Short-term low-intensity blood flow restricted interval training improves both aerobic fitness and muscle strength

The present study aimed to analyze and compare the effects of four different interval-training protocols on aerobic fitness and muscle strength. Thirty-seven subjects (23.8 +/- 4years; 171.7 +/- 9.5cm; 70 +/- 11kg) were assigned to one of four groups: low-intensity interval training with (BFR, n=10) or without (LOW, n=7) blood flow restriction, high-intensity interval training (HIT, n=10), and combined HIT and BFR (BFR+HIT, n=10, every session performed 50% as BFR and 50% as HIT). Before and after 4weeks training (3days a week), the maximal oxygen uptake (VO2max), maximal power output (P-max), onset blood lactate accumulation (OBLA), and muscle strength were measured for all subjects. All training groups were able to improve OBLA (BFR, 16%; HIT, 25%; HIT+BFR, 22%; LOW, 6%), with no difference between groups. However, VO2max and P-max improved only for BFR (6%, 12%), HIT (9%, 15%) and HIT+BFR (6%, 11%), with no difference between groups. Muscle strength gains were only observed after BFR training (11%). This study demonstrates the advantage of short-term low-intensity interval BFR training as the single mode of training able to simultaneously improve aerobic fitness and muscular strength.