Blood Flow Restriction?
You’re telling me to cut off circulation to my arms and legs while working out?!?! Well, not exactly. Blood flow restriction training (BFR) is a type of training that involves restricting blood flow to muscles using a special band or cuff. Hence the world special or specific. This is not an elastic band tied around your arm. This type of training has gained popularity in recent years due to its myriad of benefits to enhancing muscle strength, hypertrophy, or increasing your bodies HGH levels, even with low-intensity exercise. How do we do this? Let’s dive in!
BFR training works by partially restricting blood flow to the muscle being trained, which creates a hypoxic environment. This hypoxia, or lack of oxygen, triggers a response in the body that leads to muscle growth and strength gains. Additionally, the buildup of metabolites such as lactate can enhance the release of growth hormone, which further promotes muscle growth.
Benefits of BFR Training:
Increased Muscle Hypertrophy: BFR training has been shown to increase muscle hypertrophy even with low-intensity exercise, making it an effective option for those with injuries or limitations.
Improved Strength: BFR training can improve muscle strength, allowing for better performance in sports or daily activities.
Reduced Joint Stress: Because BFR training can be done with lower weights, it can reduce joint stress and allow for more controlled movements.
Faster Recovery: BFR training has been shown to enhance muscle recovery after intense exercise, which can help reduce soreness and improve performance.
Best Practices for BFR Training:
Use Proper Equipment: To ensure safety and effectiveness, use proper equipment such as BFR bands or cuffs.
Follow Appropriate Guidelines: BFR training should be done under the guidance of a trained professional and following appropriate guidelines for pressure and duration. An example set you could use would be 3 rounds of 30 reps with 30 seconds rest in between.
Start with Low Intensity: Start with low-intensity exercise and gradually increase intensity over time to avoid injury and allow the body to adapt to the hypoxic environment.
Avoid Certain Conditions: BFR training should be avoided in certain conditions such as hypertension, deep vein thrombosis, and pregnancy.
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Is this something you would incorporate into your training? Would you want to learn more about this topic? Check out our tribe at Trybe Summits to learn more!
