6. Does your phoneor tablet support Bluetooth 4.0?

7. Does the HRmonitor measure R-R intervals?

如果心率仪连不上app请尝试以下步骤：

1.     检查蓝牙是否打开；

2.  检查心率仪与皮肤接触的部分是否完全湿润；

3.  检查心率仪是否与附近别的设备连接上了；

4.  检查心率仪是否有足够的电量；

5.  心率仪是否支持蓝牙4.0？

6.  你的手机或平板电脑是否支持蓝牙4.0？

7.  心率仪是否能够测量R-R intervals？

Note for hairypeople: If you have a lot of hair between your skin and the heart rate monitor,it may cause signal issues. If you have less hair on your back, some peoplehave had success turning the monitor around to their back. If it works, wewould only recommend doing this for resting readings like Morning Readiness.

多体毛者注意事项：心率仪和皮肤之间有较多体毛的话可能会有信号问题。如果后背体毛较少的话，一些使用者把心率仪戴在后背可以使用。如果尝试后可行我们的建议是这种方式仅用于静态监测比如清晨的晨测。

For moreinformation on heart rate monitors, see the previous page of this guide orvisit

http://www.elitehrv.com/compatible-devices

要了解更多心率仪的信息请查阅前面的有关章节或访问网址http://www.elitehrv.com/compatible-devices。

Compatible Phones & Tablets

兼容的手机和平板电脑

The following iOS and Android devices are currently compatiblewith Elite HRV.

下列iOS和Android设备能够兼容EliteHRV。

iOS

• iPhone4s, 5, 5c, 5s, 6, 6plus, 6s

• iPad 3,4, Air, Air 2, Mini 1, Mini 2, Mini 3

Android

• MostAndroid devices that run Android 4.3 or newer are compatible

• Learn:How to update your Android OS to the latest version

• Must haveBluetooth 4.0 (also called Smart or LE)

• List ofBluetooth 4.0 devices

• Examplesinclude:

• Nexus 4,5, 7 (2nd edition), 10

• SamsungGalaxy Series

For the most up-to-date information on devices, see

www.elitehrv.com/compatible-devices

欲了解最新信息请访问网址：www.elitehrv.com/compatible-devices

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HRV Readings
HRV检测



















Reading Types
检测类型
Morning Readiness – The most important reading. Taken for 2.5 minutes each morning to discover your personal stress & recovery patterns.
Note: Once taken, the button for Morning Readiness disappears until the following day. To retake your Morning Readiness you must delete the reading you have taken first.
晨测—最为重要的检测。每天清晨做2.5分钟的检测，获取压力指数和恢复建议。
注意事项：检测完毕后晨测选项即消失，第二天才会再次有晨测选项。如果需要重新检测则要把已完成的检测结果删除后方可重新检测。
Open Reading – Completely open, taggable, sortable reading. Useful for seeing what your HRV is doing during any activity or throughout the day and night.
开放式检测—完全开放自由检测，数据可标示分类。可用于各类活动或全天的HRV检测。
Practice guided breathing meditations. Record your commute to work. See your HRV while sleeping or eating. The options are limitless.
腹式深呼吸冥想，记录日常通勤，睡眠饮食HRV检测。各种各样的情况都可检测。
All reading types besides Morning Readiness are variations of an Open Reading. The following Open Readings are pre-tagged for your convenience in trending later:
• 1 minute snapshot
• Pre, Post and Exercise readings
• Guided breathing / meditations
• etc.
除晨测外所有其他的检测都属于开放式检测。下列的检测可作为被检测者身体状态的参考依据：
• 一分钟快速检测
• 训练前、后和训练检测
• 腹式深呼吸/冥想
• 其他









Morning Readiness Readings
晨测

















The All-Important Morning Readiness Reading
晨测—最为重要的检测
Morning Readiness readings are the heart of Elite HRV–pun intended.
晨测是Elite HRV的核心。
In less than 3 minutes each morning, you receive accurate and objective insight into how ready you are to tackle life’s challenges.
每天清晨用不到三分钟的时间，你可以准确客观地全面了解自己的身体状态来面对新的一天。
Why Morning Readiness?
为什么要做晨测？
Many things affect Heart Rate Variability at any given time.
HRV随时都会受各种情况的影响。
Internal processes like circadian rhythm and hormonal fluctuations cause HRV to slowly rise and fall over the course of 24 hours.
人体内部的生理机制比如生理性的节奏变化和荷尔蒙分泌的波动会引起HRV在每天的二十四小时中缓慢地升高或降低。

Mental, physical and emotional experiences also all affect HRV – especially right before a reading.
精神和身体上的状况、情绪波动都会影响HRV的检测结果，尤其是刚好在检测前发生的话。
By calculating your baseline first thing each morning, you can eliminate a lot of variables and find the patterns that matter most.
通过在每天清晨检测基础数据，可以排除干扰因素，从而找出通用的数据样本。

What Do Green, Yellow,Red Indicators Mean?
绿色、黄色、红色的含义？

First things first, a green indicator does not mean throw caution to the wind and try something you aren’t physically or mentally capable of.
首先要强调的是，标示为绿色的话并不意味着你可以不管不顾地去尝试你的身体或精神无法承受的事。

It does, however, mean that compared to your own personal trends, you should be able to handle more stress today. This often includes being able to:
• Exercise a little harder than normal
• Tackle a few more items on your to-do list
• Think a little more clearly at work or school
• Have reduced systemic inflammation
以你个人相比较而言，这意味着你今天可以多承受一些压力。比如说下列的情况：
• 训练强度可以比通常强度更大一些；
• 在你的事务清单里增加一些内容；
• 在工作或学校中头脑可以更清晰一些；
• 被病菌感染的几率下降一些。
Yellow (sympathetic) indicates the body is under a bit more stress than usual. Consider lighter exercise and reducing stressful activity unless you have restful days coming up or if over doing it is not a concern.
黄色（交感神经系统）表明身体略有压力。可考虑减轻训练强度、减少活动压力，除非接下来可以很悠闲地放松或不用顾虑做地怎么样。
Yellow (parasympathetic) indicates the body’s recovery systems are working overtime to recover from a large or accumulated stress. This state is correlated with over reaching in training or over-active parasympathetic (recovery) systems.
黄色（副交感神经系统）表明肌体的调节系统正在努力从大强度训练或长期累积的压力下恢复。这种情况可能是超量训练引发，也可能是副交感神经系统过于活跃。
Red (sympathetic) indicates the body is experiencing deeper levels of stress or fatigue. To avoid over training or over stressing it is highly recommended to prioritize rest.
红色（交感神经系统）表明肌体在承受重压或严重疲劳。为避免训练过度或压力过大建议优先选择休息。
Red (parasympathetic) indicates a deeper level of recovery activity in response to accumulated stress. The body is likely reaching an over trained state. It is strongly recommended to prioritize light active recovery.
红色（副交感神经系统）表明为应对长期累积的压力需要作深度的恢复，身体可能已经训练过度。强烈建议优先安排轻度的恢复性治疗。
A fourth indicator type, the grey indicator, is the one you see when you complete your first Morning Readiness reading (or if you haven’t taken a MR reading in a while).
第四种标示的色彩是灰色，当你完成第一次晨测时可以看到（或者还没有做过晨测）。

The grey indicator with a score of n/a shows that you need to establish a baseline of a few days of readings in order to start receiving Morning Readiness scores and indicators.
如果灰色部分显示为n/a的话表示你需要先建立起若干天数的基础数据，以此为基础来为晨测的结果打分。


Adjusting Exercise by Morning Readiness
依据晨测安排调整训练

We always jump at the chance to say, “An app does not replace a great coach.”
我们常说：“app不能代替教练。”
That being said, even a great coach will benefit from the additional data that tracking Heart Rate Variability provides.
但我们想说的是：即使是一位优秀教练，也能从跟踪HRV的检测数据中有所收获。
Generally, exercise may be tweaked using Heart Rate Variability as follows:
通常可以根据HRV的检测结果对训练进行如下的调整：
Green days – Take the opportunity to test your limits within the bounds of safety.
绿色—在保证安全的前提下找机会测试一下你的极限。
Yellow days – It is often a good idea to reduce your exercise load on yellow days. If you decide to reduce your exercise load, the best tactic is usually to decrease volume while maintaining intensity, complexity, etc.
黄色—适合减少训练量。如果你要减少训练量，最好的方式是保持训练强度、难度不变，减少训练的总量。
However, you might consider exercising like normal unless you are concerned about getting enough rest in the following days. If you do exercise like normal, pay close attention to what happens in the following days to your HRV.
当然，除非你担心接下来的几天得不到足够的休息，你可以考虑仍然像平时那样训练。这样的话你应该特别关注在接下来的几天中你的HRV检测结果。
Red days – it is strongly encouraged to reduce exercise volume on red days.
红色—强烈建议减少训练量。


Good activities for red days include:
• Light mobility work
• Light skill work (only if quality remains high)
• Brisk walking
• Deep diaphragmatic breathing
• Napping
标示为红色时适合的活动：
• 轻松肢体活动；
• 轻松技巧训练（必须能保持足够高的质量）；
• 轻松步行；
• 腹式深呼吸；
• 小憩。
If you are consistently green, you likely have the ability to push yourself harder than you have been. If you find yourself in the
yellow/red frequently then you either need to increase the quality of your recovery or reduce the exercise stimulus.
如果总是绿色，那你应该有能力更进一步；如果经常是黄色或红色，那么你需要改善你休息的质量或者减少训练量。
The ideal pattern is to have acute stressors that cause a change in HRV every few days, followed by adequate recovery to allow
improvement.
理想的方式是在经过适当的恢复后每隔几天来一次可以引起HRV变化的强刺激，这样有助于提高成绩。

General Recovery Protocols
恢复小常识

In general, you will spend most of your time recovering. If you spend 3 hours a week exercising, you spend the other 165 hours
recovering.
通常你需要用更多的时间来恢复，如果你每周用3个小时训练，那你用于恢复的时间是165个小时。
Recovery is where you achieve your gains.When your mind and body heals and adaptsis when you increase your mental and
physical performance.
你的获益来自于恢复。当你的精神和身体复原并适应，你的意志力和身体机能将获得提升。
The following are very important for achieving maximum recovery:
• Sleep – more than 7 hours per day
• Nutrition – eliminate inflammatory foods that
compete for your body’s resources
• Breathing – reduce the use of clothing that
restricts breathing, practice deep diaphragmatic breathing
下列对能够得到最好的恢复效果非常重要：
• 充足的睡眠—每天不少于7小时；
• 良好的营养—避免辛辣刺激的食物；
• 呼吸—避免呼吸收到衣物等的影响，经常做腹式深呼吸。

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Readiness Trends
HRV数据解读



















Building a Baseline
建立基础数据

In order for the app to identify your personal Autonomic Nervous System, stress, and recovery patterns it needs at least several days in a row worth of data to compare to.
为了使app可以通过检测的数据来判断你个人的自主神经系统的状态、压力指数和建议如何恢复，需要至少几天的连续数据作为比对的参照数据。
Why?
为什么？
Your Nervous system and physiology is even more unique than your finger print. A single Heart Rate Variability measurement could mean anything. Your age, gender, lifestyle, sleep, nutrition, social situation, work situation, etc. can all play a role in what your HRV score ends up being.
你的自主神经系统比你的指纹更为独特。孤立的HRV数据可以有多种解读。你的年龄、性别、生活方式、睡眠情况、营养状况、社交活动、工作情况等等，都会对你的HRV结果造成影响。
Knowing this, an HRV score of 40 might mean a terrible day for you or a wonderful day for you. It really depends on your normal HRV range.
了解了这些你就会知道，当HRV数值为40时于你而言是好还是不好取决于你的HRV数值通常在哪个范围。
By taking readings each morning for at least a week, the app can learn what looks “normal” for you. Only then can it start showing you whether today is going to be awesome or not-so-awesome and how to address that to optimize your performance.
在至少连续一周清晨检测HRV数据后，app可以为你归纳出你在大多数情况下的数据。只有这样app才有依据来判断你在今天的状态是好还是不好，并就如何改善提出建议。
For the best accuracy in your HRV readings, keep measuring each and every morning. Try not to miss!
为了能尽可能准确地检测到你的HRV数据，应在每天清晨做检测。尽可能不要遗漏！

Baselining When Over-Stressed or
Over-Trained
辨别受压过度或训练过度

Sometimes you might already be in an over-trained or over- stressed state. If this is the case, then building a baseline during that week may give confusing results.
有时你可能已经处于训练过度或受压过度的状态，如果这时建立基础数据可能会导致错误的检测结果。
If you are truly over-trained or over-stressed, the app will think that your normal state is the over trained or stressed out state.
如果你确实训练过度或受压过度，那么在此时建立基础数据的话app就会把这样状态定义为你的正常状态。
Then if you happen to recover quickly it may flag your recovery as an abnormal state for you and produce a yellow or red indicator.
如果碰巧你恢复很快，app可能就把此认作是反常状态从而给予黄色或红色标示。
If you think this may be an issue for you, the absolute best thing to do is to consult a coach that understands the importance of recovery.
如果这对你造成了困扰，最好的方法就是请教懂得恢复重要性的教练。
This is how you can adjust your interpretation of the Elite HRV results if you believe you have baselined in an over-trained or over-stressed state:
• Once your over-trained baseline is established, try not to let your 0 to 100 HRV score decrease at all on Morning Readings
• Try to bring your 0-100 HRV score up higher as often as
possible
• If you get a yellow or red flag, prioritize rest
• If you get a green but it is leaning towards Sympathetic, prioritize rest on those days as well
如果你可以确定训练过度或受压过度的界线，你可以按如下方式调整解读Elite HRV的检测结果：
• 一旦你确定了训练过度的界线，应尽可能不要使自己晨测的数值低于界线数值；
• 尽可能使自己的HRV数值始终保持较高水平；
• 如果标示为黄色或红色，优先选择休息；
• 即使标示为倾向于交感神经系统的绿色，也应优先安排足够的休息。

What is a Good HRV Score?
什么是好的HRV数值?

Heart rate variability is highly based on individual circumstances. Everything from your mindset to air quality to age and exercise patterns can affect HRV. This is why we emphasize the personal trends and improvement over comparing yourself to others.
HRV个体差异很大，对各类事物的认知比如说空气质量、对年龄的心态、训练的方式等等，都会影响到HRV。这也是为什么我们强调通过与他人作对比来改善自己。
That being said, where do you stack up?
也就是说，你对自己作何定位？
A higher HRV is correlated with younger biological age and better aerobic fitness.
年轻和良好的健康状况往往有更高的HRV数值。
At the time of this writing:
• The top 10% of Elite HRV users are scoring above 74.29
• The average HRV score is 60.32
截止目前为止：
• 在Elite HRV的用户中最高的10%的HRV数值平均超过74.29；
• 所有用户HRV的平均数值是60.32。
We have a lot of young athletes as users, and they are setting the bar high! Remember the key to improvement is acute stress followed by adequate recovery.
我们有很多年轻运动员用户，他们提高了整体的数值。在适当的恢复之后的大强度训练是取得进步的有效途径。
Scoring really low on any given day is usually nothing to worry about. It is your average over time that matters the most.
即使某天的HRV值较低也不必过于担心，重要的是长期的平均值。

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Open Readings
开放式检测



















Open Readings
开放式检测
Open readings are different than Morning Readiness readings. Their purpose is to let you measure HRV and heart rate during any activity.
开放式检测不同于晨测，其目的在于随时在各种活动中检测，了解掌握自己的HRV情况。
Open readings do not affect your HRV trends on the My Trends dashboard.
开放式检测不会对标示趋势预测的HRV值造成影响。
They can be taken anytime, anywhere, for as long as you like.
可以在任何时间地点检测，也不限时长。
You can use Open readings to measure HRV during nything, but they are often used to measure:
• Sleep patterns
• Exercise stimulus
• Heart rate recovery and HRV recovery
• Improvements in stress and recovery through guided breathing
• Improvements in HRV from yoga and the list goes on.


你可以用开放式检测来检测任何活动，常被作为如下的应用：
• 了解睡眠情况；
• 了解训练效果；
• 了解心率恢复和HRV恢复情况；
• 了解腹式深呼吸对压力的舒缓及训练恢复情况；
• 了解练习瑜伽对HRV的改善情况以及其他等等。

Open Reading Variations
开放式检测的应用

The following are some pre-tagged and pre-configured Open Readings for your convenience.
下列是应用开放式检测的结果对训练提供先期指导性的预判。
Pre-exercise / Warm-up
See how effective your warm up is at elevating heart rate and priming the nervous system. This Open Reading is pre-tagged as “pre-exercise” and “warm-up”.
准备活动/热身
在准备活动和热身时进行开放式检测，你可以看到有效的热身是提升心率和对神经系统作出预刺激。这样的开放式检测是热身检测。
HRV Exercise
For any type of exercise, whether it is strength training, HIIT, endurance or any other type of activity. See how your HR and, more importantly, HRV rises and falls throughout your session. Pre-tagged as “exercise”, “workout”, and “training”.
训练时的HRV
任何类型的运动，无论是力量训练、高强度间歇训练、耐力训练或任何其他类型的训练，通过开放式检测可以看到在整个训练过程中你的心率及更为重要的HRV数值升高和降低的情况。这样的开放式检测是训练检测。
Post-exercise / Cooldown
Heart Rate Recovery (HRR) and HRV recovery. Start this reading as soon as you finish your last rep and see how long it takes your body to return to normal. (More details on page 38 of this guide). Pre-tagged as “post-exercise”, “cooldown”.
训练后/冷身
用于检测心率恢复和HRV恢复。在训练结束后立即检测，观察身体需要多长时间能够恢复到平常状态（详阅本指南第38页）。这样的开放式检测是训练后检测或称为恢复检测。

HRR and HRV Recovery
心率和HRV恢复

Heart Rate Recovery (HRR) has been a long time indicator of both the effect of an exercise stimulus and the ability for the person to recover from it.
心率恢复作为判断训练效果和个人恢复能力的一个指标由来已久。
Now you can take HRR and HRV Recovery measurements at the same time for additional insight into your Autonomic Nervous System’s reaction and recovery to exercise.
现在你可以同时获得心率和HRV恢复两种检测数据，作为了解你的自主神经系统和训练恢复情况的依据。
To measure Heart Rate Recovery and HRV Recovery follow these steps:
1. Begin by taking a “1 minute snapshot” reading in a comfortable standing position before warming up– note the heart rate
2. Warm up
3. Do your exercise or training session
4. Immediately upon exercise completion start recording the “Post-exercise / Cooldown” reading
5. End the recording when heart rate returns within 5 beats of the original “1 minute snapshot” in the standing position
请按照下列步骤来检测心率和HRV恢复：
1.        热身前用舒适的站姿做一次“一分钟速测”—注意心率情况；
2.        热身；
3.        按照计划训练；
4.        训练结束后立刻记录“训练后/冷身”数据；
5.        采用相同的站姿检测，当心率恢复到与开始前的“一分钟速测”只相差5个bpm时完成检测。

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Guided Breathing Readings
有序呼吸状态下的检测


















Breathing and HRV Overview
呼吸与HRV概论

The respiratory system is tightly integrated with the cardiovascular system, nervous system and the brain. When you breathe in, your heart rate increases slightly. When you breathe out, your heart rate decreases slightly.
呼吸系统与心血管系统、神经系统、大脑紧密相关。当你吸气时心率会轻微上升，呼气时则轻微下降。
This is an important cycle that keeps your body in balance between performance and recovery when it is operating correctly.
这个机制的正常运行能维持你的身体在训练与恢复之间均衡地往复循环。
The neat thing is that we can use HRV as a biofeedback tool in combination with our breathing. By doing this we are actually able to boost the function of our Autonomic Nervous System.
我们可以结合呼吸情况把HRV作为了解生理反馈的工具。这样我们就可以真正做到有意识地使我们的自主神经系统变得更强韧。
Deep diaphragmatic breathing has the potential to:
• Increase mental performance
• Stimulate blood flow and relieve tension
• Enhance recovery from physical and mental tasks
• and much more
腹式深呼吸可以起到如下的作用：
• 提升精神状态；
• 促进血液循环和缓解紧张；
• 帮助生理和精神恢复；
• 其他
There are so many other benefits to deep, effortless breathing that it should be practiced whether you are measuring HRV with it or not.
还有很多其他益处，做深呼吸很简单，无论你是否检测HRV，都可以多做深呼吸。

Guided Breathing Reading
有序呼吸状态下的检测

Slow diaphragmatic breathing helps balance the nervous system and promotes more efficient recovery.
腹式深呼吸有助于平衡神经系统，促进身体更有效地恢复。
Notes on breathing:
Breathing should be deep but “effortless”. For best results, do not strain to breath deeper than an easy and comfortable breath.
关于呼吸的注意事项：
呼吸应深沉但须轻松，为达到最佳效果，不应因深呼吸而费力地呼吸，应轻松自然地呼吸。
Inhale through your nose and exhale through pursed lips, as if blowing into a straw.
用鼻子吸气，嘴轻轻地呼气。
Place your hand on your abdomen and try to feel your stomach and lower back expand before your chest expands for each inhale.
把你的手放在腹部，应感受到你的腹腔及后背下方在每次吸气时比胸腔先扩张。
Warning:
If you feel light headed or uncomfortable, then start breathing normally and look away from the app. If this occurs, speed up the breathing guide time intervals on future sessions.
Consult your physician or coach for additional guidance.
提示：
如果你感到头晕或不适就恢复像平常一样的呼吸。出现这种情况在下次可缩短呼吸间隔。
可以请教你的医生或教练寻求更多的指导意见。
Does Breathing Really Matter?
呼吸真的有很大影响吗？

Skeptical of whether guided breathing makes a difference in your health and performance?
也许你会怀疑有意识地控制呼吸可以对你的健康和状态造成影响。
If you’ve made it this far, you probably realize the relationship between Heart Rate Variability and your body’s recovery status.
到目前为止，你应该意识到了HRV和你的身体恢复之间的关系。
When recovery is stronger, your HRV is higher. When recovery is weaker (or you are experiencing stress) HRV is typically lower.
身体恢复情况好HRV数值就高；反之（或你遇到压力）则HRV数值低。
There is also compelling research showing that when your brain, heart, nervous and respiratory systems are in balance that your heart rate becomes much less erratic.
研究显示当你的大脑、心脏、神经系统和呼吸系统均衡稳定则你的心率鲜有飘忽不定。
It is claimed that if your heart rate rises and falls in a smooth pattern, your ability to think clearly and perform under pressure significantly increases.
如果你的心率升高降低平稳，你的思维会清晰，你的抗压能力就强。
The next page outlines an easy test you can do to see if guided breathing makes a difference for you.
下一章会简要地介绍你可以容易操作的测试，来看看有意识地控制呼吸是如何影响到你的。

Testing The Guided Breathing Difference
测试有意识控制呼吸的影响

Here’s a quick test you can do to see whether guided breathing makes any difference for you:
1. Stand in a comfortable position, in a quiet place, looking at something neutral
2. Record a 1 minute snapshot reading without controlling breathing (breathe naturally)
3. Now open another 1 minute snapshot reading and turn on the breathing guide
• If needed, follow the instructions for guided breathing in the previous pages
4. Deeply but comfortably follow the guide – inhale and exhale focusing on using your lower abdomen and diaphragm
5. Record the 1 minute snapshot reading
6. Open the Charts found in the bottom right corner of the Reading Details for each of the readings
7. Using the Filter menu in the Charts, display HR (red) and HRV (purple)
想了解有意识控制呼吸对你造成的影响可以按照下述方法做快速测试：
1.        选择一个安静的地点，采用舒适的站姿，目光平静自然；
2.        在非控制呼吸（自然呼吸）的状态下作一次“一分钟速测”；
3.        然后在有意识控制呼吸的状态下再作一次“一分钟速测”；•如果不清楚如何有意识控制呼吸请参阅前面的有关章节。
4.        请按照要求舒适地深呼吸，应注意要作腹式深呼吸；
5.        详细记录“一分钟速测”的数据；
6.        打开右下角检测图表；
7.        在菜单中选择，显示心率（红色）和HRV（紫色）。
See the next page for some compelling results we have seen.
在下一页可以看到决然不同的结果。


Breathing Test Results
不同呼吸方式的测试结果
The picture on the left is the first reading (without guided breathing). The picture on the right is my second reading (with guided breathing).
• First reading HRV score: 63
• Second reading HRV score: 76
左侧图片是第一次检测结果（未有意识控制呼吸），右侧图片是第二次检测结果（有意识控制呼吸）。
• 第一次检测HRV值：63；
• 第二次检测HRV值：76。

Not only did the HRV score significantly increase by 13 points in just 1 minute, but it is obvious that the heart rate went from erratic to a smoother, uniform trend (left vs right).
不仅仅是HRV值在一分钟内显著地增加了13点，心率也明显地从杂乱变得平稳，趋向更有规律（左右比较）。
For such a simple act, guided breathing has enormous potential to balance your Autonomic Nervous System, promote recovery and so much more. It is recommended for general health improvement to perform a minimum of 5 minutes per day of guided breathing.
在这个简单案例中，腹式深呼吸在平衡自主神经系统、促进身体恢复和其他许多方面都展现出了很大的潜能。推荐每天至少做5分钟腹式深呼吸作为日常的身体健康保健。
If you’ve performed this test, let us know how it went by Tweeting us @EliteHRV
如果你做了这个测试，请在Twitter上告知我们结果@EliteHRV。

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Science Overview
A Deeper Look at HRV
HRV技术概述
深入了解HRV

















Basic Heart Rate Variability
心率变异性基础知识

As mentioned earlier, Heart Rate Variability is the variation in time between successive heart beats over a given period of time. This time between beats is sometimes called Inter-beat Intervals (IBIs) or R-R intervals and usually measured in milliseconds (ms).We will refer to them as R-R intervals.
如前所述，心率变异性是指在一段连续的时间内相邻的每次心跳之间的时间的变化。这个时间称为Inter-beat Intervals（IBIs）或R-R intervals，通常以毫秒为度量单位。我们在这里称为R-R intervals。
         
It is very different than Heart Rate (HR) or Beats Per Minute (BPM). HRV looks much closer at the small fluctuations of the Heart that occur in response to everything that happens both inside and outside of our body.
和心率或每分钟心跳完全不同，HRV看起来更接近我们的身体在应对内外两方面出现变化时心脏活动的细微变化。
By applying the right calculations to these barely perceptible R-R interval changes, we can figure out exactly how ready we are to handle things like intense exercise, a big presentation at work, or any other stressful situation.
通过运用这些易于理解的对R-R interval的变化的准确计算结果，我们可以用以指导管理我们的工作和生活，比方说如何应对高强度训练、重要的工作述职或其他任何需要承压的情形。
This is all possible thanks to a certain branch of our nervous system.
这也许要感谢我们神经系统的某个分支，它使我们能够胜任这些工作。

The Autonomic Nervous System
自主神经系统

Your body is full of a huge network of nerves, vessels, muscles, glands and more. This complex network of systems keeps you alive, fuels your performance, and controls your recovery.
你的身体是一个由神经系统、血管、肌肉、腺体等等组成的一个庞大的网络系统。这个复杂的网络系统共同维持着你的生命，给你的各种活动提供能量，控制肌体的恢复。
It all happens automatically and is controlled by the Autonomic Nervous System (ANS).
这些都是自行运作的，由自主神经系统控制。
The ANS touches every process within your body. It affects blood sugar, adrenaline, digestion, pupil dilation, heart rate, and much more.
自主神经系统掌管着你身体内的每一项生理活动，血糖、肾上腺素、食物消化、瞳孔扩张、心跳等等。
It has two main branches: the Sympathetic Nervous System (SNS) and the Parasympathetic Nervous System (PNS).
它有两个主要分支：交感神经系统（SNS）和副交感神经系统（PNS）。
   



HRV and the ANS
HRV和自主神经系统

The Parasympathetic (rest and digest) branch of the ANS plays a major role in digestion, sexual arousal, muscle repair, lowers blood pressure, lowers heart rate etc.
副交感神经系统（主要控制休息和消化吸收）的主要作用是消化、性唤起、肌肉修复、降低血压、降低心率等等。
The Sympathetic (fight or flight) branch of the ANS increases blood pressure, increases heart rate, dilates pupils, and makes you sweat more among other things.
交感神经系统（主要控制亢奋或兴奋）的主要作用是血压升高、心率加快、瞳孔扩张，促使你排汗。
Needless to say, you want to spend most of your time leaning towards the Parasympathetic side. But you you’re your Sympathetic side to be strong as well when you need to perform.
也许是废话，你的大部分时间是更倾向于副交感神经系统起主要作用，但同样你也需要在有所表现的时候你的交感神经系统足够强大。
Every millisecond, both branches of the Autonomic Nervous System are competing to keep you alive: now (fight or flight) vs. keep you alive later (rest and digest).
每时每刻自主神经系统的这两个部分在交互起着作用，调节着身体的状态：亢奋（兴奋）抑或静息修养。
You may have noticed that Parasympathetic decreases heart rate, while Sympathetic increases heart rate. This tiny changes in heart rate are the main cause of Heart Rate Variability and are the changes we are looking to measure.
也许你已经注意到，副交感神经使心率降低，交感神经使心率升高。心率的这些微小变化是形成心率变异性的主要因素。而这正是我们要去检测的。

Autonomic Balance
自主平衡

First, it is important to realize that the balance of your Autonomic Nervous System is shifting between Parasympathetic and Sympathetic all the time. This is natural and healthy.
首先应该意识到自主神经系统中副交感神经与交感神经的交互平衡作用非常重要。这是身体自然的调节机制，是健康的表现。


It is also healthy to have the balance of your ANS fluctuate on a daily basis as well. If you get a yellow or red indication of imbalance on any given day, that is ok!
你的自主神经系统在一天中均衡的波动是身体健康的表征。如果某天你测出的结果是非均衡的黄色或红色，也很正常！
               
It just gives you data to work with to make adjustments for long term improvement. In fact the best long term improvement usually comes from having mostly green indicators, with 1-2 yellow indicators each week.
这是给一个以提高成绩为目标的长期计划提供调整适应的参考依据。事实上在一个得到贯彻的长期计划中，多数的检测结果会是绿色，但每周有那么1~2次的黄色。
If your readings indicate green all the time, it may mean you are not experiencing enough of a stimulus to trigger positive adaptation.
如果你的检测结果总是绿色，或许意味着你的正面刺激不足。

It is important to trigger the stress and recovery cycle acutely at least a few times per week!
每周至少安排几次高强度训练并恢复是很有必要的。

Sympathetic Dominance
交感神经活跃的情况

Being able to elevate blood sugar, blood pressure and heart rate when you need it (to handle an emergency or outperform in a competition) is a very good thing.
在比赛中急需或希望超水平发挥时，有能力提升血糖、血压和心率水平当然很好。
The problem is when you spend too much time in a Sympathetic dominant state, you never get the recovery you need to maximize your growth and improvement.
问题是当你长时间处于交感神经支配的状态，你就无法获得最大化训练效果所需要的恢复。
You’ve probably heard of chronic stress. It can make you age faster, lose muscle and bone, cause brain fog and a whole host of other issues.
你应该听说过长期受压对人的影响--衰老加快、肌肉骨骼萎缩、精神萎靡等等一系列的问题。
If you are a fit athlete that doesn’t care about “chronic stress”, just know that you may be leaving a lot of performance gains on the table.
如果你是一位运动员，不去考虑长期受压对人的影响，只知道去追求表面上成绩得到了提高。
For the average person, chronic stress may happen due to a combination of pressures from work and relationships with inflammatory foods and poor quality sleep.
大多数人长期受压的原因是综合性的，与工作、辛辣的食物和低质量的睡眠息息相关。
For athletes this often comes in the form of over training. But don’t discount work, school, food or sleep either!
对运动员来说往往是因为过度训练，但并没有在工作、学习、饮食、睡眠上作相应的调整。

Parasympathetic Dominance
副交感神经活跃的情况

For the best health and performance, it is important to for both branches of the ANS to be strong. It is also important for there to be balance between the two.
自主神经系统的两个组成部分都强大对健康和运动成绩非常重要，它们之间的均衡运作也非常重要。
This means we can activate our Sympathetic strength when we need it, and then turn it off quickly and spend most of our time in a restorative Parasympathetic state.
这意味着我们要能做到当需要迸发力量时我们可以激活身体的交感神经，而当我们需要花更多的时间安静地修养时可以快速切换到副交感神经的恢复模式。
It is possible however to have an extreme case of Parasympathetic activity that indicates something is wrong. This is called an Over-Active Parasympathetic state. An over-active Parasympathetic branch happens for a few reasons:
• Over training reaches a state where your body has to shut down the Sympathetic (fight or flight) system in order to repair before serious damage occurs
• Chronic stress can do the same thing though it is harder to detect
• Your body is recovering from or about to be sick
副交感神经系统的一些极端现象可能意味着身体出了一些状况。这被称为副交感神经过度活跃，下面的一些情况会引起这种现象：
• 训练强度过大，以至于你的身体强制结束亢奋（兴奋）的交感神经系统的工作，以使身体在发生严重受伤前能够得到修复。
• 长期受压的情况下会有与上述相同的现象，但往往难以被人察觉。
• 正在康复的过程中，或者将要生病了。
These are a few cases to look out for. This is not medical advice. This is for informational purposes only.
仍然还有一些有待观察的情况。上述不作为用于医疗的建议，仅作为参考。

Mitigating Autonomic Imbalances
缓解自主神经系统的不平衡

As mentioned earlier – it is natural and healthy for the ANS to shift back and forth between Sympathetic and Parasympathetic.
如前所述—自主神经系统的交感神经和副交感神经能够正常交互作用表明身体是健康的。
If you experience an abnormal imbalance towards one or the other, the solution is almost always to prioritize rest and recovery – including active recovery.
如果你感到异常的不平衡，明显地偏向一方，此时首先的安排就是休息和恢复—包括训练恢复。

Here are some techniques that can help with recovery:
• Active Recovery – stimulates blood flow and lymphatic system- 20 minutes or more of light aerobic movement
• Massage – removes tissue blockage, stimulates blood flow
• Guided breathing / meditation – balances the nervous system, relieves tension, fuels the body with more air flow
• Float tank – relieves tension, removes stimuli, relaxes the senses
• Cold shower / immersion – stimulates blood flow, stimulates hormonal balance
    下列是一些有助于身体恢复的技巧：
• 训练恢复—促进血液循环和淋巴系统—20分钟或稍长时间的轻度有氧运动；
• 推拿按摩—清除身体代谢物，促进新陈代谢，促进血液循环；
• 呼吸吐纳/冥想—平衡调理神经系统，舒缓紧张，调理加强身体气脉；
• 箱漂浮—缓解紧张，消除刺激，放松身心；
• 凉水淋浴/浸浴—促进血液循环，平衡内分泌。

Measuring For Success
让数据为成功助力
By measuring HRV regularly, we can see the shifts in
Parasympathetic and Sympathetic dominance.
通过有规律的HRV检测，我们可以清楚地了解到副交感神经和交感神经的交互作用。
In general we want to be in balance or slightly Parasympathetic leaning.
通常我们希望两者能平衡或略微偏向副交感神经。
In the latest version of Elite HRV we make this easy by displaying a balance gauge on the results screen of all Morning Readiness readings.
在最新版的Elite HRV中所有晨测结果都会直观地显示在一个平衡仪上。
        
As HRV goes up, a shift towards Parasympathetic is detected. As HRV goes down, a shift towards Sympathetic is detected.
HRV升高时，指针会偏向副交感神经，而当HRV降低时则偏向交感神经。

The idea is to be balanced (in reality the perfect 10 middle in Elite HRV is slightly Parasympathetic underneath the surface).
这是想凸显表达平衡的概念（事实上中间完美的10分是略微偏向副交感神经的）。

Applications of HRV
HRV的应用

We originally got our start with improving exercise and sports performance. But our users have been able to apply Heart Rate Variability in so many new ways it is fascinating.
我们最初是把HRV用来提高训练和竞赛的成绩，但我们的用户赋予了HRV许许多多新的用途。
We currently have folks using HRV for:
• Professional sports performance optimizing
• Tracking holistic health improvements
• Improved chiropractic therapy
• Improving psychological conditions
• Traumatic injury rehab
• Sports rehab
• Tailoring CrossFit and group classes
• Enhancing personal training
• Recreational exercise
• Triathlon and endurance training
• Weightlifting and power sports
• Mitigating chronic stress
• Enhancing meditation and bio-energizing practices
我们的用户把HRV做如下的应用：
• 职业运动员提升成绩；
• 全面跟踪监测及改善健康状况；
• 提高推拿疗效；
• 改善心理状态；
• 创伤治疗及康复；
• 运动康复；
• 度身定制混合健身课程；
• 提升个人训练效果；
• 益趣性训练；
• 铁人三项和耐力训练；
• 重量和力量训练；
• 缓解长期慢性压力；
• 提升冥想和意念训练的效果。

cdada

HRV for Teams, Gyms and Health Practices
HRV应用于团队、健身房和健康管理

















The Power of a Team
团队的优势

Heart Rate Variability is a powerful optimization tool.
HRV是一个有效的优化工具。
However, the best health and performance improvements are usually made with the guidance of a good coach.
一个好的教练往往可以为你如何提升身体状态和成绩提供很好的指导意见。
Now coaches, health practitioners, and group leaders can now manage all of their clients or team members from a single, easy-to-use web dashboard.
教练、健康业从业者和团队带头人现在可以通过一个简单易用的网络图表来管理他们的顾客或队员。
        
The Team Web Dashboard
团队网络图表
To create your team visit the Elite HRV Team eb dashboard at:
http://app.elitehrv.com
要建立你的团队请浏览Elite HRV团队网络图表：
http://app.elitehrv.com
The Team web dashboard is currently for Team owners and administrators only.
团队网络图表只有团队拥有者和管理员才能使用。
This includes, but is not limited to:
• Sports teams
• Gyms
• Health practices
• Yoga studios
• Strength and power athletes
• Endurance sports
• etc.
包括但不限于：
• 运动队；
• 健身房；
• 健康管理；
• 瑜伽馆；
• 健美运动员；
• 耐力运动；
• 其他。
The Team web dashboard is currently open for free registration! Follow the link above to get started.
团队网络图表免费开放注册！点击上述链接即可。

Team HRV for Members
团队HRV

HRV for Teams gives you and your coach or health practitioner a huge advantage in tracking your health and performance tracking your health and performance.
团队HRV在跟踪监测你的健康状况和成绩提升方面可以给你的教练或康复师提供很大的帮助。
If your Coach or Health Practitioner is not making use of HRV, politely ask them to review the science section of this guide with you.
如果你的教练或康复师还没有使用HRV，可以礼貌地请他们看一下这份指南中关于技术的章节。
To join a Team as a Member see the next few pages.
如果想加入一个团队请参阅后面的内容。

cdada

Additional Information
Appendix
补充信息
附录

















Reading Positions for Morning Readiness
晨测的姿势

The position in which you take your reading can greatly affect the results. This sounds like it could ruin the usefulness of measuring HRV, but that would only be the case if you were basing your decisions off of a single reading.
检测时采用不同的姿势会对结果造成很大的影响。这听上去要怀疑HRV的作用，如果你只是测一次就有可能出现这种情况。
Since you will build your own individual HRV trend over time, and you are aware that reading position affects the HRV reading, then all you need to do is make sure your body position is the same each time you take your Morning Readiness reading.
你需要建立自己的长期HRV检测数据，但检测时不同的姿势可以对HRV的检测结果造成影响，所以你应该在每次晨测时采用同一种姿势。
The recommended positions for taking the Morning Readiness reading are:
1.        Laying down (if resting heart rate is above 50)
2.        Sitting on chair or floor (if resting heart rate is below 50 while laying)
3.        Resting squat (if you are able to truly rest in a squat position)
晨测采用的姿势推荐如下：
1.        躺姿（如果静息心率在50以上）；
2.        坐姿，坐在椅子或地面上（如果躺姿的静息心率低于50）；
3.        蹲姿（你必须在这种姿势时确实能够放松）。
Whichever position you choose, the most important thing to do is take the Morning Readiness reading the same way each time.
无论你采用哪种姿势，最重要的是每次晨测都采用相同的姿势。
The next page will cover other reading positions.
下面会介绍做检测时可以采用的各种姿势。

Reading Positions for Open Readings
开放式检测的姿势

Open readings can be taken in any position you like –including while working out.
开放式检测可以采用各种各样的姿势—即使是正在训练中也行。
Now that you know that reading position affects your heart rate and heart rate variability, you have a better understanding of why your HRV throughout the day may look different than your Morning Readiness reading.
因为检测时不同的姿势会对检测结果造成影响，这也是为什么你在一天中其他的时间检测HRV时其结果可能和晨测的结果并不一样。
If you are testing your resting heart rate and HRV before and after a workout, make sure to use the same position for both tests.
如果你想在训练前和训练后检测自己安静时的心率和HRV，应该确保自己采用相同的检测姿势。
If you are testing before and after a meal, make sure to use the same position for both tests. This principle can be applied to any reading tests you are performing.
如果你想在餐前和餐后检测，也应确保采用相同的姿势。这个原则对所有情况下的检测都适用。
You can also test your HR and HRV between reading positions to see the difference.
当然，你也可以测试一下不同检测姿势的情况下HR和HRV的检测结果，看看有何不同。




Reading Position Examples
检测姿势示例








Getting The Best Results -Reading Streak
如何得到准确的检测结果—建立有规律的检测手法

The best results are obtained with HRV when you consistently take readings each day without skipping.
最好是能够每天不间断地坚持检测。
This allows the system to build the most accurate and individually tailored stress and recovery profile for you.
这样为你建立起的框架才最准确最合理，在应用于舒缓压力和身体恢复时才更有针对性。
To encourage this habit, we display your reading streak that counts the number of days in a row that you have taken readings.
为促进养成这样的习惯，我们列出你连续不断检测的天数。
At the time of this writing 141 people have a streak of over 25 days in a row.
到目前为止已经有141人已经不间断地连续25天坚持做了检测。
Pretty good - Let’s see if you can catch them!
我们很乐意看到你能这么做—很棒！
               

Where To Learn More
哪儿可以作更多的了解

To learn more visit the resource pages and blog posts at www.EliteHRV.com
想更多了解请浏览：www.EliteHRV.com
Here is a link to our Frequently Asked Questions: www.EliteHRV.com/faq
FAQ的链接：www.EliteHRV.com/faq

If the FAQ, website, and this guide don’t have the information you need, (or if you just want to say hi!) please feel free to reach out to us at support@elitehrv.com
如果FAQ、网站和这份指南仍没有你想要的信息（或者你仅仅是想和我们打个招呼），欢迎用通过电邮联系我们support@elitehrv.com
Cheers!
谢谢！
Team Elite HRV
Elite HRV团队

cdada

我在尝试了Elite HRV觉得不错，就把Elite HRV的用户指南给翻译了过来。感觉科学地锻炼身体很重要，所以把HRV这个方法给介绍进来推荐给大家。
有不少地方是意译，所以有不当之处还请指正。
我向Elite HRV要了发表这份翻译稿的授权，如有引用的请注明出处。谢谢！

cool_fmjoD

非常感谢楼主，初次接触这个概念，学习中。

xiaosijie

非常感谢楼主，初次接触这个概念，学习中。

xyc_lemon

非常感谢楼主，初次接触这个概念，学习中。

cdada

经过一段时间的应用，推荐大家同时用两个app：Elite HRV和HRV Expert by CardioMood；后一个是在google play store中收费下载的，约1.7US$，提供非常详细的计算数据，经过和公认最好的PC端的HRV计算软件Kubios HRV（医院做自主神经系统检测就是用这个，由东芬兰大学做的）对比，两者的计算结果基本是一样的。经使用，在详细的计算数据中的频阈数据反映身体状态非常敏感准确，从跑步运动来说这个数据好或不好一跑就感觉到；而Elite HRV的晨测则是对交感神经、副交感神经哪个强势判断准确。所以两个app结合使用效果更好。