Brazilian jiu-jitsu is a contemporary form of Japanese jiu-jitsu. People who are into martial arts and they want to start somewhere, are now choosing BJJ over other forms. There is no doubt that BJJ is one of the most practiced and learned forms of MMA. It is not only used for self-defense training, combat fighting, and disciplined life, it is also used as an exercise.
BJJ has so many different benefits that people are using BJJ as a standard workout that they can use for improving their health. For someone who is still trying to figure out why they need to incorporate BJJ in their exercise, here are some of the benefits.
Contents
Benefits of BJJ
An amazing aerobic workout that will help you in losing weight, shedding fat, toning the body, and reducing the risk of cardiovascular disease.
- Improves flexibility of muscles that further helps with reducing the chance of injury
- Helps with improving mental health, reduces depression, and relieves stress.
- Improves the body strength and increase stamina
- Improve the sleep cycle along with mindfulness
- Improves the mind and body sync
- Helps with primary self-defense
What Do We Mean By Regular BJJ Practice?
Almost every fitness instructor will tell you to practice regularly for better results. The question here is, what do they mean by regular BJJ practice?
In the world of health and fitness, regularly doesn’t mean every day, instead, it means listening to your body. Everyone has a different timing, different stamina, and different tempo. Some people can work every day but this comes down to practice. With preparation and training, you can practice BJJ daily as well. For someone who is still trying to figure out the practice timing, we have formulated an easy hierarchy.
With the help of this hierarchy, you will be able to see how much time you need based on your practice and your overall seniority. If you are just a beginner, you might not need too much time. On the contrary, if you are a professional who is aspiring to enter the industry soon, you might need more time.
Beginners Guide
For beginners it is difficult to figure out at first, what is their aim? Some beginners like the game and they aspire to become professional so they want to work every day. On the contrary, there are a few who like the game but for the daily workout they either don’t have enough time or they are just testing the waters.
They have invested in the BJJ uniform and other gears but they are not ready for a weekly schedule yet. For people who are just hobbyists, training once or twice a week is the aim. It is important to know that people in both categories are on the extreme.
If you are a beginner but you work out every day, your body will become more prone to injury. Since you are overworking, your body will get tired eventually. A tired body needs time for healing, however the next day when you start the workout again, your body will get bruised. In short, your body has developed muscle memory but your body is too tired to cope up.
On the contrary, if you practice only once a week, your body will not develop muscle memory. You will not remember the technique and this way you will not see any progress. Apart from the progress, you will stay off balance and this might cause injury. If you are aiming for a change and nothing professional then you can rely on a weekly routine otherwise, you should go for at least 3-4 times a week.
Recommended
For beginners, it is recommended to listen to your body. Your age, gender, goal, and lifestyle will help you in determining the time. For a younger person who has no time restriction, the overall time should be at least 5 times a week. The recommended time is more because the body recovers easily when you are a young individual. However, for someone who has crossed his prime, the body will take longer to heal and so you can reduce time.
Professionals Guide
For a professional, the body has already developed the muscles’ memory. The body is not only familiar with the technique but it can avoid injury. Apart from this, professionals work out more and they use warm-up exercises as well as stretching exercises. Their body has developed into something that can easily aid the recovery process. The overall time per week might not increase too much; the workout and practice time can be easily adjusted.
Recommended
For a professional, things might be easier because it is a full-time job. The recommended time per week is 3-5 days but resting days should not be simply resting. The workout plan should consist of overall body workouts, yoga, Pilates, stretching, and simple aerobics. Daily workout is great even if you don’t have enough time. On the days off, try to jog for at least 15 minutes with a simple session of boxing. This will help you engage your whole body without getting into an intense workout routine.
The Hierarchy of Week
Now that we have explored the hierarchy of practice, it is time to know about the effect of weekly or daily workouts on our bodies. Some people like to work out every day whereas others only rely on the weekly or biweekly workout. To help you choose something that will suit you, we have listed down the options.
Weekly Workout
We do not recommend weekly workouts. The reason is that your body will not show progress at all. You will not be able to benefit from the training. You will not progress technique-wise and you will not see any progress in the overall skill set.
Biweekly Training
Better than weekly training but still not better. For someone who has progressed from weekly training to biweekly, you will see progress. The skills will improve and you will see the improvement in muscle memory as well, however, if you are expecting a complete change in your skill or you are thinking to become a professional, just biweekly training would not cut it.
Four-Time Every Week
Four-time a week will give you some solid progress. You will see that you are not only performing better in the ring, but you are also doing better in real life as well. You will start scarifying junk food and your point of view towards the game will change as well. Most of the time people who train for four days a week are considered to be in a transition period. They are good with technology but they have yet to become professionals.
Five Time a Week or Even More
The recommended frequency of workouts is five days a week. However, there are a few people who are very passionate about the game so they work daily. Most professional fighters work out every day but they mix and match their workout routine. In most cases, they train for three days and then have aerobic classes for the next two days. However, we have seen that some people train on alternative days as well. It all depends on the person, your passion will help you work more or less and your progress will motivate you to be consistent. You will not only be willing to invest in better gadgets but you will also be willing to invest in your career.
Author Bio
This is Mike Jones, a fitness enthusiast, and martial arts, lover. I have been training for martial arts since my teenage, and now I own 10 years of martial arts experience. It took me years of experience and research on how all the aspects respect to sports matter. Denying suitable sports gear is totally your loss. My goal is to share my experiences with newcomers and want them to buy some tips via my articles. Elite Sports is the platform that helps me to transfer my words via their blog posts. I hope, you enjoy reading my articles, and these might be helpful for you to carry on your training. Don’t give up because the darkest night produces the brightest stars.
If you have any questions regarding anything related, you can touch me at mike@elitesports.com.
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