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
指的是随着 and this involves partial restriction of
血液回流到心脏受阻 blood flow to the working muscles
流向工作肌肉的 with the prevention of that blood
血流也部分减少 returning back to the heart
通常 所使用的压力 and the pressures that are typically
是个人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%压力指的是 with one hundred percent being the
完全阻塞所有血流的所采用的 minimum pressure that fully occludes all
最小压力 blood flow
因此 我们确信在40% 的压力下 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
这部分训练所使用的负荷 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
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
第二个应用是 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
所使用的压力范围在 the pressures used to game are between
40%-80% 40 to 80 percent of
LOP limb occlusion pressure
由于训练持续时间较长 with some movement towards the lower end of that scale
使用的压力 due to the longer duration
通唱较小 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
个人无法维持 individuals aren't able to maintain
70%-80% pressures of 70 to 80 percent
LOP limb occlusion pressure
对于较长时间的训练 我们要 For a longer period of time we have
将其降低到 40% 到 60% 的 to reduce those down to 40 to 60 percent
范围 range
通常的训练强度也比较低 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
但强度低于个人 but the intensities are below 50% of
最大摄氧量的50% an individual's VO2 max
我们将其用于 间隔训练或 and we use that for either intervals or
持续训练 continuous efforts
这会产生与更高强度运动类似的 This produces similar adaptations as
适应 higher intensity exercise
并带来 and leads to improvements within
计时赛 for example performance of time trials
最大摄氧量和血管适应的效能改进 VO2 max and vascular adaptations
最后我们还可以 Finally we can also use
被动地使用血流限制 blood flow restriction passively
这不需要任何运动 This involves no exercise
但使用的压力比较高 but the pressures used are higher
约等于个人 and equal to about 100 percent of your
动脉血流阻断压的 100% limb occlusal pressure
这通常涉及到 Typically this involves short
2到5分钟的短时间 two to five minute periods of
完全血流阻断 然后是类似的 full restriction followed by similar
再灌注期 reperfusion periods
这种方法已被用于 This method has been used again to
提高射击运动表现 increase shoot exercise performance
以及促进剧烈运动后的 and help recovery following strenuous
恢复 exercise
那么我们如何将血流阻断 So how can we apply the flow restriction
很好地应用于竞技运动 to elite sport
迄今为止 针对竞技运动 Well to date there's very little
人群的这类应用研究 research specifically in elite
比较有限 populations
已有的研究表明 Research that has been done has shown
血流阻断的适应性 that blood flow restriction adaptations
与未受过这类训练以及 are similar to that of untrained or
休闲运动员的适应性相似 recreational athletes
因此 我们观察到的结果显示 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
应用于竞技比赛 in lead sports settings
并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
血流阻断的 a range of different applications of
各种不同应用 而且 blood flow restriction
据我所知 该技术 where I think it can and I know it is
目前正在应用于 currently being used within
各类竞技体育 elite sports settings
其中 最主要的应用 The sort of main area where it is used
和 and
使用效果比较好的领域 it's being used well
多是基于运动损伤和康复的概念 it's around the idea of injury and rehabilitation
不过这部分内容不在今天的展示 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
其他潜在的应用是围绕 Other potential options are around the
训练负荷和压力的 idea of managing training load and
管理 stress
有助于管理疼痛 allowing us to manage pain
有助于迅速提高体能 allowing us to acutely enhance performance
最终有助于提高 and finally allow us to improve recovery
剧烈运动后的体能恢复 following strenuous exercise
我们首先来考虑一下 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
血流阻断最常用于 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
但是这种训练模式的一个潜在 However there is potential to use this
应用方向是 用于管理 mode of exercise to manage
高强度训练后 total training load and stress
总的训练负荷和压力 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
使用血流阻断 a periodized training plan
可能有助于抵消 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
这些通常是由 These are normally brought about by
增加的 increased gym look
健身房外观 pitch work multiple fractures in the
带来的 固定装置拥挤 wakes of fracture congestion
球场空间和体能条件等 pitch space and conditioning etc
例如 在经常旅行或 参加锦标赛期间 The ability to improve strength
能够有助于 and muscle
以最小的机械应力 mass with minimal mechanical stress and
和肌肉损伤 muscle damage
提高体能和 may therefore be useful for example
肌肉量 during extensive travel
因为这些时候设备往往 or tournaments when equipment may also
比较有限 be limited
最近的一项来自丹麦的研究 Indeed in a recent study out of Denmark
表明 将血流阻断训练 has demonstrated how alternating
与重负荷训练 periods of blood flow restriction
交替进行 training with heavy load training
如何能够带来 leads to similar improvements in
同样的体能增强 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 and in comparison to heavy loads only
重负荷训练相比 for six weeks
因此在这种情况下，我们在这里看到 So in this case what we're seeing here
两组在MVC上的改进的 is a improvement in MVC or
重负荷 between twelve and seven percent for
搭配血流阻断组 the blood flow restriction
结果是15% and heavy load combined group
而 as well as
重负荷的一组是7%， the heavy load group respectively
他们还证明其 They also demonstrated that they were
能够增加 able to increase
两组中 the cross-section area of type 2 fibers
2 型纤维的横截面积 in both groups
因此也证明了即使 So demonstrating that even though the
负荷减少 并且在有间隔的 load reduced and on alternating weeks
的阻力训练周中 of resistance exercise
适应性完全相同 the adaptations were exactly the same
因此我们相信 So we can be confident that we can
可以通过 reduce
以下几种方式减少训练压力 training stress by reducing that
通过减少机械负荷 mechanical load
通过将血流阻断训练和 by alternating between blood flow
大负荷训练交替进行 restriction and heavy load training
当你感觉需要 whenever you feel there is a need to
跟运动员开展这些训练时 deal with the athletes
其他机会还有 Other opportunities include the ability
能够进行微剂量多次训练 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
由于血流限制具有低负荷 Due to the low load nature of blood flow restriction
和低机械应力的性质 and low mechanical stress
它可以在短时间内 it can be applied
训练一到两次 once or twice per day for a short period
以引发快速效果 to induce rapid gains
现在来自医学的研究 Now the following study from medicine
表明在短短 19 天内进行 23 次训练 demonstrated that
后肌肉质量发生的 large changes in muscle mass
巨大变化 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
在短短 8 天内 up to 38
增加了 38% in as little as eight days
并一直保持到研究结束 which was maintained until the end of the study
即训练后10 天 and up to 10 days post training
同时训练后 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
因此我们就了解到 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
来诱导适应 to induce adaptations
来自挪威的Thomas Bjornsen Thomas Bjornsen out of Norway
以此为前提 took this premise and introduced two
推荐了两个为期一周的微剂量 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 他们发现这样的处方 Interestingly they find that
增加了BFR组的 this led to an increase in isometric strength
等长肌力 in the blood flow restriction group
不过虽然BFR组的前蹲举（1RM) However front squat one repetition max
BFR组有提升 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
但是限制血流组 The blood flow restriction group did
股外广肌的横截面积 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 type 1
Ⅰ型肌纤维横截面积的增加 fiber cross-sectional area
现在对于 Now for elite athletes concerned with
力量和速度有损的精英运动员来说 impairing power and speed
这有所不利 this may not be advantageous
但它 可能是因为在研究开始之前 But it is likely due to
这个训练有素的人群 the large muscle mass and strength of
肌肉质量和力量都已经很大了 this well-trained population
所以我们开展了 before the study began So we have a
一系列研究 series of studies through which
证明我们可以剂量训练 demonstrate that we can microdose
我们可以在短时间内 we can increase frequency for short
增加训练频率 periods of time
并在力量和肌肉质量范围内 and induce adaptations within strength
诱导适应 and muscle mass
从运动的角度来看 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
微剂量BFR训练 of potentially blood flow restriction
这将有助于我们 which will allow us to
获得想要的适应反应 get those adaptations that we desire
另一项潜在的应用是 Another potential application is to
减少训练前或 reduce either pre or
训练后的疼痛 以我们所知道的是 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
与疼痛和各类琐事的斗争中进行的 with pain and niggles
因此管理训练负荷和 and therefore managing training load and
疼痛加剧是一个复杂的问题 exacerbation of pain is a complex issue
我们可以采用且目前 One way we can do this and currently
正用于比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
因此有多项研究 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
下图基本上显示了 Now the following figures basically show
在40%和80%LOP情况下 pressure pain threshold before five
低负荷BFR训练后 minutes post and 24 hours after
5分钟和 both low load exercise
24小时的 blood flow restriction at both 40 and 80% of
压痛阈值 the limb occlusive pressure
和重负荷训练后的压痛阈值 and heavy load training
左上角图标是 They do this for the exercise leg
参加训练的腿 in the top left
左下方是未参加运动训练的腿 the non exercise leg in the bottom left
然后 and then
右上角是二头肌和 the biceps in the top right and the
斜方肌在 trapezius
右下角 in the bottom right
简而言之 我们展示了所有训练都可以 Briefly what we demonstrated was all exercise
迅速改善 acutely improves pain sensitivity
参与训练肌肉 以及 in the exercise muscle as well as
远端 remotely
对向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
训练结束后的 and for the first five minutes post
前五分钟 exercise
但是BFR However blood flow restriction
在训练后24小时内都可以 significantly improved pain sensitivity
显着改进疼痛敏感性 for up to 24 hours
所使用的压力范围是 with both 40 and 80 percent
40%-80% LOP limb occlusion pressure
但 80% LOP组的 But the 80% of occlusion
效果是最大的 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
最后一种应用 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
三种有用的 in the screen shows three different ways
方法 that it can be useful
第一种是肌萎缩 The first is muscle atrophy
今天不多赘述 which I'm not going to cover
但是 剩下两个是提高 but the second two are to enhance
体能 achieve performance
和促进康复 and also then for recovery
现在要注意的一件事是 Now one thing to make note of is
当使用LOP测量设备时 it's important to apply pressure
施加压力 when using a device that can measure
很重要 limb occlusion pressure
如图所示， As seen in this figure under the
右侧的图片 pictures on your right hand side
个人站姿 the body position of the individual
会影响LOP数值 changes limb occlusion 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BFR的 because a lot of the passive blood flow
作用 restriction work
和缺血的 and the work of the ischemia
前提条件 precondition as it's also known
使用任意压力而不是 uses arbitrary pressures rather than
基于LOP based off limb occlusion pressure
在接下来的两页演示文件中 In the next two slides i'm going to
我将会重点关注训练的体能和 focus mainly on this performance and
康复层面 recovery aspect of training
因此被动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
因此在这种情况下 大家可以看到 So in this case here you can see that
红块代表5分钟的 the red blocks represent five minute
完全闭塞 periods of full occlusion
或 100% LOP or a hundred percent limb occlusion pressure
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 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
对改善即时运动体能具有潜在好处 improving acute exercise performance
其中最主要的改善效果是 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 of mercury
当我们为运动员服务时 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质量往往要 we know that they tend to have much
大得多 larger
因此 and muscle mass therefore 220
毫米汞柱 millimeters of mercury which is
这种广泛使用标准不足以 standardly used would not be enough
完全阻断 pressure to fully occlude every single
所有 one
个体 of those individuals
这大概就是 That probably explains the
与被动BFR discrepancy that we see within the
BFR 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
最终的应用模式是 The final mode of application is to
促进剧烈运动后的 enhance recovery following strenuous
恢复 exercise
有证据表明 The evidence points towards
运动后应用 application after exercise
与IVC类似 in a similar fashion to IVC via
例如在缺血和 for example periods of ischemia and
再灌注时期 reperfusion
因此顶部图片有Martyn Beaven So Beaven Martyn in the top figure
他们是第一个第一批 there they were the first to
展示 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 and sprint training which is basically a
而这些运动对于精英运动员来说 typical training session
属于典型训练课程 for athletes
最近 我们的团队研究了这个问题，在这种情况下，主要是 More recently our group has looked at this and mainly
并且主要关注肌肉损伤 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 and blood flow restriction to see if it
是否促进恢复 could enhance recovery
基本上我们发现 Essentially what we find was
在这个案例中 there is an improvement of a faster
在使用被动BFR后的 recovery of force production
大约24小时 in this case by approximately 24
内 hours
存在迅速体能回复的改善 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
引发处于低水平的肌酸激酶的 lower and increases in Creatine Kinase
增加 levels
并且这个增长发生于24 小时内 and again it started 24 hours and that
而实际上 actually
与对照组相比 这一水平 never really increased in comparison to
从未真正增加 the control group
并且通过官方模拟量表进行测量 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 official 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 我们实际上可以 following exercise we can actually
有效减少疼痛 help reduce pain
损伤并改善 damage and improve recovery overall
运动后的整体恢复 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
来管理训练负荷和压力 to manage training load and stress
这种效用 Potentially
可能凸显在减负荷 in certain benefits during deload
期 periods
和长途旅行期间 and during long distance travel when
这些时期 设备条件非常有限 equipment access is minimal
以及在骨折充血期间 and during periods of things like
使用效果也比较明显 fracture congestion
它也可以用于短期 It can also be used for short periods of
高频训练或微剂量训练 high frequency training or microdosing
以提高特定的和必需的 to improve specific and required
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
大家知道一次训练大约持续 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
适应性就 depending on the exercise that's
足够了 chosen
所以很显然存在 So there's obviously some potential here
频繁且快速使用的潜在效果 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
和烦恼 并让球员参与 and niggles and to get players through
训练和比赛 training and games
并且需要考虑的是 and again something just to consider is
我们建议使用 that we potentially suggest that we use
80% LOP 更高的压力 higher pressure of 80% limb occlusion
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 There's also some evidence that we
可以通过 can enhance acute performance with
预处理的被动BFR passive blood flow restrictions that can be
来增强即时体能 preconditioned
最后我们还了解到这 Finally we also know that this
可能有助于 can possibly help with recovery
促进剧烈运动后的恢复 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
立即使用它 或者 immediately after training or even
让运动员将BFR袖带带回家 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
在人们坐立休息时 它允许我们 It allows us to apply in this recovery modality
BFR可以使用 while people are just sitting
恢复模式 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
如何以不同形式应用 BFR 和设计指南 how we can apply BFR and some of the
sort of programming guidelines with
关于 regards to the different modalities
我今天讨论的不同模式的编程指南达成了一些共识， that I've discussed today
谢谢 Thank you