By Dr. Marvin
We are excited to announce we are now offering blood flow restriction (BFR) training in office. While this modality has been gained massive popularity in recent years, it’s not a new to musculoskeletal care and performance.
The first research on blood flow restriction (BFR) training, also known as occlusion training, can be traced back to the late 1960s and early 1970s in Japan. The technique was initially developed by Yoshiaki Sato, a Japanese bodybuilder and weightlifting coach. Sato observed that wrapping a band or cuff around the limbs during exercise could lead to significant muscle hypertrophy and strength gains even with lighter loads.
However, it’s important to note that the scientific exploration of BFR training really gained momentum in the early 2000s, when researchers began to systematically investigate its physiological mechanisms and potential benefits.
I personally have been using this since 2010 during my personal trainer days running my own independent training studio and online platform. To me it’s the perfect blend of highly proven “meathead” performance benefits and legit rehab benefits.
Here are 7 proven benefits of many with BFR:
1. Increased Muscle Growth: BFR training allows you to achieve significant muscle growth even with lighter weights. By restricting blood flow to the muscles, it creates a metabolic stress response that stimulates muscle hypertrophy and strength development.
2. Improved Strength: BFR training enables you to increase strength levels using lower resistance. It activates fast-twitch muscle fibers and enhances neuromuscular adaptations, leading to improvements in strength and power.
3. Time Efficiency: BFR training can provide similar results to high-intensity workouts with shorter rest intervals. This time-saving advantage is ideal for individuals with busy schedules or those looking to optimize their training sessions.
4. Enhanced Endurance: BFR training induces a cardiovascular stress response, simulating a high-intensity aerobic workout. This improves endurance capacity, cardiovascular fitness, capillary density, and lactate threshold.
5. Faster Recovery: By increasing the release of anabolic hormones and growth factors, such as IGF-1, BFR training promotes muscle repair and recovery. It reduces muscle damage, inflammation, and post-exercise soreness, allowing for quicker recovery between training sessions.
6. Joint-Friendly: BFR training allows individuals to achieve muscle growth and strength gains without placing excessive stress on joints. By using lighter weights, it minimizes the load on joints while still eliciting muscle adaptation.
7. Rehabilitation and Injury Prevention: BFR training has shown promising results in rehabilitation settings with improved soft tissue healing rates. It can even facilitate the same muscle activation and strength gains from above in individuals recovering from injuries or surgeries. Additionally, BFR training can help prevent muscle loss during periods of immobilization or detraining.
It is important to note that BFR training should be performed under the guidance of a qualified professional to ensure safety, proper technique, and optimal benefits.
Remember, BFR training is a specialized training method, and it’s crucial to consult with a healthcare professional or a certified strength and conditioning specialist before incorporating it into your fitness routine.
