Our guide on how to use BFR bands correctly

Olympians, Athletes, and the fitness industry are using BFR bands to achieve their training goals, build muscle and increase strength. In this article, we'll explain how to use BFR bands correctly to maximise your training outcomes. 


How do BFR bands work?
By placing an inflated cuff around arms or legs during an exercise, it allows you to slow the blood flow from leaving your working muscles. 

The inflated cuffs are known in the fitness industry as blood flow restriction bands, occlusion bands, and BFR bands. This causes a localized hypoxic environment, leading to faster muscle fatigue which results in multiple beneficial physiological adaptations.

how to use bfr bands - athlete


How to use BFR bands properly? 

Wearing BFR bands incorrectly can harm your body, which is why it's important to follow this guide on how to use BFR bands correctly. Cuff placement and pressure are important to ensuring a safe and effective training experience. If you want to make sure you’re always getting the most effective BFR workout, we recommend using are The SAGA BFR Cuffs. They calibrate to your personalised pressure zone, then automatically inflate to your optimal occlusion zone (a calculation based on your systolic blood pressure).


How to wear your BFR bands correctly:

Arms:
1. Place the cuff as high as you can on your arm.

2. Ensure the logo on the module is facing the correct way, in this case, the SAGA brand should read the right way up.

3. Slide the fastening strap through the application loop.

4. Fasten the cuff and secure the strap for a snug application of the cuff on the limb, at the maximum circumference.

5. Ensure that you can fit at least two fingers between skin and the strap.


Legs: 
1. Place the cuff on the thigh as high as you can go.

2. Ensure the logo on the module is facing the correct way, in this case, the SAGA brand should read the right way up.

3. Slide the fastening strap through the application loop.

4. Fasten the cuff and secure the strap for a snug application of the cuff on the limb, at the maximum circumference.

5. Ensure that you can fit at least two fingers between the skin and the strap.


This guide can also be followed for other BFR bands. The difference between SAGA BFR bands and other bands is that the other brands use manual pumps or buckles which can be harmful if you are using the wrong pressure. Therefore, we strongly recommend going with The BFR Cuffs by SAGA, as they will automatically calibrate to the optimal pressure ensuring your safety and ultimately increasing effectiveness of the bands.

how to use bfr bands - athlete


Before using the BFR Bands 

Before performing blood flow restriction workouts it is recommended to warm up before you begin a high-intensity workout. Light cardio such as walking, cycling or rowing will get you ready for your BFR workout.

Using BFR Bands for different types of workouts
We recommend that you start slow and light when starting out. Results will come but it is best to work your way up slowly when trying blood flow restriction training for the first time. This will allow you to familiarise yourself with the feeling of using BFR bands and give you an idea for what you should do in your future workouts to maximise your results.

BFR bands are used for a variety of different exercises, letting you achieve a wide range of goals, whether you want to build muscle, increase endurance or improve your fitness.

If you aren’t sure on where to start with your BFR bands, check out these exercises to focus on a dynamic combination of progression and heavy lifts, consisting of barbell back squat, single-leg squat, barbell glute thrusts and more.  

You can also view other workouts on SAGA Fitness for your chestlegs and more.

Thank you for taking the time to read our article about how to use BFR bands, feel free to message our team for more information!