Blood Flow Restriction training is a unique type of training where you wear special cuffs on your arms or legs. This causes the blood flow to the muscles to be restricted. When you exercise in this environment, it creates a response that is similar to high intensity training. So even if you exercise at a lower intensity, you will still get the benefits.

Watch the free video and download the PDF about what is BFR training here.

The most commonly known benefits are increased muscle size and strength. When used in cardio-based training, fitness levels have also been shown to improve. Additionally, using BFR during training has been found to decrease joint and tendon pain, improve bone recovery from fractures and increase levels of anabolic hormones essential for sporting performance and health.

Watch the free video and download the PDF about the benefits of BFR training here.

Blood Flow Restriction is an excellent tool that can be used with almost any type of training.  You can use them while performing strength exercises and they will help you achieve your goals in cardiovascular workouts as well including walking, running cycling etc... The possibilities are endless!

The advantage of BFR is that you can use now train at low intensities and get similar gains to that of more traditional high-intensity training. In the gym, decrease your loads to about 20-30% of your maximum, keep your repetitions high (e.g. 3x10-15 reps) and your rest periods short (30-60seconds). For cardio-based training, lower the intensity of your effort and exercise as per normal. Training at 40-70% of your maximum (depending on the type of exercise) will give you fitness and strength benefits.

BFR can be used in many ways during a gym session depending on what you are trying to get out of the session. It can be used as a good warm-up to ensure the muscles are activated and primed ready for your heavier lifts. Alternatively use it throughout the whole session to provide a way to maximise your gains at a lower intensity. Or for those who want to increase muscle hypertrophy, it can be used as a “finisher” which involves a short 10minute circuit of 2-3 exercises at the end of the session to maximise muscle growth and strength.

Blood flow restriction exercise, when used in a controlled environment by trained and experienced personnel, provides a safe training alternative for most individuals regardless of age and training status. However, there are considerations and contraindications to BFR use with certain individuals.  Pregnant women and those people who have a history of deep-vein thrombosis, hereditary thrombotic tendency, and antiphospholipid antibody syndrome are excluded from BFR use.  Older people and bedridden patients are considered to be suitable for BFR training, but it is necessary to exercise care when providing BFR training. Extreme caution should also be taken when providing BFR treatment for patients who have thromboses in the early postoperative period.

It is important to individualise the pressure that you inflate your cuff to. There are a few ways to measure and calculate this pressure depending on what equipment you have available to you. With TheBFR.co Kit, it is easy for you to calculate your own pressure. All you will need if is a tape measure to measure your limb circumference and a blood pressure monitor.  An easy to use calculation sheet can be found in the resources pages and it will also be emailed to you once you have ordered.

It is recommended to use the cuffs for 20 minutes for the lower body and 15 minutes for the upper body in one continuous bout.  First times users are recommended to build your time and tolerance to BFR over the first few weeks. This will give time to ensure that the pressure and training program is appropriate to the user.