تمرین BFR (محدود کردن جریان خون)

WHAT IS BFR TRAINING AND WHAT IS IT BASED ON?

What is BFR training based on?
The goal of restricting blood flow
Where was BFR first used and where has it been most scientifically proven?
Ischemia training
What material is used?
The vascular system

THE MECHANISMS OF HYPERTROPHY WITH BFR

How does blood flow restriction training work?
Increased lactic acid accumulation and metabolic stress
Myokines (Interleukin-6)
Hypoxia, Ischemia (Low Oxygen), and ROS
ROS (reactive oxygen species)
Increased activation of fast twitch fibers
Cellular Swelling
Hormonal Factors – Increases in Testosterone, GH and IGF-1
Growth Hormone Increases
IGF-1 Increases
Increases in IGF-1 after BFR training
Testosterone increases
Activation of mTORC1 and muscle protein synthesis
Myostatin reductions
Muscle damage with BFRT

SPECIFIC ADAPTATIONS OF BFR TRAINING

Local mechanisms (at the cellular level) of BFR Training
Muscular and cardiovascular adaptations
Hypertrophy of type I fibers
The crossover effect with BFR
Musculature effects without BFR

THE SECURITY OF BFR TRAINING

Data and studies on the security of BFRT
Research and studies on BFRT security
Cardiovascular safety, muscle damage and oxidative stress
Cardiovascular risk in population with risk factors

RISKS AND CONTRAINDICATIONS OF TRAINING WITH BFR

How do you know the risk of BFR training?
Variables that must be monitored to minimize the risks
How to assess the risks of BFR training
BFR training for people suffering from any type of pathology
The ankle-brachial index

DEVICES FOR BFR TRAINING

Compression bandages
Inflatable compression cuffs (Kaatsu)
Medical tourniquets
Occlusion bands with adjustable strap

PRESSURE LEVEL AND HOW TO CALCULATE IT

How to measure BFR band pressure subjectively
Capillary refill time

TYPES OF BFR TRAINING

Blood Flow Restriction in the absence of exercise
Blood Flow Restriction with aerobic exercise
Blood Flow Restriction in strength training
Maximum recommended time with BFR
Intermittent BFR Training
Recommended pressure with BFR
Sets and repetitions approach
Training with BFR and loads over 40% of 1RM
Systemic effect with BFR training
Strength training with BFR in elite athletes

BFR TRAINING GUIDE FOR HYPERTROPHY AND STRENGTH

How to place the occlusion bands
On the arms
On the legs
Forearms and calves
Place bands on the calves?
Pressure of occlusion bands
Different types of exercises
Multi-joint exercises
Isolation exercises
BFRT loads
Table of 1RM percentages and number of repetitions
Training volume
Training frequency
BFR Intermittent YES or NO
Sets and repetitions
Starting with training and adjusting pressure
Initial feelings with BFR training
Mind-muscle connection
Exercises, sets, and repetitions with BFR
Biceps
Triceps
Forearms
Quadriceps
Hamstrings
Calves
BFR training on muscles not receiving BFR

SUPPLEMENTATION AND TRAINING WITH BFR

Recommended or useful supplementation with BFR training
Creatine Monohydrate
Instructions for use and creatine dosage
Beta Alanine
Instructions for use and beta alanine dosage
Betaine
Instructions for use and betaine dosage
Electrolytes
Instructions for use of electrolytes

L-CARNITINE AND BFR TRAINING

Why does BFR training promote hypoxia?
Neuromuscular fatigue and hypoxia
Acetylcholine, neuromuscular fatigue, and L-carnitine
Benefits of L-carnitine on hypoxic stress
The role of serum L-carnitine in biological functions
Instructions for use and L-carnitine dosage

CONCLUSIONS

BFR training and advanced protocols
Final recommendations

About the author
SPORTING AWARDS
REFERENCES