To answer the questions posed here, Do you need a bigger better gas tank? Yes and No.
Brazilian Jiu-Jitsu is a demanding martial art that requires not only flexibility, strength and technique but also endurance and cardiovascular fitness. This is especially important for practitioners over the age of 40 as cardiovascular health becomes more crucial. In this article I will discuss some tips for improving cardio for Brazilian Jiu-Jitsu practitioners over 40 years old.
- Cardiovascular exercises
To improve your cardio, you need to focus on exercises that will elevate your heart rate and keep it elevated for an extended period of time. Some of the best cardiovascular exercises include running, cycling, swimming, and rowing. These exercises help to build endurance and increase your overall fitness level.
- High-Intensity Interval Training (HIIT)
HIIT is an excellent way to improve your cardiovascular fitness. It involves short bursts of high-intensity exercise followed by a period of rest. This type of training can be done using any cardiovascular exercise, such as running or cycling. HIIT helps to build endurance and improve your cardiovascular fitness by pushing your body to its limits.
- Circuit Training
Circuit training is a great way to improve your cardiovascular fitness while also building strength. It involves performing a series of exercises in succession, with little to no rest in between. This type of training keeps your heart rate elevated throughout the workout, which helps to improve your cardiovascular fitness.
- Rolling
Live grappling is an essential component of Brazilian Jiu-Jitsu training, and it is also an excellent way to improve your cardio. Sparring involves grappling with an opponent, which requires a significant amount of physical exertion. By incorporating more sparring into your training routine, you can build your endurance and improve your cardiovascular fitness. For some rolls focus more on technique and others put your emphasis on moving faster. I call these “sprint rounds”. People will often tell you that sprints are great for BJJ training. The problem is you’re not doing a sport specific movement. So in place of running, roll for short bursts of speed. You’ll want to move fast, and then rest and recover between bursts.
- Proper Nutrition
Proper nutrition is essential for improving your cardiovascular fitness. Eating a balanced diet that includes plenty of lean protein, complex carbohydrates, and healthy fats will help to fuel your body and give you the energy you need to train effectively. Additionally, staying hydrated by drinking plenty of water will help to improve your cardiovascular fitness by keeping your body functioning at its best.
Remember, that good technique rivals speed and endurance any day.
When you have nothing left in the tank, good technique is your best friend!
To build a game based on proper technique that supports an over forty practitioner, please check out my latest course available from BJJ Fanatics. “BJJ After 40: Best Practices” is just that! The best techniques, guard passes, submissions, counters for the 40 – 50 – 60 Plus practitioner. It’s the perfect ‘tool box’ of techniques and hacks!
This is your Journey 
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