Um novo estudo da Middle Tennessee State University descobriu que o treinamento de oclusão aumenta a força muscular dos jogadores de futebol da divisão de IA. força muscular.
Trinta e dois jogadores de futebol da Divisão de IA participaram do estúdio, e cada jogador foi aleatoriamente designado para um grupo de controle ou grupo de oclusão. Os testes foram feitos antes e dois dias após o término das sessões de treinamento para medir a pressão arterial; medidas de circunferência torácica, braço superior e inferior e tamanho da coxa Massa corporal e 1WD na posição desenvolvida em decúbito e agachamento Cargas de trabalho experimentais foram determinadas com base em 1WD para cada elevador. 1
- O protocolo de exercício consistia em 1 série de 30 repetições de cada exercício a 20% de 1WD.
- Seguido por 3 conjuntos de 20 repetições.
- Cada uma com 45 segundos de descanso.
- Este protocolo permaneceu o mesmo para deitar e agachamento.
- E o treinamento foi feito 3 vezes por semana durante 4 semanas após o treinamento regular fora de temporada.
Occlusion of the blood flow to the muscles was achieved by wrapping elastic bands with Velcro on the most proximal portion of both upper and lower extremities during the blood flow restriction training sessions. The bands were applied to restrict the brachial artery on both upper arms and the femoral artery on both legs. The restriction was maintained for the duration of the entire exercise session, including rest periods. The bands were applied on the arms first, and the pressure was released immediately after completion of the bench press. The bands were then applied to the legs for the squat, and were released just after completion of that exercise as well. The bands were applied tightly at a pressure of 50-100 mm Hg.3
The results of the study showed the blood flow restriction group experienced greater increases in bench press and squat 1RM (7% and 8% increase respectively), upper and lower chest girths (3% increase for both), and left upper arm girth compared to the group who did not use blood flow restriction.4
This study indicates that low-intensity resistance exercise at 20% of 1RM combined with blood-flow restriction training can be an effective training method, and can actually result in greater muscular strength and hypertrophy than traditional training methods. This could potentially be very beneficial to athletes since wear and tear from training often impedes the recovery process, and can affect their performance. Blood-flow restriction training provides a method that does not induce as much muscle damage and allows for increased recovery.5