How Best to Utilize BFR? (Part 3 of 3)

 

Part 3: Blood Flow Restriction Training - Putting it into Practice

Now that you understand the science behind BFR training, let's explore its practical application. Here, we'll delve into proper BFR technique, exercise selection, and safety considerations.

Gearing Up:

There are two main types of BFR cuffs: pneumatic cuffs that inflate with a pump and elastic wraps. Both can be effective, but pneumatic cuffs offer more precise pressure control.

Finding the Right Pressure:

The appropriate pressure for BFR training is crucial. It should restrict venous return without completely stopping arterial inflow. A common method to determine pressure is the "arterial occlusion pressure" (AOP) technique. This involves inflating the cuff until your radial pulse (at the wrist for upper body exercises or popliteal pulse behind the knee for lower body exercises) disappears momentarily and then releasing pressure until the pulse returns. Use a percentage of this AOP value as your training pressure. (Some sources say between 30%-50% for arms/upper body and 50%-80% for legs/lower body).

Safety First:

• Consult a healthcare professional: Before starting BFR training, especially if you have any pre-existing health conditions like heart disease, high blood pressure, or circulatory problems.
• Listen to your body: BFR training can create a strong burning sensation in your muscles. Pay attention to the pain level and stop if it becomes unbearable.
• Proper form: Maintain proper exercise form throughout your workout to avoid injury.
• Rest and recovery: Allow for adequate rest days between BFR workouts, similar to traditional weight training.

Exercise Selection:

BFR training works best with compound exercises that target multiple muscle groups. Here are some examples:

• Upper Body: UBE, bicep curls, bench press, rows, overhead press
• Lower Body: Leg press, leg extensions, hamstring curls, calf raises

BFR Training Protocol:

• Sets and reps: Aim for 2-4 sets of 15-30 repetitions per exercise.
• Rest periods: Keep rest periods short, around 30-60 seconds between sets.
• Training duration: Limit your entire BFR workout to 15-20 minutes.

Remember: BFR training is an intense technique. Start with lighter weights and gradually increase intensity as you get comfortable.

Disclaimer: This information is for educational purposes only and should not be taken as medical advice. Always consult with a healthcare professional before starting any new exercise program.