Is BFR training safe?
Answer: Yes it is! There are numerous research studies to support that blood flow restriction (BFR) training is safe and effective, if used correctly. Since BFR training is performed with lighter weight loads, it puts significantly less stress on the body and nervous system.
As with any new exercise regimen, it's best to consult with your doctor to ensure BFR training is right for you.
How tight should I strap the BFR bands?
Answer: You will attain the best results by tightening the bands to a level 7 on a scale of perceived tightness (10 being tightest). Be sure not to strap the bands too tight and completely cut off blood flow. Remove the bands if at any moment you feel pain, discomfort, tingling, numbness, or your skin changes color.
Who is BFR training best for?
Answer: BFR training can be especially useful for those looking to gain lean muscle mass without lifting heavy weights. This includes women who prefer not to lift heavy weights or who need to take a break from heavy lifting, for those recovering from injuries, and those just seeking rapid gains in muscle size.
Contraindications to BFR Training:
- Atrial Fibrillations
- Deep Vein Thrombosis (DVT)
- Active Lymphedema in limb
- Untreated Hypertension
- Indwelling catheter/vascular access port
- Sickle Cell Disease
- Any on-going medical emergency
Any contraindications to regular exercise
How often should I perform BFR training?
Answer: For most people, 2-3 days per week is sufficient. It is also something you can integrate into a current routine, such as on your rest days, as an active recovery week, or even at the end of your workout. The bands could even be worn on the legs while performing a light cardio routine.
Where should I place the BFR bands?
Answer: For glute gains, the BFR bands should be placed around the very top of your thighs, right beneath your glutes.
How many sets and repetitions should I do?
Answer: This all depends on the context of your goals, but typically you will see the best results performing 4-6 exercises for 3-10 sets each and 20-50 repetitions each. The weight used should be very light of course (only 10-30% of your 1 rep maximum (1RM)) and the rest period between sets should be short (20-30 seconds). This is a big reason why BFR bands are great for home workouts! It is recommended wearing the bands for no more than 30 minutes. Feel free to email us anytime with questions.
The use of our BFR bands is at the risk of the user, and Peach Perfect, LLC is not responsible or liable for any injury or harm which may occur directly or indirectly from using the BFR bands. The information provided is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay seeking it, because of something you have read on this Site.