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What is occlusion training?
09 Oct 2024
Posted By: Mateusz Durbas Times Read: 358 Comments: 0

There are many training methods and types of physical activity, and the trick is to be able to choose the most suitable form of exercise for yourself. As is well known, weight training with heavy loads is the most effective way to develop strength and muscle mass, but for some people who need to strengthen their muscles and joints, weight training with heavy loads and high intensity may not be suitable. This is when forms of exercise such as occlusion training come to the rescue.

What is occlusive training?

Occlusion training (Blood Flow Restriction Training), is otherwise known as BFR training or blood flow restriction training. BFR training was created by Japanese scientist Professor Yoshiaki Sato as a method to rehabilitate various types of injuries. Hence, occlusion training is most often used by athletes in various sports to speed up recovery from injury. It is pointed out that occlusive training is a method that combines low-intensity exercise with blocking blood flow, which produces similar results to high-intensity training. However, the advantage of occlusive training is that the work is done with a much lower load and training volume, which promotes the protection of joints, tendons and reduces the risk of injury.

What does occlusive training consist of?

Occlusive training involves placing special tourniquets at the highest point on the limb on which we focus during exercise. In the case of lower limbs, this is the groin area, while in the case of upper limbs it is the area around the lower edge of the shoulder muscle. The amount of pressure required to stop blood flow depends on the individual characteristics of the limb - its size and shape, as well as the width and length of the tourniquet and the blood pressure of the person exercising. Once the tourniquet has been tightened in the appropriate place on the upper or lower limb, one proceeds to perform exercises aimed at developing muscle mass and strength. The main idea behind occlusion training is to reduce the time it takes to increase muscle strength and mass.

How does occlusion training work?

Occlusion training maximizes the metabolic response with a relatively low mechanical load (usually 20% of maximum weight is used). As a result of occlusive training, which takes place under conditions of restricted blood flow, there is an increase in the concentration of free radicals, lactic acid, heat shock proteins (HSPs) and hypoxia-activated factors (HIFs). The change in the concentration of these substances in the blood causes an increased response of the nervous system and stimulation of the secretion of hormones responsible for the repair and remodeling of muscle tissue. Occlusion training increases the concentration of growth hormone and insulin-like growth factor 1 (IGF-1) and decreases the activity of myostatin, a protein that acts as a negative regulator of skeletal muscle growth.

Advantages of occlusion training

Occlusion training is used in competitive and recreational sports, and already especially in strength, speed and power and silhouette disciplines, where the goal is to maximize the athlete's athletic performance. In addition, occlusal training is excellent for rehabilitation after injury and neurological rehabilitation associated with loss of muscle mass. It is usually recommended to incorporate occlusive training after anterior cruciate ligament (ACL) reconstruction, fractures, long-term immobilization and sprains and dislocations. The main advantage of occlusal training is that it reduces joint stress, the occurrence of injury and delayed post-exercise muscle soreness, due to the use of low load and low training volume. Occlusive training can be performed quite frequently, and its results can be surprisingly good compared to other training and rehabilitation methods.

Is occlusion training safe?

Occlusion training appears to be safe for the health of the vast majority of people who are concerned about increasing muscle mass and strength. It is important to properly place the band on the limb during occlusion training and use only 20-50% of the maximum weight (1RM).

Among the main contraindications to occlusive training are all cardiovascular conditions and the presence of severe edema. In particular, patients with atherosclerosis of the blood vessels, varicose veins of the lower extremities, a history of deep vein thrombosis and pregnant women should not use occlusion training.

Reduced blood flow to working muscles can lead to an increase in blood pressure, and this risk is higher in patients with heart failure, hypertension and peripheral artery disease (PAD). In addition, a negative side effect of occlusion training can also be numbness in the extremities, usually resulting from improper band pressure. However, it occurs quite rarely and is temporary.

Sources:

  • Lixandrao M, Ugrinowitsh C, Laurentino G, et al: Effects of exercise intensity and occlusion pressure after 12 weeks of resistance training with blood-flow restriction. Eur J Appl Physiol. 2015 Dec;115(12):2471-80.
  • Patterson S, Hughes L, Warmington S, et al: Blood Flow Restriction Exercise: Considerations of Methodology, Application, and Safety. Front Physiol. 2019 May 15;10:533.
  • Loenneke JP, Wilson JM, Wilson GJ, et al: Potential safety issues with blood flow restriction training. Scand J Med Sci Sports. 2011 Aug;21(4):510-8.
  • Pope ZK, Willardson JM, Schoenfeld BJ: Exercise and blood flow restriction. J Strength Cond Res. 2013 Oct;27(10):2914-26.
  • Loenneke JP, Wilson JM, Marín PJ, et al: Low intensity blood flow restriction training: a meta-analysis. Eur J Appl Physiol. 2012 May;112(5):1849-59.