Bell, Lee. “Smart Cuffs: How Blood Flow Restriction Training Is The Next Big Fitness Trend .

” Forbes, 30

Mar. 2019. https://www.forbes.com/sites/leebelltech/2019/03/30/smart-cuffs-how-blood-flow-

restriction-training-is-the-next-big-fitness-trend/#7669c0f76b58

In the article published by Forbes magazine written by Lee Bell, “How Blood Flow Restriction Training Is
The Next Big Fitness Trend” from March 2019. This article explains what blood flow restriction training
is and takes the audience through the author experiencing it first hand. He talks about how light weights
feel heavier when wearing the band because of the restriction of blood flow. He discusses how your
muscles pump and swell during the work out and they feel bigger than normal immediately. He also
discusses how much it burns during the workout. When using blood flow restriction training you can
achieve the same results quicker, results you would expect to see in twelve weeks can be achieved in
only four weeks. The author of this article is a freelance writer and editor who used to work for The
INQUIRER. This article is recent as it was written In March of this year and can be useful in my research
article. This can be useful because knowing a personal experience from blood flow restriction training
and having a description of how it feels can be useful background information to use.

"Blood Flow Restriction Training." Physiopedia. 24 Jun 2019, 05:30 UTC. 17 Nov 2019, 20:43

<https://www.physiopedia.com/index.php?title=Blood_Flow_Restriction_Training&oldid=21538

1> https://www.physio-pedia.com/Blood_Flow_Restriction_Training

The Physiotherapist’s who run Physiopedia published the article “Blood Flow Restriction Training” in
June of 2019 with the main point being to inform people about the process and effects of blood flow
restriction training. This website talks about how BFR could be useful in populations like people with
HIV/AIDs, diabetes, COPD and even those with cancer because they lose muscle mass and low intensity
blood flow restriction training could assist in regaining it. It mentions blood flow restriction training was
initially developed in Japan it is also known as KAATSU training. When done by a professional cuffs are
inflated to a specific pressure during the work out to obtain partial arterial and complete venous
occlusion. It discusses the science behind how low resistance blood flow restriction training occurs in the
body. This is written by certified physiotherapists and has many credible sources for the science and
process of blood flow restriction training. This article will be useful in my research project because it
provides knowledge of the science behind blood flow restriction and discusses practical uses for blood
flow restriction therapy and training. It also mentions the contraindications of this process and the
possible side effects that could occur when working with blood flow restriction. This will provide a good
basis for my introduction and provide me with more overall knowledge of the process before diving into
writing the paper.

Huges, Luke. “Blood Flow Restriction Training in Clinical Musculoskeletal Rehabilitation: A Systematic

Review and Meta Analysis.” British Journal of Sports Medicine. 4 March 2017, Accessed 17 Nov

2019. https://bjsm.bmj.com/content/51/13/1003.abstract

Luke Hughes wrote the journal article “Blood flow restriction training in clinical musculoskeletal
rehabilitation: a systematic review and meta-analysis” published in the British journal of sports medicine
in march 2017 and it was designed to examine the effectiveness of low load blood flow resistance
training (LL-BFR). This was a systematic analysis of blood flow resistance training attempting to provide
 recommendations for safe and result producing BFR implementation in clinical rehabilitation. Twenty
articles were used in the research of the systematic review which showed that augmentation of low load
rehab training with BFR can produce greater gains in muscular strength compared with low load training
alone, however it is not as much muscular gain when compared to heavy load training. There is no
known mechanism as to why there Is increase in muscle hypertrophy when using LLBFR when compared
to low load exercise. The article suggests using LL-BFR as a sort of bridge when going from low load
training to heavy load training. The author of the article is a student of sport, health and applied science
at St. Mary’s University. It was written for anyone interested in using low load blood flow restriction to
help in reintroducing heavy load activity, which would typically be an individual involved in the
rehabilitation process like athletic trainers, physical therapists or rehabilitation assistants. The article
was written in the UK which would have different access to information and research processes. This
article will assist in my research because it gives useful information about the process of low load blood
flow restriction training. It talks about how blood flow restriction can be useful in the rehabilitation
process but also talks about the limitations present when working with this technique. The article also
mentions the risks of blood flow restriction especially when done while not under supervision of a
qualified professional.

Lixandrao, Manoel E. “Effects of Exercise Intensity and Occlusion Pressure after 12 Weeks of Resistance

Training with Blood Flow Restriction.” CrossMark. 2 May 2015, Accessed 17 Nov 2019.
https://www.ncbi.nlm.nih.gov/pubmed/26323350

In the Journal article “Effects of Exercise intensity and Occlusion Pressure after 12 Weeks of
Resistance Training With Blood-Flow Restriction” written by Manoel Lixandrao in May of 2015 with the
purpose of comparing the effects of Blood flow restriction therapy protocols with different methods of
occlusion pressures and exercise intensity on muscle mass and strength over a 12 period of completing
blood flow restriction training. For this experiment cross sectional areas (CSA) were assessed by MRI,
then familiarized with the work outs to be performed for their one rep max. sSeventy two hours after
the last familiarization session the one rep max was completed for each subject to assess quadricep
strength. Subjects legs were then divided into quartiles according to quadricep muscle CSA afterwards,
legs within each quartile were allocated by dominance into the five experimental groups with different
occlusion pressures. Participants then did 12 weeks of single leg knee extension resistance training. 1
rep max’s were re assessed half way through the training to adjust the training load so it was not too
easy for the participants. Then again seventy two hours after the final training CSA’s and one rep max’s
were re assessed. The results of this study show that very low intensity exercise benefits from higher
level of occlusion pressure. There is no real benefit to increase intensity with high occlusion pressures.
The author is a researcher at the university of Sao Paulo which is an accredited university. This article
was published in 2015 which makes it a relatively recent article. This Study is important to my research
article because it discusses the effects of blood flow restriction after multiple weeks of doing the
program. Knowing the effects of this type of training is necessary to know the benefits and adverse
effects of this type of training. The results of this study showed that intensities above 20% of the one rep
max of a person should be utilized in blood flow restriction training.

Pope, Zachary K. “Exercise and Blood Flow Restriction.” The Journal of Strength and Conditioning

Research. October 2013

https://www.researchgate.net/publication/235385487_Exercise_and_Blood_Flow_Restriction
 In the article “Exercise and Blood Flow Restriction” written by Zachary Pope and published in the
Journal of Strength and Conditioning Research in October 2013 with the purpose of discussing relevant
literature with when talking about short and long term physiological responses of blood flow restriction
in traditional exercise modes vs non blood flow restriction exercise modes. The article discusses the
hemodynamics of blood flow restriction, as well as muscle oxygenation and cardiovascular responses
and adaptation. It also discusses muscle fiber recruitment and metabolic responses. This article goes
very much into detail about the physiological responses of how blood flow restriction training works and
affects the body after work outs. The author of this article is a member of Montana state university,
which is an accredited university and the journal of strength and conditioning research has credibility
and is a factual source of information. This will help me in my research project because it discusses in
great detail the physiological process of what occurs during blood flow restriction training and that is
important for background information.

Wilson, Jacob M. “Low intensity Blood Flow Restriction Training: A Meta-analysis.” Research Gate. 3 Sep

2011, Accessed 17 Nov 2019. https://link.springer.com/article/10.1007/s00421-011-2167-x

The journal article “Low intensity Blood Flow Restriction Training: A Meta-Analysis” by Jacob Wilson
published by Research Gate in September of 2011 with the purpose of identifying the training variables
that result in the most strength gains and muscle hypertrophy in the outcomes after low load blood flow
restriction. This was a meta-analysis of eleven other articles about blood flow restriction training. This
investigation found hypertrophy remains constant from four to ten weeks of training however muscle
strength is different, it doesn’t respond until week 10. The author of this article is a part of the applied
science and performance institute. This article was written in September 2011 meaning while a little on
the older side it is still under ten years old and could be a relevant source of information. This is
important in my research article because the effects of Blood flow restriction training on hypertrophy
and muscle strength is necessary to know. The meta-analysis is important because it takes the important
information from different articles and compares all the data.

Wilson, Jacob M. Lowery, Ryan P. “Practical Blood Flow Restriction Training Increases Acute

Determinants of Hypertrophy Without Increasing Indices of Muscle Damage.” The Journal of

Strength and Conditioning Research. Nov 2013. https://journals.lww.com/nsca-

jscr/fulltext/2013/11000/Practical_Blood_Flow_Restriction_Training.20.aspx#pdf-link

In the Journal article “Practical Blood Flow Restriction Training Increases Acute Determinants of
Hypertrophy Without Increasing Indices of Muscle Damage” by Jacob Wilson, published in The journal
of Strength and Conditioning Research in November of 2013 with the purpose of investigating the
effects of BFR on metabolic stress, muscle swelling and skeletal muscle activation, also indices of muscle
damage after a set of low intensity resistance training. 12 college age males with at least one year
experience of resistance training were participants in this study. Participants were wrapped by the same
researcher and given a pressure scale to rate the perceived amount of pressure of the wraps. Once the
participants one rep max’s were found within 5 attempts. Participants were then given a program to
complete at 30% of their one rep max in which muscle activation was recorded. Findings showed
moderate BFR resulted in greater indices of metabolic stress, muscle swelling and muscle activation than
did a work matched control without increasing indices of muscle damage. The author is a staff member
 of the department of health sciences and human performance from the University of Tampa and is
relatively recent as it was published within the last 10 years. This will be useful in my research project
because it talks about the practical uses of blood flow restriction training and how it can affect muscles.