There are few forms of exercise that are safe and effective for people recovering from injury or surgery, the elderly, and the healthy and active. There are even fewer forms of exercise that give you results in less time and use less weight than other types of exercise.
Yet, Blood Flow Restriction training does just that.
Unlike many fitness trends, Blood Flow Restriction training is not a passing fad. It is one of the most well-researched forms of exercise in the last half century — and its benefits are still being discovered.
The Paseo Club is a private social club in the Santa Clarita Valley that offers cutting-edge, effective fitness programs to members of all ages and abilities. The club’s fitness department trained in BFR and brought it to you in 2022.
In this article, you will learn what Blood Flow Restriction training is, how it works, its benefits, and how to sign up for a BFR class at the Paseo Club.
What is Blood Flow Restriction training?
Blood Flow Restriction (BFR) training is a technique that involves partially restricting blood flow to a muscle by using cuffs, wraps, or bands to constrict the veins.
Yoshiaki Sato created this method of training in 1966 in Japan. He named it KAATSU, which means pressure in Japanese. Research about BFR didn’t come until much later — the 1990s and early 2000s. Now BFR training is a well-studied and scientifically proven technique for safely building muscle using light weight.
How does Blood Flow Restriction training work?
BFR reduces the outflow of blood from the muscles while maintaining arterial blood flow to them. The result is a pooling of blood in the targeted muscles, tricking your body into believing it is working harder than it actually is.
The restriction gives you more metabolic stress, stimulates muscle growth, and increases strength gains — while using lighter weight loads than usual. Typically, people use 20–40% of their maximum strength when exercising with restriction bands.
What types of exercises can you do with restriction bands?
You can do every type of exercise with restriction bands except heavy weightlifting. This includes walking, biking, yoga, Pilates, light weight-bearing movements, and bodyweight movements. People also apply restriction cuffs “passively,” which means without exercising at all.
What are the 7 benefits of BFR training?
The benefits of BFR training are extensive — so much so that all the major sports teams and Olympic athletes now use it.
1. Time efficient
BFR workouts are often 15 - 25 minutes long, which makes these workouts incredibly efficient for people with time constraints.
2. Strength gains
BFR increases strength — even in the elderly and injured populations.
3. Muscle growth
BFR stimulates hypertrophy (muscle growth) by increasing growth hormone, free testosterone, lactate, and Type II (fast-twitch) muscle fibers — results you normally get only from heavy resistance training.
4. Improves bone density
The American College of Sports Medicine states moderate to high resistance or high-impact exercises are necessary to increase bone health. However, it is now understood that blood flow restriction training also increases bone density — but without the same risks or stress to the body as high-load or high-impact exercises.
5. Joint-friendly movements
When you train using BFR, you use lighter weights. A lighter load is easier on the joints, which is great news for those recovering from injuries or with health conditions like arthritis.
6. Improved cardiovascular health
Research shows that BFR can improve cardiovascular health, including lowering blood pressure. It is even safe (and effective) for people with cardiovascular disease to improve their cardio function, build muscle mass, and improve overall health.
7. Beneficial to people recovering from injury and seniors
If you are recovering from an injury or surgery, you need to gently exercise the area in recovery without aggravating it. BFR allows you to use a low load, minimizing stress on the area while exercising the supportive muscles. Using BFR expedites the healing process so you can return to normal activity sooner.
Elders who experience decreased muscle strength can safely use BFR to grow muscle mass and improve mobility and coordination.
What BFR classes can you attend at the Paseo Club?
The Paseo Club is the only private club or fitness center in the SCV that offers Blood Flow Restriction classes. There are two classes to choose from. Sign up for one or both classes on our athletics calendar.
Blood Flow Restriction Training
This BFR class is a 45-minute long class that focuses on strength training while using light loads. You’ll get more lean and toned in shorter amounts of time. This class is for all levels and ages.
When: Tuesdays from 7 to 7:45 am.
Pilates Reformer Blood Flow Restriction Training
Enjoy doing Pilates on a reformer while using blood flow restriction cuffs. You will build muscles faster, and your body will lengthen and become more toned.
When: Wednesday mornings 7-8 am
You can also learn everything you need to know about BFR with a personal trainer. Coaches Cezanne Youmazzo and Justin DeAnda can meet with you one-on-one so you can get individualized attention and measurable results.
After BFR class, stay at the club and relax for a while. You can grab a bite to eat at the cafe, get a facial at the spa, lounge in the steam room, or take a dip in the pool. There are several ways to enjoy yourself at the Paseo Club.
Become a member of the Paseo Club and join a community that supports health, wellness, and social connections. Sign up online and begin your best life today! We can’t wait to see you.
