If you're into High-Intensity Interval Training (HIIT), you're familiar with the sheer exhaustion that hits post-workout. But did you know that something as simple as your recovery posture can significantly influence your recovery rate? A 2019 study reveals that the next time you're catching your breath, ditch the 'hands on head' pose for 'hands on knees'.
Why the Change in Stance?
Orbit Fitness has always been at the forefront in sharing effective exercise routines like our recent HIIT incline treadmill workout. While the benefits of HIIT are well-established, the search for a speedy recovery continues to be a focal point for many. The quicker we recover, the sooner we're ready for our next athletic endeavour.
This recent study analysed the effects of two different recovery postures, namely, hands on head (HH) and hands on knees (HK), specifically after a HIIT session. The results? Those who rested with their hands on their knees saw a more rapid heart rate (HR) recovery and improved respiratory response.
Breaking Down the Science
To understand this better, consider the respiratory system as a key player in your body's recovery process. It helps maintain the delicate balance between acid and base levels in your body, ensuring muscles work efficiently. A disruption in this balance can be detrimental to performance. The study suggests that the position you adopt during recovery can impact this balance.
Now, in most sports settings, standing upright is the go-to recovery position. However, it turns out that maximising the surface area of the diaphragmatic zone (an area crucial for optimal breathing) is easier with a bent posture – precisely what the 'hands on knees' position offers.
Moreover, heart rate recovery, a tool often used to monitor an athlete's training status, has shown faster rates in the 'hands on knees' posture compared to the upright 'hands on head'. This could lead to better subsequent performance, especially vital for our female athletes.
Why 'Hands on Knees' Works Better
When athletes placed their hands on their knees, the natural flexion improved the diaphragm's efficiency – our main breathing muscle. In contrast, the 'hands on head' posture might overextend the diaphragm, reducing its effectiveness.
Furthermore, the study revealed that the 'hands on knees' posture resulted in increased carbon dioxide elimination and better tidal volume (the amount of air that enters and leaves the lungs during relaxed breathing), both indicative of efficient recovery.
Practical Takeaways for Your Workouts
While we're always on the lookout for the best HIIT workouts and techniques to improve our fitness game, understanding post-workout recovery is just as crucial.
The next time you're engaged in a HIIT session, and you're gasping for air during your rest period, remember to:
- Adopt the 'hands on knees' posture. Your body will thank you with a faster recovery!
- Listen to your body. If you feel more comfortable and find it easier to breathe in this posture, it's probably because your body is recovering more efficiently.
- Stay informed. The world of fitness is always evolving. By staying updated with the latest research, like this, you're one step closer to your optimal fitness journey.
While the 'hands on head' might be a go-to for many, the 'hands on knees' posture may be the secret weapon you need for a faster, more efficient HIIT recovery. Stay fit and recover smart.
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