BFR stands for blood flow restriction. It is a type of training exercise that has become increasingly popular with professional athletes. The great thing about BFR is that it can be quickly adopted by anyone looking to get into shape.
The science behind blood flow restriction therapy is complex, and in this article, we will attempt to explain how BFR works, the many benefits they provide, and how you can adapt it to your daily exercise.
Afterward, you can check out Source Fitness to purchase a BFR kit for yourself.
What is Blood Flow Restriction Training
Created by Dr. Yoshiaki Sato in Japan, blood flow restriction therapy (BFR) is a physical training exercise used to increase muscle mass and endurance. It works by cutting off blood circulation to specific muscle groups using elastic bands or tourniquets and wrapping them at the top of the limb. By cutting off blood circulation to your muscle, you can increase your muscle workout with lighter weights.
Blood flow restriction training works by cutting off blood restriction to your muscle group and only allowing oxygen-rich blood produced from your major arteries to fill these targeted muscle groups. This does standard exercises that an athlete does regularly, exponentially harder and significantly increases wear and fatigue on the muscle. When the cuff is removed, the blood quickly enters the muscle group, which boosts muscle recovery post-workout.
Because of this, practitioners of BFR can get intense workouts with lighter weights and, more importantly, reduce the impact of the heavier weight on your body, which can lead to long-term ligament and bone damage. This is crucial for athletes who need to maintain or build on their current physique but can’t afford the setbacks when injured during training. Olympians have adopted BFR wholesale to improve their muscle gains and reduce the chance of injury, so they are fully ready to compete on the big day.
Boosts Muscle Hypertrophy
Muscle hypertrophy is the increase in the size of one’s muscle cells. After constantly working out of a muscle group, your body eventually reacts to the new requirement of your muscle by increasing the protein synthesis in that muscle, increasing the size of your muscles. This usually takes time and a steady workout regimen, but with BFR training, the time for muscle hypertrophy to occur is significantly reduced.
Increases Cardiovascular Endurance
Using BFR increases your blood pressure and heart rate when working out, significantly increasing your cardiovascular endurance. This is expounded when performing aerobic exercises, such as BFR, on your legs while cycling. Like how BFR can increase your muscle mass with lighter weights, BFR can improve your cardiovascular endurance with lower aerobic exercise time.
Blood Flow Circulation Makes For a More Efficient Workout
BFR has become incredibly popular among athletes mainly for its efficiency and low impact on the body. However, these benefits do not have to be exclusive to professional athletes. BFR is easy to adapt to your workout, and there is no reason you shouldn’t give it a try.