Exercise Load Over 30% May Limit Oxygen Supply: Study
When it comes to resistance training, the goal is to challenge your muscles to build strength and endurance. However, a new study has shed light on a crucial aspect of weightlifting that may be limiting your progress: blood flow and oxygen delivery. Researchers have found that during resistance training, muscle contractions begin to restrict blood flow and oxygen delivery at loads above 30%-40% of one-rep max (1RM). This means that if you’re pushing your muscles too hard, you may be restricting the oxygen supply needed to support your workout.
The study, published in the Scandinavian Journal of Medicine & Science in Sports, used leg extension exercises and oxygen sensors to investigate the effects of load on blood flow and oxygen delivery. The researchers recruited 12 healthy adults and had them perform leg extensions at various loads, ranging from 10% to 80% of their 1RM. The participants wore sensors on their legs to measure blood flow and oxygen delivery during the exercises.
The results were striking. At loads below 30% of 1RM, blood flow and oxygen delivery remained stable, indicating that the muscles were receiving the necessary oxygen to support the exercise. However, as the load increased above 30%-40% of 1RM, blood flow and oxygen delivery began to decrease significantly. This suggests that the increased muscle contractions were restricting blood flow and oxygen delivery to the working muscles.
The researchers found that the decrease in blood flow and oxygen delivery was most pronounced at loads above 50% of 1RM. At this intensity, the muscles were receiving only about 60% of the oxygen they needed to support the exercise. This can have significant implications for endurance and performance during resistance training.
So, what does this mean for your workout routine? If you’re looking to improve your endurance and performance during resistance training, it may be worth considering adjusting your load and intensity. Instead of pushing yourself too hard and risking restricted blood flow and oxygen delivery, try incorporating lower-intensity exercises with higher volumes to build endurance and strength.
It’s also important to note that individual variability can play a significant role in blood flow and oxygen delivery during exercise. Factors such as fitness level, age, and overall health can all impact the body’s ability to deliver oxygen to the muscles. Therefore, it’s essential to listen to your body and adjust your workout accordingly.
In conclusion, the study highlights the importance of considering blood flow and oxygen delivery during resistance training. By understanding the limitations of blood flow at higher loads, you can adjust your workout to optimize your performance and endurance. Remember to prioritize your body’s needs and adjust your intensity and volume accordingly.
Source:
https://thepfc.club/blogs/news/what-happens-to-blood-flow-when-you-lift-weights
