Blood Flow Restriction Training Over High-intensity Workout

Blood Flow Restriction Training Over High-intensity Workout?

Blood Flow Restriction Training (BFRT)

Because of conditions including chronic pain, post-operative weakness, post-trauma muscular atrophy, etc., some patients experience muscle weakness or stiffness. For such individuals, high-intensity resistance training is necessary to increase muscular strength and achieve muscle hypertrophy. Additionally, those with illnesses like COPD, diabetes, cancer, HIV, etc. need to develop their muscles for strength but cannot endure loaded or intense exercises. The Blood Flow Restriction training (BFR) strategy is reported to be helpful for such patients. With this training method, low-intensity exercise is combined with blood flow restriction to create outcomes that are comparable to those of high-intensity training. Physiotherapists with the appropriate training and qualifications have employed it in clinical settings. Additionally, patient-specific pressure makes BFR training safer and more efficient. We shall talk about BFRT and its advantages in this blog.

In blood flow restriction training (BFR), the physiotherapist applies a customized tourniquet cuff to the limb close to the targeted muscles to reduce blood flow and then starts low-intensity exercises. When a person undergoes low to moderate training in BFR, they use a medical tourniquet device that has been approved by the FDA. While arterial blood continues to supply the limbs, there is a restriction in the flow of venous blood, which contributes to increased cellular swelling and metabolic stress. The tourniquet is placed around the limbs, either on the legs just below the hip or on the arms exactly under the shoulder. The cuff restricts blood flow, and low oxygen blood accumulates rising levels of lactic acid and protons. This results in the same hormone release, cell swelling, and hypoxia with low-intensity exercise as with high-intensity exercise.

Workouts like passive, and resisted aerobic exercises can be used with blood flow restriction training (BFRT). The following list of promising advantages of blood flow restriction training is provided below.

Increase strength and muscle size:

The protein synthesis that takes place during BFR training, increases strength and muscle size. With a remarkably modest training load, this exercise causes beneficial increases in muscle growth and strength. Lean muscle is developed by combining increased protein synthesis from this training with a lessened muscle injury. Due to the low damage caused by BFRT, it is a more effective form of exercise than conventional strength training.

Gain more strength:

Anyone can practice BFR training, regardless of fitness level. In healthy individuals, it aids in boosting muscle size, strength, and endurance.

Regain strength after injury:

While healing from an injury, BFR training can also be used to increase strength and muscle size. The required intensity for muscle growth to occur is  Strength training at 60 to 80% of your one repetition maximum (1RM), which is almost impossible after an injury. Instead, blood flow restriction training, which demands only 20 to 30% of 1RM, is equivalent to 60 to 80 % without BFRT.

Gain more while doing less:

BFR training is more effective than conventional strength training since it can be done with fewer weights and only takes 20-30% of 1RM to create effects. This type of exercise can be done for the best outcomes by people who cannot carry high weights for an extended period of time.

Works with most exercises:

Since BFR training is not associated with any particular type of exercise, it can be easily incorporated into any type of activity. A BFR band or customized tourniquet can be used in conjunction with a regular exercise routine to lessen the weight or intensity.

Anti-aging effects:

Regular exercise is a powerful method to lower your chance of developing certain illnesses as you age. Growth hormone is induced by BFRT, which aids in the development of lean muscle. A tourniquet is fastened to the limb, which inhibits blood flow and causes the release of growth hormones. Which has an effect on every part of the body that is being worked out. As a result, the symptoms of aging on the skin are delayed. This boosts collagen formation.

Helps in recovery:

BFR training aids in restoration, particularly after a strenuous workout or an injury to any body area. The effect of BFR on muscular fatigue is reduced after 2 minutes of reperfusion. Despite the high level of muscle exhaustion experienced during BFR exercise. The neuromuscular function is significantly and transiently impacted by BFRT, which also aids in the healing process.

Short sessions:

BFR sessions, which can last between 7 and 20 minutes, have been reported to be beneficial for the muscles. Blood flow restriction training can produce quality results and a fantastic workout in a short amount of time. Because lighter weights are needed, more can be accomplished quickly.

Improves muscle endurance:

BFR Training is an alternative strategy to increase muscle endurance. Because of the restricted oxygen supply to the muscles during this type of training, the slow-twitch Type I muscle fibers are less active than usual. The Type II, anaerobic muscle fibers are thus engaged. Restricted blood flow, which typically occurs during high-intensity exercise, aids in the development of muscle endurance.

Prevents muscle soreness:

Even at low intensities and resistances, BFRT has been demonstrated to be helpful in boosting muscle size, strength, and endurance. It offers training benefits that are cumulative and boost cardiovascular and skeletal muscle responses. It is effective for people of all ages and skill levels and needs to be carried out under the guidance of a physiotherapist who is well-versed in blood flow restriction.

Leave a Comment

Your email address will not be published. Required fields are marked *