BLOOD FLOW RESTRICTION TRAINING (BFR)
What is Blood Flow Restriction Training?
BFR training is a method of exercise training that uses special bands or cuffs that are wrapped around the upper arms or legs to partially reduce blood flow during a workout. The bands let arterial blood flow into the arm or leg but slows or restricts some venous blood flow out of the limb. Typically, the superficial veins are restricted, whereas the deep vein and arteries continue to function unrestricted. The restriction allows individuals to gain muscle size and strength using very light loads, almost 20% to 40% of a one-rep max, thereby reducing joint stress during rehabilitation or strength training.
What are the benefits of BFR Training?
The restricted blow flow reduces the oxygen in the muscle, tricking the brain into thinking that heavy weights are being used instead of a light load. The light load provides low joint stress making it a great rehab tool for healing joint and tendons. It is often used to help build muscle after surgery or severe injury before heavy objects or training can be done safely. It also keeps muscle active during times of rest or limited movement.
The restricted flow trapped chemicals, like blood and waste products like lactate, causes muscle adaptations to better handle these stressors. The body also activates more fast-twitch muscle fibers to handle the stress, which triggers muscle growth and hormone release. This hormone release stimulates muscle protein synthesis and local growth hormone release similar to heavy resistance training.
BFR training can also be used for performance purposes to better load areas that are difficult to load with heavy weight, such as the fingers (for rock climbing), wrist, elbows, knees, and ankles. It can be used in conjunction with other training to provide a better well-rounded program.