- Trending Categories
- Data Structure
- Operating System
- MS Excel
- C Programming
- Social Studies
- Fashion Studies
- Legal Studies
- Selected Reading
- UPSC IAS Exams Notes
- Developer's Best Practices
- Questions and Answers
- Effective Resume Writing
- HR Interview Questions
- Computer Glossary
- Who is Who
Olympic Athletes Are into Blood Flow Restriction Training
In recent months, a celebrity trainer has been all over the news with his new workout technique: Training with Blood Flow Restriction (BFR). This trainer believes that BFR — which requires wrapping a band around your upper arms or thighs and sitting on an incline bench to restrict blood flow in those areas—can offer fitness benefits without requiring heavy lifting. But is this form of training legit? And do Olympic athletes use it?
We'll look at the facts and answer these questions in this post on blood flow restriction, aka occlusion training. We'll also look at what makes BFR such a hot topic in weightlifting.
Blood Flow Restriction
As you may know, your muscles get their oxygen supply directly from the blood flowing through them. This blood flow is necessary for growth when lifting weights, as it brings in more nutrients and removes more waste from the muscle tissue. But when you put a band around your arm or thigh to restrict blood flow, muscles don't get much blood because blood can't flow into them. This means that the volume of each muscle cell stays smaller, and your body doesn't have enough oxygen to create the energy required for growth.
Many fitness experts believe this doesn't mean that BFR workouts aren't worth doing. Many claims that taking away blood flow can provide some of the same benefits as lifting heavy weights. According to these experts, lifting with limited blood flow will prevent your muscles from getting sore and can give you a similar level of strength without requiring as much time in the gym. This type of training is called "Blood Flow Restriction" (BFR).
How does BFR Work?
Since BFR involves a kind of compression that prevents blood flow, it can be applied to several different types of muscles. You can use it to work specific muscle groups, such as the biceps and chest, or a larger area like your legs. In both cases, the goal is to prevent oxygen-rich blood from flowing into muscles while other areas of your body continue getting the oxygen necessary for growth.
To apply BFR, you must wrap a band around your arms or thighs. Many people use kinesiology tape for this, but you can also use a special elastic band. Once the band is in place, you need to lower yourself onto an incline bench and complete several repetitions of biceps curls or leg presses. Because the band's pressure on your muscle restricts circulation, it's easy for you to spot-focus on specific regions of your body. Many fitness experts recommend using a resistance band to warm up your muscles and increase circulation before lifting weights.
But is this type of training effective? Does it offer any benefits to your muscles and strength?
The Truth About BFR
Many trainers use BFR to get results in the gym, including celebrity trainers like Mehdi Jaziri, who's been all over the media for his new workout technique. But many fitness experts disagree that BFR is an effective way to train. Many argue that BFR can be counterproductive because it provides little resistance. For your muscles to benefit from lifting weights, your body has to produce enough force to overcome the resistance of those weights. But BFR does not require your muscles to lift heavy weights, which means they're not exerting enough effort to grow.
On top of that, many trainers argue that BFR might lead to muscle deterioration. This is because restricted blood flow prevents the delivery of protein and hormones into muscle tissue, damaging muscle fibers on a cellular level and making it more difficult for muscles to recover after workouts.
But the most important thing to consider is the fact that BFR may put your health at risk. Injuries are something that most people associate with working out, but they're not necessarily preventable. When you use a BFR workout, you can easily develop muscle tears and strains, which can make it difficult for you to lift weights with proper form, and they can lead to severe problems in your joints or blood vessels.
In short, BFR is not a complete workout without the risk of injury. And as it stands now, no research shows that BFR offers any benefits to your muscles unless you're doing it for fun and recreation—not to get fit or strong. If you want the benefits of BFR, you need to lift it with proper form and refrain from using BFR because it's not supported by research.
So, does BFR work? Does it even work better than lifting heavy weights? It turns out that this "new technique" may not be completely new at all.
The Truth Behind BFR Training
For years now, Olympic weightlifters have been using BFR to improve strength and power while preventing muscle soreness. While they don't use a band around their arms, they wrap their legs with elastic wraps, which is exactly what bands are designed to simulate. But these athletes can lift over a hundred pounds during their workouts, which suggests that BFR works best when lifting heavy weights. There are a number of companies dedicated to producing the best BFR tools. But if you've tried BFR, you may have noticed that this equipment is costly. After all, there's nothing in existence that does what these products promise to do, making many people wonder if this market is just a way for companies to cash in on the hype.
The truth is that some fitness experts like Mehdi Jaziri use BFR for their workouts, which can help them lose weight without increasing their workout time. It's not a complete exercise and doesn't provide the same benefits as lifting weights properly.
The truth is that BFR-based workouts are notorious for being ineffective. They promote them because they're fun. If you want to get fit and strong, start lifting weights using proper form with heavy weights. And if you want to be more popular and get more money, always tell people what they want to hear and make them believe that BFR produces results. The reality is it gives you a fun time trying to convince people otherwise.
Kickstart Your Career
Get certified by completing the courseGet Started