Do you want to know about a great workout that is fun, challenging, and chock-full of health benefits? Introducing jiu jitsu!
If you want to get out of your comfort zone for a different form of cardio workout, one that can be done with friends or family, and leave you smiling, then jiu-jitsu is for you!
This article will take a closer look at the benefits of jiu-jitsu, whether it's a good cardio workout and the best methods of training for this martial art.
Jiu-jitsu is a Japanese martial art created in 1882 by Takeo Yano. Jiu-jitsu is a form of self-defence that can be mastered by anyone, regardless of size or strength.
Jiu-jitsu translates to “gentle art.” It originated in Japan and was brought to Brazil by Mitsuyo Maeda, a student under the founder of jiu-jitsu, Kano Jigoro. Maeda went on to teach Japanese martial arts in Brazil.
The jiu-jitsu style depends on grappling, which is the art of taking down and immobilizing an opponent using techniques that involve the arms, legs, and body weight.
The objective in jiu-jitsu is to subdue your opponent before they can subdue you.
Jiu-jitsu techniques are so precise and effective that they are taught without weapons, and you don't have the danger of facing any significant injuries during training.
Here are some ways of training –
- Running. Go on longer runs and for long distances than usual. This will help you get in better shape and increase your stamina.
- Martial arts training.
- Cardiovascular work such as cycling, rowing, and swimming.
- Endurance exercises such as push-ups and sit-ups.
- Flexibility exercises such as yoga and pilates to improve mobility and increase range of motion during grappling situations in matches.
- Resistance training.
- Exercises for a strong cardiovascular system that will keep you fit during the entire match.
- Intense exercise that builds endurance through high repetition activities to keep your heart rate up during matches.
Conditioning: Improve Your Cardio
Conditioning is a process to aid your jiu-jitsu training. It is a vital component for success in any martial art or similar activity.
Cardiovascular stamina is a crucial aspect of conditioning because it affects your endurance and your overall resistance.
Conditioning is essential, especially for jiu-jitsu competitors, as these athletes need to have enough energy to perform well during the match.
There are ways your body will provide energy for movement and biological processes. If you are prepared with a proper workout, exercising is one of the best ways to improve your cardiovascular stamina
1. Aerobic conditioning – Your body needs oxygen for more intense and effective exercise. It is a measure whereby the heart and lungs are prepared to siphon blood all the more effectively, allowing more oxygen to pass on to muscles and organs. With jiu-jitsu, you can achieve it by running long distances, rowing, cycling, swimming, and doing other aerobic activities that require endurance.
2. Anaerobic conditioning – When your body is not getting enough oxygen, the process of your cells changing into lactic acid and producing energy is accelerated. Anaerobic exercises breakdown the glycogen and produce large amounts of lactic acid.
3. Creatine phosphate – Creatine phosphate is produced after your body has used up the oxygen from your muscles, and you need to get more oxygen from an external source. You can achieve this through oxygen supplementation or exercising for a more extended period without stopping (jumping rope, for example).
4.Glycolytic system – Your body needs glucose for energy and has its way to get it in the form of carbohydrates. This system works well when you need energy fast and in large amounts. After your body burns all of the carbohydrates, it starts the lactic acid process. Its goal is to make ATP as quickly as possible, which is essential for muscle contraction, exercise, and exercise.
There are many benefits to jiu-jitsu, but one of the most important is that it can be an excellent form of cardio.
However, if you have never trained like this before, chances are you will not be in the best physical condition—you might become winded very quickly and even suffer injuries.
Luckily for jiu-jitsu players, you can gain many benefits through good training and extra cardio. Jiu-jitsu works your entire body very well because it requires a lot of skill in grappling and always puts you on your toes.
If you are still not convinced, here are the top reasons that jiu-jitsu can be an excellent cardio workout:
- If you are a beginner in jiu-jitsu and decide to enrol in a class with a good instructor, you will realize that there is always something new to learn. However, you will never get bored because your instructor will constantly be introducing new techniques and drills to get you in better shape for the fight.
- You will constantly be improving your technique through drills, practise matches, and rolling. It means that you will need more and more energy to match your body’s demand for oxygen.
- Grappling requires the use of every muscle group to manoeuvre yourself around your opponent’s body.
- Because of this, you will find your heart rate increasing when you engage in grappling—which means that your heart will be more efficient at pumping blood to all of the muscles in your body and throughout the rest of your body.
- Jiu-jitsu is not something that you can get better at overnight—it takes months, even years of practice and training. The more time you spend training, the more conditioned your body becomes.
If you are wondering how long it will take for jiu-jitsu to help improve your aerobic fitness—the answer is: it depends on how often you train.
If you are someone who only trains for jiu-jitsu once every couple of weeks, then the improvement in your cardio-respiratory fitness will not be as significant.
Fitness Benefits of Jiu-Jitsu
- Jiu-jitsu is a full-body workout.
- It is an excellent exercise for the entire body, including your lower and upper body.
- It improves your balance, agility, and coordination.
- It helps you develop your natural flexibility.
- It serves as a great stress reliever.
- It improves your mental state until you reach a sense of calmness, reducing anxiety.
- It is a fantastic way to lose weight and burn fat while improving your overall health at the same time.
- Jiu-jitsu can be an excellent way to relieve physical, mental, and emotional stress.
Marcelo Garcia is known for his competitive success and the longevity of his championship career in jiu-jitsu.
In addition, he is one of the best BJJ (Brazilian jiu-jitsu) training instructors of all time for his unique approach to teaching and demonstration.
Jiu-Jitsu is not only a great form of cardio workout, but it can be an excellent workout for the entire body.
It will build muscle and strength in your lower and upper body while helping you develop your agility, coordination, balance, flexibility, and more.
The benefits of jiu-jitsu make it a great way to lose weight and burn fat while improving your overall health at the same time.
One of the best things about jiu-jitsu is that it does not require a lot of time from you—but it can help you make the most out of your short workout sessions and get in good shape.
With all these benefits we have seen above, it is pretty easy to see why jiu-jitsu is an effective cardio workout.
Have you joined a jiu-jitsu class? Are you already training in martial arts? What is your most favourite jiu-jitsu technique? We would love to know!
Stay healthy and keep training!