Occlusion Training and Runners High

Occlusion training entails cutting blood flow off from muscles in order to target fast twitch muscle fibers (which have the greatest potential for hypertrophy). Without adequate blood flow the muscles rely on lactic acid fermentation to produce energy (ATP). Fast twitch muscle fibers (mainly Type 2b as opposed to Type 2a) function almost exclusively on this method for energy production, while other muscle fibers (slow twitch or Type 1 and Type 2a) are oxidative, meaning they use oxygen for ATP synthesis. The lack of blood flow also drastically reduces the body's ability to remove the products and chemicals which build up with muscle function.

The lactate that builds up in these muscles increases the concentration of growth hormones in these muscles. With occlusion training these growth hormones are not removed from the muscle through the blood stream until after the training is done (for that muscle, then the instruments used to restrict blood flow would be removed). The results are greater muscle protein synthesis, and greater nitric oxide synthase-1. As a result greater gains are made.

Occlusion training uses weight that is as low as 20% of a 1 rep max, and no more than 50% of that max. This weight range would be considered low intensity, and consequently put very little wear on joints. Despite this occlusion training has been shown to produce greater hypertrophy than moderate-intensity training (between 60% and 85% of a one rep max).

The occlusion training method shows to be useful for those who are injured for frail, and is useful when supplemented into a normal training regimen. The main downsides are that only muscles on extremities can really be targeted with occlusion training, and it is noted to be a very painful way to train.

I have also done a little research on 'runner's high'; the remarked 'high' is caused by the production of cannabinoids during aerobic work. Things get more complicated when you look at the exact mico-biology behind this, but some account this phenomenon as a product of evolution; the motive of which would be to make humans more inclined to run long distances (many anthropologists believe humans were long distance runners, and used persistence hunting to run down game till it would become exhausted). Studies have shown that other animals that are consisted distance runners, like dogs, produce cannabinoids from aerobic work like humans, and animals that are not long distance runners do not.

In trying to find a large benefit to cannabinoid production I found that cannabinoids are beneficial as antioxidants and neuroprotectants. Unfortunately my research did not conclude that the cannabinoids produced in the body (endocannabinoids) have these properties. It should be noted, however, that extensive research was not done on this subject.

I will finish today by watching and taking notes on the movie FST-7 Defined which Jeremy has lent me, and tomorrow I will be going with Jeremy to shadow him as he trains two of his clients (in addition to the normal work I do).