BFR (Blood Flow Restriction)Bands - Upper Body Workout
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Here's how I structure a 20 minute blood flow restriction workout.
BFR has many different uses: rehabilitation of an injury, endurance gains and strength gains. The protocols are different.
Blood flow restriction training (BFR) works by restricting blood flow to the veins, but not the arteries. When you restrict blood to the veins but leave the arteries open, you deliver blood to the target muscle without letting it leave.
By reducing the amount of blood that can leave your muscles, the concentration of lactic acid in the blood significantly increases and waste materials accumulate, which creates a lot of metabolic stress. This simulates a much harder and prolonged exercise than you have actually performed and tricks your body to release more growth hormones, leading to an increase in muscle strength, size, and endurance.
A few other other advantages are it increases your recovery rate via increase blood flow (after bands removed), it increase activation of fast twitch fibres (great news for climbers), it enhances bone healing and has been shown to increase your metabolism in the hours after a BFR workout.
I use @airbandsbfr so I can control the blood pressure safety and on a timer app. They are more expensive than the plain bands you see about but with those you have no idea what blood you're cutting off and for how long.
Enjoy! Follow me on Instagram @anna.davey
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