BFR: VO2 max and Ischemic Preconditioning
BFR is incorporated into many elite training programs, especially at the professional level. Since it creates muscle strength and growth with less overall tissue stress, athletes are likely to have positive outcomes by implementing it into their training programs. The benefits of using BFR with exercise have been shown to help with muscle strength as well as cardiovascular conditioning (measured via VO2 max). Most of our clients are looking for ways to stay in tip top shape, even while recovering from an injury or surgery. Keep reading for more information regarding how BFR can help you maintain/gain cardiovascular fitness as well as how ischemic preconditioning can help recovery and athletic performance.
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Studies have also shown that BFR can increase VO2 max in the highly trained, even when used during rest periods! One study of collegiate level basketball players (Park et al. 2010) demonstrates players’ VO2 max increasing by 11.2% by using BFR twice a day for two weeks. Other studies demonstrate that post-exercise BFR in trained cyclists after a sprint workout increases VO2 max by 4.5-5.9% (compared to 0% change in sprint only group, Taylor et al. 2015 and Mitchell et al. 2019). This is most likely due to an increase in blood capillaries throughout the musculature, as well as increased myocyte production (Owens, 2020). Riding a stationary bike for 15 minutes with BFR provides the same cardiopulmonary benefits as riding at that same intensity without BFR for 45 minutes. Here at RMTP, we have had many clients keep up their overall conditioning post shoulder surgery by doing BFR with stationary cycling.
BFR is an excellent way to enhance overall training volume for elite athletes without the risk of increased load to the tissues or muscular damage. What a great way to stay active and working toward your goals on rest days! BFR enhances the ability to break through “sticking points,” or parts in the training program that are inhibiting the athlete from progressing. (i.e: inability to stabilize, or difficulty firing smaller muscles during their normal training program, existing aching or pains, help get over existing fatigue from training and can help reduce tendon irritation prior to an event).
Ischemic pre-conditioning (IPC) is another area of consideration when discussing the benefits of BFR. IPC in a nutshell is basically the idea of performance enhancement, or the addition of BFR prior to an athletic event or exercise to increase overall performance and recovery. Studies (Bailey TG et al. 2012 and Paradis-Deschénes P et al. 2016) have shown that there are two distinct windows in which IPC has an effect on the athlete post BFR. The first 0-4 hours post BFR there is an increase in VO2max, increased blood flow and increased aerobic circulation. This helps decrease overall muscle fatigue, causing a major increase in the ability to perform the athletic task at a better rate.
The second window of noted benefit is within 24-72 hours post IPC/BFR and the athletic event. BFR induces ischemia and reperfusion (restricting blood flow, then allowing it back in). This process allows for muscles to recover quicker due to the reduction of muscle damage stemming from the BFR. In addition, there is an increase in Creatine Kinase release, and significant reduction in pain. One study demonstrated an 80% decrease in pain post exercise due to BFR compared to the group that did not use BFR prior to exercise (Franz A et al. 2018).
Not only does IPC/BFR help aerobically, but it also helps with anaerobic activities such as strength training after a BFR session. Strength training on the same limb that was utilized via BFR within that 0-4 hour window produces an increase in nutrients via increased blood flow. The Paradis-Deschénes P et al. 2016 study has shown that there was a “12% increase in knee extensor strength” after doing regular knee extensions following BFR, compared to an individual who had not done IPC prior to knee extensions.
Overall, IPC/ BFR is an excellent tool to incorporate in regards to elite athletes looking to increase their performance and recovery regimen. The increased Blood flow, nutrients, VO2 max and aerobic respiration are all positive attributes that can really help overall performance and recovery time so that athletes are able to bounce back quicker and stronger.
Looking to add BFR to your training regimen? Book today at rmtp.janeapp.com (make sure that you have had an evaluation with Tanice first, then you can schedule BFR with Caitlin) !
References:
Mitchell, Emma & Martin, Neil & Turner, Mark & Taylor, Conor & Ferguson, Richard. (2018). The combined effect of sprint interval training and blood flow restriction on critical power, capillary growth and mitochondrial proteins in trained cyclists. Journal of Applied Physiology. 126. 10.1152/japplphysiol.01082.2017.
Taylor, Conor & Ingham, Steve & Ferguson, Richard. (2015). Acute and chronic effect of sprint interval training combined with post-exercise blood flow restriction in trained individuals. Experimental physiology. 101. 10.1113/EP085293.
Owens, Johnny. 2020. Performance Enhancement with BFR/IPC- Part 2: IPC in the Elite Athlete https://www.owensrecoveryscience.com/blog/performance-enhancement-with-bfr-ipc-part-2-ipc-in-the-elite-athlete/
Owens, Johnny. 2020. Performance Enhancement with BFR/IPC. https://www.owensrecoveryscience.com/blog/performance-enhancement-with-bfr-ipc/
Scott Cocking, Dick H Thijssen. 2019. The Science of Hormesis in Health and Longevity, https://www.sciencedirect.com/topics/medicine-and-dentistry/ischemic-preconditioning