June/July 2023 - 6

Therapy
Benefits of Blood Flow
Restriction Training
B
By Wesley Sykes
Managing Editor
lood flow restriction training (BFR) is a form of
exercise where a cuff or band is placed around a
limb to restrict blood flow during low-intensity
resistance training.
This technique has been shown to produce similar
muscle adaptations as high-intensity resistance
training, but with lighter loads, making it a potentially
valuable tool for rehabilitation, hypertrophy, and
strength gains.
To perform BFR, first, select an appropriate exercise
for the target muscle group. Then, select a weight that
is approximately 20-30% of your 1RM (one-rep max).
Next, apply the cuff or band to the limb, following
the manufacturer's instructions, and tighten until it
feels snug but not uncomfortable. Begin the exercise,
performing 3-4 sets of 15-30 repetitions, with 30-60
6 | Training & Conditioning | June/July 2023
seconds rest between sets. The exercise should be
performed slowly and controlled, with a focus on
maintaining proper form.
During BFR, you may experience discomfort or a
burning sensation in the target muscle group. This is
normal and is a result of the buildup of metabolites
and reduced blood flow. However, if the discomfort
becomes unbearable or you experience numbness
or tingling, remove the cuff or band immediately. As
you adapt to BFR, you can gradually increase the
weight or repetitions, but it is essential to do so slowly
and gradually to avoid injury. Over time, BFR can be
incorporated into your regular exercise routine to help
you achieve your fitness goals.
As with any exercise, it is important not to overdo it.
BFR should be used in moderation and as part of a well

June/July 2023

Table of Contents for the Digital Edition of June/July 2023

Table of Contents
Editor's Letter
Therapy Topic
Earning the Grade
Leading the Way
For Love of the Game
Best of the Rest
Extraordinary Extensions
Nutrition
Beat the Heat
Product Marketplace
Ad Index
June/July 2023 - 1
June/July 2023 - 2
June/July 2023 - Table of Contents
June/July 2023 - Editor's Letter
June/July 2023 - 5
June/July 2023 - Therapy Topic
June/July 2023 - 7
June/July 2023 - 8
June/July 2023 - 9
June/July 2023 - Earning the Grade
June/July 2023 - 11
June/July 2023 - 12
June/July 2023 - 13
June/July 2023 - Leading the Way
June/July 2023 - 15
June/July 2023 - 16
June/July 2023 - 17
June/July 2023 - For Love of the Game
June/July 2023 - 19
June/July 2023 - 20
June/July 2023 - 21
June/July 2023 - Best of the Rest
June/July 2023 - 23
June/July 2023 - 24
June/July 2023 - 25
June/July 2023 - 26
June/July 2023 - 27
June/July 2023 - 28
June/July 2023 - 29
June/July 2023 - 30
June/July 2023 - 31
June/July 2023 - 32
June/July 2023 - 33
June/July 2023 - Extraordinary Extensions
June/July 2023 - 35
June/July 2023 - 36
June/July 2023 - 37
June/July 2023 - 38
June/July 2023 - 39
June/July 2023 - Nutrition
June/July 2023 - 41
June/July 2023 - 42
June/July 2023 - 43
June/July 2023 - Beat the Heat
June/July 2023 - 45
June/July 2023 - 46
June/July 2023 - 47
June/July 2023 - Product Marketplace
June/July 2023 - 49
June/July 2023 - Ad Index
June/July 2023 - 51
June/July 2023 - 52
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