#64 - Blood flow restriction and exercise with Professor Jeremy Loenneke

[@fraktaliaful]

One of the best episodes!

[@stephen_pfrimmer]

good audio! I truly love hearing Dr McConnell's lightly spoken perspectives, his research reflections. Thank you.

[@insideexercise]

Great to hear on both fronts!!! Thank you.

[@kenmare16]

Great episode Glenn. Like possibly some others, I was initially put off by the length but I'm so glad I eventually watched it. Answered lots of questions that I've found puzzling. If Kaatsu has been around so long and BFR is beneficial why is it not more well known and been more widely adopted? Fascinating learning of the origins and potential benefits. Was also comforted regarding comments about potential for self harm, something that has concerned me. As one of the many hazards of aging is sarcopenia, leading to frailty, loss of functional capacity, and possible falls (I'm male aged 77) there must be huge potential application for BFR in assisting older people retain healthy function for as long as possible through training using low weights, even at home? In my own case, I recently started recreational running again but have already been frustrated by repeated calf strains. As I'm sure you know but I've only recently found out the solution to calf/archilles problems is to make the calf muscle and archilles tendon stronger and better able to withstand impact forces of running. And fewer slower repetitions of high weight load exercises (such as calf raises) are far better than doing more repetitions with just body weight or with low weight? It should therefore be possible to replicate the high weight beneficial effects using low weights and BFR? Was excited to learn that BFR cause type 2 fast twitch muscle fibres, which are those lost earliest during aging, to grow. Do you think it possible this would be the case for older individuals like me? Would love to have more spring in my step and be able to run just a little bit faster;-) Very useful to know how much cuff pressure to apply and how to gauge it. So far as cost is concerned, I recently purchased a good quality full set (both arms and legs) of cuffs from an on-line seller in China delivered for $40 Australian. Now feel informed and confident enough to use them. Thanks.

[@insideexercise]

Great to hear you persevered despite it being long. That’s partly why I include timestamps so people can jump around but better if watch the whole thing. Also really great to hear that you got so much out of it. You have made some really good points/raised good questions. I’ll see if Jeremy can kick in re the type 2 fibers and age question.

[@JeremyLoenneke]

Thank you for the kind words about the episode and I appreciate you listening. There is evidence that muscle growth can occur in response to BFR exercise in older adults. I think losing some muscle size is likely inevitable but I do think that BFR offers one option for those looking to maintain muscle mass as high as possible for as long as possible. I am not aware of fiber type data on older adults using BFR but I would expect that it would have similar effects to that observed with higher load resistance exercise.

[@kenmare16]

@@JeremyLoenneke Thanks Jeremy, Only recently learned of BFR but have since managed to gain some understanding. Seems to have been widely accepted at the elite athlete level? I just came across an interview with Jim Stray Gundersen, who I understand played a major role in bringing Kaatsu to the US and introducing BFR to elite sport participants. It also addressed many of the questions to which I was seeking answers. Sad to learn of his passing last year.

[@Canada_Kasthuri]

Great info ❤

[@DILLIGAFFB]

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