Summary
Review of exercise intervention studies established clearer timelines for HRV adaptation. Initial improvements appear within 2-3 weeks, with maximum gains of 15-30% typically seen at 8-12 weeks.
Methods
Systematic review of exercise training studies measuring HRV
Key Findings
- Measurable HRV increases begin at 2-3 weeks of consistent training
- Peak improvements of 15-30% in RMSSD at 8-12 weeks
- Both aerobic and resistance training improve HRV
- Overtraining temporarily suppresses HRV before recovery
Limitations
Wide variation in training protocols across studies
What This Means for You
Starting a new exercise program? Expect to see HRV improvements within a few weeks, but give it 2-3 months for full adaptation. If HRV drops and stays low, you may be overtraining.
Source
Read the original paper in Sensors ↗
Added to HRV Zone: 2025-01-07