Is blood flow restriction training worth it?

There is evidence that bfr training can boost athletic training and may even help patients with chronic pain or other conditions to build muscle more easily, provided it is done correctly. Training magazines love to recycle old training methods as “breakthroughs that will help you build muscle faster than ever.” Or maybe you've heard a rumor that blood flow restriction (BFR) training can help enlarge your muscles without the need to dramatically increase the weight you're lifting. The problem with standard heavy load training is that it always causes some damage and you may be at risk of injury if, for example, you lose weight control. Therefore, the 30 to 50 percent loads involved in BFR training will be enough to produce impressive results.

This restriction of blood fatigue muscles and leads to the accumulation of lactic acid, which eventually pushes the body to “adapt” by building stronger and stronger muscles. It is a validated and well-researched training method used by physical therapists, rehabilitation specialists and personal trainers to help patients and clients gain strength with minimal musculoskeletal stress. There is also a large variation in the quality and characteristics presented when it comes to the band options that can be implemented in the course of BFR training, which speaks of overall safety in its application. I've learned that recovery training is rather an art by doing something now for future benefits, without expecting an acute benefit immediately outside of some changes in brain chemistry or responses to opiates.

Blood is the body's delivery system of oxygen, nutrients, glucose, hormones and other compounds needed to stay alive, let alone for lifting weights, jumping, running and the like. This type of restraint training is good for people with injuries or physical limitations to help build muscle. With regard to changes in VO2, a research study of the simple walking protocol showed no advantage over unrestricted walking. For those who are curious and want to start BFR training, I share with you what you can do not what you should do.

People with heart conditions, blood clot problems, cancer, and those who are pregnant should consult a doctor before attempting occlusive training. Many of these same effects can be obtained with regular exercise, but they are easier to obtain with BFR training, especially for people who cannot tolerate heavy loads or intense aerobic exercise. The first thing to know about BFR is that the goal is not to completely cut off the blood supply to a muscle. If you've contacted an experienced trainer to make sure everything is OK and these kinds of problems persist, your body may not respond well to this type of training.

Walter Gerstner
Walter Gerstner

General web trailblazer. Hipster-friendly beer buff. Typical zombie specialist. Typical travel maven. Proud bacon buff.

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