BLOOD FLOW RESTRICTION TRAINING AND PERFORMANCE
By using BFRT for an injury or your fitness regime, you will be able to increase your muscular strength and mass with loads that are as low as 20% one-rep max (1-RM). Your 1-RM is the most weight you can lift once for an exercise. In a typical gym setting for an athlete to put on muscle mass and strength, he or she would need to lift 60% of their 1-RM or greater. The mechanism behind BFRT is still being extensively researched; it’s thought that metabolites via anaerobic metabolism coupled with muscle protein breakdown can influence muscle flexing results. For the endurance athlete, BFRT can be used twice a week for muscular maintenance or to increase strength as your endurance training volume increases. If you prefer powerlifting or Olympic weightlifting, BFRT can be used 6-10 times per week without interfering with your high-training load.
As for Crossfitters, BFRT can be used to increase your muscle strength on a move that you may be weak with; for example, to increase your bench press strength, implement one workout per week with the BFRT bench press. Lastly, for athletes who play sports like baseball or basketball, BFRT can be used in between multiple games per week to help create muscle strength gains within a short time frame. And yes, BFRT is safe—completely regulated by the FDA. We use the Delfi Personalized Tourniquet System for BFRT, and it’s a tourniquet system device that is listed with the FDA and is specifically indicated for the BFRT experience. Your cuffed arms or legs will be in good hands.
To see more significant results, take your physical fitness and injury to DynamX Physical Therapy today to get started.
HEALTHY REC I PE ORANGE CRANBERRY BREAD
EXERC I SE ESSENT I ALS WE USE THIS EXERCISE FOR STRENGTH GAINS
• 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 teaspoon salt • 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg
BFR SQUATS
Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy!
The tourniquet is placed on the highest part of the thigh. We typically perform 30 repetitions for the first set and follow up with 3 sets of 15 repetitions. The goal of the exercise is to feel muscular fatigue and have difficulty finishing the last few reps of each set.
Thisexercise ismeant tobepreformed in-houseunder thesupervision of a qualified DynamX physical therapist.
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