Das Arpan, Paton Bruce
Institute of Sports, Exercise and Health, Department of Medical Sciences, University College of London, London, United Kingdom.
Front Physiol. 2022 Apr 8;13:838115. doi: 10.3389/fphys.2022.838115. eCollection 2022.
Blood flow restriction (BFR) training at lower exercise intensities has a range of applications, allowing subjects to achieve strength and hypertrophy gains matching those training at high intensity. However, there is no clear consensus on the percentage of limb occlusion pressure [%LOP, expressed as a % of the pressure required to occlude systolic blood pressure (SBP)] and percentage of one repetition max weight (%1RM) required to achieve these results. This review aims to explore what the optimal and minimal combination of LOP and 1RM is for significant results using BFR.
A literature search using PubMed, Scopus, Wiley Online, Springer Link, and relevant citations from review papers was performed, and articles assessed for suitability. Original studies using BFR with a resistance training exercise intervention, who chose a set %LOP and %1RM and compared to a non-BFR control were included in this review.
Twenty-one studies met the inclusion criteria. %LOP ranged from 40 to 150%. %1RM used ranged from 15 to 80%. Training at 1RM ≤20%, or ≥ 80% did not produce significant strength results compared to controls. Applying %LOP of ≤50% and ≥ 80% did not produce significant strength improvement compared to controls. This may be due to a mechanism mediated by lactate accumulation, which is facilitated by increased training volume and a moderate exercise intensity.
Training at a minimum of 30 %1RM with BFR is required for strength gains matching non-BFR high intensity training. Moderate intensity training (40-60%1RM) with BFR may produce results exceeding non-BFR high intensity however the literature is sparse. A %LOP of 50-80% is optimal for BFR training.
在较低运动强度下进行血流限制（BFR）训练有一系列应用，能使受试者获得与高强度训练相当的力量增长和肌肉肥大效果。然而，对于肢体闭塞压力百分比[%LOP，以闭塞收缩压（SBP）所需压力的百分比表示]以及实现这些结果所需的一次重复最大重量百分比（%1RM），目前尚无明确共识。本综述旨在探讨使用BFR获得显著效果时，LOP和1RM的最佳及最小组合是什么。
使用PubMed、Scopus、Wiley Online、Springer Link进行文献检索，并检索综述论文的相关参考文献，对文章进行适用性评估。本综述纳入了使用BFR并进行抗阻训练运动干预的原始研究，这些研究选择了设定的%LOP和%1RM，并与非BFR对照组进行比较。
21项研究符合纳入标准。%LOP范围为40%至150%。使用的%1RM范围为15%至80%。与对照组相比，在1RM≤20%或≥80%下训练未产生显著的力量增长。与对照组相比，应用≤50%和≥80%的%LOP未产生显著的力量改善。这可能是由于乳酸积累介导的一种机制，训练量增加和适度运动强度会促进乳酸积累。
使用BFR训练时，要获得与非BFR高强度训练相当的力量增长，至少需要30%1RM。BFR进行中等强度训练（40 - 60%1RM）可能产生超过非BFR高强度训练的效果，然而相关文献较少。50 - 80%的%LOP最适合BFR训练。
