The results of well-done BFR should include increased strength, increased hypertrophy and improved muscle endurance. While you can get these same results with more traditional strength training and weightlifting, what makes the BFR so appealing is that it allows you to get the results in less time. Research shows that BFR is a safe and effective rehabilitation tool. Because BFR helps minimize joint strain while increasing muscle strength, it is safer than high-weight training for post-surgical patients.
The most common side effect is bruising around the restriction site. Bruising is likely to decrease over time as the patient adjusts to therapy. When monitored by a physical therapist, it is safe to include BFR therapy in rehabilitation programs. The goal of occlusion training is to build strength.
For healthy people, occlusion training will lead to muscle and strength gains. Occlusion training also helps people recover from surgeries and injuries. The main reason why many athletes use bfr training is to stimulate muscle growth. Research suggests that BFR can significantly increase muscle size compared to traditional resistance training.
So if you're looking to increase muscle size with light weights, BFR could be a big help. Studies have shown that athletes who used BFR at 30 percent of their one-rep maximum achieved more strength and muscle thickness gains compared to participants who traditionally trained at 80 percent of their one-rep maximum. Numerous research has been published documenting the effectiveness of training in BFR. Olympic athletes also realized the benefits of BFR, and many have added it to their training regimens.
When using BFR with patients with post-infarction heart failure, Tanaka and others found significant improvements in the anaerobic threshold with BFR with cyclic ergometry.
Blood flowrestriction (BFR) training has been reported to have significant benefits in local skeletal muscle, including increasing local muscle mass, strength and endurance while exercising with lower endurance. As discussed above, BFR not only has physical effects, but also appears to have psychological effects. It is usually better to familiarize yourself with them before diving into more complex methods, such as BFR training.
Studies were conducted to identify the impact of BFR on endothelial function and peripheral circulation in the elderly, while analyzing blood lactate levels (source of metabolic stress). However, BFR can allow the body to take advantage of muscle development from hypertrophy without the need for intense training with high weight. With an appropriate individualized dosage, aerobic exercise with BFR could provide an adequate stimulus for aerobic adaptation. This need for further research should be expanded to investigate how the physical and metabolic stress of BFR techniques affects a multitude of conditions.
Cook found that by comparing two groups of young men who perform identical exercise programs, a group using BFR and a control group, participants who train with BFR see a significantly greater increase in free testosterone concentrations compared to control. Several studies have demonstrated the benefit of BFR in reducing patellofemoral pain, knee osteoarthritis and function after ACL reconstruction and knee osteoarthritis. Held and colleagues found an average 9.6% improvement in the maximum VO2 of elite rowers when using elastic wrap BFR during low-intensity rowing training, significantly more than exercise controls. Individuals with physical limitations due to illness or injury to muscles, tendons, ligaments or bones may benefit from incorporating BFR into their regular rehabilitation activities.
The greatest potential of BFR as a therapeutic tool comes from its ability to improve muscle strength and induce muscle hypertrophy without imposing the physical stress of high-intensity resistance training on the body. .