-
The debate over what is the best recovery after intense exertion contrasts maintaining an upright posture with bending forward.
-
One study shows that bending forward facilitates the elimination of carbon dioxide, increases respiratory volume and speeds recovery.
-
Instead, the bent position allows more efficient breathing, speeding up the recovery process and improving performance during intense training and competitions.
Dropto the floor, squatting on your knees, or lying on your stomach with arms and legs extended. Stop suddenly, leaning forward with hands resting on legs. Or look up by bringing your hands to your sides, open your chest and breathe deeply. What is the best posture for recovery? The debate is still open and has been going on for years.
How is it best to recover?
There are differing opinions about which position would facilitate recovery after intense exertion. If standing upright, with hands resting on the hips or behind the head, would convey strength and openness, bending forward with hands resting on the knees would seem a more natural position, which would help refresh more easily.
What science says
A study compared the effects of the two recovery positions during a high-intensity, HIIT-style interval training session. Participants were asked to complete four 4-minute intervals of intense running, with recovery monitored after each round. What emerged was that the bent over position, with hands on knees, is the most effective. Their benefits include:
- A better elimination of carbon dioxide;
- A greater volume of air inhaled and exhaled with each breath;
- A faster recovery of heart rate.
The faster you recover, the better your body is able to cope with a new effort. In other words, you improve endurance in training to benefit performance in competition.
Another reason why recovering from bending is better
The bent position provides a more relaxed posture for the body, particularly for the diaphragm. Leaning forward gives the diaphragm more room to work optimally, improving the efficiency of breathing. In contrast, standing may restrict this movement, making it more difficult to catch your breath quickly. For runners, this is a non-negligible aspect. Having efficient breathing helps regulate heart rate and have more oxygen available, functions that are essential for recovering quickly after intense exertion.
Far from a sign of surrender
The image of bending forward might bring to mind an attitude of surrender, giving up. Actually, in this specific case, taking this posture translates to putting your body in the best potion to recover as best it can, giving it exactly what it needs. So the next time you happen to finish a very intense workout or race in which you gave it your all and find yourself in a strong state of fatigue, don’t hesitate to bend over, let go, your body will be grateful!