What is BFR training, and how does it work?
BFR training is short for Blood Flow Restriction training, or Occlusion Training. This is a highly effective method of gaining strength and growing muscle mass by restricting the blood flow to a muscle group while training. This blood flow restriction slows down the rate at which the blood returns from the muscles to the heart, causing them to stay in the muscle for longer. This results in a greater anabolic effect on the muscle, contributing to an increase in muscle growth. In addition, blood flow restriction training increases the amount of time in which your muscles stay swollen.
Is it dangerous?
Research shows that there is no evidence that Blood Flow Restriction training is dangerous if used correctly. However, as with the adoption of any new exercise, check with your doctor to see if BFR is appropriate for your level of health and physical abilities.
How tight should the BFR band be and where?
The ENHERGY BFR bands are intended to be used on your legs, although there are other BFR bands that can also be used on your arms. Place the ENHERGY BFR bands as far up on your thigh as you can (right beneath your glutes). In terms of tightness it should be a 7/10, and keep in mind that the goal is NOT to completely cut off the blood supply.
How should I use the band?
It is recommended that you use the band while doing exercises with body weight or light weight. This is why BFR training can be very useful when working out from home! Keep in mind that BFR training essentially tricks your muscles into believing that they are lifting heavier than they are! The best exercises to include in your BFR training are isolation exercise such as hamstring curls, glute kickbacks, leg extensions, etc.
Who should NOT use BFR bands?
We do not recommend a pregnant woman use ENHERGY BFR bands during her pregnancy. Seek the advice of your doctor if you have other concerns about ENHERGY's BFR bands during or after pregnancy.
If you are at risk for any complications, or have any questions about whether BFR training is safe for you, seek the advice of a medical professional.
Other Contradictions to BFR Training:
- Existing untreated deep vein thrombosis (DVT’s)
- Any on-going medical emergency
- Band placement on a limb with lymphedema or vascular access
- Untreated hypertension
- Sickle Cell Disease
- Any contradiction to regular exercise
TIPS WHEN USING THE BFR BANDS:
- TIGHTNESS SHOULD BE A 7/10 (10 BEING AS TIGHT AS POSSIBLE)
- WEAR ONLY AT THE TOP OF YOUR ARMS OR TOP OF YOUR THIGHS
- EXERCISE SLOWLY, AND WITH CONTROL
- NEVER OCCLUDE ARTERIAL INFLOW
- DON'T WEAR THE BANDS FOR MORE THAN 20 MINS
- LIFT LIGHTER WHEN USING THE BANDS (20%-40% OF YOUR ONE-REP MAX); DO NOT LIFT HEAVY
The use of our BFR bands is at the risk and discretion of the user. We take no responsibility for any injury or harm that may occur directly or indirectly using the BFR bands. Remove product immediately if you experience pain, discomfort, tingling, numbness, or change of skin color. As with the adoption of any new exercise, check with your doctor to see if BFR is appropriate for your level of health and physical abilities.