The Best training for your fit health/How blood flow training effects your body.

We do training for different purpose to maintain over health in a good way.Thats why you should know about all of them what you do.However BFT is one of best way for your good health.(BFT)Blood flow control training is a way to prevent blood flow to your arms and / or legs during exercise to help with injury repair, tendinitis, postoperative surgery (such as knee surgery), energy retention during recovery and even to improve the performance of competitive athletes. . While repairing an injury while training for my last race, my bodybuilder used BFR training as part of my tendinitis recovery process. This was a tool I had never used during some recovery times.

The best way to describe it is this: Imagine you are carrying a tourniquet or a blood cuff around your leg, making simple (or seemingly) difficult exercises. The first time I tried this procedure, my quads were more painful than I expected the next day. The type of pain I often felt was something I would feel a day or two after a heavy volume squat.

After several rounds of BFR training I noticed that the post-training pain was worse and my legs felt stronger and healthier. I was convinced that BFR training was over something and I was curious to know more about it this way. I was interested in better understanding how BFR training works, how it benefits people with different goals, and the risk factors associated with it. I spoke with Nicholas Rolnick, a physiotherapist and owner of Human Performance Mechanic in New York, about the benefits of BFR training and how it works to help almost anyone (regardless of age and background) recover better and perform better in the gym. Continue reading to learn more about this popular renewal process.

How does blood flow control training work? ....

To perform BFR training, a specially designed velcro cuff cuff is inserted into your arm or leg (or both). To determine your personal pressure, the cuff is connected to a hand-held device that blows the cuff until blood flow is blocked in the organ. This is known as arterial or occlusion pressure.

Once the blood flow is limited and the cuffs are removed from the handheld machine, you can do light or light weight exercises and produce a "pump" similar to when lifting weights or performing multiple repetitions. low. As a result of this process, your muscles work harder to reach and you get tired faster than when your blood supply was not blocked. This is a good thing because it means you reap the same benefits as strenuous exercise - but in a less strenuous way. Therefore, you are less likely to get injured while exercising safely.

During BFR training, Rolnick explains, he often does resistance exercises using four sets of each movement. "For example, you can do 30 repetitions in the first set followed by three sets of 15 repetitions with a break of 30 to 60 seconds between sets," he said. "BFR is usually used continuously - which means that the applied pressure is only released when the last repetition of the fourth set is completed."

This was the same format I followed when I used BFR training with resistance band exercises. Band movement, bridges and heel lifts often take twice as long to make me feel tired, feel challenged quickly while blood flow is blocked.

Although research into BFR training and its effects on endurance training do not guarantee as much of its benefits as resistance training, if you plan to use BFR while doing aerobics, Rolnick said there are a few ways to do this. "Generally when you exercise, it is done 10 to 15 minutes at a lower rate or less than 50% of your VO2max," he explained. VO2max refers to the maximum amount of oxygen you use during strenuous exercise. If you would like to measure the size of your VO2, there are a few ways to get that number, such as a treadmill test or a walk / running test done by your doctor. 

Benefits of blood flow prevention training.

In addition to gaining weight and strength, there are many benefits to BFR training.

“Other potential benefits include pain relief, [improved] strength of the heart and even increased tone and bone strength,” says Rolnick. 

How long should you do BFR training?

BFR training is aimed at preventing muscle atrophy (weight loss) and promoting hypertrophy (wearing muscle mass), even when you are unable to lift weight. "In a rehab program, BFR is usually used for six to eight weeks before moving on to heavy-duty strength training for those who need heavy lifting for their life or sports," explains Rolnick. According to research, this treatment is used for people at risk for a long time from two to six months. In addition, a recent study of patients with chronic kidney disease showed that it was safe to do BFR training for up to six months under professional supervision.

BFR training is aimed at preventing muscle atrophy (weight loss) and promoting hypertrophy (wearing muscle mass), even when you are unable to lift weight. "In a rehab program, BFR is usually used for six to eight weeks before moving on to heavy-duty strength training for those who need heavy lifting for their life or sports," explains Rolnick. According to research, this treatment is used for people at risk for a long time from two to six months. In addition, a recent study of patients with chronic kidney disease showed that it was safe to do BFR training for up to six months under professional supervision.

It is not yet clear whether those same training regimens could work in unsupervised settings, but in general, resistance to BFR for eight to 12 weeks and aerobic program is recommended. Whichever course you choose to take, performing a thorough screening process is key to minimizing it.

For more/https://7867hf.blogspot.com.