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Snippit 76 ► Optimising BFR Pressures during Aerobic Exercise
Snippit is made possible by listeners like you.Please help support the podcast:► https://www.patreon.com/snippitscience
Hi there,
We are finally back - Jared and I have finally synced our schedules to do an episode together. We are trying some new software called SquadCast to try and improve the quality of the internet recording - I think the audio is much better on this episode.
We are quite busy at the moment so we have decided in the short term to push our podcast release to every 2 weeks. Jared in particular is in the back-end of his thesis writing so it is great he is able to take a little bit of his valuable time out to come onto the podcast.
As always we are grateful to our sponsor EliteForm who have integrated Velocity Based Training through the use of 3D camera system with an online Strength planner so please give them a visit at Eliteform.com (Also we forgot to acknowledge them in the introduction so hence our extra shout out here.)
Today's episode from a practical standpoint helps to understand the optimisation of Blood Flow Restriction pressures when doing aerobic (stationary-based) exercise. I personally have found that dropping my pre-determined BFR pressure by around 20mmHg works best and that if I stayed at this pressure (I usually do my strength training at) it is just doesn't feel right and is too high. The debate of BFR pressures is an ongoing on and this article helps shed some light as to some great evidence.
Effects of Different Percentages of Blood Flow Restriction on Energy Expenditure.
Pfeiffer PS, Cirilo-Sousa MS, Santos HHD
Int J Sports Med. 2019 Mar;40(3):186-190. doi: 10.1055/a-0828-8295. Epub 2019 Jan 31.
Abstract
The study aimed to analyze the effect of different levels of blood flow restriction (BFR) on energy expenditure (EE) and subjective perceptions of discomfort (SPD) during aerobic exercises.
A sample group of 24 young men was required to walk on a treadmill for 14 min at 40% of their maximum speed, with 4 different percentages of BFR (0, 50, 80 and 100%) applied in the lower limbs (LL) once a week with a 7-day interval between the 4 evaluations. EE data were collected during the exercise periods; SPD data were collected after the exercises.
There was a significant increase in EE at 50, 80 and 100% BFR compared to the condition without BFR, and between 50 and 100% BFR; however, there were no differences between 50 and 80% and 80 and 100% BFR. Discomfort showed a significant increase according to the increase in BFR. During the walking exercises with BFR, the EE strongly increased until 50% of BFR; after this level the additional increases slowed.
It can be concluded that when performing aerobic exercises with BFR, there is no need to use BFR levels above 50% to reach satisfying level of EE with only a moderate level of discomfort to the practitioner.
Again, thank you to our podcast sponsor EliteForm, which brings together cutting edge sports science technologies. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker.
Thanks again for listening. Please check out some of our other content below.
Please subscribe to Snippit:
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View all episodes
Snippit is made possible by listeners like you.Please help support the podcast:► https://www.patreon.com/snippitscience
Hi there,
We are finally back - Jared and I have finally synced our schedules to do an episode together. We are trying some new software called SquadCast to try and improve the quality of the internet recording - I think the audio is much better on this episode.
We are quite busy at the moment so we have decided in the short term to push our podcast release to every 2 weeks. Jared in particular is in the back-end of his thesis writing so it is great he is able to take a little bit of his valuable time out to come onto the podcast.
As always we are grateful to our sponsor EliteForm who have integrated Velocity Based Training through the use of 3D camera system with an online Strength planner so please give them a visit at Eliteform.com (Also we forgot to acknowledge them in the introduction so hence our extra shout out here.)
Today's episode from a practical standpoint helps to understand the optimisation of Blood Flow Restriction pressures when doing aerobic (stationary-based) exercise. I personally have found that dropping my pre-determined BFR pressure by around 20mmHg works best and that if I stayed at this pressure (I usually do my strength training at) it is just doesn't feel right and is too high. The debate of BFR pressures is an ongoing on and this article helps shed some light as to some great evidence.
Effects of Different Percentages of Blood Flow Restriction on Energy Expenditure.
Pfeiffer PS, Cirilo-Sousa MS, Santos HHD
Int J Sports Med. 2019 Mar;40(3):186-190. doi: 10.1055/a-0828-8295. Epub 2019 Jan 31.
Abstract
The study aimed to analyze the effect of different levels of blood flow restriction (BFR) on energy expenditure (EE) and subjective perceptions of discomfort (SPD) during aerobic exercises.
A sample group of 24 young men was required to walk on a treadmill for 14 min at 40% of their maximum speed, with 4 different percentages of BFR (0, 50, 80 and 100%) applied in the lower limbs (LL) once a week with a 7-day interval between the 4 evaluations. EE data were collected during the exercise periods; SPD data were collected after the exercises.
There was a significant increase in EE at 50, 80 and 100% BFR compared to the condition without BFR, and between 50 and 100% BFR; however, there were no differences between 50 and 80% and 80 and 100% BFR. Discomfort showed a significant increase according to the increase in BFR. During the walking exercises with BFR, the EE strongly increased until 50% of BFR; after this level the additional increases slowed.
It can be concluded that when performing aerobic exercises with BFR, there is no need to use BFR levels above 50% to reach satisfying level of EE with only a moderate level of discomfort to the practitioner.
Again, thank you to our podcast sponsor EliteForm, which brings together cutting edge sports science technologies. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker.
Thanks again for listening. Please check out some of our other content below.
Please subscribe to Snippit:
► http://snippitscience.com
► https://snippitscience.podbean.com
► https://soundcloud.com/snippitscience
► http://bit.do/snippititunes
► http://bit.do/snippitspotify
► http://bit.do/snippityoutube
► http://bit.do/snippitnewsletter
► http://feed.podbean.com/snippitscience/feed.xml RSS
Explore our other content:
► https://bfrradio.podbean.com
► https://chrisgaviglio.com
► https://eliteform.com
► https://twitter.com/ChrisGaviglio
► https://twitter.com/Jared_CS
Follow SnippitScience on social media:
► https://twitter.com/snippitscience
► https://www.facebook.com/snippitscience
► https://www.instagram.com/snippitscience
► https://www.pinterest.com/snippitscience
► https://snippitscience.tumblr.com
► https://www.reddit.com/r/snippitscience
► https://snippitscience.wordpress.com
Please like, share, and comment below, subscribe at the top of the page, and help support the podcast:
► https://www.patreon.com/snippitscience