{"id":425,"date":"2013-09-19T14:03:50","date_gmt":"2013-09-19T13:03:50","guid":{"rendered":"https:\/\/helpingthebesttogetbetter.com\/?p=425"},"modified":"2013-09-19T14:03:50","modified_gmt":"2013-09-19T13:03:50","slug":"kaatsu-is-coming","status":"publish","type":"post","link":"https:\/\/helpingthebesttogetbetter.com\/?p=425","title":{"rendered":"KAATSU is coming!"},"content":{"rendered":"

KAATSU is the Japanese name for an already known principle, that however has escaped the attention of most people. Other names for KAATSU are:
\n–\u00a0\u00a0\u00a0 blood flow restricted exercise
\n–\u00a0\u00a0\u00a0 ischaemic training
\n–\u00a0\u00a0\u00a0 occlusion training
\n–\u00a0\u00a0\u00a0 remote ischaemic preconditioning (mainly used before cardiac surgery)<\/p>\n

KAATSU was accidentally discovered by Y. Sato in 1966 when he was attending a Buddhist memorial and had to sit down in an awkward position for a long time, so his legs started to hurt. When recovered from\u00a0 sitting in this awkward position, he discovered he had a lasting swelling of his legs\u00a0 – the result of a restricted blood flow in his legs. Sato started to apply the principle of blood flow restriction (BFR) in his fitness training and as a body builder. After years of experimentation with the right level of pressure and the right methodology KAATSU became available for the general public in Japan in 1983.
\nLots of research has been done, mainly in Japan and published in Japanese, but the effects of restricted blood flow now are also being researched in the West. Of course, in the past, research has been done on restricted blood flow, but mainly on animals and related to pathology, not in relation to a positive training effect.<\/p>\n

We all know and read about athletes trying to get some performance gain from using PED\u2019s, like GH or GH releasers, while if that is what they want, the use of BFR might be a much more effective measure.<\/p>\n

KAATSU, designed as small bands around the limbs with adjustable pressure, can easily be worn while exercising.
\nTraining characteristics:
\n–\u00a0\u00a0\u00a0 cuff width: 5-6 cm for the lower body and 3-4 cm for the upper body
\n–\u00a0\u00a0\u00a0 restriction, continuous during the exercise
\n–\u00a0\u00a0\u00a0 pressure: 160-240 mm Hg for the lower body (100-160 mm will do for most athletes)
\n–\u00a0\u00a0\u00a0 training intensity: 20% of 1 RM only (low intensity)
\n–\u00a0\u00a0\u00a0 3-5 sets to fatigue with short rest
\n–\u00a0\u00a0\u00a0 BFR frequency dependent of athlete, level and goal, from twice a week to twice a day.
\n–\u00a0\u00a0\u00a0 another option is using BFR while walking.<\/p>\n

Main effects of\u00a0 BFR compared to exercise without BFR:
\n–\u00a0\u00a0\u00a0 increase in lactate
\n–\u00a0\u00a0\u00a0 increased growth hormone output
\n–\u00a0\u00a0\u00a0 increased IGF-1
\n–\u00a0\u00a0\u00a0 decrease in myostatin
\n–\u00a0\u00a0\u00a0 increase in EMG
\n–\u00a0\u00a0\u00a0 increase in all strength parameters
\n–\u00a0\u00a0\u00a0 increase in muscle size (hypertrophy)
\n–\u00a0\u00a0\u00a0 shift in muscle fiber composition (from ST to FT)
\n–\u00a0\u00a0\u00a0 no change in biomarkers for muscle damage like CK<\/p>\n

So here it is: KAATSU or\u00a0 BFR-training:
\nIt\u2019s easy , it\u2019s cheap, it\u2019s fast, it works, it\u2019s legal and doesn\u2019t harm the athlete.<\/p>\n

Some bibliography:<\/p>\n