Also...If you do BJJ, I'm sure you've had your fair share of bumps and bruises... Look into PRP therapy... It will help you heal without needing surgery.
Brazilian Jiu Jitsu is an endurance sport when it comes to training, much like the marathon runner or a cyclist. A BJJ tournament will tax an athlete as they will need to have the ability to fight several times and each individual match will have periods of high intensity sprinting. So fighters need to train their body to handle both areas of energy output and thus need to consume calories to fuel such activity. A serious BJJ fighter will train as much as any runner. A two hour long class can burn a tremendous amount of calories. The fact is that an athlete who is putting in long sessions at the gym may burn several thousand kcals a day. Look at U.S. Olympic swimmer Michael Phelps and his training diet as an example. To meet the potential needs of an athlete will require huge amounts of nutritional planning to meet their dietary goals. This may not always fit into an athletes schedule, but will be necessary to ensure adequate stores of energy for the next day’s training. Sometimes eating can be one of the more difficult aspects of an athletes trainng regime and certainly one of the more confusing undertakings. The key to fitting in calories on a tight schedule is to have many small nutrient dense snacks that are high in calories spaced throughout the day. To determine the best amount of calories to consume, you need to get an idea of how many calories you burn. Below is a table with estimates on calories burned per hour per pound of body weight for various activities common in BJJ training. Considering the importance that Jiu Jitsu fighters place on maintaining weight for competition this is an area that fighters need to research heavily. Keep in mind that each individual is unique and burns varying amounts based on age, metabolism, goals, time of day training, weight, training partners etc...etc... This is simply a guide to give you a general idea.
Type
of Activity
|
Calories
burned per hour
per pound
of body weight
|
Aerobics
|
2.95
|
Basketball
(shooting around)
|
2.75
|
Boxing
(Bag Work)
|
2.72
|
Boxing (Sparring)
|
4.07
|
Brazilian
Jiu Jitsu (light)
|
3.25
|
Brazilian
Jiu Jitsu (Intense)
|
4.87
|
Brazilian
Jiu Jitsu (competition)
|
Close to 300-500 calories/hr in 5
mins Pace cannot be
maintained for an entire hour
|
Calisthenics
(push ups, sit ups etc)
|
2.43
|
Circuit
training
|
3.63
|
Cycling (
med pace)
|
3.60
|
Jump rope
(medium)
|
4.54
|
Jump rope
(fast)
|
5.44
|
Kick
Boxing
|
4.54
|
Rowing
machine (light)
|
3.17
|
Running
(fast mile)
|
8.17
|
Running
(Jog)
|
4.54
|
Running
Stairs
|
6.80
|
Stairmaster
machine
|
4.08
|
Stretching
(Yoga) light
|
1.81
|
Swimming
(med pace)
|
3.90
|
Weight
lifting (light)
|
1.36
|
Weight
lifting (intense)
|
2.72
|
Wrestling
(light practice)
|
3.98
|
Wrestling
(competition)
|
Close to 300-500/hr calories in 5 mins Pace cannot be
maintained for an entire hour
|
To determine your approximate calories burned, you need to multiply the
number of calories burned per hour by your body weight. If you go to a typical
BJJ class, you may undergo a training routine similar to this.
5
minutes of stretching
10
minutes of calisthenics
15
minutes of techniques
30
minutes of rolling
At 175 pounds the following equations would work for me.
Take the Calories burned per hour per pound of body weight value.
Multiply that by your body weight in pounds. Divide that by 60 minutes and you
are left with how many calories you burn each minute at your given weight.
Multiply that by the number of minutes you engage in that activity. That will
give you your calories burned.
Stretching (1.81 x 175lbs) ÷ 60 mins x 5 mins = 26 calories for 5 minutes
Calisthenics (2.43 x 175lbs) ÷ 60 mins
x 10 mins= 79 calories for 10 minutes
BJJ technique (3.25 x 175lbs) ÷ 60 mins x
15 mins= 142 calories for 15 minutes
Rolling (4.87
x 175lbs) ÷ 60 mins x 30 mins= 426
calories for 30 minutes
26 + 79 + 142 + 426 = 706 total calories
Add another ½ hour for training/sparring and that number is up to 1132
calories.
How much extra work done in a day varies based on lifestyle. But when you
adjust this formula to meet the individual needs and goals of Jiu Jitsu
students, there is a great variation among all levels of athlete concerning
their diets and required caloric intake. You will obviously not burn as many
calories if you are not working very hard and simply watching a class. Perhaps
you are going really hard the entire time, doing lots of take downs and drills
and will burn more calories. It is up to the coach and athlete to stay
motivated and maintain a good workout effort and pace designed to meet the
training goals for the best results in their practices to make progress in BJJ.
Tim Buce IBJJF Black Belt middleWeight World Championships 2012
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