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
