Blood Flow Restriction (BFR) training uses a pressurized cuff to apply external pressure on an extremity, which maintains arterial inflow but occluded venous outflow. Doing this produces a systemic response comparative to heavy weight training. In short, the goal is to enable users to make greater strength gains while lifting lighter loads, thereby reducing the overall stress placed on the limb. Users usually work at 20-30% 1RM or 15-20 min at 40% VO2max.
How does it work:
In simple terms, BFR Promotes blood pooling in capillary beds in limb musculature distal to tourniquet. Blood pooling increased metabolic stress resulting in muscle hypertrophy without heavy load resistance required in traditional strength training.
Who can benefit from BFR:
BFR training can be performed in a regular fitness routine, but can also be safe for those who are recovering from an injury or those who cannot tolerate high-load strength training. BFR training can also safely be used on patients in the acute phase of rehabilitation following most upper or lower extremity surgeries, including ACL reconstruction, meniscectomy, hip/knee replacement, rotator cuff repair or any tendon repair. Patients with osteoarthritis, rheumatoid arthritis, osteopenia or osteoporosis may also benefit from BFR.
References:
1. Cezar MA, et al. Effects of exercise training with blood flow restriction on blood pressure in medicated hypertensive patients. Motriz. 2016. 22(2): 9-17.
2. Nakajima T, et al. Use and safety of KAATSU training: Results of a national survey. International Journal of Kaatsu Training Research. 2006. 2: 5-13.
3. Heitkamp, HC, et al. Training with blood flow restriction mechanisms, gain in strength and safety. The Journal of Sports Medicine and Physical Fitness. 2015; 55(5), 9–15.
4. Nakajima T. Key Considerations when conducting KAATSU training. Int. J. KAATSU Training Res. 2011; 7: 1-6.
5. Loenneke JP, et al. Potential Safety Issues with blood flow restriction training. Scand J Med Sci Sports. 2011; 21(4): 510-518.