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Heart Rate Variability
Tools & Best Practices for
60 Seconds PPG
Measurements
Marco Altini
@marco_alt
60 Seconds PPG Measurements
•  Quick snapshot of your physiology (HR
+HRV)
–  Parasympathetic activity
•  Low barrier (fas...
2012 - 2015
Tools/Technology
60 Seconds PPG Measurements
HRV4Training Camera HRV
2012 - 2015
Best Practices
Best Practices for 60 seconds
PPG Measurements
•  When to take the measurement
–  Morning, during the day?, etc.
•  What t...
When to take the measurement
•  First thing after waking up
– Relaxed physiological state
– Limit all external stressors
–...
What type of measurement
•  Lying down while still in bed
– Limits other factors like not waiting
enough after standing up...
Paced Breathing (1/3)
•  Improves reliability and repeatability of
the measurement
– Breathing patterns and RSA have an
im...
Paced Breathing (2/3)
Paced Breathing (3/3)
Consistency!
•  Choose:
– A body position
– A paced breathing rate
– Waking time (more or less) / measurement
routine
Stic...
What metric to use?
•  HRV is not a single number
•  Use rMSSD or ln rMSSD
– Marker of parasympathetic activity (only
thin...
Are 60 seconds really enough?
•  Yes. Just follow the best practices
Questions?
HRV4Training.com/faq.html
@marco_alt
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60 Seconds PPG Measurements - Tools & Best Practices

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Tools & Best Practices for 60 Seconds PPG Measurements

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60 Seconds PPG Measurements - Tools & Best Practices

  1. 1. Heart Rate Variability Tools & Best Practices for 60 Seconds PPG Measurements Marco Altini @marco_alt
  2. 2. 60 Seconds PPG Measurements •  Quick snapshot of your physiology (HR +HRV) –  Parasympathetic activity •  Low barrier (fast, convenient, no sensors) •  Insightful –  day to day variability due to external stressors (training, travel, etc.), long term baseline changes (burnout?) –  If done properly!
  3. 3. 2012 - 2015 Tools/Technology
  4. 4. 60 Seconds PPG Measurements HRV4Training Camera HRV
  5. 5. 2012 - 2015 Best Practices
  6. 6. Best Practices for 60 seconds PPG Measurements •  When to take the measurement –  Morning, during the day?, etc. •  What type of measurement –  Lying down, sitting, orthostatic? •  Paced breathing –  Constrained, unconstrained? •  What metric to use? –  Time domain, frequency domain? •  Are 60 seconds really enough?
  7. 7. When to take the measurement •  First thing after waking up – Relaxed physiological state – Limit all external stressors – Closest to what we do in research / clinical studies – Don’t read your email before the measurement!
  8. 8. What type of measurement •  Lying down while still in bed – Limits other factors like not waiting enough after standing up – Performed in clinical studies – Sitting/Standing also valid, however for simplicity I’d recommend lying down
  9. 9. Paced Breathing (1/3) •  Improves reliability and repeatability of the measurement – Breathing patterns and RSA have an impact on HRV values – Using paced breathing provides more consistent settings (same context!) – Use what works for you (8-12 breaths per minute typically)
  10. 10. Paced Breathing (2/3)
  11. 11. Paced Breathing (3/3)
  12. 12. Consistency! •  Choose: – A body position – A paced breathing rate – Waking time (more or less) / measurement routine Stick to those
  13. 13. What metric to use? •  HRV is not a single number •  Use rMSSD or ln rMSSD – Marker of parasympathetic activity (only thing you can reliably measure). There is no clear sympathetic marker – HF, LF, HF/LF or other frequency domain features require more time (and are computed differently by everyone, difficult to generalize/compare)
  14. 14. Are 60 seconds really enough? •  Yes. Just follow the best practices
  15. 15. Questions? HRV4Training.com/faq.html @marco_alt

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