100% Training in 50% of the time

Blood flow restriction training or occlusion training, short BFR training is a scientific proven training method which is used in injury rehab and also in high performance athletic development.

Principle of operation

Due to pressure applied at the proximal limb part, blood flow in the limb is restricted. Oxygenated blood goes in but the blood return is limited, which creates an oxygen deprived environment in the muscle and the lactic acid concentration goes up (burning feeling in the muscle / pump). 

That results in muscle growth hormone production, more muscle fibre activation and strength & muscle size gains.

Also it can help reduce inflammation in muscles, joints and even tendons & ligament, which make it also useful as a recovery tool

All this with only a minimal load of 20-40% of the 1RM (maximal load with which one can do one repetition) 

That means less stress on joints and other structures and stimulating the muscle with little to no external weight addition, less muscle soreness.

Another advantage is the reduced training time, approx. 30-50% less time effort for the same results. 

Every package can be adapted (also only few of the sessions of the package) to BFR-sessions

Formula: 45 minutes BFR Training = 1 hour of the package

Warnings:

The risk of using BFR is relatively low but these things are to be considered:

DO NOT USE BFR if:

• you have a family history of clotting disorders (e.g. SLE [lupus],  haemophilia, high platelets)?
• you have level 1 hypertension (SAP> 140 mmHg)
• you have a past history of DVT (deep veins thrombosis) or pulmonary embolus
• you have had a haemorrhagic or thrombatic stroke

Seek medical counsil if before using BFR:

• you had surgery in the past 4 weeks
• you smoke
• you are on any medication including the contraceptive pill
• you have hypertension (SAP: 120-140 mmHg)
• you have a metal work in situ
• you have/had suffered from compartment syndrome
• you had history of injury to your arteries or veins
• you have a history to any of your nerves (including back or neck injury?
• you have diabetes
• any other medical conditions

Kacin et al., (2015). Clinical screening tool for risk assessment of subjects prior their inclusuin in blood flow restricted resitance training program