Aerobic BFR Breakthrough
One unexpected advantage of BFR training is its potential to enhance aerobic endurance. Introducing BFR Cuffs to even low-intensity workouts introduces a challenging element by accumulating metabolic stress in your muscles.
Enhancing Aerobic Capacity with BFR
Research indicates that BFR can significantly boost aerobic fitness by:
- Increasing local oxygen consumption
- Enhancing energy utilization efficiency
- Amplifying cardiovascular and blood pressure system stress, fostering aerobic improvements.
The Aerobic BFR Workout
Follow this routine for an effective low-intensity session:
- Cycle through 5 minutes of activity followed by 1 minute of rest with cuffs deflated, repeating this sequence 4 times.
- Maintain an intensity around 30 – 35% of your Maximum Heart Rate.
learn more about: BFR Strength Workouts
Recommended Equipment for BFR Aerobic Training
BFR with aerobic training offers flexibility in exercise selection, including:
- Rowing machine
- Stationary bicycle
- Treadmill for walking or gentle jogging
- Ski ergometer
BFR Application Guide
Set your occlusion pressure as follows:
- For lower body exercises: Occlusion pressure at 40 – 50%
- For upper body exercises: Occlusion pressure at 40%
Choose cuff placement based on the exercise; for instance, use leg cuffs while cycling to maximize benefits.