Unlocking Aerobic and Strength Gains with BFR Cycling

In the latest episode of BFR Radio, I continue the journey of BFR aerobic exercise and look into the benefits of BFR cycling combined with high-intensity interval training for cyclists. In episode 3, I covered a BFR cycling training study that compared low-intensity BFR cycling with more traditional high-intensity interval training. The results for including low-intensity BFR cycling were surprising in producing both aerobic and strength gains.  In this episode, I am reviewing a comprehensive 2022 study, examining how BFR cycling not only improves VO2 max and endurance but also significantly enhances muscle size and strength. Article: Tangchaisuriya, P., Chuensiri, N., Tanaka, H., & Suksom, D. (2021). Physiological Adaptations to High-Intensity Interval Training Combined with Blood Flow Restriction in Masters Road Cyclists. Medicine and science in sports and exercise, 54(5), 830-840. I’ll go into the specific training protocols used, the physiological responses measured, and the remarkable performance outcomes observed. I also share practical tips for integrating BFR sessions into your training regimen to maximise both strength and aerobic capacity. This episode highlights the value of BFR cycling as a powerful tool for enhancing athletic performance, particularly for aging athletes, and also athletes who want to maximise their training.   Enjoy   Chris   00:00 Introduction to BFR Radio 00:31 Recap of Previous Episode 00:51 Study Overview: Low Intensity Cycling with BFR 02:57 Study Results: Aerobic and Strength Gains 03:39 New Study on Masters Road Cyclists 04:45 Training Protocols and Methods 08:11 Detailed Results and Findings 14:18 Practical Applications and Recommendations 16:40 Conclusion and Contact Information

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