Mixed
Adding blood flow restriction (BFR) to low-load resistance training or walking significantly increases muscular strength and muscle mass in older adults compared to performing the same exercises without BFR.
Older adults can significantly improve their strength and muscle mass by adding blood flow restriction (BFR) to their existing low-intensity activities, such as light resistance training or walking. This method is much more effective than doing these activities without BFR, offering a powerful tool for maintaining mobility and independence without the need for heavy weights.
Our results revealed that during both low-load training and walking, the addition of BFR elicits significantly greater improvements in muscular strength with pooled effect sizes (ES) of 2.16 (95% CI 1.61 to 2.70) and 3.09 (95% CI 2.04 to 4.14), respectively. Muscle mass was also increased when comparing walking with and without BFR [ES 1.82 (95% CI 1.32 to 2.32)].
Why this rating
Meta-analysis of multiple studies showing significant pooled effect sizes, though heterogeneity was high for strength gains in walking.
Source
Effects of Blood Flow Restriction Training on Muscular Strength and Hypertrophy in Older Individuals: A Systematic Review and Meta-Analysis
Christoph Centner et al. · Sports Medicine · 2018
DOI 10.1007/s40279-018-0994-1
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