Ma Feier, He Jianghua, Wang Yan
School of Sports Medicine and Rehabilitation, Beijing Sport University, Beijing, China.
Front Physiol. 2024 Aug 12;15:1379605. doi: 10.3389/fphys.2024.1379605. eCollection 2024.
High-intensity resistance training is known to be the most effective method for enhancing muscle strength and thickness, but it carries potential injury risks. Blood flow restriction (BFR) combined with resistance training has been proposed as a safer alternative method for improving muscle strength and thickness.
A meta-analysis was conducted, including 20 studies from five databases that met the inclusion criteria, to assess the efficacy of BFR combined with resistance training compared to traditional resistance training (NOBFR). The analysis focused on changes in muscle strength and thickness. Subgroup analysis and meta-regression were performed to explore the effects of tourniquet width and pressure.
The findings showed that BFR combined with resistance training is comparable to traditional resistance training in enhancing muscle strength [0.11, 95%CI: (-0.08 to 0.29), = 0%] and muscle thickness [-0.07, 95% CI: (-0.25 to 0.12), = 0%]. Subgroup analysis indicated no significant differences in muscle strength (P = 0.66) and thickness (P = 0.87) between low-intensity BFR training and other intensity levels. Meta-regression suggested that tourniquet width and pressure might affect intervention outcomes, although the effects were not statistically significant (P > 0.05).
BFR combined with resistance training offers a viable alternative to high-intensity resistance training with reduced injury risks. We recommend interventions of 2-3 sessions per week at 20%-40% of 1 RM, using a wider cuff and applying an arterial occlusion pressure of 50%-80% to potentially enhance muscle strength and thickness. It is also recommended to release tourniquet pressure during rest intervals to alleviate discomfort. This protocol effectively improves muscle strength with minimal cardiac workload and reduced risk of adverse events.
[https://www.crd.york.ac.uk/prospero/display_record.php?ID=CRD42023495465], identifier [CRD42023495465].
高强度抗阻训练是增强肌肉力量和厚度最有效的方法，但存在潜在的受伤风险。血流限制（BFR）与抗阻训练相结合已被提出作为一种更安全的替代方法来提高肌肉力量和厚度。
进行了一项荟萃分析，纳入了来自五个数据库的20项符合纳入标准的研究，以评估BFR结合抗阻训练与传统抗阻训练（无BFR）相比的效果。分析重点关注肌肉力量和厚度的变化。进行亚组分析和元回归以探讨止血带宽度和压力的影响。
研究结果表明，BFR结合抗阻训练在增强肌肉力量方面[0.11，95%置信区间：（-0.08至0.29），I² = 0%]和肌肉厚度方面[-0.07，95%置信区间：（-0.25至0.12），I² = 0%]与传统抗阻训练相当。亚组分析表明，低强度BFR训练与其他强度水平之间在肌肉力量（P = 0.66）和厚度（P = 0.87）上无显著差异。元回归表明，止血带宽度和压力可能会影响干预结果，尽管影响无统计学意义（P > 0.05）。
BFR结合抗阻训练为高强度抗阻训练提供了一种可行的替代方案，可降低受伤风险。我们建议每周进行2 - 3次干预，强度为1RM的20% - 40%，使用较宽的袖带并施加50% - 80%的动脉闭塞压力，以潜在地增强肌肉力量和厚度。还建议在休息间隔期间释放止血带压力以减轻不适。该方案能以最小的心脏负荷有效提高肌肉力量，并降低不良事件风险。
[https://www.crd.york.ac.uk/prospero/display_record.php?ID=CRD42023495465]，标识符[CRD42023495465]。
