所以 so
今天在这个简短的网络研讨会中，我将 today in this short webinar i'm going to
与您讨论精英运动 discuss with you the research and
中血流限制 application of blood flow restriction
的研究 within elite sports
和应用，我的名字是斯蒂芬帕特森博士， and my name is dr stephen patterson and
如果您 if you've got any queries
对本次演讲有任何疑问或任何疑问 or any questions about this presentation
，您可以联系 我在社交媒体上， and you can contact me on social media
或者你可以通过前面屏幕上的电子邮件找到我 or you can get me by email on the screen
in front
所以什么是血流限制 我 so what is blood flow restriction well i
喜欢 like to
分成三个不同的应用程序 split into three different applications
第一个应用程序是 the first application is that of
带有血流限制的阻力运动 resistance exercise with blood flow
restriction
，这涉及 and this involves partial restriction of
血液的部分限制 流向工作肌肉 blood flow to the working muscles
，防止血液 with the prevention of that blood
回流到心脏 returning back to the heart
，通常使用的压力 and the pressures that are typically
used are between 40 to 80 percent of
是个人肢体阻塞压力 an individual's limb occlusion pressure
的 40% 到 80% 之间，100% 是 with one hundred percent being the
完全阻塞所有血流的最小压力， minimum pressure that fully occludes all
blood flow
因此 通过在 490% 之间工作， so by working between forty ninety
我们保证一些 percent we're guaranteeing that some
血液 blood flow is
流向肌肉 going to the muscle
，使用的负荷 通常 the loads that are used are generally
较低 大约 20% 到 30% low approximately 20 to 30 percent of
的最大重复次数 your one repetition max
使用更高的负荷并没有真正的额外好处 with no real added benefit of using
higher loads
其次，我们可以再次进行不同形式 secondly we can perform different forms
的耐力运动 of endurance exercise
，同时限制部分血流 again with partial blood flow
restriction
用于获得的压力在其中的 the pressures used to gain are between
40% 到 80% 之间 由于持续时间较长，包容性 40 to 80 percent of them inclusive
压力会 pressure
朝着该规模的低端移动， with some movement towards the lower end
of that scale due to the longer duration
of effort
因此例如我们在实验室中看到了一些工作， so for example we've seen some work in
其中 the lab where
个人无法维持 individuals aren't able to maintain
70% 到 80% 的压力限制 pressures of 70 to 80 percent limit
exclusive pressure
了特定压力 更长的时间，我们必须 for a longer period of time and we have
将其降低到 40% 到 60% 的 to reduce those down to 40 to 60 percent
range
范围 经常使用强度 增益 the intensity is often used the gain is
很低 因此例如在步行 low so for example during walking
骑自行车划船 但强度 cycling rowing but the intensities are
低于个人最大 vo2 的 50% below 50 percent of an individual's vo2
max
我们将其用于 间隔或 and we use that for either intervals or
持续努力 continuous efforts
，这会产生与更高强度运动类似的适应， and this produces similar adaptations as
higher intensity exercise
并导致考试内 and leads to import improvements within
的重要改进 计时 for example performance of time trials
赛的表现 最大摄氧量和血管适应 vo2 max and vascular adaptations
最后我们还可以 finally we can also use blood flow
被动地使用血流限制 restriction passively
这不涉及运动，但 this involves no exercise but the
使用的压力更高 pressures used are higher
并且等于您 and equal to about 100 percent of your
肢体咬合压力的 100% limb occlusal pressure
通常这涉及短的两到 typically this involves short two to
五分钟的时间 five minute periods of
完全限制，然后是类似的 full restriction followed by similar
再灌注期 reperfusion periods
这种方法已再次被用于 this method has been used again to
提高射击运动表现 increase shoot exercise performance
并帮助剧烈 and help recovery following strenuous
运动后的恢复 exercise
所以我们如何将流量限制 so how can we apply the flow restriction
to elite sport
很好地应用于精英运动 迄今为止，很少有 well to date there's very little
专门针对精英 research specifically in elite
人群的 populations
研究。 done 已经表明 research that has been done has shown
，血流限制 that blood flow restriction adaptations
适应与未受过训练或 are similar to that of untrained or
休闲运动员的相似，因此例如，我们 recreational athletes so for example we
看到力量 see increased strength
增加、肌肉质量增加、冲刺 increased muscle mass improved sprint
成绩提高等， performance etc
但尽管该领域的研究有限，但 but despite the limited research in the
我们确实知道它经常 area we do know it is regularly applied
应用于领先的运动环境 in lead sports settings
并且具有很好的适应能力 and with very good adaptations and
responses
对于本演讲的其余部分， so for the for the rest of this
我将介绍 presentation i'm going to sort of cover
a range of different applications of
血流限制和 blood flow restriction and
体重的一系列不同应用，我认为它可以并且知道它 weight i think it can and know it is
目前正在 currently being used within
精英运动环境 elite sports settings
中使用 它的使用领域 the sort of main area where it is used
和 and
使用得很好 围绕 it's being used well it's around the
着伤害和康复的概念 idea of injury and rehabilitation
我不打算在今天的 i'm not going to cover that in today's
演讲中介绍，但 presentation but that is being covered
在 in another
本系列的另一个演讲中 presentation for this series
其他可能的选择是围绕 other potential options are around the
管理培训的想法 负荷和 idea of managing training load and
压力 stress
使我们能够控制疼痛 allowing us to manage pain
使我们能够迅速提高 allow us to acutely enhance performance
表现 最终使我们能够 and finally allow us to improve recovery
在剧烈运动后改善恢复 following strenuous exercise
让我们首先考虑一下 let's first of all think about this idea
这种管理训练压力和情绪的想法 of managing training stress and mood
血流限制最常 blood flow restriction is most commonly
用于高负荷时的康复 used for rehab when higher loads are not
不能容忍， tolerated
但是有可能使用这种 however there is potential to use this
锻炼方式来管理 mode of exercise to manage
总训练负荷和压力以及姿势 total training load and stress and pose
在高强度训练之后 following intense training periods
，例如 for example implementing blood flow
在 restriction during appropriate stages of
周期性训练计划的适当阶段实施血流限制 a periodized training plan
可能有助于抵消 may help counter the potential negative
高整体训练负荷的潜在负面影响 effects of high overall training loads
，这些通常是由 and these are normally brought about by
你知道增加的 you know increased gym
健身房外观 look paste work multiple fixtures in the
带来的 固定装置拥挤 wakes of fixture congestion
球场空间和条件等 pitch space and conditioning etcetera
提高力量 the ability improve to improve strength
和肌肉 and muscle
质量的能力以最小的机械应力和 mass with minimal mechanical stress and
肌肉损伤 muscle damage
因此可能很有用，例如 may therefore be useful for example
在长途旅行 during extensive travel
或锦标赛期间，当设备也 or tournaments when equipment may also
可能 be limited
确实有限时，丹麦最近的一项研究 indeed in a recent study out of denmark
表明 与重负荷训练交替 has demonstrated how alternating
进行的血流限制 periods of blood flow restriction
训练如何 training with heavy load training
导致 leads to similar improvements in
力量 strength
和最大自主 and in this case and maximum voluntary
收缩的类似改善， contractions
与仅持续六周的重负荷相比， and in comparison to heavy loads only
for six weeks
因此在这种情况下，我们在这里看到的 so in this case what we're seeing here
是 介于 is a improvement in mvic
两者之间的 mvic of between twelve and seven percent for
对于血流限制 the the blood flow restriction
和重负荷组合握把以及 and heavy load combined grip as well as
the
重环握把分别为 15% 和 7%， heavy loop grip respectively
他们还证明他们 they also demonstrated that they were
能够增加 able to increase
the cross-section area of type 2 fibers
两组中 2 型纤维的横截面积， in both groups also
因此也证明即使 so demonstrating that even though the
负荷减少，并且在交替 load reduced and on alternating weeks
的阻力训练周中， of resistance exercise the adaptations
适应性完全相同， were exactly the same
因此我们可以相信，我们可以 so we can be confident that we can
reduce
通过减少 training stress by reducing that
机械 mechanical load
by um alternating between blood flow
负荷来减少训练压力 restriction and heavy load training
whenever you feel there is a need to
对付受骗的运动员， deal with the deluded athlete
其他机会包括 other opportunities include the ability
进行微剂量给药的能力， to perform periods of microdosing for
例如 example
increasing the frequency of training for
， a short period of time
由于血流限制的低负荷性质 due to the low load nature of blood flow
和低机械应力， restriction and low mechanical stress it
可以在短时间内增加训练频率，它可以应用 can be applied
一次或两次 每天在 once or twice per day for a short period
短时间内诱导快速收益 to induce rapid gains
现在来自 nathan Demonstra 的以下 now the following study from nathan
研究 表明在短短 19 天内进行 23 次训练 demonstrated that
后肌肉质量发生了巨大变化， large changes in muscle mass following
23 sessions in just 19 days
他们证明 here they demonstrated an increase in
肌肉纤维横截面积 muscle fiber cross-sectional area of up
to 38
在短短 8 天内增加了 38 倍，并 in as little as eight days which was
一直保持到研究结束 maintained until the end of the study
和长达 10 天 and up to 10 days post training
训练后增加了 10 倍 this was supplemented with a 10 increase
的力量， in strength also
这项工作还表明，尽管 this work demonstrates that despite
训练 training
持续了大约三周，但 lasting approximately three weeks
一周后还是发生了适应， adaptations occurred after one week
所以我们知道我们可以在 so we know that we can apply this for a
很短的时间内应用它 very short period of time
来诱导适应 to induce adaptations
thomas bjornsson 挪威 thomas bjornsson and out of norway took
以此为前提，为一组国家网络成员引入了两个 this premise and introduced two
为期一周的微剂量 one-week blocks of microdosing of blood
血流限制训练 flow restriction training
for a group of national network
parlisters
，有趣的是，他们发现这 and interestingly they find that this
导致血流限制组的等长力量增加， led to an increase in isometric strength
in the blood flow restriction group
但前蹲最多重复一次 however front squat one repetition max
was better in the conventional strength
尽管谷胱甘肽有改善的趋势，但在传统力量训练组中表现更好 training group despite trends for
improvements with glutathione
restriction
the blood flow restriction group did
然而，限制血流组确实增加了 however increase the
股外侧肌的横截面积， cross-sectional area of the vastus
这主要 lateralis this was mainly
归因于 attributed to an increase in type 1
fiber cross-sectional area
现在对于担心 now for elite athletes concerned with
损害力量和速度的精英运动员来说，1 型纤维的横截面积增加了这可能 impairing power and speed this may not
不是有利的， be advantageous
但它 可能是因为在研究开始之前 but it is likely due to the large muscle
，这个训练有素的人群肌肉质量和力量都很大， mass and strength of this well-trained
population
所以我们在那里进行了 before the study began so we have a
一系列研究， series of studies there which
证明我们可以微量给药 demonstrate that we can we can microdose
我们可以在短时间内增加频率 we can increase frequency for short
periods of time
并在力量范围内诱导适应 and induce adaptations within strength
和肌肉质量，所以 and muscle mass so
从运动的角度来看，我们可以 from an athletic perspective we can
考虑 think about um certain periods of the
season
赛季前的赛季中的某些时期，在那里我们实际上可以 in season pre-season where we can
actually do short periods of microdesign
对潜在的血流限制进行短期的微观设计， of potentially blood flow restriction
这将使我们能够 which will allow us to
并获得我们想要的其他适应 and get those adaptations that we desire
潜在的应用是 another potential application is to
减少训练前或 reduce either pre or
训练后的疼痛，所以我们所知道的是 post training pain so what we do know is
，许多运动员 es that numerous athletes train and compete
与疼痛和琐事进行训练 with pain and niggles
和竞争，因此管理训练节点和 and therefore managing training node and
疼痛加剧是一个复杂的问题， exacerbation of pain is a complex issue
我们可以通过一种方式来做到这一点，目前 one way we can do this and currently
在后期运动环境中 being employed in late sports settings
is
使用的是在游戏练习之前或之后使用血流限制， using blood flow restriction before or
after practice in games
因此有一个 大量研究 so there are a number of studies which
have shown
表明，与正常的重节点相比，血流限制可以 that blood flow restriction can decrease
急性和慢性减轻膝关节疼痛， knee pain acutely and chronically
compared to normal heavy nodes
最近我们小组 and more recently our group have tried
试图解释为什么 to explain the reasons why
现在下图基本上显示了 now the following figures basically show
pressure plane threshold before five
术后 5 分钟和 24 minutes post and 24
小时前的压力平面阈值 在低负荷运动 hours after either low load exercise
后 40% 和 80 blood flow restriction at both 40 and 80
% 的肢体闭塞压力 percent of the limb occlusive pressure
和重负荷训练后 and heavy load training
，他们对左上方的运动腿进行此操作， and they do this for the exercise leg in
the top left
左下方的非运动腿 the non exercise leg in the bottom left
，然后 and then
是顶部的二头肌 右侧和右下角的 the biceps in the top right and the
trapezius
斜方肌，我们简要地 in the bottom right and briefly
展示了所有运动都 what we demonstrated was all exercise
可以显着改善疼痛 acutely improves pain sensitivity
运动肌肉以及 in the exercise muscle as well as
远端 remotely
的相对肢体和上身的 in the opposing limb and the upper body
however this improvement in pain
敏感性提高，但疼痛敏感性的改善仅限于 sensitivity was only in those
and for the first five minutes post
运动后的前五分钟， exercise
但血流限制 however blood flow restriction
显着改善了疼痛敏感性 significantly improved pain sensitivity
长达 24 for up to 24 hours
小时 40% 和 80% 的 with both forty and eighty percent
标志性压力， emblem inclusive pressure
但 80% 的包容性 but the eighty percent of inclusive
压力组的影响最大， pressure group had the greatest impact
所以我们知道， so we know that we can actually get a
reduction in p in
如果我们 um for at least 24 hours if we use
在 80% 时使用 um 血流限制 um blood flow restriction at 80 percent
然后咬合，我们实际上可以在至少 24 小时内减少 um then occlusal pressure
我今天将与您讨论的最后一种方法 and the final method i will discuss with
you today
是被动血流 is that of passive blood flow
限制， restriction now the schematic here in
现在屏幕中的示意图显示了三种不同的方法 the screen shows three different ways
，它可以是有用 that it can be useful
的第一种是肌肉萎缩，我 the first is muscle atrophy which i'm
不打算介绍， not going to cover
但是嗯 第二个是提高 but um the second two are to enhance
成绩 achieve performance
，然后是恢复 and also then for recovery
现在要注意的一件事是 now one thing to make note of is it's
施加压力很重要 important to apply pressure
当使用可以测量他们的闭塞压力的设备时， when using a device that can measure
them occlusive pressure
如图所示， as seen in this figure under the
在您右手边的图片 pictures on your right hand side
下，个人的身体位置 the body position of the individual
变化限制了无限压力， changes limit limitless pressure
因此应该使用这种测量而 thus this measurement should be used and
不是任意压力， not arbitrary pressures
因为很多被动血液 在接下来的两张幻灯片中，流量 because a lot of the passive blood flow
限制工作 restriction work
和计划前提的工作 and the work of the scheming
precondition as it's also known
使用任意压力而不是 uses arbitrary pressures rather than
基于无限压力 based off limitless pressure
，我将 in the next two slides i'm going to
主要关注训练的性能和 focus mainly on this performance and
恢复方面， recovery aspect of training
因此被动血流限制 so passive blood flow restriction is
也是 被称为缺血前提或 also known as ischemic precondition or
IPC ipc
，它在运动之前或之后应用， and it's applied before or after
exercise
因此在这种情况下，您可以 so in this case here you can see that
看到红色块代表五 the red blocks represent five minute
分钟的完全闭塞 periods of full occlusion
或 100% 的无限压力 or a hundred percent limitless pressure
，其间应用了五分钟的再灌注 with five minutes of reperfusion applied
，这就是全部 在运动表现之前完成 in between and this is all done before
exercise performance
现在有大量关于 now there is a multitude of research
血流限制的研究 离子或 in blood flow restriction or
被动血流限制和 passive blood flow restriction and
预处理 scheme of preconditioning research
研究方案表明 which has shown it's a potential benefit
，这种情绪对 of this mood for
提高急性运动表现有潜在好处， improving acute exercise performance
主要改善来自 with the main improvements coming via
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
标准化压力 暴力失败者的 standardize pressures violent loser
压力， pressure
正如我提到的 他们通常倾向于使用 as i mentioned they normally tend to use
任意压力或 220 arbitrary pressures or 220 millimeters
毫米汞柱 of mercury
，为什么当我们与运动员合作时会出现问题， and why that's a problem when we come to
因为 working with athletes is that
我们知道他们的肌肉质量往往要 we know that they tend to have much
大得多， larger
因此 um muscle mass therefore 220
and millimeters of mercury which is
标准使用的 220 毫米汞柱不会 有足够的 standardly used would not be enough
压力来完全遮挡 pressure to fully occlude every single
one
这些人中的每一个，这可能 of those individuals and that probably
解释 explains the
了我们在 discrepancy that we see within the
研究中看到的关于被动 research with regards to passive blood
血流限制和 IPC flow restriction and ipc
性能研究 performance research
的差异 最终的应用模式是 the final mode of application is to
提高剧烈 enhance recovery following strenuous
运动后的恢复 exercise
和证据 指向 and the evidence points towards
应用 application after exercise
以类似于 ivc virtual 的方式进行运动后的离子， in a similar fashion to ivc virtual for
例如缺血和再灌注时期， example periods of ischemia and
reperfusion
因此在上面的 um so bev natal in the top um
图中，他们是第一个 figure there they were the first to
展示以下剧烈 demonstrate this following strenuous
运动的人，其中包括力量 exercise which consisted of strength
训练 training
和冲刺训练，这基本上是 and sprint training which is basically a
典型的训练 typical training session
最近， for athletes more recently
我们的团队研究了这个问题，在这种情况下，主要是 our group has looked at this and mainly
在 following
肌肉损伤之后，我们阻止 muscle damage in this case we prevent we
了 100 次跳伞 performed 100 drop jumps
，然后应用被动 and and then applied the passive
和血流限制，看看它 and blood flow restriction to see if it
是否可以促进恢复 could enhance recovery
，基本上我们发现了什么 and essentially what we find was
there is an improvement or a faster
recovery of force production
在这种情况下，大约 24 in this case um by approximately 24
小时后力量产生的改善或更快恢复， hours
并且在被动血流 and following passive blood flow
限制之后，如此处由黑色方块所证明的， restriction as evidenced here by the
black squares
这也 this also resulted in and much
导致产生激酶水平的降低和增加， lower and increases in creating kinase
levels
并且再次开始 24 小时 与对照组相比，这 and again it started 24 hours and that
实际上 actually
从未真正增加 never really increased in comparison to
the control group
过 lso um 减轻 and also um reduced pain
了一段时间内的疼痛，并 over the time period as well as measured
通过官方模拟量表进行测量， by official analog scale
所以我们能够证明， so we were able to demonstrate that and
每当我们使用这种和这种 whenever we use this and this mode of
锻炼 exercise
方式和锻炼方式时，我们实际上可以 following and exercise we can actually
帮助减少 um help reduce um
疼痛损伤并改善 pain damage and improve recovery
整体恢复 锻炼本身 overall following um the exercise itself
所以总而言之，我们可以使用血流 so in summary we can use blood flow
限制 restriction
来管理训练负荷和压力， to manage training load and stress
potentially
在欺骗 um certain benefits during delude
期 periods
和长途旅行期间， and during long distance travel when
设备访问量最少， equipment access is minimal
以及在 and during periods of things like
固定装置拥塞之类的情况下， fixture congestion
它也可以用于短期 it can also be used for short periods of
高频训练或微量给药 high frequency training or microdosing
以提高特定的和必需的 to improve specific and required and
质量 qualities
要记住的一件事是， one thing to remember is that blood
无论何时使用和应用血液限制， restriction is whenever used and
我们都可以相对较快地进行此操作， applied we can do this relatively
因此 quickly so
您知道一次锻炼持续 you know one exercise lasts between sort
五到十分钟， of five and ten minutes and
这通常就足够了 嗯 that's normally enough um to give enough
of an adaptation
，根据所选的练习进行足够的调整 and depending on the exercise that's
chosen
所以显然这里有一些潜力 so there's obviously some potential here
可以 of using it frequently
经常快速地使用它我们也可以用它来减轻 and quickly we can also use it to reduce
pain
烦恼的痛苦并让球员通过 for niggles and to get players through
训练和 training and games
比赛再次需要考虑的 and again something just to consider is
是我们可能建议我们使用 that we potentially suggest that we use
更高的压力所以他们中的 80 咬合 higher pressure so 80 of them occlusal
压力，这通常可以持续 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 and there's also some evidence that we
可以通过 can enhance acute performance with
被动血流限制来增强急性表现可以是 passive blood flow restrictions can be
预处理 preconditioning
，最后我们还知道这 and and finally we also know that this
可能有助于 can possibly help with recovery
剧烈运动后的恢复 following strenuous exercise
，例如 我们可能可以 so for example we may potentially be
able to use it
在训练后立即使用它，甚至 um immediately after training or even
让运动员将袖带 letting the athletes take the cuffs home
带回家，或者如果我们在酒店房间或 with them or if we're in hotel rooms or
任何 whatever
它允许我们 it allows us to apply in this recovery
在人们最终坐在休息时应用这种恢复方式的方法 modality while people are just sitting
at rest
有关 finally for further guidance on how we
如何应用血流限制 can apply blood flow restriction
及其安全性的进一步指导，我们整理 and its safety and we've put together
了以下文章 这是 the following article which is a
世界各地的一系列专家， series of experts all over the world to
就 come together with some consensus of
我们如何应用 bfr 和一些 how we can apply bfr and some of the
sort of programming guidelines with
关于 regards to different the different
我今天讨论的不同模式的编程指南达成了一些共识， modalities that i've discussed today
谢谢 thank you