Strength Training for Yoga and BJJ
Strength training has long been recognized as an effective way to promote physical fitness and enhance athletic performance in various disciplines.
From bodybuilding to powerlifting, strength training has proven valuable for individuals looking to increase muscle mass, improve strength, and boost overall athletic ability.
However, strength training can also benefit athletes engaging in other activities, such as yoga and Brazilian Jiu-Jitsu (BJJ).
Keep reading to explore the role of strength training as a mechanism for increasing participation in yoga and BJJ and how it can help individuals achieve better results in these disciplines!
The Global Obesity Epidemic: Why Focusing on Fitness Is More Important Than Ever
The problem of obesity has increased globally fourfold since 1975, and it can worsen other health issues when there is a low muscle mass, known as sarcopenia.
Since it is challenging to test large populations for muscle mass, measurements like body mass index don't account for muscle mass, ignoring its significance in many conditions and diseases.
Hence, emphasizing fitness is crucial, but it's essential to understand what "fitness" denotes.
What is Fitness?
Achieving a good fitness level involves focusing on multiple factors, including strength, endurance, mobility, nutrition, and self-care.
An obvious goal is to make lifestyle changes more effective.
Are individuals who lead primarily inactive lifestyles fit to take advantage of studio-based training, which can significantly improve their health, social life, and knowledge base?
Why Yoga and BJJ? Breaking Gender Barriers:
Studying yoga and Brazilian Jiu-Jitsu (BJJ) will help us reduce gender disparities and create more inclusive findings.
The practice of yoga is more prevalent among women, while Brazilian Jiu-Jitsu is more commonly practiced by men in the Western world.
Exploring the Role of Muscle Endurance in BJJ and the Potential Benefits of Yoga
High muscle endurance is linked to better performance in BJJ, according to Andreato's study in 2017. On the other hand, yoga lacks defined performance measures; some argue that enhanced strength improves balance, control, and stability in yoga.
While yoga involves strength and endurance and is moderate-intensity exercise, BJJ mainly uses some power components and is moderately intense with high-intensity elements.
Balancing the Risk and Rewards: Navigating Potential Injuries in Long-Term Yoga and BJJ Practice
Taking part in yoga and BJJ for extended periods at a high frequency can increase the risk of injury. However, including cross-training provides opportunities for the body to develop strength and muscle patterns in new or latent areas.
Finding Balance and Stability: Incorporating Resistance Exercises into Bodyweight Training into Yoga and BJJ
Both modes require strength without excessive size while maintaining control throughout great ranges of motion.
Both modalities rely on body weight and can be complemented by barbell programs as opposed to other studio classes with barbells where additional barbell training could lead to overuse.
Customizing Your Training Program: Balancing Aspects of Yoga and BJJ According to Your Needs and Experience Level
Resistance exercises in conjugate or flexible linear programming can help account for and monitor workload.
Assessing Your Training Level: Understanding the Novice Classification and Preparing for Resistance Training
According to the American College of Sports Medicine (ACSM), a novice has either never done resistance training before or has not trained in a few years. Therefore, a beginner would benefit from a more linear model while more advance may help from conjugate programming.
Beyond Strength Gains: The Many Benefits of Resistance Training for Improved Functionality, Injury Prevention, and Performance Enhancement
As well as increased functionality, enhancing muscular resilience against injury, improving performance, and facilitating self-improvement, RT also provides a means to improve performance.
The Power of Strength and Conditioning: Exploring the Benefits of Incorporating Resistance Training into Your Workout Routine
The study shows that incorporating a strength and conditioning workout into your weekly routine can benefit novice practitioners of leisure activities such as yoga and BJJ.
Whether new to resistance training or looking to enhance your performance in your chosen activity, adding a dedicated workout to your routine can improve your overall physical and mental health.
Additionally, the social aspect of a group workout can provide a supportive environment, increase engagement, and foster confidence.
Consider incorporating a resistance training program into your weekly routine to reap the many advantages beyond increasing your strength.
Tired of fads and fitness myths? It’s time for training that's as unique as you. The athlete intake form is the first step to a coaching program that cuts through the noise. Fill it out, lift with precision, and get those gains on a solid foundation. Your strongest self awaits.
Works Cited
WHO, World Health Organization (n/d). Obesity. Health Topics. Retrieved February 17, 2023, from https://www.who.int/health-topics/obesity/#tab=tab_1
Piana, N., Battistini, D., Urbani, L., Romani, G., Fatone, C., Pazzagli, C., Laghezza, L., Mazzeschi, C., & De Feo, P. (2013). Multidisciplinary lifestyle intervention in the obese: Its impact on patient’s perception of the disease, food, and physical exercise. Nutrition, Metabolism and Cardiovascular Diseases, Volume 23(Issue 4), Page 337-343. https://doi.org/10.1016/j.numecd.2011.12.008.
Brajsˇa-Zˇganec, A., Merkasˇ, M., & Sˇverko, I. (2010). Quality of Life and Leisure Activities: How do Leisure Activities Contribute to Subjective Well-Being? Soc Indic Res. https://doi.org/DOI 10.1007/s11205-010-9724-2
Robert R Wolfe, The underappreciated role of muscle in health and disease, The American Journal of Clinical Nutrition, Volume 84, Issue 3, December 2006, Pages 475–482, https://doi.org/10.1093/ajcn/84.3.475
Murdock, D.J., Wu, N., Grimsby, J.S. et al. The prevalence of low muscle mass associated with obesity in the USA. Skeletal Muscle 12, 26 (2022). https://doi.org/10.1186/s13395-022-00309-5
National Center for Chronic Disease Prevention and Health Promotion (2022, June 2). How much physical activity do adults need? Physical Activity. Retrieved February 21, 2023, from https://www.cdc.gov/physicalactivity/basics/adults/index.htm
Andreato LV, Lara FJD, Andrade A, Branco BHM. Physical and Physiological Profiles of Brazilian Jiu-Jitsu Athletes: a Systematic Review. Sports Med Open. 2017 Dec;3(1):9. doi 10.1186/s40798-016-0069-5. Epub 2017 Feb 13. PMID: 28194734; PMCID: PMC5306420.
Moriarty C, Charnoff J, Felix ER. Injury rate and pattern among Brazilian Jiu-Jitsu practitioners: A survey study. Phys Ther Sport. 2019 Sep; 39:107-113. doi: 10.1016/j.ptsp.2019.06.012. Epub 2019 Jun 24. PMID: 31288212.
American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009 Mar;41(3):687-708. doi 10.1249/MSS.0b013e3181915670. PMID: 19204579.
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Glenn S Brassington, Audie A Atienza, Ruben E Perczek, Thomas M DiLorenzo, Abby C King, Intervention-related cognitive versus social mediators of exercise adherence in the elderly, American Journal of Preventive Medicine, Volume 23, Issue 2, Supplement 1, 2002, Pages 80-86, ISSN 0749-3797, https://doi.org/10.1016/S0749-3797(02)00477-4. (https://www.sciencedirect.com/science/article/pii/S0749379702004774)
Kwang-Ho, L., Hyo-Myeong, J., & Woo-Hwi, Y. (2020). Metabolic Energy Contributions During High-Intensity Hatha Yoga and Physiological Comparisons Between Active and Passive (Savasana) Recovery. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.743859
Müller Pessôa Filho, D., Sancassani, A., Oliveira da Cruz Siqueira, L., Alexandre Massini, D., Gustavo Almeida Santos, L., Merussi Neiva, C., & J. DiMenna, F. (2021). Energetics contribution during no-gi Brazilian jiu-jitsu sparring and its association with regional body composition. Plos One. https://doi.org/10.1371/journal.pone.0259027