Blood Flow Restriction Training At Your Fitness Facility
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As a personal trainer, fitness enthusiast, or facility owner, providing members with beneficial rehab techniques has its constant challenges, especially for members recovering from injuries or surgeries. For them, their road to recovery is a long process. A growing trend looking to speed up recovery is blood flow restriction (BRF). Its low impact loads combined with producing an ideal environment for muscle strength makes it a revolutionary approach to recovery.
What Is Blood Flow Restriction Therapy?
Blood flow restriction therapy, also known as occlusion training, is the process of mitigating blood flow to and from a working muscle while performing low resistance training. Blood flow resistance training is proving itself to be a worthwhile form of rehabilitation training in addition to its uses in weight training.
How to Perform Blood Flow Restriction
To perform blood flow restriction, a BFR band or cuff is affixed onto a limb to reduce the amount of venous blood flow from a muscle while allowing blood to flow to the muscle. The pressure applied by the cuff is typically between 40%–80%; factors that determine pressure percentage include the cuff width, cuff material, and the limb’s characteristics.1 After the cuff has been applied with the appropriate pressure, users then typically perform low load exercises, where the load weight can be as low as 20% of the one-rep max.2
Benefits of Using Blood Flow Restriction
Improved Recovery Times
Increased Muscle Strength
Minimizes Joint Strain
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B Strong Belt Sets - BFR (Blood Flow Restriction)
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References
1 Patterson, Stephen D, et al. “Blood Flow Restriction Exercise: Considerations of Methodology, Application, and Safety.” Frontiers in Physiology, Frontiers Media S.A., 15 May 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6530612/.
2 Cook, Terri. “Blood-Flow Restriction Therapy Rapidly Rebuilt My Body.” Outside Online, Outside Magazine, 22 May 2019, www.outsideonline.com/2393910/blood-flow-restriction-therapy.