Why does blood flow restriction training work?

BFR makes muscles work harder Bfr elastic bands partially restrict the return of venous blood (oxygen-deficient blood flowing from the extremities to the heart). Occlusion training involves disrupting blood flow to the limbs at work. A tourniquet or bracelet is placed around the limb and the pressure increases as the workout begins. Resistance training guidelines encourage high loads that account for more than 60% of a maximum repetition (1RM) for 8-12 repetitions.

This causes blood to stay inside the muscles for longer than normal, which, as you will soon see, influences muscle physiology in several ways.

Blood flow restriction

(BFR) training is a style of weight training that uses higher reps and lighter loads while wearing a compression strap, tourniquet, or blood pressure cuff on your upper arms or legs, depending on what you are working on. The studies conducted did not use standardized pressures and some pressures used were high enough to completely occlude blood flow, posing safety risks. That blood returns to the heart through the veins, which are a different set of tubes that run through the body.

There is still research to be done, but occlusion training can allow athletes to improve their athletic performance without putting too much effort into it. This is achieved by tying a band around the limb (s) you are training, allowing blood to enter but restricting flow out. But if you're the kind of human who hates having your blood pressure taken because the feeling or idea of the cuff just makes you feel dizzy, then bfr training probably isn't for you. Just as protein synthesis increases after high-load strength training, low-load resistance training, performed to failure and when using blood flow restriction, also stimulates protein synthesis.

In other words, BFR is about preventing blood from leaving the muscle rather than preventing blood from entering. Studies suggest that BFR helps your muscles grow because it affects the levels of vascular shear stress and the availability of oxygen in the muscle you're restricting. BFR training can be considered an emergent clinical modality to achieve physiological adaptations for people who cannot safely tolerate high muscle tension exercise or those who cannot produce volitional muscle activity. Increased maximum oxygen uptake after 2 weeks of walking training with blood flow occlusion in athletes.

For healthy people looking to gain strength, occlusion training can be performed with heavier weights and with high intensity. So far, most research on BFR has been completed with BFR in combination with low-intensity resistance training. The goal of BFR training is to mimic the effects of high-intensity exercise by recreating a hypoxic environment with a bracelet.