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Updated: Jul 12, 2025
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
Effectiveness of different recovery postures during high-intensity interval training
Daniela Charry1, Tianyu Wang1, Natalie McLaurin1
1Department of Kinesiology and Health Education, The University of Texas at Austin, Austin, TX, USA.
Supine rest enhances recovery after high-intensity interval training (HIIT) by improving heart rate recovery and slowing fatigue. However, no recovery posture improved subsequent high-intensity interval training performance.
Area of Science:
- Exercise Physiology
- Sports Science
- Human Performance
Background:
- High-intensity interval training (HIIT) is a popular exercise modality for both elite and recreational athletes.
- Understanding optimal recovery strategies is crucial for maximizing training benefits and performance.
- This study investigated the impact of different recovery postures on physiological recovery and subsequent exercise capacity.
Purpose of the Study:
- To evaluate the effects of four common recovery postures on recovery rate during and after high-intensity interval training (HIIT).
- To assess the influence of these recovery postures on performance in subsequent bouts of HIIT.
- To compare the efficacy of supine rest versus standing postures (hands on head, hands on knees, walking) for recovery.
Main Methods:
- Sixteen healthy young adults participated in four randomized high-intensity interval training (HIIT) trials.
- Each trial involved four modified Wingate anaerobic power tests separated by four-minute recovery periods.
- Participants adopted one of four recovery postures: supine rest, standing (hands on head), standing (hands on knees), or slow walking.
Main Results:
- Peak and mean anaerobic power declined progressively across sets, with no significant differences between recovery postures.
- Fatigue rate was significantly slower in the supine posture compared to the hands-on-knees posture.
- Heart rate recovery was significantly faster in the supine posture compared to all three standing postures.
Conclusions:
- The supine recovery posture appears more beneficial for facilitating physiological recovery compared to the three standing postures.
- None of the investigated recovery postures demonstrated an ability to enhance performance in subsequent high-intensity interval training (HIIT) bouts.
- Optimal recovery posture choice may influence subjective feelings of recovery and physiological markers, but not necessarily subsequent high-intensity exercise capacity.
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