Hey!
Welcome to the Weekly Boost—a roundup of things I’m exploring, creating, or simply enjoying to help you get that extra edge this week.
I’m Matt Levene (@mattjlevene). Some of my favorite topics include health, fitness, self discovery, consciousness, and the art of living. As I explore, experiment, and battle-test, I will share the good stuff here.
On with the Boost…
Reframing your life
“Imagine Sisyphus happy.”
- Albert Camus (1913-1960)
I increased my HRV by 38%
HRV = Heart Rate Variability.
Generally speaking, greater variation in your heart rate indicates that your body is calm, recovered, and healthy.
Based on my Oura ring data, I was able to increase my average HRV from 72 to 99 just from incorporating 30 minutes of high intensity interval training (HIIT) each week.
I did cardio here and there in the past, but it wasn’t as consistent or intense.
It’s well known that cardio increases HRV, but I was shocked by how much and how quickly it changed with so little effort.
In fact, if I add up all my reps, I’m only doing 7.5 minutes of intense cardio per week, with 22.5 minutes of rest in between reps.
For my cardio sessions, I do 15 total minutes on the assault bike, two times per week. I alternate between 15 seconds of all-out effort and 45 seconds of light peddling until I reach 15 minutes.
If you’re thinking about incorporating something similar, I recommend starting with 7 seconds on, 53 seconds off, and increasing by one second each week. So the following week would be 8 seconds on, 52 seconds off.
Press play one hour before sunset
Whoever needs to see this: Don’t give up.
That’s all for this week’s Boost. Love you all.
- Matt
Love you perspective!