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Fun With Tourniquets: Blood Flow Restriction Training

 

What is Blood Flow Restriction Training? 

 

Blood flow restriction training (BFR) is a method of training that has rapidly gained popularity in the last 5-10 years both in the athletic performance and rehab spaces. However, it is not actually a new concept - experimentation with BFR began over 50 years ago, and it has been extensively studied and refined since then.

 

Put simply, BFR involves the application of tourniquets around the arms or legs while lifting weights or performing low intensity aerobic activities. The tourniquets are usually set to a specific individualized pressure that prevents venous blood flow from leaving the limbs but does not completely occlude arterial blood flow into the limbs. For resistance training, the pressure is typically applied for several sets of each exercise and then released in between exercises to allow blood flow to reperfuse the limbs. For low intensity aerobic activities, the pressure is usually applied in bouts of...

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