Aerobic exercise, such as walking and biking, usually doesn't cause muscle growth. Low-intensity occlusion aerobic training improves cardiovascular endurance and muscle strength It does not provide the same gains as low-load occlusion training, but the growth is significant compared to traditional aerobic exercise. Therefore, if you are new to BFR and have a metabolically demanding workout, I would recommend using it once or twice a week. Once adapted, you can use it up to three times a week for a delayed body part.
However, keep in mind that if you are starting a blood flow restriction training or are not used to such high repetition sets, you may need a little more time to recover from such a metabolically demanding workout. To begin with, just use bfr training once or twice a week until you feel that your muscles are recovering around 24 hours. Those who are in good shape can get away with more. Athletes injured in rehabilitation usually complete two to three sessions daily.
Mercola and many others practice BFR every day by varying the number or type of exercises. Personally, during training for Ironman, I tend to be a supporter of heavy weight training to avoid the loss of lean muscle mass and the benefits of bone density. I recently interviewed a Master KAATSU coach (which is the best and most studied form of BFR training), and he told me that even wearing them on your arms will have benefits on the lower body. This type of restraint training is good for people with injuries or physical limitations to help build muscle.
If you think there seems to be a risk and that it could be harmful to blood pressure or increase cardiac stress, you are not alone. The three main factors believed to cause this are hyperability to form a blood clot (hypercoagulability), vascular damage, and vascular occlusion of blood flow. Similarly, athletes looking to increase their longevity in sports can benefit from reduced mechanical stress with BFR training. In addition, they can perform Light B Strong BFR TrainingTM on the injured limb as long as there is no pain in the injured part.
The “robustness” of the metabolic crisis signal is a function of the amount of venous flow restriction that prevents recovery in active muscle, the duration of that metabolic crisis signal, and the percentage of body muscle mass that sends that signal. Increases in fitness and strength are obtained faster with B STRONG BFR training than with normal resistance training. Blood flow restriction training uses metabolically demanding sets %26 repetitions with a much shorter rest period between (typically 30-45 seconds). When introducing BFR to a group of athletes who are already doing vigorous training, one strategy is to add BFR training at the end of normal training.
BFR training is a technique in which pressurized bands (which look like blood pressure cuffs) are used around the arms or legs to decrease blood flow to specific muscles during training. The International Journal of Physiology and Sports Performance conducted a study to examine the effects of moderate-load exercise with and without restriction of blood flow. All other things being equal, BFR training (since absolute loads are low) does relatively little muscle damage and recovery from a hard BFR session is quick and fast. However, it is definitely important when using BFR that it restricts but does not completely occlude arterial flow.
This is important to keep in mind; if the blood flow restriction stimulus or prescribed training does not follow scientific logic, suboptimal training responses could occur (. .