101 BFR Cycles: 101 Full Body Exercise Routines with Intermittent Blood Flow Restriction Paperback – October 2, 2023

101 BFR Cycles101 Full Body Exercise Routines with Intermittent Blood Flow Restriction101 BFR Cycles is a compilation of exercise routines using intermittent blood flow restriction (iBFR) training.There are 101 different exercise routines that will take less than 5 minutes to complete.Each routine is based off of a circuit like fashion, 8 rounds of exercises for 30 seconds with a 5 second rest break, while using intermittent blood flow restriction training.There are 10 routines for 10 different types of equipment available.Whether you have no equipment, a few random things, or a range of home gym toys, you will find a routine that you've never tried… but now you love.These routines use both:Direct iBFR - exercising the muscles under pressurize.andIndirect iBFR - exercising the muscles NOT under pressurize.Research shows doing iBFR with Dr. Sato's bands on the legs while walking can improve blood flow to throughout the body, especially in the brain. By doing both direct and indirect iBFR, you get a full body workout in a fraction of the time.It's like the pressure cooker for working out. Keep the weight light and the time short, increase the pressure… Get BETTER Results.This will motivate you to work out more often, and see progress faster.You can mix and match routines.You can find videos of all the exercises FOR FREE at www.drcoryk.com.Odd Number: Arm Bands Even Number: Leg Bands1-10 Movement and Mobility (MM)11-20 Dumbbells (DB)21-30 Kettlebell (KB)31-40 Barbell (BB)41-50 Elastic Band (EB)51-60 Suspension Trainer (ST)61-70 Stick and Cable (SC)71-80 Movement and Mobility (MM) Advanced81-90 Landmine (LM), Plyometrics (MM), Medicine Ball (MB)90-100 Combinations101 Active Recovery Full Body Stretch - My favorite!!What is Blood Flow Restriction?BFR is a training method that involves placing bands, or cuffs, around the base of the arms or legs to slow down the blood flow into the limb. By altering this blood flow, you can have more control over your body's response to exercise.BFR was introduced into the United States in the early 2000's, however, the practice of intermittent BFR has been practiced in Japan since 1966.Although medical practitioners have been experimenting with blood flow on wound care for centuries, Dr. Yoshiaki Sato is credited as the first pioneer and father of blood flow restriction training.Dr. Sato devoted his life to understanding the physiology of exercising with added pressure. He began with Judo belts and progressively developed his technique to involve highly patented KAATSU Air Bands.Dr. Sato found that gradually applying added pressure to the limbs, progressively and intermittently, can improve many bodily functions. In 2004, Dr. Sato had a clinic in the University of Tokyo to test his technique on cardiovascular disease. After 10 years of treatment, the clinicians found minimal drawbacks to the technique, with overwhelmingly positive results.Kaatsu literally translates to "Added Pressure." This method of training uses specialized, computer automated, pneumatic bands, that are elastic to allow for muscle contractions with minimal pain.The term iBFR refers to Dr. Sato's theory of Cycling, which is pressure on, followed by pressure off, then an incremental increase in external pressure for the next round.Beginning at a very low pressure, the bands stay inflated for 30 seconds, then release for 5 seconds, then begin filling again at a pressure just slightly higher than the previous pressure. This "Cycle" continues for 8 rounds, 30 seconds with added pressure followed by 5 seconds of rest. Read more