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Blood Flow Restriction (BFR), like the feeling of any new exercise regime, may take time to get used to.
Safe and Practical, wearable BFR products.
BFR shorts and tees designed and tested in partnership with elite Athletes & Coaches.
Ensure the BFR strap is at the very top of your limb, and pull the strap out to its full length.
Ease back to the required tightness (based on the type of BFR training protocol).
Align and secure the Hytro tab on the Velcro patch.
Firmly rub the Hytro tab to ensure the Velcro mechanism is engaged.
Repeat on the other limb. Take note of your strap setting using the numbering system on the sleeve.
PRODUCE RECOVERY HORMONES, FLUSH JOINTS & REMOVE INFLAMMATION
90% FOR TEES / 100% FOR SHORTS
NONE. SIT BACK AND RELAX
THROUGHOUT SET / UNSTRAP BETWEEN SETS
ANYTIME YOU WISH TO AID RECOVERY E.G. AFTER EXERCISE AND ON REST DAYS
3
1 SET = 5 MINS
2 MINS BETWEEN SETS
INCREASE YOUR MUSCLE SIZE, STRENGTH & POWER
70% FOR TEES / 80-90% FOR SHORTS
WEIGHTS (OR RESISTANCE BANDS/ BODYWEIGHT)
THROUGHOUT EACH EXERCISE (INCLUDING 30 SECS REST) / UNSTRAP BETWEEN EXERCISES
AS A FINISHER (1-2 EXERCISES) / HYTRO BFR SESSION (4 EXERCISES)
20-30% OF 1 REP MAX
4
30:15:15:15
30 SECS BETWEEN SETS / 2 MINS BETWEEN EXERCISES
IMPROVE VO2 MAX, MUSCLULAR ENDURANCE, & LACTATE TOLERANCE
70% FOR TEES / 80-90% FOR SHORTS
BIKE, ROWER, TREADMILL, SKI ERG, ASSAULT BIKE, STEPPER
THROUGHOUT EXERCISE (INCLUDING 60 SECS REST)
AS A FINISHER (2 SETS) / HYTRO BFR SESSION (4 SETS)
LOW - MEDIUM (APPROX 40% EFFORT)
2-4
1 SET = 5 MINS
60-90 SECS BETWEEN SETS
BFR is an intense experience so expect to feel uncomfortable, with sensations of tingling or throbbing, especially while you exercise.
As your limbs swell with blood, they may become flushed and discoloured. This is completely normal and safe.
If you do not feel pressure building up or throbbing in the limb, the straps are too loose. Increase tightness and start again.
If you feel pain, or extreme tingling or numbness in the limb, the straps are too tight. Reduce tightness and start again. If pain persists, STOP and consult your GP.
See our training guides above to get started.
Alpine Academy, a program that supports young drivers to develop their career, uses the Hytro BFR wearables in both training and recovery to improve performance.
Hytro is set to provide Newcastle Falcons and Newcastle Thunder with BFR wearables to assist the Men's first teams in pushing the boundaries of their performance.
Matt Daniels, Head of Strength and Conditioning, shares how St Helens rugby league team are using Blood Flow Restriction to gain an edge on their opponents.
