Blood flow restriction (BFR) training
Blood flow restriction (BFR) training, also known as occlusion therapy or Kaatsu training, is a method designed to enhance muscle size and strength through controlled compression. This technique involves wrapping a device, similar to a blood pressure cuff, around the upper part of a limb to restrict blood flow while exercising. By limiting the return of blood to the heart, BFR training can create a situation where the muscles are filled with blood, tricking the body into perceiving a more intense workout than actually occurs. This process is believed to increase the production of lactic acid, stimulate muscle fiber breakdown, and promote rapid muscle growth, making it appealing for both athletes and those recovering from injuries.
While BFR training has gained popularity since its development by Yoshiaki Sato in the 1960s, it also poses risks, including the potential for blood clots and limb damage. Therefore, it is crucial for individuals considering this training method to seek guidance from qualified professionals, such as physical therapists, to ensure safe practice. Further research is also needed to fully understand the implications of altering blood flow in this manner, particularly regarding cardiovascular health.
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Blood flow restriction (BFR) training
Blood flow restriction (BFR) training is a technique used to increase muscle size and strength. It is employed by physical therapists as well as body builders and athletes. It is also known as occlusion therapy. It involves using some form of compression device wrapped around the upper portion of a limb to restrict blood flow. The controlled restriction of blood flow causes changes in the muscle cells. Proponents say these changes promote rapid growth in the muscle cells, allowing faster healing for injured limbs and increasing strength and performance of healthy limbs. However, the practice carries the risk of cutting off too much blood flow or causing blood clots, and should be done under the supervision of a physical therapist or another trained professional.
Overview
Blood flow restriction training is also known as Kaatsu training. This name was given by the person generally credited with developing the method, Yoshiaki Sato. While maintaining a kneeling position for a long period during a Buddhist prayer service in 1966, Sato noticed that the muscles in his leg swelled much like they did while he exercised.
After years of experimentation that sent him to the emergency room at least once with a blood clot, Sato developed a technique for using a compression device around his limbs that increased the effects of exercise. He called this Kaatsu training. The technique has been popular in Japan for years and eventually spread around the world.
BFR training involves using a compression device similar to a blood pressure cuff that is applied to the upper portion of an arm or leg prior to exercise. Specially made devices exist for this purpose, but some people use compression bandages or tourniquets wrapped around the limb. The device or band is applied so that the blood carried by arteries that are deeper in the limb can get into the arm or leg, but the blood in the veins, which are closer to the surface, cannot flow back to the heart. In most cases, the aim of BFR training is to restrict about 50 to 80 percent of the blood flow to the limb.
The person then engages in exercise with the device in place. This forces blood to fully fill blood vessels and muscles that proponents of the technique claims tricks the brain into believing the body is exercising harder than it really is. This increases the production of lactic acid, the substance that makes muscles burn when a person uses them strenuously. Lactic acid breaks down muscle fibers so new ones are made. The technique is also said to increase other hormones and chemicals related to muscle growth. Therefore, proponents claim, BFR training promotes fast buildup of new muscle, which is said to be beneficial to both patients recovering from an illness or injury and those who are building muscle for athletic purposes.
Medical experts caution against using the technique without supervision of a trained expert. They point to the risk of blood clots and damage to the limb. They also note that additional studies need to be performed to determine what effect altering blood flow in this way will have on the heart.
Bibliography
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