Blood Flow Restriction Training and Performance
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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 the Next Level.
www.nextlevelsportspt.com
Stretches Legs & Hips Exercise of the Month Try this movement if you are experiencing any pain. www.simpleset.net
1:1 Personal Training
HIP ABDUCTION STRENGTHENING IN SIDE LYING While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body.
Everyone can benefit from having a personal trainer or coach to help them reach their fitness goals. At Next Level Sports PhysicalTherapy, our doctors of physical therapy are unique in that they provide care for injuries and can also help you elevate your fitness through one:one personal training as well. Drawing from their extensive athletic, performance, fitness, and rehab experience across the lifespan, our doctors can scale and progress you to maximize your fitness gains without getting you injured. Because we work with young athletes, we also have personal training for kids as well. Ask us about our training packages. For more information, Contact us at Woodcliff Lake, NJ center.
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