血流阻斷訓練法對促進肌力及肌肉肥大之探討

Discussion on the Promotion of Muscle Strength and Muscle Hypertrophy by Blood Flow Restriction

10.6646/CYPEJ.202307_(20).0002

蕭耀程(Xiao Yao-Cheng)；李水碧(Lee Shuei-Pi)

Kaatsu訓練 ； 阻力訓練 ； 代謝壓力 ； 乳酸 ； Kaatsu training ； resistance training ； metabolic stress ； lactate

中原體育學報

20期（2023 / 07 / 01）

18 - 28

繁體中文;英文

血流阻斷訓練法（Blood Flow Restriction , BFR）是一種新興的訓練方法，最初由日本佐藤義昭博士創造，也稱為加壓訓練法（KAATSU），應用於改善肌肉質量和力量表現。BFR是透過限制部分動脈血流流入，並完全限制運動期間肌肉組織的靜脈血液回流心臟，而非完全阻斷動脈和靜脈的血流；透過在上肢或下肢近端使用壓力袖帶施加壓力，可以將BFR與各種類型之運動相結合，且在復健運動、增強肌肉力量（Muscle Strength）與肌肉肥大（Muscle Hypertrophy）都有明顯效果，其適用於運動員、一般健康族群及銀髮族；在醫學上也廣泛被應用於各種疾病之患者。BFR會導致代謝物在肌肉細胞中積累乳酸（lactate）、無機磷酸鹽（Pi）和氫離子（H^+），這些代謝物會影響激素釋放、缺氧、活性氧（ROS）與細胞腫脹，並啟動合成代謝信號以促進肌肉生長、肌肉肥大和能量代謝適應。應用方面可以與阻力訓練（Resistance Exercise, RE）、有氧訓練（Aerobic Exercise, AE）相結合，近年也有更新穎的研究為與神經肌肉刺激相結合，例如與肌電刺激（Electrical Stimulation）、全身震動法（Whole Body Vibration）做結合。有關BFR應用在阻力訓練的運動處方，目前最被建議是實施4組（分別為30次、15次、15次、15次）共反覆75次，在組間休息60秒內持續血流阻斷，並以個人最大肌力（1RM）的20%-40%進行訓練最能提高肌肉力量與肌肉肥大，此訓練模式適用於大多數族群。

Blood Flow Restriction (BFR) is an emerging training method, originally created by Dr. Yoshiaki Sato from Japan, also known as Kaatsu Training Method (KAATSU), which is applied to improve muscle mass and strength performance. BFR works by restricting part of the arterial blood flow and completely restricting the venous blood flow of muscle tissue back to the heart during exercise, rather than completely blocking the blood flow of arteries and veins; By applying pressure with a pressure cuff on the proximal end of the upper or lower extremity, BFR can be combined with various types of exercise, and it has obvious effects in rehabilitation exercise, muscle strength and muscle hypertrophy, It is suitable for athletes, general healthy groups and seniors; It is also widely used in medicine for patients with various diseases. BFR causes the accumulation of metabolites lactate, inorganic phosphate (Pi) and hydrogen ions (H^+) in muscle cells, which affect hormone release, hypoxia, reactive oxygen species (ROS) and cell swelling, and initiate Anabolic signaling to promote muscle growth, muscle hypertrophy and energy metabolism adaptation. In terms of application, it can be combined with resistance training and aerobic training. Vibration method (Whole Body Vibration) to do the combination. Regarding the exercise prescription for BFR application in resistance training, the most recommended at present is to implement 4 groups (30 reps, 15 reps, 15 reps, 15 reps) for a total of 75 repetitions, and continue to block blood flow within 60 seconds of rest between groups , and at 20%-40% of personal maximum muscle strength (1RM) training can improve muscle strength and muscle hypertrophy, and this training mode is suitable for most ethnic groups.

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