Slumped or upright? What's the best recovery position?😮💨
In the world of fitness, especially running and high-intensity workouts, the debate over the best recovery posture has been going on for years. Do you stand tall with hands on your head, or slump forward, hands on your knees? 🤷♂️ While one position seems like the "power stance," the other might feel like defeat. But is there more to it?
The Great Recovery Debate
Athletes, coaches, and trainers have differing opinions on how best to recover after pushing through a hard effort. On one hand, standing upright with your hands on your head looks strong, open, and ready to go again. On the other, slumping over with hands on your knees feels natural, allowing you to catch your breath more easily. So, which is better for recovery, and does one posture actually help your performance?
Research Says... Slumped! 😲
A recent study set out to resolve this debate once and for all. Researchers compared the effects of two recovery positions—upright (hands on head) and slumped (hands on knees)—during a high-intensity interval training (HIIT) session. Participants completed four 4-minute hard running intervals, and their post-effort recovery was tracked closely.
The findings might surprise those who believe in the upright position as the go-to. Slumping forward, with hands on knees, showed significant benefits in recovery. It led to:
Better carbon dioxide clearance 💨
Increased tidal volume (amount of air moved into and out of the lungs per breath)
Faster heart rate recovery ❤️
These factors are crucial because the faster you recover, the better your body can prepare for the next effort. That could mean more endurance and improved performance in both training and competition.
Why Does Hands on Knees Win?
The slumped position seems to offer a more relaxed stance for the body, especially the diaphragm. By bending forward, you're giving your diaphragm more room to function optimally, which can enhance breathing efficiency. In contrast, standing upright may restrict this movement, making it harder to catch your breath as quickly.
For runners, this is key. Efficient breathing helps regulate heart rate and replenish oxygen, both of which are critical to bouncing back from a tough effort. Plus, faster recovery translates to quicker performance improvements over time.
What Does This Mean for Your Training? 🏃♂️
If you're accustomed to standing tall post-run, it might be time to rethink your recovery position. The hands-on-knees stance isn’t about defeat; it's about giving your body what it needs to recover optimally. Next time you're gasping for air after intervals or hill sprints, don't hesitate to lean over—your body will thank you!
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📚 Reference
Michaelson, J. V., et al. (2019). "Effects of Two Different Recovery Postures during High-Intensity Interval Training." Translational Journal of the American College of Sports Medicine 4(4): 23-27.