Bloodflow Restriction
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Bloodflow restriction (BFR) is a rehab and training tool that allows an athlete to perform “light exercises” and get significant strength adaptions without having to lift heavy weights.
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“What BFR training has shown, is that similar if not enhanced effects of muscle hypertrophy, muscle strength, and VO2Max, can be achieved with as little 20-35% of 1 RM and 40% VO2Max settings respectively.” @liftersclinic
Strength adaptions for regular resistance training occurs by stressing muscles to create a hormonal response. BFR functions by exercising with appropriate venous occlusion there is a metabolic stress that releases hormones similar to those that would be released with heavy resistance training. Mechanisms include:
* Lactic Acid metabolite
* Cell Swelling
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BFR Uses:
Injury / Post Surgical: After an injury or surgery the injured tissue will be healing and cannot tolerate high resistance loads. In cases like this BFR becomes useful because the athlete is able to perform “light exercises” while using BFR, which allows for strength improvements.
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“Load compromised Athlete”: Some older athletes may not be able to tolerate heavy loads. With BFR these athletes can get a strength adaption with lighter weights that their body and joints may tolerate better.
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Effective BFR is with appropriate occlusion and resistance. Consult with your physical therapist to make sure you are a candidate and learn the BFR training protocols. @smarttoolsusa @owensrecoveryscience
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Here @thenotoriousmma is utilizing BFR less than 6 weeks post op with his PT @hmillipt at @eliteorthosport
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References:
1️⃣Yasuda, T., Ogasawara, R., Sakamaki, M., Ozaki, H., Sato, Y., & Abe, T. (2011). Combined effects of low-intensity blood flow restriction training and high-intensity resistance training on muscle strength and size. European journal of applied physiology, 111(10), 2525-2533
2️⃣Abe, T., Fujita, S., Nakajima, T., Sakamaki, M., Ozaki, H., Ogasawara, R., … & Ishii, N. (2010). Effects of low-intensity cycle training with restricted leg blood flow on thigh muscle volume and VO2max in young men. Journal of sports science & medicine, 9(3), 452