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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland and this is Fitness Disrupted. Bit tip,

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Speaker 1: should you recover with your hands on your knees or

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Speaker 1: your hands on your head? Now, just about everyone has

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Speaker 1: had experience with this. I don't care if you played

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Speaker 1: competitive sports or just back to jim class. How many

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Speaker 1: of us can remember our coaches, our gym teachers saying,

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Speaker 1: as most did, don't bend over at the end of

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Speaker 1: a sprint or a tough workout or tough jym session.

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Speaker 1: You know, if you're a football player, soccer player, whatever

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Speaker 1: the sport was, whatever you were doing at the time,

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Speaker 1: you did a hard bout of exercise, and oftentimes the

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Speaker 1: coach or the teacher told you to put your hands

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Speaker 1: on your head. Why because that was going to open

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Speaker 1: up your lungs. We're told to keep walking with your

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Speaker 1: hands on your head. Right. Well, now there's studies, and

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Speaker 1: not surprisingly, that's not what the research shows, all right,

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Speaker 1: So again the argument that was oftentimes made was your

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Speaker 1: hands on your head open up your lungs, while bending

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Speaker 1: over in essence closed them off. Well, here's the study.

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Speaker 1: It's being thrown about all over even social media mc

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Speaker 1: hammer's tweeting about this does that happen? But the study

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Speaker 1: effects of two different recovery postures during high intensity interval training.

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Speaker 1: This was in the Translational Journal of the A. C.

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Speaker 1: S M. American College of Sports Medicine, February two thousand nineteen.

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Speaker 1: Very simple purpose of the study was to examine the

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Speaker 1: effects of two different recovery postures hands on your head

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Speaker 1: h H and hands on your knees h K as

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Speaker 1: a form of immediate recovery from high intensity interval training.

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Speaker 1: So you're doing that sprint. When you're done, what do

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Speaker 1: you do? Right? So they recruited twenty four female Division

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Speaker 1: two soccer players between the ages of eighteen and twenty two.

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Speaker 1: Those were the participants in the study. The subjects and

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Speaker 1: the testing was very simple. Each session consisted of a

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Speaker 1: five minute warm up on a treadmill at a running

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Speaker 1: speed that was at se of their heart rate max

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Speaker 1: at zero grade. Then they did four intervals of their

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Speaker 1: heart rate max. So they are up there, they're pushing

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Speaker 1: it for four minutes with three minute passive recovery intervals

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Speaker 1: in between runs. And when they were recovering they were

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Speaker 1: assuming either the h H, hands on head or h

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Speaker 1: K postures during that recovery time and throughout that recovery,

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Speaker 1: each subject had a nose clip and a two way

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Speaker 1: breathing mouthpiece valve interfaced with a metal ball cart. So

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Speaker 1: they are measuring their recovery rates essentially, and it cut

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Speaker 1: to the chase because it's bit tip. What did they find?

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Speaker 1: The opposite of what you've been told by your coach

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Speaker 1: is most likely. Hands on head posture places the diaphragm

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Speaker 1: in a sub optimal position, decreasing its mechanical efficiency. Raising

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Speaker 1: the arms causes a passive stretch of the thoracic wall,

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Speaker 1: and the abdominal muscles are in an over lengthened position,

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Speaker 1: which may place them in a less effective position for breathing. Okay,

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Speaker 1: with your hands on your knees, your lungs are allowed

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Speaker 1: to be filled with more air, not less. And here's

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Speaker 1: where we finish up. The body is a really smart machine.

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Speaker 1: The body is that your gym teacher might not have

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Speaker 1: been so. In other words, I talked about running. You

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Speaker 1: want to get good at running, run, You want to

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Speaker 1: get good at biking bike. The more miles you put in,

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Speaker 1: the better you're gonna get at the body does not

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Speaker 1: want to waste energy, and the body wants to recover

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Speaker 1: as quickly as possible on its own, so you do

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Speaker 1: what comes naturally. So it's no surprise that you sprint

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Speaker 1: through that hundred yard dash and field day in fifth

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Speaker 1: grade and you bend over to recover, because that's where

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Speaker 1: your body goes naturally. So listen to your body and

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Speaker 1: listen to the science. Now that's one study, pretty darn

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Speaker 1: good one, though, So take the study, take what feels

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Speaker 1: right naturally, and way the two and again listen to

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Speaker 1: your body. All right. Perfect fit tip for Friday. Thank

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Speaker 1: you for listening. This is a short fit tip. We

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Speaker 1: have the longer shows as well, but what a perfect

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Speaker 1: topic or a short little episode of Fitness Disrupted. I

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Speaker 1: am Tom Holland. Thank you for listening. Please rate the

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Speaker 1: show if you haven't already, subscribe to the show and

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Speaker 1: you can follow me, ask questions comments, Tom h fit

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Speaker 1: for in Intagram and Twitter Fitness Disrupted dot com. You

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Speaker 1: can email me through the site there or more about

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Speaker 1: the show, And once again, thank you. This show is

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Speaker 1: all about science and common sense and helping you be

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Speaker 1: the very best you. I am Tom Holland. This is

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Speaker 1: fitness Disrupted Believe in Yourself Fitness Disrupted is a production

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Speaker 1: of I heart Radio. For more podcasts from my heart Radio,

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