![]() You MUST use a wider tourniquet to minimize this. This means that the small cuffs sold by many “BFR” manufacturers increase the risk of soft tissue damage. According to multiple research studies, WIDER CUFFS DECREASE THE PRESSURE NEEDED TO RESTRICT BLOOD FLOW. BFR works through the partial occlusion of blood flow. The biggest risk factors come from a few variables: improper tourniquet width, too much tourniquet pressure, and improper placement of the tourniquet.įirst up, we’ll tackle tourniquet width, which has been improperly interpreted by many in the fitness world. Hunt (2013) found improvements of 14% in capillarity vs. Other research has shown either no change or improvements in arterial compliance and stiffness with BFR (Kim 2009, Fahs 2011, Ozaki 2013, Ozaki 2011). Both considerably lower than that seen with heavy resistance training. During BFR heart rate values increase to 110BPM (Takano 2005). In contrast, while BFR training does increase both of these markers, research has shown blood pressure readings to only increase to 180/100mmHG. Blood pressure also reaches 255/190mmHG during simple bicep curls are seen (McDougal 1985)! And heart rates have been shown to reach 170BPM. During high-intensity training, blood pressure values as high as 480/350mmHG during heavy lifting (80%1RM). Let’s start with the incredible amount of stress that heavy resistance training places on the body. This is the second concern with the use of BFR…are we potentially damaging the heart and blood vessels with BFR? Is Blood Flow Restriction Training Safe on the Cardiovascular System? Studies have shown no increases in clots when BFR training programs are implemented (Hylden 2014). Both blood flow restriction training and heavy resistance training are associated with the release of several anti-coagulation factors (Jarrett 2004). Does placing a tourniquet and restricting blood flow increase-clotting risk?įortunately, several studies have examined these questions, and all support that BFR does not increase clot risk. This is the first and most obvious concern with the implementation of BFR. Is Blood Flow Restriction Training Safe? Does BFR Cause Blood Clots? ![]() Still, today, we’ll focus on the question of “Is Blood Flow Restriction Training Safe?” as there are several dangerous myths around the use of BFR. ![]() It can help us get patients stronger without loading injured muscles, tendons, ligaments, and joints to the point where we further damage the tissues. For the sports performance world, the ability to create muscle strength & hypertrophy at low loads, without the breakdown of muscle proteins, also makes it a possible addition to training programs. I’ve reviewed this research previously in the following articles. A huge amount of research has shown that hypertrophy (muscle mass) gains can be achieved at very low loads (20-30% of an individual’s one-rep max) versus conventional training requiring loads at 75% or more. This obliviously has HUGE implications in the rehabilitation world. Blood flow restriction training has emerged in the fitness and rehab worlds as the latest modality to help patients get their strength and muscle mass back faster than ever.
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