BFR Training

BFR Training is definitely a valid option for many different reasons, because it has many benefits. ⁣⁣
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First of all, it’s able to produce muscle growth with very light weight (as low as 15-20% of 1RM) thanks to the increased oxygen demand and metabolite byproducts build up, which accelerates fatigue build up within the muscle, increase motor unit recruitment as a response, and finally increasing mechanical tension on active muscle fibers. ⁣⁣
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A common misconception is that “BFR Causes Blood Clots”: in reality, if we look at the research on its “reported adverse effects” (Nakajima 2006), we can see that the data in this study supports a very low occurance of about 0.055%, appearing NOT to elevate the risk of blood clots. ⁣
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Importantly, we also know that following a BFR exercise bout, the rush of blood that goes back into the artheries and endothelial cells activates tissue plasma antigens, responsible for the breakdown of clots. (Clark 2011)⁣
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Of course, while it can be versatile for most people, it’s certainly not for everyone. ⁣
Introducing the right screenings to better determine appropriate candidacy for BFR training remains imperative! (Rolnick et al. 2021)⁣
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References: ⁣
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Nakajima et al. (2006). Use and safety of KAATSU training: results of a national survey. Int J KAATSU Training Res. 2(1):5–13. doi: 10.3806/ijktr.2.5⁣
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Clark et al. (2011) Relative safety of 4 weeks of blood flow-restricted resistance exercise in young, healthy adults.Scand J Med Sci Sports. 21(5):653-662. doi:10.1111/j.1600-0838.2010.01100.x⁣
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https://www.frontiersin.org/articles/10.3389/fresc.2021.697082/fu