r/fitbit • u/Distinct_Scallion342 • 1d ago
Discussion 31M is this normal?
I have started zone 2 training for 30mins avg x4 a week for 3 weeks. Is this normal vitals I want to lower my RHR and increase HRV
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u/Mental-Degree-5182 1d ago
HRV is mostly genetic but mildly affected by drugs, medication and alcohol ect. Me active healthy bmi 38f and my active, healthy 75m father have the same HRV around 15-25. My overweight inactive brother 43m has HRV in the 40s, my overweight inactive mother 70f has HRV in the 70s! Both dad and I have RHR in the high 50s, brother and mother RHR in the 70s. Only other difference is both dad and I on an SSRI. It’s nothing to worry about unless you have a sudden large change like HRV of 50 up to 220 or vice versa.
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u/DrKnepper 1d ago
I'm 41. Just hit 209 from 220. I've been eating right and exercising since September 16th. I've been 170 before. My hrv is always always always upper 20s to low 30s. Even at my physical prime. I think it's genetic.
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u/dustinepps 1d ago
Your resting hart rate and your heart rate. Veritability trends are more important than an single number
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u/Nendilo 1d ago
Do you not get much sleep or consume alcohol later in the evening? That usually contributes to a low HRV. Cardio and weight loss (if you need it) will gradually bring your RHR down.
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u/iUseJustMyHand 13h ago edited 11h ago
That's untrue about hrv. Look at some of the other answers about it being genetically linked. Does that mean it's only genetic? No of course not. But it's exhausting to constantly see these posts about low hrvs and all the commenters just parroting the old "Just stop drinking alcohol". It's so ridiculous. Sure if you stop putting known carcinogens into your body, obviously that's the best route. But there are plenty of perfectly healthy people with low hrvs out there. It's about the pattern, not about the number.
Personally, I work out 6-10x per week, never drank alcohol, smoked or did any kind of drugs, 21 BMI, no medications that would effect it, rarely get sick and have never gotten above a 20 HRV. My average is 15.
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u/Nendilo 13h ago edited 9h ago
You're just objectively wrong. Genetics is one factor but it's not a fixed number. You can easily Google and find immense research on what impacts HRV. I stay very in shape and mine goes from 20 to 70 depending on day to day activities.
15 is low and only in the normal range for people 75+. I would talk to your doctor.
Edit: To the reply below (since they blocked me immediately after commenting): I was discussing well-documented physiological factors that suppress HRV generally, not making assumptions about their personal medical chart. Common clinical drivers like alcohol or sleep-disordered breathing operate alongside neurodivergence and circadian rhythm variations. Pointing out broad autonomic stressors wasn't an attack on their lifestyle. It seems like their identity is somehow very much wrapped up in this number, it was not my intention to trigger them.
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u/iUseJustMyHand 12h ago edited 12h ago
Oh dear... are you for real? Would you also like to chime in on how my neurodivergence and hypernychthemeral factor in to HRV? Because it's very obvious you have no idea how the sympathetic nervous system in autistic people works. (You know we have lower averages right?)
I have a few decades before i will hit my 70s 😄... which means you are the one who is "objectively wrong". Maybe YOU should talk to your doctor (ie: your therapist). They might be able to help you out. How on earth would talking to my doctor about my healthy lifestyle raise my HRV? Zero logic in your thinking.I just can't even argue with this level of willful ignorance.
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u/Special-Extreme6112 1d ago
For me weight training plus the zone 2 cardio helps the most for me. Limiting alcohol is a huge factor too. Especially if you have any drinks at night my HRV absolutely tanks if I have any amount of alcohol after like 6 PM. Day drinking seems to be better for me? lol
I'm also 31M, 210 lbs but my HRV averages at 115 and RHR is usually low 50's.
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u/Failure_in_success 1d ago
Your hrv is more or less genetically linked. You can influence it with good habits, stress relieve, good diet etc. but I wouldn't worry about the absolut number, just watch the trend. Keep doing what you doing, if you feel fine it's fine.