在今天这个简短的在线研讨会中 Today in this short webinar
我们要讨论的主题是 I'm going to discuss with you
血流阻断（BFR)在精英运动中 the research and application of blood flow restriction
的研究和应用 within elite sports
我是斯蒂芬·帕特森博士 My name is Dr Stephen Patterson
如果大家对 If you've got any queries
本讲有任何疑问 or any questions about this presentation
可以通过社交媒体 联系我 and you can contact me on social media
也可以通过屏幕页面的电子邮箱 or you can get me by email on the screen
找到我 in front
那么什么是血流阻断（BFR）呢 So what is blood flow restriction
我将其 Well I like to
分成三类不同的应用 split into three different applications
第一类应用是 The first application is that of
抗阻训练搭配 resistance exercise with blood flow
BFR restriction
指的是流向工作肌肉的 and this involves partial restriction of
血液部分受阻 blood flow to the working muscles
并防止血液 with the prevention of that blood
回流到心脏 returning back to the heart
通常 所使用的压力 and the pressures that are typically
是个体肢体动脉血流阻断压(LOP) used are between 40 to 80 percent of
的 40% 到 80% an individual's limb occlusion pressure
而100% LOP 指的是 with one hundred percent being the
完全阻断动血流所采用的 minimum pressure that fully occludes all
最小压力 blood flow
因此 我们确信在 40% LOP条件下 So by working between 40 percent
进行训练 we're guaranteeing that some
一些血液就会 blood flow is
流向肌肉 going to the muscle
训练所用的负荷 通常较低 The loads that are used are generally low
大约是 approximately 20 to 30 percent of
20%-30% 1RM your one repetition max
而增加负荷 With no real added benefit of using
实际上并不会改进训练效果 higher loads
第二类应用是 Secondly we can perform different forms
各种耐力训练 of endurance exercise
搭配 again with partial blood flow
部分BFR restriction
所用压力范围在 The pressures used to game are between
40%-80% 40 to 80 percent of
LOP limb occlusion pressure
或由于训练持续时间较长 Or some movement towards the lower end of that scale
使用的压力范围 due to the longer duration
通常更低 of effort
比如 我们观察到 So for example we've seen some work in
在实验室 the lab where
个体无法持续 individuals aren't able to maintain
70%-80% pressures of 70 to 80 percent
LOP 的训练 limb occlusion pressure
对于较长时间的训练 For a longer period of time
要将压力调整到 40%-60% 的 we have to reduce those down to 40 to 60 percent
范围 range
往往 采用的强度也比较低 The intensity is often used again is low
比如步行 so for example during walking
骑自行车 划船等训练 cycling rowing
但强度低于个体 but the intensities are below 50% of
最大摄氧量（VO2 max）的50% an individual's VO2 max
我们既可将BFR用于 间歇性训练 and we use that for intervals and
也可用于持续性训练 continuous efforts
这些训练会产生与高强度训练 This produces similar adaptations as
相似的适应性 higher intensity exercise
也可以促进 and leads to improvements within
计时测试 for example performance of time trials
最大摄氧量和血管适应等方面的改进 VO2 max and vascular adaptations
第三类应用是 Finally we can also use
被动BFR blood flow restriction passively
该应用不需要任何运动 This involves no exercise
不过 所使用的压力 but the pressures used are higher
往往高于或等于 and equal to about 100 percent of your
100% LOP limb occlusal pressure
并且会出现 Typically this involves short
2到5分钟的 two to five minute periods of
完全血流阻断 full restriction
随后会出现再灌注期 followed by similar reperfusion periods
该训练方法已用于 This method has been used again to
提高射击运动能力 increase shoot exercise performance
促进剧烈运动后的 and help recovery following strenuous
康复 exercise
那么 我们如何将BFR So how can we apply the flow restriction
应用于精英运动呢 to elite sport
迄今为止 针对精英运动 Well to date there's very little
人群的这类应用研究 research specifically in elite
数量有限 populations
已有的研究表明 Research that has been done has shown
BFR训练所引发的适应性 that blood flow restriction adaptations
与未经训练的 are similar to that of untrained
业余运动员的适应性相似 recreational athletes
比如 我们观察到的结果有体能增强 so for example we see increased strength
肌肉量增加 increased muscle mass
短跑成绩提高等 improved sprint performance etc
尽管在该领域的研究成果有限 But despite the limited research in the area
但是我们确实知道它经常 we do know it is regularly applied
应用于各种精英运动项目 in elite sports settings
且具有很好的适应性和 and with very good adaptations and
效果反馈 responses
那么接下来 So for the rest of this presentation
我将为大家介绍 I'm going to sort of cover
BFR在该领域的 a range of different applications of
各种不同应用 blood flow restriction
据我所知 where I think it can and I know it is
目前BFR正应用于 currently being used within
各类精英体育 elite sports settings
其中 最主要 The sort of main area where it is used
且 and
使用效果比较好的一个应用方向 it's being used well
是运动损伤和康复 it's around the idea of injury and rehabilitation
不过这部分内容不在今天的讲述 I'm not going to cover that in today's
范围内 presentation but that is being covered
本系列的另外一个视频会 in another
专门介绍 presentation for this series
其他潜在的应用方向则围绕 Other potential options are around the
训练负荷和压力的 idea of managing training load and
管理 stress
疼痛的管理 allowing us to manage pain
体能的迅速提高 allowing us to acutely enhance performance
还有剧烈运动后的 and finally allow us to improve recovery
体能恢复 following strenuous exercise
那么 首先来看看 Let's first of all think about this idea
训练压力和情绪的管理 of managing training stress and mood
BFR最常用于 Blood flow restriction is most commonly
无法承受高负荷时的 used for rehab when higher loads are not
康复 tolerated
但是该训练方法的一个潜在 However there is potential to use this
应用是 管理 mode of exercise to manage
高强度训练后的 total training load and stress
总训练负荷和压力 following intense training periods
例如在周期性训练计划的 For example implementing blood flow
适当阶段 restriction during appropriate stages of
使用BFR a periodized training plan
可以有助于抵消 may help counter the potential negative
整体训练负荷较高的潜在负面影响 effects of high overall training loads
这些影响通常是由 These are normally brought by
基础性工作增加所带来的 the increased general based work
紧密的赛程 multiple fixtures in the
场地空间和 weeks of fixture congestion
身体状况等等 pitch space and conditioning etc
该训练方法能够 The ability to improve strength
以最小的机械应力 and muscle mass
和肌肉损伤 with minimal mechanical stress and
提高体能和肌肉量 muscle damage
因此 可以有效应用于 比如说 may therefore be useful for example
经常出差或 during extensive travel
参加锦标赛期间 设备条件往往 or tournaments when equipment may also
比较有限的时候 be limited
最近的一项来自丹麦的研究 Indeed in a recent study out of Denmark
证明了 通过将BFR训练期 It demonstrated how alternating
与重负荷训练期 periods of blood flow restriction
交替进行 training with heavy load training
如何产生同样的 leads to similar improvements in
体能增强效果 strength
也就是 最大随意收缩力量（MVC)的 and in this case the maximum voluntary
增强效果 contractions
对照组采用的是 持续六周无BFR的 and in comparison to heavy loads only
重负荷训练 for six weeks
那么在本例中 我们观察到 So in this case what we're seeing here
两个训练组 MVC 增强的情况对比 is a improvement in MVC of
重负荷搭配 between twelve and seven percent for
BFR训练组的 the blood flow restriction
提升是12% and heavy load combined group
而 as well as
重负荷训练组的提升是7% the heavy load group respectively
该研究还证明其 They also demonstrated that they were
能够增加 able to increase
两组中 the cross-section area of type Ⅱ fibers
Ⅱ型肌纤维的横截面积 in both groups
也证明了 即使 So demonstrating that even though the
负荷减少 采用交替 load reduced and on alternating weeks
抗阻训练的方法 of resistance exercise
也可以产生同样的适应性 the adaptations were exactly the same
因此我们相信 So we can be confident that we can
可以 reduce
减少机械负荷 training stress by reducing the
进而来减轻训练压力 mechanical load
其方法是 在需要给运动员 by alternating between blood flow
安排训练时 restriction and heavy load training
将BFR和 whenever you feel there is a need to
大负荷训练交替进行 deal with the athletes
其他应用方向还包括 Other opportunities include the ability
能够进行少量多次训练 to perform periods of microdosing for
例如 example
短时期内 increasing the frequency of training for
增加训练频率 a short period of time
由于具有低负荷 Due to the low load nature of blood flow restriction
低机械应力的特性 and low mechanical stress
BFR训练 可以在短时期内 it can be applied
每天安排一到两次 once or twice per day for a short period
就能产生快速效果 to induce rapid gains
接下来 来自医学界的一份研究 Now the following study from medicine
表明在短短 19 天内进行 23 次训练后 demonstrated that
肌肉质量可以发生 large changes in muscle mass
巨大变化 following 23 sessions in just 19 days
该研究也证实了 Here they demonstrated an increase in
肌肉纤维横截面积 muscle fiber cross-sectional area of
在短短 8 天内 up to 38
增加了 38% in as little as eight days
且一直保持到研究结束 which was maintained until the end of the study
即训练后第10 天 and up to 10 days post training
另外 训练后 This was supplemented with a 10% increase
体能增加了 10% in strength also
这项研究还表明 尽管 This work demonstrates that despite
训练 training
持续了大约三周 lasting approximately three weeks
但是适应发生于训练一周后 adaptations occurred after one week
因此我们了解到 So we know that we can apply this for a
可以在很短的时间内使用BFR very short period of time
来引发适应反应 to induce adaptations
来自挪威的Thomas Bjornsen Thomas Bjornsen out of Norway
基于以上研究结果 took this premise and introduced two
安排了两个为期一周的少量 one-week blocks of microdosing of
BFR训练 blood flow restriction training
给一组国家级 for a group of national level
举重运动员 Powerlifters
有趣的是 他们发现该训练 Interestingly they find that
增加了BFR组的 this led to an increase in isometric strength
最大等长收缩力量（MIVC) in the blood flow restriction group
不过虽然BFR组的前蹲举（1RM) However front squat one repetition max
有提升 但是传统体能训练组的 was better in the conventional strength training group
前蹲举（1RM) despite trends for
表现 improvements with blood flow
更好 restriction
BFR组的 The blood flow restriction group did
股外广侧肌的横截面积 however increase the
确实增加了 cross-sectional area of the vastus lateralis
这主要 This was mainly
是由于 attributed to an increase in typeⅠ
Ⅰ型肌纤维横截面积的增加 fiber cross-sectional area
不过 对于力量和速度受损的 Now for elite athletes concerned with
精英运动员来说 impairing power and speed
该训练有所不利 this may not be advantageous
很可能是因为在研究开始之前 But it is likely due to
精英运动员们已经具备 the large muscle mass and strength of
良好的肌肉质量和体能 this well-trained population
我们开展了 before the study began So we have a
一系列研究 series of studies through which
来证明我们可以进行少量训练 demonstrate that we can microdose
在短时间内 we can increase frequency for short
增加训练频率 periods of time
并在体能和肌肉质量方面 and induce adaptations within strength
引发适应性 and muscle mass
所以从运动员角度来看 So from an athletic perspective
我们可以考虑 we can think about certain periods of
在赛季的某些时期 the season
比如赛季前 赛季中 in season and pre-season where we can
开展几段短时的 actually do short periods of microdosen
少量BFR训练 of potentially blood flow restriction
这将有助于我们 which will allow us to
获得想要的适应性 get those adaptations that we desire
BFR的另一项潜在的应用方向是 Another potential application is to
减少训练前或 reduce either pre or
训练后的疼痛 据我们了解 post training pain so what we do know is
许多运动员的训练是在 that numerous athletes train and compete
与疼痛和各类干扰中进行的 with pain and niggles
因此训练负荷和 and therefore managing training load and
疼痛加剧的管理是一个复杂的问题 exacerbation of pain is a complex issue
我们可以采用且目前 One way we can do this and currently
正用于赛后康复的一种方式 being employed in late sports settings
是 is
在比赛之前或之后 using blood flow restriction before or
使用BFR after practice in games
有多项研究 So there are a number of studies
显示 which have shown
与常规负重训练相比 that blood flow restriction can decrease
BFR可以减轻急性和慢性 knee pain acutely and chronically
膝关节疼痛 compared to normal heavy loads
而且最近我们的工作小组 And more recently our group have tried
正在竭力研究其原因所在 to explain the reasons why
下图基本显示了 Now the following figures basically show
在40%-80% LOP 情况下 pressure pain threshold before five
低负荷BFR训练和 minutes post and 24 hours after
常规重负荷训练后 both low load exercise
5分钟和 blood flow restriction at both 40 and 80% of
24小时的 the limb occlusion pressure
压力疼痛阈值 and heavy load training
左上角的图显示的是 They do this for the exercise leg
训练侧腿 in the top left
左下方是非训练侧腿 the non exercise leg in the bottom left
然后 and then
右上角是二头肌 the biceps in the top right and the
而斜方肌在 trapezius
右下角 in the bottom right
简而言之 我们证明了所有运动都可以 Briefly what we demonstrated was all exercise
迅速改善 acutely improves pain sensitivity
参与运动的肌肉 以及 in the exercise muscle as well as
远端的 remotely
肢体和整个上身的痛觉敏感性 in the opposing limb and the upper body
不过这种痛觉敏感性的改善 However this improvement in pain sensitivity
仅发生于 was only in those
运动结束后的 and for the first five minutes post
前五分钟 exercise
但是BFR However blood flow restriction
在运动后长达24小时的时间内 significantly improved pain sensitivity
都可以显着改进疼痛敏感性 for up to 24 hours
其中所使用的压力是 with both 40 and 80 percent
40%-80% LOP limb occlusion pressure
但 80% LOP组的 But the 80% of occlusion
效果是最突出的 pressure group had the greatest impact
所以我们认为 So we know that we can actually get a
如果使用80% LOP reduction in pain
那么我们可以 for at least 24 hours if we use
在至少24小时内 blood flow restriction at 80%
缓解疼痛 limb occlusion pressure
我今天要与大家谈论的 The final method I will discuss with
最后一类应用 you today
是被动BFR训练 is that of passive blood flow restriction
屏幕中示意图显示了 Now the schematic here
三种不同的 in the screen shows three different ways
应用方向 that it can be used for
第一种是肌萎缩 The first is muscle atrophy
今天不做赘述 which I'm not going to cover
而 另外两个是提高 but the second two are to enhance
体能 achieve performance
和促进康复 and also then for recovery
那么需要注意的是 Now one thing to make note of is
使用LOP测量设备时 it's important to apply pressure
压力的施加 when using a device that can measure
非常重要 limb occlusion pressure
如图所示 As seen in this figure under the
在右侧的图片中 pictures on your right hand side
个人站姿 the body position of the individual
会影响LOP changes the limb occlusion pressure
因此 应该使用这种测量方式 Thus this measurement should be used and
而不是给定任意压力值 not arbitrary pressures
因为据我们所知 目前BFR because a lot of the passive blood flow
和缺血预适应 (IPC) restriction work
发挥作用 and the work of the ischemic
使用的是 preconditioning as it's also known
任意压力而非 uses arbitrary pressures rather than
基于LOP based of limb occlusion pressure
在接下来的两页演示文件中 In the next two slides i'm going to
我将会重点关注BFR训练在体能和 focus mainly on this performance and
康复方向的应用 recovery aspect of training
那么 被动BFR也称为 So passive blood flow restriction is
缺血预适应或 also known as ischemic precondition or
IPC IPC
应用于运动之前或 and it's applied before or after
之后 exercise
那么在本例中 大家可以看到 So in this case here you can see that
红条块代表5分钟的 the red blocks represent five minute
血流完全阻断 periods of full occlusion
或 施加100% LOP压力 or a hundred percent limb occlusion pressure
在间歇期 有五分钟的再灌注 with five minutes of reperfusion applied in between
这些都是在运动训练 This is all done before
之前完成 exercise performance
现在有大量关于 Now there is a multitude of research
BFR in blood flow restriction or
被动BFR和 passive blood flow restriction and
缺血预适应的研究 ischemic preconditioning research
研究结果表明 which has shown it's a potential benefit
BFR的应用 of this move for
对迅速提高运动能力具有潜在好处 improving acute exercise performance
其中效果最佳的是 with the main improvements coming via
BFR搭配耐力或有氧运动 endurance or aerobic based exercise
但是未来的研究需要 However future research needs to
通过LOP将 standardize pressures via
压力标准化 limb occlusion pressure
正如我此前提到 人们往往倾向于使用 As i mentioned they normally tend to use
任意压力或 220 arbitrary pressures or 220 millimeters
毫米汞柱压力 of mercury
在为运动员安排训练时 Why that's a problem when we come to
之所以会出现问题 是因为 working with athletes is that
我们知道他们的肌肉量往往要 we know that they tend to have much
大得多 larger
因此220 and muscle mass therefore 220
毫米汞柱 millimeters of mercury which is
这种广泛使用标准并不一定 standardly used would not be enough
完全适用于 pressure to fully occlude every single
每一个 one
运动员 of those individuals
这大概就是 That probably explains the
在被动BFR discrepancy that we see within the
和 research with regards to passive blood
IPC体能研究中 flow restriction and ipc
存在差异的原因 performance research
最后一个的应用方向是 The final mode of application is to
促进剧烈运动后的 enhance recovery following strenuous
康复 exercise
证据支持 The evidence points towards
在运动后 application after exercise
以IPC 类似的方式使用BFR in a similar fashion to IPC
例如IPC 有缺血期和 for example periods of ischemia and
再灌注期 reperfusion
那么 Martyn Beaven 页面顶部可以看到 So Beaven Martyn in the top figure
首次 they are the first to
论证了BFR在 demonstrate this following strenuous
包括体能 exercise which consisted of strength
训练 training
和冲刺训练等在内的剧烈运动中的应用 and sprint training which is basically a
而这些训练对于精英运动员来说 typical training session
稀松平常 for athletes
最近 我们的团队研究了这个方向 More recently our group has looked at this and mainly
并且主要关注肌肉损伤问题 following muscle damage
在研究中 我们 In this case we
进行了 100 次深蹲跳跃 performed 100 drop jumps
然后使用被动 and then applied the passive
BFR 并观察它 blood flow restriction to see if it
是否可以促进康复 could enhance recovery
我们发现 Essentially what we find was
在这个案例中 基本上 there is an improvement of a faster
使用被动BFR后的 recovery of force production
大约24小时 in this case by approximately 24
内 hours
更快出现力量衰竭 and following passive blood flow
如图中的 restriction as evidenced here by the
黑色方块显示 black squares
这也 This also resulted in much
使得肌酸激酶的增加始终处于 lower and increases in Creatine Kinase
较低水平 levels
另外 与对照组一样 增长仅发生于 and again it started 24 hours and that
24 小时内 actually
且 两组数据都 never really increased in comparison to
没有再升高 the control group
通过疼痛视觉模拟量表（VAS)进行测量 And also in reduced pain
在这段时期内 over the time period as well
疼痛也有减轻 as measured by Visual Analog Scale
所以我们能够证明 So we were able to demonstrate that
每当我们在 whenever we use this mode of
训练后 exercise
使用BFR时 可以真正 following exercise we can actually
有效缓解疼痛 help reduce pain
损伤并改善 damage and improve recovery overall
运动后的整体康复 following the exercise itself
所以总而言之 我们可以使用 So in summary we can use blood flow
BFR restriction
来对训练负荷和压力进行管理 to manage training load and stress
这种潜在效应 Potentially
可能凸显在减负荷 in certain benefits during deload
期 periods
和设备条件比较有限的 and during long distance travel when
长途旅行期间 equipment access is minimal
以及其他如赛程安排过密的 and during periods of things like
时期 fixture congestion
它也可以用于短期 It can also be used for short periods of
高频训练或少量训练 high frequency training or microdosing
以提高特定的和必需的 to improve specific and required
身体素质 qualities
值得注意的是 One thing to remember is that blood
无论何时使用BFR restriction is whenever used and applied
我们都可以 we can do this relatively
迅速完成 quickly
大家知道 每次训练大约持续 So you know one exercise lasts between sort
5-10分钟 of 5 and 10 minutes
通常而言 这对于引发 That's normally enough to give enough
所选训练的 of an adaptation
适应性 depending on the exercise that's
已经足够了 chosen
所以很显然 频繁且快速使用BFR So there's obviously some potential here
具有一些潜在效果 of using it frequently and quickly
我们也可以用它来减轻 We can also use it to reduce
疼痛 pain
和伤病干扰 帮助运动员更好地 and niggles and to get players through
完成训练和比赛 training and games
另外 值得注意的是 and again something just to consider is
我们建议使用 that we potentially suggest that we use
80% LOP 这样更高的压力 higher pressure of 80% limb occlusion
效果通常可以持续 pressure and this can normally last for
长达 24 小时 up to 24 hours
还有一些证据表明我们 There's also some evidence that we
可以通过 can enhance acute performance with
被动BFR 或 IPC passive blood flow restrictions or ischemic
来迅速增强体能 preconditioning
最后我们还了解到这 Finally we also know that this
BFR可能有助于 can possibly help with recovery
促进剧烈运动后的康复 following strenuous exercise
例如 我们有可能 So for example we may potentially be
在训练后 able to use it
立即使用BFR 或者 immediately after training or even
让运动员将BFR绑带带回家 letting the athletes take the cuffs home
带回下榻的酒店房间或 with them or if we're in hotel rooms or
其他任何住处 whatever
在其他人坐立休息时 It allows us to apply in this recovery modality
我们则可以借助BFR while people are just sitting
开启康复模式 at rest
最后 关于BFR Finally for further guidance on how we
使用方法 can apply blood flow restriction
及其安全性的进一步指导 我们整理了 and its safety and we've put together
如下内容 列出了 the following article which is a
世界各地的一系列专家 series of experts all over the world to
他们对于我今天跟大家讨论的问题 come together with some consensus of
存在一些共识 how we can apply BFR and some of the
比如 在不同的情况下 sort of programming guidelines with
BFR的使用方法 regards to the different modalities
和操作指南 that I've discussed today
谢谢 Thank you