How Does Blood Flow Restriction (BFR) Help in Training?

How Does Blood Flow Restriction (BFR) Help in Training?

One of the newest training tools used in performance and rehab industries is blood flow restriction or BFR. It can help provide hypertrophy and strength gains. Strength coaches, physiotherapists, and individuals have testified how it helped them reach new levels of performance.

 

The training volume of an athlete is often limited by one’s ability to recover from training sessions. Athletes are always looking for ways to help them recover faster. That’s where blood flow restriction comes into play.

 

In simple terms, blow flow restriction is restricting blood flow to one’s extremities while training. Individuals use a tourniquet device for this purpose. Through BFR, one can achieve faster recovery that will lead to greater amount of high-quality training. The athlete will get more gains over time.

 

Blood flow restriction doesn’t cause any damage to the muscles. It doesn’t break down the fibers of the muscle, and at the same time increase recovery. According to studies, there is no increase in delayed onset muscle soreness after blood flow restriction.

 

BFR helps in improving the production of growth hormones, which is the key element in the synthesis of collagen. By improving collagen synthesis, the body increases its ability to heal ligaments and tendons.

 

Training can damage muscles. If the body has higher tendon breakdown than tendon synthesis, it can lead to tendon injuries. Increased levels of growth hormones lead to greater tendon stiffness and cross-sectional area.   

 

Growth hormone is also linked with the increased healing of the bones. Through blood flow restriction, an athlete could prevent stress fractures. BFR also improves insulin-like growth factor -1 or IGF-1. It fosters better protein synthesis that will help rebuild muscles.

 

Blood flow restriction is the last activity you should do before completing your gym session. You can do lower or upper body, but you should consider doing lower body if you want faster muscle recovery.   


Hottest news of today

Most recent news from all categories

What You Should Know Before Getting Liposuction

Cosmetic surgery is gaining in popularity, and one of the most popular operations is liposuction. This form of cosmetic surgery sucks the fat from beneath the skin. However, before you make an appointment with a liposuction specialist, go through this list of things you ought to know before you get…

Read More

No Food Makes You Fat - It’s the Amount You Eat

People always blame food for making them fat. Society has a love-hate relationship with food. People denounce food for their unhappiness, but look for food when they need comforting. One thing that people should know is that no food makes you fat. It is the amount you eat each day that makes you…

Read More

Five Foods That Help Keep You Hydrated

Dehydration sets in when you fail to replenish all of the water that you lost by sweating it out via exercise or just because of a very hot summer day. Below are five different types of food that you can eat to help keep you hydrated apart from drinking water. Cucumber With cucumber, you can hit two…

Read More

What 4 things can you do to cure emotional eating

Eating because of stress, excitement, sadness, or disappointment is so comforting. But eating beyond what our body needs is never healthy. People who eat their emotions away get so accustomed to it that they can hardly remember what feeling hungry is. Realizing bad habits is the first step. However,…

Read More

Fox4ward: Food and Your Mood

There's a growing body of evidence showing that choosing the right foods, can boost our mental health. Dan Godwin takes a look, in this Fox4ward.

Read More

Three ways grocery stores are working against your diet plans

It all comes down to marketing. The grocery store is not really interested in your diet plans, at least not any more than they are in selling you grocery items. Have you ever wondered why meats and produce are usually at the back part of the store? Basically, it is because those are essentials and…

Read More

Latest From Hottest

Most recent & hottest articles

How Does Blood Flow Restriction (BFR) Help in Training?

One of the newest training tools used in performance and rehab industries is blood flow restriction or BFR. It can help provide hypertrophy and strength gains. Strength coaches, physiotherapists, and individuals have testified how it helped them reach new levels of performance. The training volume…

Read More

Can You Be Fat and Still Fit?

Is it possible to be fat and still fit? Recent studies suggest that an overweight person doesn’t necessarily mean unhealthy. According to a study by the National Cancer Institute in 2012, overweight people lived longer than thinner individuals. Another study showed that some obese people have…

Read More