Blood flow restriction (BFR) training is one that makes use
of a restrictive wrap around the limbs during lifting or other dynamic
exercises. The goal of this kind of training is to obstruct blood flow without
necessarily affecting the circulation of blood in the body. By using resistance training bands, it becomes
easier for the blood to flow into the muscles.
What Does Research Say about BFR?
Several studies have been conducted on the hypertrophic
effects of blood flow restriction or BFR. In some clinical trials involving
BFR, it was found that simply occluding the flow of blood of a bedridden
patient can help prevent muscle weakness and atrophy. What’s even more amazing
about this is that the patients did not perform any training at all.
Another study was performed to see how restricting blood
flow to the legs can enhance the effects of even the simplest muscle building
activities such as walking. The result of the study clearly indicated that
restricting blood flow to the legs using resistance bands can result in the
significant increase in muscle size and strength.
How Does BFR Work?
It is said that metabolic stress has a lot to do with the
effectiveness of blood flow restriction training. To put it in simple words,
metabolic stress is the accumulated training byproducts known as metabolites.
This kind of buildup is common and frequently happens when the training is
performed while blood circulation is restricted.
It is also believed that such byproducts can improve
anabolism through different mechanisms, including cell swelling, release of
growth factors, and other systemic agents.
What Should Be Used as a Wrap?
When it comes to choosing a tool that you will use as a
wrap, you’ve got several options actually. There are belts, pneumatic cuffs,
and even exercise bands that are designed for this purpose. Some people
would also go for the classic elastic knee wraps, which should be long enough
to wrap around the limbs several times.
Keep in mind that the placement of the bands or wraps is
very important. For instance, you have to make sure that you place the wraps as
high as possible on whichever limbs you are training. If you are trying to
build muscles on your upper arms, you should wrap your resistance bands high on the biceps. And if you are to use it for
your thighs, the bands should be wrapped under the fold of the buttock.
If you use your resistance
bands too low, there is no chance that you will achieve optimal blood flow
restriction, and this can significantly affect your training or muscle building
strategy. BFR
Bands are designed to offer excellent restriction of blood flow from the
working limb and straight to the targeted muscles.
