Health and fitness have become a higher priority for more and more people. Science has proven the importance of eating a balanced diet and exercising regularly to reduce illness, improve your quality of life, and extend your longevity.
Ideas about exercise continue to evolve. Fitness trends change and old ideas are disposed of, and new concepts arise.
Paseo Club continues to evolve to be at the forefront of many fitness trends. We pioneered bringing pickleball, reformer Pilates, HIIT (high-intensity interval training), and many junior programs to the club.
One new, cutting-edge system in fitness that we are excited about is blood flow restriction training (BFR). This system allows participants to use light weights but get rapid results.
In this article, we will explain what blood flow restriction training is, why it is so effective, and who it is a good fit for this method of exercise.
What is blood flow restriction training?
BFR training is a technique in which pressurized bands or cuffs (which look similar to blood pressure cuffs) are worn around the arms or legs to slow blood flow to specific muscles during training.
The cuffs trigger the body to build more muscle mass than it would otherwise at the selected training intensity.
How does it work?
The occlusion cuff restricts venous return (blood being pumped from the muscles back to the heart) though it does not restrict arterial blood flow (blood pumped to the muscles) to the same degree.
Lift lighter weights which is safer and less demanding
Muscles fatigue faster, and you will feel the “burn” quickly
Surges in growth hormone levels shortly after BFR exercise which improves results
Who can train using resistance cuffs?
People use much lighter weights with BFR training, which makes BFR training ideal for people that cannot lift heavy weights due to injury, age, or other factors. BFR training helps you to achieve the same results from low-intensity resistance exercises as those achieved through high-intensity resistance training (ex. weight lifting).
BFR is safe and effective for a wide variety of people.
Pre-op ortho patients
Post-op ortho patients
Active recovery populations
Bedrest and/or immobilized patients
Are there any risks?
Although blood flow restriction training is proven safe, and injuries resulting from this type of training are rare, there are several contraindications. Always be cautious and screen possible BFR users.
Below is just a small list of some of the many conditions contraindicated for BFR:
Jen Azevedo is a person of many talents. She is a tennis professional, pickleball professional, personal trainer, group exercise instructor, and the general manager of the Paseo Club. She loves the community at the Paseo Club and that it is also a safe and fun place for her daughter. Jen’s favorite activities are joining her tribe for trail races or her partners for tennis matches. Occasionally Jen slows down to relax with a book — she reads over 100 a year!