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Low‐intensity resistance exercise with blood flow restriction and arterial stiffness in humans: a systematic review

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Repost from @helms3dmj Literally time to strap i

Repost from @helms3dmj

Literally time to strap in for this one folks! Blood Flow Restriction training: hypertrophy training with light weights made as just effective as heavier weights by putting a wrap or cuff around an arm or leg! It sounds like a gimmick, but there are actually two decades of published research looking into this intervention. On this @ironculturepodcast episode @omarisuf and I are joined by returning guest and physical therapist Dr @nicklicameli and Dr Nick Rolnick (@thehpm ), a first timer Iron Culture guest who has not only published peer reviewed articles on BFR for bodybuilding, but also uses it extensively in his practice as a physical therapist (@thebfrpros ). Not only do we learn about BFR in this episode, and it’s implications for mechanisms of hypertrophy among other things, but it serves as a foil to better understand gimmicks vs the real deal in fitness.

As always were available on YouTube, Spotify and iTunes and I have a link to our podcast in my bio @helms3dmj

WE WANT TO HEAR FROM YOU! Tell us why YOU plan to

WE WANT TO HEAR FROM YOU! Tell us why YOU plan to make BFR part of your professional toolbox in 2021! ✔️🗓
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For more info on our virtual, on-demand BFR course for rehab and fitness professionals, check out the link in our bio!

Take a guess before you swipe over ⏩⏩ and read

Take a guess before you swipe over ⏩⏩ and read our answer! 🧐
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Our founder & course creator @thehpm is dedicated to bringing his clients #thejoyofpainfreemovement 🤸🏻‍♀️ and so our final reason for incorporating BFR into your practice is to give you another tool to bring that joy 🎈to your clients too! BFR has been proven to improve quality of motion and decrease pain with chronic conditions such as OA. 🙏🏼

BFR can open multiple revenue streams for your Phy

BFR can open multiple revenue streams for your Physical Therapy or Personal Training practice. 💸 Those of us with an entrepreneurial spirit recognize that long term survival of a business depends on having multiple income streams. 📊With in-person BFR, remote BFR, BFR programming, and BFR cuff rental all as options, you can increase your earning potential AND your potential to help your clients!

If you’re not using BFR yet, you’re missing ou

If you’re not using BFR yet, you’re missing out on one of the most important tools ⚒🛠 in your professional toolbox. Implementing BFR in your practice is another step towards becoming the best provider 🤩 you can be. 🙏🏼 #Resolvetoevolve this year with The BFR Pros virtual BFR course, available now for rehab and fitness professionals!

In 2020, C*V*D’s arrival introduced many patien

In 2020, C*V*D’s arrival introduced many patients to telehealth, and many clients to virtual fitness. In 2021, there is growing demand for BFR providers to provide remote services to their clientele. Some options The BFR Pros recommend for practitioners to grow their virtual BFR business include: ⤵️
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☑️ Inclusion of BFR in a telehealth rehab program where indicated 💻
☑️ Inclusion of BFR in a strength & conditioning program when your client doesn’t have access to the wide range of weights they would in a gym 💪🏼
☑️ Independent BFR programming with check-ins for progressions with those patients who are familiar with BFR and are advancing out of their rehab protocols 📈
☑️ Cuff rentals for clients who will be using BFR short-term and don’t want to invest in a pair of their own cuffs 💰
We want to hear from you! Which remote strategies have YOU utilized with your clients to keep them happy, strong, and pain-free during this time?

With the addition of BFR to your practice, you’l

With the addition of BFR to your practice, you’ll be positioned to reach maximum potential with increased referrals from those doctors who are seeking this service for their patients. That sounds like a good 2021 goal to us! #resolvetoevolve this year with The BFR Pros! 💪🏼🙏🏼

Lots of you may have made personal self-improvemen

Lots of you may have made personal self-improvement resolutions for New Year, but at The BFR Pros, we believe that those who work in health & wellness should always be striving to improve as practitioners too! This week, we’ll be sharing 5 reasons why learning to use BFR with your clients should be on your 2021 Resolutions list. Resolve to evolve with The BFR Pros!

BFR TRAINING AND CENTRAL HEMODYNAMICS During any

BFR TRAINING AND CENTRAL HEMODYNAMICS

During any type of exercise, there is a change in peripheral blood pressure to match the demands of the task. However, not many people consider that there is also a change in central hemodynamics - namely the pressure that the aorta experiences with every pump of the heart. This is known as central blood pressure.

Central blood pressure elevations can be potentially detrimental to an individual because it makes the heart work harder to get the blood through to the exercising muscles and the rest of the body. Over time, increases in central blood pressure can create changes in the ability of the artery to vasodilate - known as arterial stiffness. Chronically, higher values of arterial stiffness has been thought to contribute to adverse events in the cardiovascular system.

In order for BFR training to be deemed as safe, it should not pose a significantly higher ability to change central hemodynamics over heavy-load alternatives. This systematic review attempts to synthesize the current level of evidence on central hemodynamic changes with BFR training.

Hint: we need way more research.

What is BFR training? Here are some definitions i

What is BFR training?

Here are some definitions in the research. What do they all have in common? Reduction, not occlusion of arterial inflow and prevention of venous return. Applied to the proximal portion of the limb during exercise. And yes, I couldn't get away from citing myself. I suck.

How do you define BFR training?

Launching in December! Happy to continue our partn

Launching in December! Happy to continue our partnership with Kinesport to deliver world class blood flow restriction education to your fingertips. This time- in French! If you are a French speaker and want to learn about #BFRTraining in French, this is the SPOT! Check out kinesport.fr for all the details....and stay tuned for a new announcement soon regarding our partnership! 🏋️‍♀️🏋🏻‍♀️ #ChaseThePump

🚨🆕 𝐎𝐔𝐕𝐄𝐑𝐓𝐔𝐑𝐄𝐒 𝐃𝐄𝐒 𝐈𝐍𝐒𝐂𝐑𝐈𝐏𝐓𝐈𝐎𝐍𝐒 𝐀̀ 𝐏𝐀𝐑𝐓𝐈𝐑 𝐃𝐔 𝟏𝐄𝐑 𝐃𝐄𝐂𝐄𝐌𝐁𝐑𝐄 𝟐𝟎𝟐𝟎 pour notre formation BFR en e-learning en partenariat avec @thebfrpros et Nicholas Rolnick !

Au programme 4h de vidéos au cours desquelles :
-Présentation et bases scientifiques du BFR
-Indications, contre-indications
-Méthodologie du BFR et présentation des différents dispositif
-Utilisation des mesures par doppler (mesure du LOP
-Revues de littérature
-Applications pratiques générales : Force, trophicite, exercices isolé et fonctionnels, activité cardiovasculaire.
-Indications du BFR, algorithme, planification et méthodologie appliquée
-Applications pratiques en réhabilitation
-Pathologies articulaires et cartilagineuses
-Pathologies tendino-musculaires
-Applications post-opératoires
-Applications en Return to Play

Cette formation est également disponible en format mixte: 4h de e-learning + une journée de pratique.

Voici nos prochaines dates :
-Lyon 7 mars 2021
-Plailly 8 mars 2021
-Nantes 9 mars 2021
-Bordeaux 10 mars 2021
-Aix 12 mars 2021
-Strasbourg 13 mars 2021

Programme et informations 👉 𝐡𝐭𝐭𝐩𝐬://𝐛𝐢𝐭.𝐥𝐲/𝟐𝐇𝐆𝐡𝐙𝐞𝐊

#kinesport #partagergrandit

EXPLAINING PROXIMAL HYPERTROPHY WITH BFR TRAINING

EXPLAINING PROXIMAL HYPERTROPHY WITH BFR TRAINING

Blood flow restriction, or BFR training involves use of a cuff applied to the proximal most part of the arm or leg most commonly using an applied pressure that is personalized to the individual such that they are never exercising above full occlusive pressures. While BFR training can produce significant gains in muscle hypertrophy using less weights than normal (20-50% 1RM), there is also the observation that unoccluded trunk muscles, like the gluteus maximus or pectoralis major undergo hypertrophy from BFR training. This is known as proximal hypertrophy and some have suggested this may be due to hormonal effects (likely false) from the intensity of training but there may be a simpler explanation - simply fatiguing the muscles distal to the cuff produces significant increase in proximal muscle fiber recruitment that over time, leads to muscle growth. Important to note that proximal hypertrophy should be considered a BONUS to BFR training, not something we should directly try to elicit. If we want proximal hypertrophy - train the muscles DIRECTLY and HEAVY! That is - unless there's an injury...

This is just one small sample piece of educational material in @thebfrpros 4.5 hour ON DEMAND online BFR training course. Today is THE LAST DAY to grab this course plus everything that it comes with for $159.99 with code BFR140 at bfrtraining.com!

Have you heard about BFR training? If you follow m

Have you heard about BFR training? If you follow my account you'll know I'm all about BFR training and love how it makes me and my clients/patients feel. I recently launched a 4.5 hour unbiased online course that goes over everything you'll need to know to be proficient at blood flow restriction training. We showcase ALL of the major players out on the BFR training market, so there will be a device for YOU along with private discount codes to get even more savings!

The feedback we've been having has been so amazing too! here is some of the snippets:

❓What did you like most about the course?❓
"Great content, explained both the scientific basis and practical application of BFR very well"
"In depth knowledge. Breaking down research to not only use clinical experience, but to also rely heavily on research. Additionally, appreciated the high level of science incorporated, not simplifying the explanation of mechanisms and theory."
"The concise information, and the simple explanations of basic BFR application."
"The science backed by research not for just BFR but also on things such as disuse and lack of exercise"

Not to mention, if you're a rehab or fitness provider, you'll get 4 hours + of continuing education!

‼️Post below if you're interested in getting a discount to the course! Anyone else that's taken the course, also please feel free to post and show your support! We would truly appreciate it‼️

Our article on maximizing muscle hypertrophy with

Our article on maximizing muscle hypertrophy with #BFRTRAINING was just made open access aka FREE. If you want to learn, now is the time! Link in bio!

#nsca #bodybuilding #bfr #occlusiontraining #bloodflowrestriction

Speaking on low-load blood flow restriction traini

Speaking on low-load blood flow restriction training, fatigue and plausible hypertrophic mechanisms tomorrow at 2-2:50 pm EST for the #nscanationalvirtual conference. Should be fun and if you know me, I always try to keep my presentations spicy 🌶🌶 with some great illustrations from my boy @pheasyque. Register for the conference by heading to the @nscaofficial page or swipe up on my story post. Hope to see you there getting spicy with me 🌶

Some feedback from our online blood flow restricti

Some feedback from our online blood flow restriction training course.

Check the link in bio and get access to the first 3 modules for FREE and see for yourself!

If you're curious about learning about BFR, we've

If you're curious about learning about BFR, we've created an online course that goes over how to integrate BFR safely and effectively into your training so you don't end up doing silly things like this! Check it out by clicking on the link in the bio!

#Bodybuilding and #Bfrtraining. This is an area e

#Bodybuilding and #Bfrtraining.

This is an area extremely ripe for research as there are tons of opportunities to expand the current knowledge base on how to optimize hypertrophy using BFR aerobic training. Right now, we don’t know too much.

THE BFR PAIN RELIEF BAROMETER BFR training promot

THE BFR PAIN RELIEF BAROMETER

BFR training promotes considerable pain relief and this has been shown in numerous clinical research studies (Ferraz, 2018; Giles, 2017; Hughes, 2019). Recently Hughes (2020) set out to discover some of the mechanisms thought to be responsible for the analgesic effects of BFR and saw that exercise-induced discomfort likely plays the largest role in promoting local effects despite observations of a systemic effect (albeit to a much less extent).

What have you found beneficial for pain relief using BFR? Hit me up in the comments.

Addressing the pain-relieving properties of BFR training is one area of our upcoming 4-hour online BFR training course launching soon! Post below if you're interested!

Source: Hughes et al. (2020). The effect of blood flow restriction exercise on exercise-induced hypoalgesia and endogenous opioid and endocannabinoid mechanisms of pain modulation.

PROXIMAL HYPERTROPHY Proximal hypertrophy is a com

PROXIMAL HYPERTROPHY
Proximal hypertrophy is a common observation in multi-joint BFR training exercises in both aerobic and resistance training protocols. There have been many proposed hypotheses as to why this occurs but it likely is not that complicated: The accelerated fatigue of the muscles distal to the cuff require a larger contribution of the muscles proximal to the cuff to complete the movement.

We’re gearing up to launch our 4-hour rehab and fitness online BFR training course. Be the first to know when it goes on sale for a one-time only price of $99 by subscribing to our newsletter and following this account! Comment below or DM us with your email. We will be releasing the first module of the course for free! 👏🏻

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