Over the last few months I have had the opportunity to review Blood Flow Restriction Bands or BFR Bands by B3 Sciences. The fitness industry refers to these types of resources also as Compression Bands or Recovery Bands. In some circles, they are knows even wraps or floss. B3 Sciences perfected the design of these compression bands and has taken them to a whole new level. I was privileged to take them for a run… Literally.
The first things that impressed me were the quality of the construction and the accessories that were included. The durable bands came with a sturdy, lightweight, stylish shoulder-sling bag, exercise resistance bands, an air pressure pump. We even received some gel to make sure that the rubber O-rings last and don’t dry out.
The ease of learning to use these impressive bands did not disappoint. In addition to instructive videos, I found the best way to do this was by connecting with a coach at B3 Sciences. This is actually one of the most valuable additions of working with this particular brand. After receiving your product you have the opportunity to meet with a coach or join live sessions. The short, but concise sessions clearly explain the use of the bands, some popular exercises and key benefits. They offer a vast range of knowledge from exercise techniques to human sciences. This expertise enhanced my overall experience and provided me efficiencies that would have taken months to discover on my own.
So, how do compression bands work? I would explain this in my own words, however I am far from an expert in this area. To do the science justice, I have pulled this explanation directly from the B3 science website:
“The B3 Bands work through a technology called Blood Flow Restriction training, or BFR. When you wear the B3 Bands, it naturally and safely slows down your blood flow in your arms and legs.
With less blood flow your muscles have less available oxygen. With less oxygen your muscles fatigue faster and deeper. This quick and deeper fatigue creates ‘the burn’ feeling in your muscles also known as lactic acid, which promotes a release of Human Growth Hormone after BFR exercise.”
Speaking of which, their website offers excellent resources to fully understand the purpose, value and safety of BFR training. If you have questions or concerns, their site covers it all. In fact, they even pair you with a personal coach to walk you through your BFR journey.
Here is my experience with using the bands and what I found to be effective and encouraging. One great part of BFR training is that you can reduce the amount of exercise time you are putting into your routine. This might be one of the key factors for most people to give BFR training a try. It helped motivate me as a way of easing into the process of exercise as I was not someone who had a fixed exercise routine. I was fortunate to be able to speak with the coach at the beginning of my journey. Now I have the bands placed in the right spots and filled to the right amount of pressure. I also understand some basic exercises to add to my routine.
Using the BFR Bands by B3 Sciences can result in what they refer above to as “the burn”. I was able to easily identify when it kicked in and could really experience that feeling. At first I was not seeing any results and in consultation it appeared that perhaps I was working out too heavily or for too long. One of the downsides of a prolonged workout with BFR is that you can trigger the release of cortisol. This will hamper your ability to lose weight or get the maximum effect of burning calories through BFR training. I ended up cutting my routine down for the first 2 months to only 10 minutes. In these 10 minutes I would use dumbbells for arm exercises and then spend time on either treadmill or elliptical machine. Once finished I would go back and finish up a few sets with the dumbbells.
Like most people seeking weight loss solutions, I began with unrealistic expectations around losing weight rapidly. The reality is everybody wants a quick fix. What I found was an easy and effective solution towards weight loss that I will be able to maintain in only 10 minutes a day.
In one session, my coach recommended a digital scale to measure body fat and other metrics. I ended up purchasing a $30 smart scale online and have since used that with the scale’s free app. The suggestion is that we’ll see a shift in the body’s overall composition prior to observing weight loss. I did start to see my muscle mass increase and my body fat percentage decrease..
Likely the largest knock against this product is the price. Compared to stretchable recovery bands, these would, on the surface, appear to be expensive. Under further consideration, you will find ample value in the quality of the product and personal support of the coaches. A personal trainer’s fee would be considerably even more pricey and therefore the additional free coaching pays for itself in no time.
One of the most notable benefits my wife and I observed was how good we felt after our workouts. BFR Bands by B3 Sciences promote muscle recovery and aid in preventing soreness. This is why some in the industry call their wraps recovery bands. Bodybuilders use recovery bands after their routine to release lactic acid. This helps heal or recover from the trauma they have inflicted on their bodies during their intensive workouts. The lack of muscle soreness we experienced after exercising certain muscle groups while using the bands is a pleasant surprise.
B3 sciences offers videos on how the BFR bands are used for physical therapy. I would concur that this might be their greatest value. Shorter workouts as well as feeling good after exercise furthers the motivation to make consistent movement a priority and lifestyle.
In conclusion, I am seeing results in shifted body fat metrics and am motivated by this new exercise routine. Though I admit that it isn’t as rapid as I was hoping, combined with diet, the BFR Bands by B3 Sciences enabled me to lose almost 15 lbs. for a family wedding. My wife has lost about 7lbs and an inch from her waist, hips, and legs! Overall I would say that my experience with the BFR bands was a success. I look forward to continuing my journey with them towards improved health.