Thursday, March 28

The curious technique that promises improvements in the gym in a short time and that requires supervision


The world of health and training is full of new research and techniques that seek the maximum benefit in the shortest possible time. Deprivation of the normal blood supply to our muscles is one of them. Let’s explain it.

Blood flow restriction training is a technique that restricts blood flow in the arms and/or legs during exercise to aid in the rehabilitation of injuries, tendonitis, post-surgery, and even optimize the performance of competitive athletes.

The best way to describe the technique would be like this: Like un tourniquet or cuff (similar to when you get your blood pressure taken) wrapped around each of your legs, making simple exercises much more difficult.

The goal of blood flow restriction is provide the same benefits as lifting heavy weightssuch as increased muscle mass and strength, through low-intensity training.

As a result of this technique, your muscles work harder to contract and you fatigue sooner than if blood flow were not restricted. This is a good thing because it means you get the same benefits as a strenuous workout, but in a less intense way.

Therefore, you are less likely to be injured while building your strength safely. Hence, it is widely used in rehabilitation and other recovery processes.

According to practitioners, what makes BFR training unique is that there are many studies that continually support its effectiveness in various groups of people. The scientific literature has been endorsing this technique for many years.

How long should BFR training be done?

BFR training aims to prevent muscle atrophy (loss of muscle mass) and encourage hypertrophy (gain of muscle mass), even when weight cannot be lifted.

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According to research, this treatment has been applied to populations at risk for prolonged periods ranging from two to six months, Always under the supervision of a professional.

It is unclear whether that same training prescription would apply in unsupervised settings, but in general, an eight to 12-week BFR aerobic and endurance program is recommended.

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Who should or should not do BFR training?

BFR training is a universal tool that can help just about anyone. People who have trouble carrying or lifting heavier weights due to injury, surgery, or other medical problems.

Experts recommend undergoing a evaluation by a BFR instructor who can offer a detailed assessment of your medical historyyour history of physical activity and other factors that may be relevant to determining if you are a good candidate for it.

As with any treatment, BFR training may carry some risks. There is a small risk of muscle damage or an excessive cardiovascular response, such as hypertension.

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