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Now that we are a few episodes in, we’ve had some great interactions with listeners. Some of the feedback received was that although the information in the papers that we spoke about was fantastic, the underlying mechanisms and information behind these papers would be beneficial.  One of the areas that we've had a great response to is Blood Flow Restriction training.  Hence, our first Snippit is on the use of localised (BFR) versus systemic (hypoxic chamber) hypoxia for resistance training. We enjoy your interactions and comments so please keep them coming. 

 

Sports Med. 2014 Aug; 44(8):1037-54

https://link.springer.com/article/10.1007%2Fs40279-014-0177-7

 

Hypoxia and resistance exercise: a comparison of localized and systemic methods.

Scott BR, Slattery KM, Sculley DV, Dascombe BJ

 

Abstract

 

It is generally believed that optimal hypertrophic and strength gains are induced through moderate- or high-intensity resistance training, equivalent to at least 60% of an individual's 1-repetition maximum (1RM). However, recent evidence suggests that similar adaptations are facilitated when low-intensity resistance exercise (~20-50% 1RM) is combined with blood flow restriction (BFR) to the working muscles.

 

Although the mechanisms underpinning these responses are not yet firmly established, it appears that localized hypoxia created by BFR may provide an anabolic stimulus by enhancing the metabolic and endocrine response, and increase cellular swelling and signalling function following resistance exercise.

 

Moreover, BFR has also been demonstrated to increase type II muscle fibre recruitment during exercise. However, inappropriate implementation of BFR can result in detrimental effects, including petechial haemorrhage and dizziness. Furthermore, as BFR is limited to the limbs, the muscles of the trunk are unable to be trained under localized hypoxia.

 

More recently, the use of systemic hypoxia via hypoxic chambers and devices has been investigated as a novel way to stimulate similar physiological responses to resistance training as BFR techniques. While little evidence is available, reports indicate that beneficial adaptations, similar to those induced by BFR, are possible using these methods. The use of systemic hypoxia allows large groups to train concurrently within a hypoxic chamber using multi-joint exercises.

 

However, further scientific research is required to fully understand the mechanisms that cause augmented muscular changes during resistance exercise with a localized or systemic hypoxic stimulus.

 

PMID: 24715613

DOI: 10.1007/s40279-014-0177-7

 

 

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