Shaun Kober: Yeah, very simple way of seeing how much stress your body's under is by taking your waking heart rate every morning. Now, if you don't have a Fitbit or some form of activity tracker that does that for you, then what you can do is just use the carotid artery, or the radial artery, where you just place your fingers on the pulse, and you count how many times your heart beats in a one minute period.
Or you can reduce that time to 30 seconds, and multiply that by two. Count for 15 seconds, multiply that by four. And what people will find is, you know, once you get your baseline, say my baseline waking heart rate is 50 beats per minute. If that number increases dramatically over the course of a week or two, then your body is dealing with an accumulated stress load, and your heart rate will increase to account for that. It doesn't even need to be a large increase. An increase of 5 beats per minute over a few days or a week is enough for me to go, woah, time to pump the brakes a little.
We've just arrived in Dubai after seven weeks in Russia, and in the last week for example, my routine has been all over the place.
I've been adapting to a new environment, a new training schedule, a new eating routine...everything has been adjusted to start getting Petr Yan into the right zone before his championship fight in a couple of weeks.
I wasn't getting to bed until 1230, 1 o'clock in the morning, waking up whenever I wake up, you know, all over the place as my body tries to adjust.
My waking heart rate went from 50 odd beats per minute, up to like 58 beats per minute, man. Over the course of the week. So that's an indication that, you know, my body's under a heap of stress. So then going and training really fucking hard on top of that...it's just adding stress on top of stress.
When my waking heart rate has progressively bounced up eight points, there's eight beats per minute that my heart is having to work harder.
That adds up over an hour. That adds up over a day. That adds up over a week.
So adding stress on top of stress, not ideal.
So that's where maybe my training's gonna change. I'm still gonna train. I'm still going to get into the gym. But now, instead of getting after that heavy strength, speed, power session, now I'm going to back that off. I'm going to do some mobility work, you know, maybe I'll do a little bit of like bodybuilding style, functional bodybuilding style training, where it's nowhere near as neurologically demanding. And it's more about that muscle pump. And then I'm going to finish off with some stretches, some breath work so that I can really drive that
parasympathetic state and start calming everything back down.
Once my heart rate comes back down, levels out to its rough baseline of about 50 beats per minute...all right, cool. Now I'm in a good place to be able to now add stress through training.
Rob Morgan: I can typically check in and send somebody a message and say, I know exactly how you're feeling today, because the heart rate has gone up to like 68 when it's typically down at like 58 or 60, you know.
So, using the tools that we have available, like I said, if you don't have a wearable there's ways of taking your pulse, but including that as a daily habit, and an actual step to actually say, hold on, how is my body responding today?
I'm using that information to then decide how your training's going to look for the day, and maybe even allow me to start preparing for what training will look like tomorrow.
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