Abstract
We compared the immediate effects of a cool-down strategy including an inverted body position (IBP: continuous 30-s alternations of supine and IBP) after a short period of an intense treadmill run with active (walking) and passive (seated) methods. Fifteen healthy subjects (22 years, 172 cm, 67 kg) completed three cool-down conditions (in a counterbalanced order) followed by a 5-min static stretch on three separate days. Heart rate, energy expenditure, blood lactate concentration, fatigue perception, and circumference of thighs and calves were recorded at pre- and post-run at 0, 5, 10, 20, and 30 min. At 5 min post-run, subjects performing the IBP condition showed (1) a 22% slower heart rate (p < 0.0001, ES = 2.52) and 14% lower energy expenditure (p = 0.01, ES = 0.48) than in the active condition, and (2) a 23% lower blood lactate than in the passive condition (p = 0.001, ES = 0.82). Fatigue perception and circumferences of thighs and calves did not differ between the conditions at any time point (F10,238 < 0.96, p < 0.99 for all tests). IBP appears to produce an effect similar to that of an active cool-down in blood lactate removal with less energy expenditure. This cool-down strategy is recommended for tournament sporting events with short breaks between matches, such as Taekwondo, Judo, and wrestling.
Highlights
Progressive overload is an essential principle in developing physical fitness, and it often requires fatigue-inducing training [1]
The primary purpose of this study was to examine how a 10-min cool-down protocol containing inverted body position (IBP) affects physiological and psychological recovery after intense running compared to the same duration of active and passive cool-down strategies
During the initial 5 min of the recovery period, the IBP was effective in reducing the blood lactate and heart rate to levels similar to the active and passive conditions
Summary
Progressive overload is an essential principle in developing physical fitness, and it often requires fatigue-inducing training [1]. By overloading exercise-induced fatigue, athletes may experience a temporary (e.g., a few days) performance reduction, referred to as functional overreaching [3]. Nonfunctional overreaching is considered as the normal process of training adaptation, it may take a longer time (e.g., a few weeks) to restore function [4]. Overtraining results in performance decrease with persistent physical and/or psychological fatigue for an extended period of time (e.g., a few months) [5]. While athletes and coaches seek optimal training adaptations, inadequate physiological (and psychological) recovery between training sessions can lead to overtraining [6]. Cool-down strategies to balance training stimulation and physical recovery are just as important as the training program
Sign-in/Register to view highlights & summary Sign-in/Register to access full text options 
Talk to us
Join us for a 30 min session where you can share your feedback and ask us any queries you have
Schedule a callDisclaimer: All third-party content on this website/platform is and will remain the property of their respective owners and is provided on "as is" basis without any warranties, express or implied. Use of third-party content does not indicate any affiliation, sponsorship with or endorsement by them. Any references to third-party content is to identify the corresponding services and shall be considered fair use under The CopyrightLaw.
