A lot of worries come to mind when you think about restricting blood flow. There are few real risks that accompany occlusion training, as long as it is done safely with help. Most studies show that occlusion training is as risky as traditional exercise. Current research suggests that occlusion training, or BFR, may be a safe and effective way to increase muscle strength and size.
If you're a coach, don't add BFR without involving sports medicine staff. With the current risks and complications, adding BFR for the wrong athlete is a bad idea. Some examples are athletes with concussions and deep vein thrombosis. We think of athletes who need blood flow to heal, and those with restrictions may be susceptible to circulatory problems immediately after.
Despite these benefits, improper use of bfr training can cause serious health problems. As expected, most of the risks are related to the effects that BFR training has on the cardiovascular system. BFR training bands are only one or two inches wide, so they put pressure on a small area of the muscle. Its use is risky, there is simply too much room for error.
Very little pressure and not worth much. If it's too tight, it can damage your nerves. The search results were limited to physical training studies that investigated the effects of BFR exercise on blood hemostasis in healthy individuals and patients with disease. While the study on ischemic preconditioning did not show any performance benefit, it showed that a temporary change in red blood cells is worth exploring.
The answer is a “maybe”, which means it's a little early to start using BFR to train the next big marathon runner or to use it with equipment to maximize your conditioning tests. Hemodynamic and Hormonal Responses to Short-Term Low-Intensity Endurance Exercise with Reduced Muscle Blood Flow. Despite the seemingly low risk of injury, if you're new to BFR, it's a good idea to ask a trainer or physical therapist who is trained in BFR techniques to teach you how it works. Less than half (38.4%) of professionals indicated individualizing the restraining pressure based on the values of the AOP exercised, which is a method developed by Laurentino et al and which is considered the gold standard for prescribing training pressure.
Exercise studies with BFR should determine if pressure applied during training would affect endothelial activation and apoptosis. This is a very positive finding for people who want to gain muscle but who do not want or cannot participate in high-intensity resistance training (for example, I have seen that low-inertia flywheel training uses functional electrical muscle stimulation and BFR, but this is too experimental for recommend it yet. BFR training promises that you can do relatively easy workouts and get the same results as if you were to crush a hard workout in the gym. Future studies with BFR exercise should include both sexes and determine if sex difference affects blood hemostasis response.
We typically see benefits with HRV, similar to research on leg training and post-session parasympathetic changes that rely on pain mitigation. This process sends a variety of muscle development signals to the body, and all this happens with a lighter weight load than is necessary with standard strength training. Dr. Sato noted that the swelling was similar to the sensation experienced after strenuous exercise, particularly calf raises, and attributed this sensation to reduced blood flow.
Some investigations of restricted blood flow protocols after exercise with healthy subjects show that it is a promising technique. Restricting muscle oxygen supply is not as effective at improving strength as placing a muscle under high mechanical stress (time the muscle spends producing high-force contractions). .