Hailey Bieber Started A New Fitness Trend

The world of fitness is constantly getting new trends. After a period of dominance of intense HIIT training, gentler programs such as Pilates and the Lagree method flourished, and now another prop is attracting attention, which came to the center of attention thanks to Hailey Bieber.

Hailey Bieber recently posted a workout photo in which, in addition to a weighted vest, she also wears BFR (Blood Flow Restriction) bands placed around her upper thighs. Although weighted vests have been popular among recreational athletes for some time, BFR tapes are still less known to the general public.

As stated in the American edition of Harper’s Bazaar , BFR tapes serve to temporarily limit blood flow in the arm or leg during exercise. They are placed around the upper arm or thigh and work on a principle similar to a blood pressure cuff. In this way, a state of reduced amount of oxygen is created in the muscles, due to which they work more intensively, even though significantly lower loads are used than during classic strength training.

This is precisely why this method allows for effects similar to training with heavy weights to be achieved with only 20 to 40 percent of the maximum load for one repetition. Experts often compare this principle to training at high altitude, where the body functions in conditions of reduced oxygen.

That is why BFR bands are most often combined with lower weights and a higher number of repetitions, as a supplement to standard training or its final part. Their advantage is that they can contribute to the development of strength and muscle mass, while putting less strain on the joints than classic training with heavy weights.

Another important area of ​​their application is rehabilitation

BFR bands have been used for years in physical therapy for patients recovering from surgery or injury who are unable to perform high-impact exercises. In this way, they can maintain or increase muscle strength without overstressing the joints and healing tissues.

The good news for recreational athletes is that it is not necessary to completely change the exercise program. Most common upper and lower body exercises can be performed with BFR bands, which is why many consider them an affordable tool for beginners.

However, this method is not for everyone

Persons with circulatory problems, blood vessel disease, a history of blood clots, uncontrolled hypertension, or are pregnant are advised to consult a physician before using BFR tapes. Also, their use is not recommended for people who have open wounds, infections or unhealed surgical incisions.

Experts also warn that the straps should not be tightened too much. They should be tight enough to restrict blood flow, but not cause pain or numbness. Also, it is important to adhere to the recommended usage time specified by the manufacturer.

Although new fitness trends appear on social media every day, BFR bands are not just a passing internet sensation. Their effectiveness is confirmed by numerous researches, and they have been used both in sports training and rehabilitation for years. That’s why experts believe that when used correctly and with proper guidance, they can be a useful addition to training – but not a substitute for properly programmed exercise.