Низкий пульс утром — не всегда хорошо. Вот что он может скрывать

#пульспокоя #восстановлениепослетренировки #парасимпатическаянервнаясистема A morning pulse of 49 beats per minute looks like an athlete’s adaptation. But it reflects years of training, not what happened last night during slow-wave sleep. The parasympathetic nervous system should reach peak activity during deep sleep — that is when full cardiovascular recovery begins. If this peak does not occur, you have not recovered, even if your pulse dropped quickly after exercise. Recovery takes place in three windows: 1. The first 90 minutes — the metaboreflex responds to acidified muscles 2. From the 1st to the 48th hour — the baroreflex adjusts blood pressure 3. Overnight — the parasympathetic system reaches its peak during slow-wave sleep Functional overreaching: the pulse drops quickly, but parasympathetic activity is reduced at night. Bellender’s study (2013): after three weeks of overload, runners showed an improved heart-rate recovery time constant, but the high-frequency power of heart-rate variability during sleep fell from 61,3% to 50%. Recovered during the day — not at night. Athlete’s bradycardia persists for months, so the morning pulse 12 hours after training tells you nothing. The true marker is nighttime heart-rate variability during slow-wave sleep. Complete recovery of the parasympathetic system after strenuous exercise takes at least 48 hours, and sometimes 72. If your pulse recovers in 30 seconds but fatigue persists for days, this is the paradox of overreaching. Timecodes: 00:00 The low-pulse paradox 01:10 Three recovery windows 01:28 First window: the metaboreflex 04:08 Second window: the baroreflex 04:38 Third window: slow-wave sleep 05:22 Functional overreaching 05:41 Bellender’s study 09:40 Athlete’s bradycardia 11:02 Contraindications of the method #вариабельностьсердечногоритма #медленноволновойсон #функциональноеперенапряжение #брадикардияатлетов #метаборефлекс #барорефлекс