Elevate Your Current Walking Workout with BFR

Elevate Your Current Walking Workout with BFR


Walking is something we humans do from an early age, basically, until we can’t anymore. Walking requires balance and technique, but also endurance and power. We need to apply the same training methods as we do for any “sport.” That means practice, practice and more practice. It also means a combination of base training, interval training and strength training. B Strong Blood Flow Restriction Training (BFR) has a place in all three training modalities.

Go for a 20-30 minute “walk the dog” walk with B Strong leg bands in place. B Strong bands will fatigue the specific muscles used for walking. Because the actual work does little to no damage, all tissues involved in the walk will benefit.

Put all four B Strong bands on arms and legs. Walk as fast as you can for 60 seconds, take 60 seconds of standing rest (not easy walking). Repeat this exercise five times. If it needs to be harder and more intense, try walking up a hill or go for 60 seconds up a flight of stairs taking two steps at a time.
This work out takes approximately 10 minutes.

Here a variety of calisthenics can be used to gain strength specific to walking. These include three sets of 30 calf raises, three sets of 30 single
leg squats, three sets of 30 leg extensions, three sets of 30 hamstring curls, and three sets of 30 “skates” where one jumps from one foot, laterally, over onto the other foot (the deeper you go the better both before jumping and when landing on the other foot). These calisthenics should take approximately 15 minutes.

These exercises cover the three basic modalities of training, they are specific to walking and can be done in 10 to 30 minutes. For those of you who really want to advance rapidly, a 20-30 minute continuous walk twice a week, is recommended along with the 10-minute interval workout, once per week and the calisthenics three times per week. Add in regular walking to round out a great training week.

Walking Strength Training with B Strong Blood Flow Restriction (BFR)



The benefits of BFR training lead to better health and wellness for the entire population – young and old alike. It can be done anywhere, anytime, regardless of your starting fitness level and remarkable improvement is possible.


B STRONG Training Systems is the safest BFR technology on the market. B STRONG bands are designed for safety. Their patented air-baffle inflating design ensures the bands cannot occlude blood flow. Without this unique design/safety feature, restricting blood flow can be an extremely dangerous. The B Strong Training System is the only BFR tool designed by an Olympic physician and MD with expertise in the cardiovascular and circulatory systems, and decades of experience in athlete and overall human performance. The B Strong Training System was designed to be safe for everyone from age 8 to 103 and all fitness levels to improve overall health and performance.


Gain all the benefits of traditional training without incurring the damage. Get stronger, leaner, improve performance, recover faster. The B STRONG Training System uses a safe, natural and physiological manipulation of your body’s circulatory system to produce quick and significant gains in strength and fitness! In other words, your brain is tricked into thinking you are working hard, lifting extremely heavy weights in response to the restricted blood flow to the banded muscle. Your brain turns on a cascade hormonal response to support the “overworked” muscle initiating muscle hypertrophy (growth) without ever actually overworking the muscle. And the benefits are systemic – not just the banded muscle is impacted, with B Strong Training the entire body and all working muscles benefit. You gain all the benefits, leaner stronger muscle growth without ever actually tearing or over straining the working muscle. The benefits are immediate and measurable, in half the time of traditional workouts.


After years of studying BFR devices in use in throughout Asia in the 1990’s, Dr. Stray-Gundersen defined the mechanism and physiological response that elicits the immediate benefits of BFR training, and developed and patented the B STRONG Training System to simplify BFR Training for all. The initial devices used in Asia cost thousands of dollars, were cumbersome and were not safe to use without trained supervision.The devices did not allow for unimpeded activity, as you were tethered to a pressure device. Recently, the availability of BFR tourniquets, elastic wraps and cuffs common in the bodybuilding world and available inexpensively online, are extremely dangerous and can cause permanent damage to muscle and tendons (and much worse) and should not be used. The B Strong Training System was specifically designed to bring an affordable, safe and easy to use BFR device to market for all to use for measurable improvements to overall health and fitness levels.


The Doctor Says:

Dr Jim Stray Gundersen Blood Flow Restriction Training

"B Strong BFR is a paradigm shift in fitness training. It is a game changer when it comes to maximizing exercise for all fitness levels for strength, fitness, recovery. I have used it on my Olympians with tremendous success. We wanted everyone to enjoy the benefits so we created a product for the consumer to use at home, in a safe and effective way. Whether you walk, jog, ride a bike, or do body building, B Strong can augment your daily routine." - Dr. Jim Stray-Gundersen

Dr. Stray-Gundersen has been the pioneer of the application and mechanism of the use of blood flow restriction training in the US and Europe. Board Certified in General Surgery, Stray-Gundersen's background is both academic and athletic. His past “day job” has been as research faculty in Cardiology and Orthopedics at the University of Texas Southwestern Medical School in Dallas, Texas. He has also worked for 35+ years in Olympic and Professional Sports, focusing on winter and summer endurance sports including a 30 year relationship with track and field, NIKE Oregon Project, and as physician, physiologist and nutritionist for United States, Norwegian, German and Canadian National teams in the sports of track and field, cycling, swimming, all types of skiing, speed skating, and biathlon, as well as work with NASA and Navy Seals.

Stray-Gundersen has served on international medical committees that include the International Olympic Committee, FIFA, International Biathlon Committee, International Ski Federation and the International Skating Union. Jim currently serves as the sports science advisor for the US Ski and Snowboard Association (USSA), and is the founder of the SG Performance Medicine Center in Park City, Utah. His current focus is understanding and application of Blood Flow Restriction (BFR) Training and has developed the customer and physical therapist BFR Training system called B Strong. 



Dr. Jim Stray-Gundersen

Get Back In The Game With B Strong BFR Training

Our promise - Noticeable change in 21 days, guaranteed. Follow our guided intro program and get results you can see, or your money back