Brazilian Jiu-Jitsu As A Weight Loss Modality

Brazilian Jiu-Jitsu is a martial arts system introduced in the United States by the famous Gracie family back in the mid 90s. Techniques combine grappling, chokes, submissions and mounts. Classes combine fun, rewarding and effective routines to help you lose weight and peek your physical and mental abilities. BJJ involves constant movement and balance from several muscle groups at the same time therefore burning more calories than an exercise like running.

Cardio and HIIT

Brazilian Jiu-Jitsu involves various weight loss workouts. Full body workouts can be cardiovascular exercises like jogging, cycling, and swimming. Weight loss workouts can take around 30 to 60 minutes of your program, depending on the length you have taken. These routines increase your metabolism, which means you are burning body fat faster than before. Increased metabolism leads to gradual weight loss. Circuit training involves High Intensity Interval Training (HIIT). It is an alternative for people who cannot do routines like jogging or cycling for a continuous period of time. This may be due to obesity or other health conditions. HIIT involves doing cardiovascular exercises at high intensities for a time period with intervals in between.

An example of an HIIT routine can be sprinting for two to five minutes, then walking for the next one to two minutes. This routine should be followed until 20 minutes are completed. HIIT is known to reduce weight faster than cardiovascular exercises, as it increases your metabolism sharply in a short time. Though on the long run, cardio is known to burn more fat than HIIT. Cardio also provides other health benefits like better blood flow, healthy heart, valves and veins, elevated mood, stress release and building stamina. Jiu-jitsu classes in most gyms provide both cardiovascular and HIIT programs for you to chose from, based on your weight loss goals. Jiu-Jitsu training can mimick HIIT protocol with sharp spikes in energy output as well as cardiovascular protocol when training for long durations.

Strength Training

Many people have this misconception that strength training makes you bulky. Strength training in reality helps burn fat, even when the body is at rest. Some Brazilian Jiu-Jitsu moves like arm bar, guillotine choke, side control and full mount require good strength conditioning to be attempted successfully. While the individual is not doing resistance traing for repetitions, repeatedly performing BJJ techniques will build strength and muscle which aids in weight loss.

Technique Training

Brazilian Jiu-Jitsu submissions do not employ strikes. Training allows practitioners to operate at full speed with full power, thus always burning maximum calories. Training methods involve technique drills like sparring, submission grappling and position drilling, where a certain technique or sets of techniques are to be used. To stay at the peak of your physical fitness, technique training is added to live training. Practicing submissions with a sparring partner or in isolation will put your muscles to work, allowing your body to burn that extra fat.

Let’s get it Started

Brazilian Jiu-Jitsu poses numerous benefits including weight loss. You can find many success stories on the internet of people losing over 30 pounds and more. Determining a desired ideal weight is a good start. With patience and will to work, Jiu-Jitsu classes can help you achieve your weight loss dream.

Source by J. Clarke

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