In a recent video a we propose the use of BFR-interval training as a potential part of rehab, but it seems equal as relevant for performance.
In this summary we present the results from a newly published paper by Christiansen et al. 2020 and two preceding papers with the same exercise protocol:
AIM: The effect of BFR-interval training on different parameters of performance.
PROTOCOL: 10 Well-trained men completed 6 weeks of interval cycling with one (BFR-Leg) vs. (No-BFR-Leg), workload was matched between legs. The participants trained 3/week for 6 weeks. 5-min warm-up at 30% of maximum workload (Wmax) followed by 2 min of rest.
3 periods of 3 x 2-min cycling bouts were performed separated by 1 min and each period by 2 min of active recovery pedaling. Complete exercise time 24 min. Target intensity of the 1., 2. and 3. period was 60%, 70%, and 80% Wmax, respectively, with a personal preferred cadence.
BFR-Leg only: Pressure ~178 mmHg, deflation immediately after every exercise bout (intermittent BFR).
RESULTS: Time to exhaustion during exhaustive exercise, BFR-Leg ~21% vs. NO-BFR-Leg ~10%. Acute arterial blood flow in BFR-Leg ~52% lower during exercise and 308% higher during recovery vs. no change in No-BFR-Leg. Chronic arterial blood flow before, during and after knee-extensor tests did not change in the NO-BFR-Leg, but improved in the BFR-Leg. Resting femoral artery diameter increased only in BFR-Leg ~4%.
Power output during knee-extensor exercise, BFR-Leg vs. No-BFR-Leg improved ~20% and ~9%, respectively. Knee extensor exercise performance: BFR-Leg vs. No-BFR-Leg improved ~23% and ~11%, respectively.
Venous-arterial K+ difference. Simplified as no change in the No-BFR-Leg, but increased in the BFR-Leg. Thigh oxygen delivery for the BFR-Leg (~23% and ~13% in sub-max and near-max tests, respectively). No significant change in the No-BFR-Leg.
Reduced lactate release at both intensities (~34% and ~16% in both conditions, respectively). No change in No-BFR-Leg.
CONCLUSION: Well-trained individuals can increase V̇O2max and time to exhaustion by use BFR-interval training, explained by various physiological mechanisms.
Christiansen et al. (2020) Training with blood flow restriction increases femoral artery diameter and thigh oxygen delivery during knee-extensor exercise in recreationally trained men.
Christiansen et al. (2019) Blood flow-restricted training enhances thigh glucose uptake during exercise and muscle antioxidant function in humans.
Christiansen et al. (2019) Cycling with blood flow restriction improves performance and muscle K+ handling and blunts the effect of antioxidant infusion in humans.
