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BEYOND REASON
비기너의 가압트레이닝 시작
팔은 5분, 다리는 15분, 주 2회 트레이닝으로 시작함.
1966년 요시야키 사토박사가 개발한 운동법으로 혈류조절이 가능토록 특수 제작된 공압밴드를 팔과 다리에 착용한 상태에서 저강도 운동(30% 1RM)을 실시, 성장호르몬 분비를 증가시켜 단시간내에 근육을발달시키고 혈액순환 및 신진대사를 개선하는 운동법. 47개 특허출원
가압트레이닝은 와상환자에게도 유용한 운동법
혈류조절 가압운동의 효과
1) 일반 근력운동 대비 10배빠른 근육발달 및 근력향상
2) 비 운동시 대비 최대 290배 성장호르몬 분비증가
3) 혈관강화를 통한 혈액순환 개선, 수족냉증, 하지정맥류 예방 및 증상개선
4) 재활기간의 단축
5) 신경계 질환 환자의 재활촉진
6) 성장호르몬 분비증가에 따른 우울증, 치매예방효과
7) 뇌졸중으로 인한 근마비 개선
원리는 가압과 감압의 반복임.
상지, 하지에 일시적으로 혈류를 제한하면 뇌는 심장에 혈류를 증가시키도록 작용함.
가압 트레이닝으로 성장호르몬 분비가 급격히 증가.
성장호르몬 분비를 촉진하는 것은 '젖산'임.
가압트레이닝은 젖산생성을 촉진하고 성장호르몬 분비를 촉진함.
Purpose: Increased blood lactate concentration has been suggested as a primary stimulus for the exercise-induced growth hormone response (EIGR). Patients with McArdle disease are unable to produce lactate in response to exercise and thus offer a unique model to assess the role of lactate in the EIGR. Accordingly, McArdle's patients were exercised to test the hypothesis that lactate is a major stimulus of the EIGR.
Methods: 11 patients with McArdle disease (3 male, 8 female; age: 35.5 (SD 13.9) years, height: 166 (8) cm, body mass: 75.2 (13.1) kg) were recruited for the study. The patients walked initially at 0.42 m/s, increasing by 0.14 m/s per 3 min stage. Exercise was terminated when participants completed 3 minutes at 1.80 m/s or when a Borg CR10 pain scale rating of "4" was reached. Stages were separated by 60 s for capillary blood sampling for analysis of hGH and blood lactate concentration.
Results: McArdle's patients' blood lactate levels remained at resting levels (0.3-1.2 mmol/l) as exercise intensity increased. Nine out of 11 participants failed to demonstrate an EIGR obtaining hGH values below the clinical definition of a response (>3 microg/l).
Conclusion: The absence of an EIGR in nine out of 11 participants suggests that lactate could play a major role in the EIGR in humans.
지근은 근수축을 위해 산소가 필요한데 가압트레이닝은 산소를 제한하는 효과
지근의 근수축능력이 저하되면 속근이 부하를 받기 시작하고 저강도 저항운동으로 지근과 속근을 동시에트레이닝하는 효과.
그림에서 보는 바와같이 가압훈련후 15분이면 젖산과 성장호르몬 분비가 급격하게 증가함.
근육비대는 가압되지 않은 신체부위에서도 증가함.
팔이나 다리의 시작부분을 가압한 상태에서 걷는 '가압워킹'은 그 효과가 큼.
가압트레이닝은 심장기능회복에도 효과적임. 가압으로 혈압의 저하, 심근수축증가, 지방대사의 개선이 이루어져 심장에 대한 부담이 적어지는 것도 증명됨.
Attenuated functional exercise capacity in elderly and diseased populations is a common problem, and stems primarily from physical inactivity. Decreased function and exercise capacity can be restored by maintaining muscular strength and mass, which are key factors in an independent and healthy life. Resistance exercise has been used to prevent muscle loss and improve muscular strength and mass. However, the intensities necessary for traditional resistance training to increase muscular strength and mass may be contraindicated for some at risk populations, such as diseased populations and the elderly. Therefore, an alternative exercise modality is required. Recently, blood flow restriction (BFR) with low intensity resistance exercise (LIRE) has been used for such special populations to improve their function and exercise capacity. Although BFR+LIRE has been intensively studied for a decade, a comprehensive review detailing the effects of BFR+LIRE on both skeletal muscle and vascular function is not available. Therefore, the purpose of this review is to discuss previous studies documenting the effects of BFR+LIRE on hormonal and transcriptional factors in muscle hypertrophy and vascular function, including changes in hemodynamics, and endothelial function.
가압트레이닝으로 당뇨병 개선
가압트레이닝은 인슐린 분비를 촉진하여 그 효과가 다음날까지 지속됨.
This study examined the effects of blood-flow-restricted (BFR)-training on thigh glucose uptake at rest and during exercise in humans and the muscular mechanisms involved. Ten active men (~25 y; VO 2max ~50 mL/kg/min) completed six weeks of training, where one leg trained with BFR (cuff pressure: ~180 mmHg) and the other leg without BFR. Before and after training, thigh glucose uptake was determined at rest and during exercise at 25% and 90% of leg incremental peak power output by sampling of femoral arterial and venous blood and measurement of femoral arterial blood flow. Furthermore, resting muscle samples were collected. After training, thigh glucose uptake during exercise was higher than before training only in the BFR-trained leg (p < 0.05) due to increased glucose extraction (p < 0.05). Further, BFR-training substantially improved time to exhaustion during exhaustive exercise (11 ± 5% vs. CON-leg; p = 0.001). After but not before training, NAC infusion attenuated (~50–100%) leg net glucose uptake and extraction during exercise only in the BFR-trained leg, which coincided with an increased muscle abundance of Cu/Zn-SOD (39%), GPX-1 (29%), GLUT4 (28%), and nNOS (18%) (p < 0.05). Training did not affect Mn-SOD, catalase, and VEGF abundance in either leg (p > 0.05), although Mn-SOD was higher in BFR-leg vs. CON-leg after training (p < 0.05). The ratios of p-AMPK-Thr 172/AMPK and p-ACC-Ser 79/ACC, and p-ACC-Ser 79, remained unchanged in both legs (p > 0.05), despite a higher p-AMPK-Thr 172 in BFR-leg after training (38%; p < 0.05). In conclusion, BFR-training enhances glucose uptake by exercising muscles in humans probably due to an increase in antioxidant function, GLUT4 abundance, and/or NO availability..
가압트레이능은 골다공증 개선
단기간 가압훈련으로 혈중 뼈형성을 나타내는 지표수치가 상승하고 골밀도가 높아짐.
This study analysed the effect of low-intensity (LI) exercises with blood flow restriction (BFR) on bone metabolism compared with high-intensity (HI) exercises without BFR. The following databases were searched using the keywords therapeutic occlusion training OR BFR training OR vascular occlusion training OR KAATSU training OR ischaemia training AND osteogenesis OR bone biomarkers OR bone metabolic marker OR bone mass OR bone turnover OR osteoporosis OR osteopenia: PubMed, Web of Science, SPORTDiscus, CINAHL, Science Direct, Cochrane and Google Scholar. Two researchers, independently and blindly, selected the studies based on established inclusion and exclusion criteria. Electronic and manual searches located 170 articles published in English; after screening, only four studies showed that BFR training increases the expression of bone formation markers (e.g. bone-specific alkaline phosphatase) and decreases bone resorption markers (e.g. the amino-terminal telopeptides of type I collagen) after both aerobic and anaerobic exercise across several populations. The results of this study show that few studies have confirmed the positive effect of exercise with BFR on bone metabolism, formation and resorption. Furthermore, no methodological standardization of the samples, exercise type, intervention frequency or duration was observed.
Keywords: biomarkers; blood flow restriction; ischaemia; metabolic bone diseases; physical education and training; therapeutic occlusion.
가압훈련으로 골절회복 촉진
Objectives: In this case review we report on a bodybuilder who used a practical model of blood flow restriction (BFR) training to successfully rehabilitate himself following an injury to his right knee.
Results: The patient originally thought he had torn his meniscus however repeat radiographs and magnetic resonance imaging (MRI) confirmed an osteochondral fracture. The patient initially sought out a low load alternative to help with the maintenance of skeletal muscle mass. However, following rehabilitation with low load BFR resistance training, radiographs indicated that the bone had begun to heal suggesting that this type of training may also benefit bone.
Conclusions: In conclusion, this case review provides evidence that practical BFR using knee wraps can serve as an effective stimulus during rehabilitation from a knee injury.
가압트레이닝으로 대퇴골두무혈성 괴사 치료사례
Idiopathic osteonecrosis of the medial condyle of the femur, a relatively common disease among Japanese women 60 years or older, is often progressive and requires surgical treatment. In this paper, we report on a case where KAATSU training was effective for a 71-year-old woman with bone necrosis in the left femoral medial condyle revealed by magnetic resonance imaging (MRI). At the first visit, the patient was suffering severe pain, and unable to walk without a cane. After 1 to 2 months of KAATSU training, her pain was mitigated and in about 3 months she was able to walk without a cane. In 6 months she could go upstairs and downstairs using the handrails and about 2 to 3 months later, she no longer needed to use the handrails. MRI revealed marked shrinkage (to 10 mm x 15 mm) of the necrotized region as a result of bone tissue remodeling. From these results, KAATSU training seems to be useful as a new method of rehabilitation for patients with idiopathic osteonecrosis of the medial condyle of the femur.
가압트레이닝과 중풍회복
Aging is accompanied by a decrease in physical capabilities (e.g., strength loss) and cognitive decline. The observed bidirectional relationship between physical activity and brain health suggests that physical activities could be beneficial to maintain and improve brain functioning (e.g., cognitive performance). However, the exercise type (e.g., resistance training, endurance training) and their exercise variables (e.g., load, duration, frequency) for an effective physical activity that optimally enhance cognitive performance are still unknown. There is growing evidence that resistance training induces substantial brain changes which contribute to improved cognitive functions. A relative new method in the field of resistance training is blood flow restriction training (BFR). While resistance training with BFR is widely studied in the context of muscular performance, this training strategy also induces an activation of signaling pathways associated with neuroplasticity and cognitive functions. Based on this, it seems reasonable to hypothesize that resistance training with BFR is a promising new strategy to boost the effectiveness of resistance training interventions regarding cognitive performance. To support our hypothesis, we provide rationales of possible adaptation processes induced by resistance training with BFR. Furthermore, we outline recommendations for future studies planning to investigate the effects of resistance training with BFR on cognition.
Keywords: cognition, strength training, blood flow restriction, neuroplasticity
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