{"id":12223,"date":"2022-11-12T10:35:00","date_gmt":"2022-11-12T09:35:00","guid":{"rendered":"https:\/\/www.physiotutors.com\/?p=12223"},"modified":"2023-05-05T15:26:19","modified_gmt":"2023-05-05T13:26:19","slug":"blood-flow-restriction-training","status":"publish","type":"post","link":"https:\/\/www.physiotutors.com\/blood-flow-restriction-training\/","title":{"rendered":"Four Evidence-Based Reasons To Include Blood Flow Restriction Training In Your Program"},"content":{"rendered":"\n

This is a re-blog of a post written by Nick Licameli, DPT of the BFR Bros<\/p>\n\n\n\n

Introduction<\/h2>\n\n\n\n

We at the BFR Pros get asked all the time, \u201cWhat ar the reasons to integrate blood flow restriction training (BFR) into a program?\u201d You\u2019ve got questions, we\u2019ve got answers! Here are our top four evidence-based reasons (and the articles cited!) to include BFR training into your training regimen.<\/p>\n\n\n\n

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1. Increasing Muscle Hypertrophy and Strength Using Lighter Loads than Traditional Training (1, )2.<\/h2>\n\n\n\n
\"Low<\/figure>\n\n\n\n

For gains in muscle size and strength using traditional training, we typically have to use loads from 30-90% 1RM and & 70% 1RM, respectively. With low-load blood flow restriction training, we see similar gains in hypertrophy when compared to traditional heavy-load training. When it comes to strength, we see improvements in strength using low-load BFR when compared to traditional load-matched training. However, heavy-load traditional training typically outperforms low-load BFR, since strength is highly specific. The fact that we can illicit gains in muscle size and strength with light loads makes BFR a GREAT option for those who are load intolerant, such as when recovering from injury or surgery.<\/p>\n\n\n\n

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2. Increased Max Aerobic Capacity at Lower Intensities (3, 4, 5.)<\/h2>\n\n\n\n
\"Improved<\/figure>\n\n\n\n

Think BFR training is only for strength training? Think again! When performing aerobic exercise with BFR, we see improvements in VO2 max in healthy young adults, but also improvements in strength, power hypertrophy, and functional outcomes in the elderly.<\/p>\n\n\n\n

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3. Pain Relief (5).<\/h2>\n\n\n\n
\"Pain<\/figure>\n\n\n\n

Not only can BFR training help patients and athletes train with lighter loads to work around pain, it can also decrease the actual pain itself! We\u2019ve seen improvements in pain following ACL surgery as well as in those with generalized knee pain.<\/p>\n\n\n

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The Power of Blood Flow Restriction Training<\/h2>\n\t\t\t\t\t