{"id":14959,"date":"2025-08-21T23:42:28","date_gmt":"2025-08-21T16:42:28","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14959"},"modified":"2025-08-21T23:42:28","modified_gmt":"2025-08-21T16:42:28","slug":"preparing-for-your-first-brazilian-jiu-jitsu-class","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14959","title":{"rendered":"Preparing for Your First Brazilian Jiu Jitsu Class"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<table style=\"border-collapse: collapse; width: 100%; border-width: 1px; background-color: #dadfe1;\" border=\"1\">\n<colgroup>\n<col style=\"width: 99.8936%;\"\/><\/colgroup>\n<p>&#13;<\/p>\n<tbody>&#13;<\/p>\n<tr>&#13;<\/p>\n<td style=\"border-width: 1px;\">&#13;<\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 13pt;\"><strong>Key Takeaways<\/strong><\/span><\/p>\n<p>&#13;<\/p>\n<p><span class=\"TextRun SCXW254224163 BCX8\" lang=\"EN-US\" style=\"font-size: 13pt;\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW254224163 BCX8\" data-ccp-charstyle=\"normaltextrun\" data-ccp-charstyle-defn=\"{\">Brazilian Jiu Jitsu <\/span><span class=\"NormalTextRun SCXW254224163 BCX8\" data-ccp-charstyle=\"normaltextrun\">(BJJ) <\/span><span class=\"NormalTextRun SCXW254224163 BCX8\" data-ccp-charstyle=\"normaltextrun\">can be practiced for sport or self-defense. Either way, preparing for Brazilian Jiu Jitsu<\/span> <span class=\"NormalTextRun SCXW254224163 BCX8\" data-ccp-charstyle=\"normaltextrun\">requires a thoughtful approach to the <\/span><span class=\"NormalTextRun SCXW254224163 BCX8\" data-ccp-charstyle=\"normaltextrun\">physical demands of this martial art<\/span><span class=\"NormalTextRun SCXW254224163 BCX8\" data-ccp-charstyle=\"normaltextrun\">:<\/span><\/span><\/p>\n<p>&#13;<\/p>\n<ul>&#13;<\/p>\n<li style=\"font-size: 13pt;\"><span class=\"TextRun SCXW254224163 BCX8\" lang=\"EN-US\" style=\"font-size: 13pt;\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW254224163 BCX8\" data-ccp-charstyle=\"normaltextrun\"><span class=\"TextRun SCXW253857697 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW253857697 BCX8\">T<\/span><span class=\"NormalTextRun SCXW253857697 BCX8\">his unique fighting style highlights grappling skills, trips, sweeps, throws and takedowns to evade a risky situation or gain control of an opponent and bring them to the ground.<\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li style=\"font-size: 13pt;\"><span class=\"TextRun SCXW254224163 BCX8\" lang=\"EN-US\" style=\"font-size: 13pt;\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW254224163 BCX8\" data-ccp-charstyle=\"normaltextrun\"><span class=\"TextRun SCXW253857697 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW253857697 BCX8\"><span class=\"TextRun SCXW256798755 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW256798755 BCX8\">BJJ training can increase psychological resilience.<\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li style=\"font-size: 13pt;\"><span class=\"TextRun SCXW254224163 BCX8\" lang=\"EN-US\" style=\"font-size: 13pt;\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW254224163 BCX8\" data-ccp-charstyle=\"normaltextrun\"><span class=\"TextRun SCXW253857697 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW253857697 BCX8\"><span class=\"TextRun SCXW256798755 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW256798755 BCX8\"><span class=\"TextRun SCXW159330235 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW159330235 BCX8\">BJJ training by first responders led to <\/span><span class=\"NormalTextRun SCXW159330235 BCX8\">a <\/span><span class=\"NormalTextRun SCXW159330235 BCX8\">48% reduction in injuries to officers, a 53% reduction in injuries to arrested persons and a 23% reduction in taser use.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li style=\"font-size: 13pt;\"><span class=\"TextRun SCXW254224163 BCX8\" lang=\"EN-US\" style=\"font-size: 13pt;\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW254224163 BCX8\" data-ccp-charstyle=\"normaltextrun\"><span class=\"TextRun SCXW253857697 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW253857697 BCX8\"><span class=\"TextRun SCXW256798755 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW256798755 BCX8\"><span class=\"TextRun SCXW159330235 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW159330235 BCX8\"><span class=\"TextRun SCXW113174783 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW113174783 BCX8\">30 minutes of BJJ training can <\/span><span class=\"NormalTextRun SCXW113174783 BCX8\">burn<\/span> <span class=\"NormalTextRun SCXW113174783 BCX8\">nearly <\/span><span class=\"NormalTextRun SCXW113174783 BCX8\">500<\/span><span class=\"NormalTextRun SCXW113174783 BCX8\"> calories<\/span><span class=\"NormalTextRun SCXW113174783 BCX8\">.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li style=\"font-size: 13pt;\"><span class=\"TextRun SCXW254224163 BCX8\" lang=\"EN-US\" style=\"font-size: 13pt;\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW254224163 BCX8\" data-ccp-charstyle=\"normaltextrun\"><span class=\"TextRun SCXW253857697 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW253857697 BCX8\"><span class=\"TextRun SCXW256798755 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW256798755 BCX8\"><span class=\"TextRun SCXW159330235 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW159330235 BCX8\"><span class=\"TextRun SCXW113174783 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW113174783 BCX8\"><span class=\"TextRun SCXW94713203 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW94713203 BCX8\" data-ccp-charstyle=\"normaltextrun\" data-ccp-charstyle-defn=\"{\">Try <\/span><span class=\"NormalTextRun SCXW94713203 BCX8\" data-ccp-charstyle=\"normaltextrun\">the<\/span> <span class=\"NormalTextRun SCXW94713203 BCX8\" data-ccp-charstyle=\"normaltextrun\">sample workout<\/span><span class=\"NormalTextRun SCXW94713203 BCX8\" data-ccp-charstyle=\"normaltextrun\"> below<\/span><span class=\"NormalTextRun SCXW94713203 BCX8\" data-ccp-charstyle=\"normaltextrun\"> to get you started.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;\n<\/ul>\n<p>&#13;<\/p>\n<p><span class=\"TextRun SCXW254224163 BCX8\" lang=\"EN-US\" style=\"font-size: 13pt;\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW254224163 BCX8\" data-ccp-charstyle=\"normaltextrun\"><span class=\"TextRun SCXW253857697 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW253857697 BCX8\"><span class=\"TextRun SCXW256798755 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW256798755 BCX8\"><span class=\"TextRun SCXW159330235 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW159330235 BCX8\"><span class=\"TextRun SCXW113174783 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW113174783 BCX8\"><span class=\"TextRun SCXW94713203 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW94713203 BCX8\" data-ccp-charstyle=\"normaltextrun\"><span class=\"TextRun SCXW75625020 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW75625020 BCX8\">Additional<\/span><span class=\"NormalTextRun SCXW75625020 BCX8\"> reading: <\/span><\/span><a class=\"Hyperlink SCXW75625020 BCX8\" href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/3774\/try-this-jiu-jitsu-inspired-workout\/?srsltid=AfmBOorGLY9j0OJoR72Dw63ytHx_jR5FK7i1jUYMDUsGjAxehHlPu9J0\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW75625020 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW75625020 BCX8\" data-ccp-charstyle=\"Hyperlink\">Try This Jiu Jitsu\u2013inspired Workout<\/span><\/span><\/a><span class=\"TextRun SCXW75625020 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW75625020 BCX8\"> and <\/span><\/span><a class=\"Hyperlink SCXW75625020 BCX8\" href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5035\/jiu-jitsu-inspired-partner-workout\/?srsltid=AfmBOooOUrXUgAGFVedantR_NkUxzbr-5q7IoTkXDPQpw_2XubiXDJGS\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW75625020 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW75625020 BCX8\" data-ccp-charstyle=\"Hyperlink\">Jiu Jitsu\u2013inspired Partner Workout<\/span><\/span><\/a><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p>&#13;\n<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<br \/>\n<\/tbody>\n<p>&#13;<br \/>\n<\/table>\n<p>\u00a0<\/p>\n<p><span class=\"TextRun SCXW22168433 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW22168433 BCX8\">While<\/span><span class=\"NormalTextRun SCXW22168433 BCX8\"> there are no prerequisites for beginning your journey in Brazilian Jiu Jitsu (BJJ)<\/span><span class=\"NormalTextRun SCXW22168433 BCX8\">,<\/span><span class=\"NormalTextRun SCXW22168433 BCX8\"> many people wonder how they can physically prepare for getting started. <\/span><span class=\"NormalTextRun SCXW22168433 BCX8\">L<\/span><span class=\"NormalTextRun SCXW22168433 BCX8\">earn more about BJJ and its benefits and <\/span><span class=\"NormalTextRun SCXW22168433 BCX8\">try<\/span> <span class=\"NormalTextRun SCXW22168433 BCX8\">a workout plan that will help you prepare your body for the physical demands of this weaponless martial art.<\/span><\/span><\/p>\n<table style=\"border-collapse: collapse; width: 100.036%; border-width: 1px; background-color: #dadfe1;\" border=\"1\">\n<colgroup>\n<col style=\"width: 21.5265%;\"\/>\n<col style=\"width: 78.4386%;\"\/><\/colgroup>\n<p>&#13;<\/p>\n<tbody>&#13;<\/p>\n<tr>&#13;<\/p>\n<td style=\"border-width: 1px;\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/ik.imagekit.io\/02fmeo4exvw\/assets\/about-ace\/our-team\/Chris%20Gagliardi.png\" width=\"164\" height=\"205\"\/><\/td>\n<p>&#13;<\/p>\n<td style=\"border-width: 1px;\"><span style=\"font-size: 13pt;\"><span class=\"TextRun SCXW152065225 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW152065225 BCX8\">Chris Gagliardi<\/span><span class=\"NormalTextRun SCXW152065225 BCX8\"> has trained in combat sports and <\/span><span class=\"NormalTextRun SCXW152065225 BCX8\">participated<\/span><span class=\"NormalTextRun SCXW152065225 BCX8\"> in martial arts for more than 25 years and recently earned his black belt in Brazilian Jiu Jitsu. Chris enjoys practicing martial arts for self<\/span><span class=\"NormalTextRun SCXW152065225 BCX8\">&#8211;<\/span><span class=\"NormalTextRun SCXW152065225 BCX8\">defense and as a part of leading a healthy lifestyle.<\/span><\/span><span class=\"EOP SCXW152065225 BCX8\" data-ccp-props=\"{\">\u00a0<\/span><\/span><\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<br \/>\n<\/tbody>\n<p>&#13;<br \/>\n<\/table>\n<p>\u00a0<\/p>\n<p><span class=\"TextRun SCXW264549620 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264549620 BCX8\">Whether <\/span><span class=\"NormalTextRun SCXW264549620 BCX8\">you plan on practicing BJJ<\/span><span class=\"NormalTextRun SCXW264549620 BCX8\"> for sport or self-defense, this unique fighting style highlights grappling skills, trips, sweeps, throws and takedowns to evade a risky situation or gain control of an opponent and bring them to the ground. Primarily a ground-based fighting style<\/span><span class=\"NormalTextRun SCXW264549620 BCX8\">,<\/span><span class=\"NormalTextRun SCXW264549620 BCX8\"> participants will learn to <\/span><span class=\"NormalTextRun SCXW264549620 BCX8\">establish<\/span><span class=\"NormalTextRun SCXW264549620 BCX8\"> dominant positions and to use submissions such as joint locks, <\/span><span class=\"NormalTextRun SCXW264549620 BCX8\">compression<\/span><span class=\"NormalTextRun SCXW264549620 BCX8\"> and chokeholds to force an opponent to yield. Practicing BJJ <\/span><span class=\"NormalTextRun SCXW264549620 BCX8\">requires<\/span> <\/span><a class=\"Hyperlink SCXW264549620 BCX8\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10546321\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW264549620 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264549620 BCX8\" data-ccp-charstyle=\"Hyperlink\">mental, emotional and physical tasking<\/span><\/span><\/a><span class=\"TextRun SCXW264549620 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264549620 BCX8\">.<\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW264549620 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264549620 BCX8\"><span class=\"TextRun SCXW168235521 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW168235521 BCX8\">BJJ<\/span><span class=\"NormalTextRun SCXW168235521 BCX8\"> gained popularity after its effectiveness was <\/span><span class=\"NormalTextRun SCXW168235521 BCX8\">demonstrated<\/span><span class=\"NormalTextRun SCXW168235521 BCX8\"> in early bouts of the Ultimate Fighting <\/span><span class=\"NormalTextRun SCXW168235521 BCX8\">C<\/span><span class=\"NormalTextRun SCXW168235521 BCX8\">hampion<\/span><span class=\"NormalTextRun SCXW168235521 BCX8\">ship (UFC)<\/span><span class=\"NormalTextRun SCXW168235521 BCX8\"> and <\/span><span class=\"NormalTextRun SCXW168235521 BCX8\">there are now many BJJ schools and even classes offered in a variety of settings such as gyms, fitness <\/span><span class=\"NormalTextRun SCXW168235521 BCX8\">studios<\/span><span class=\"NormalTextRun SCXW168235521 BCX8\"> and community centers<\/span><span class=\"NormalTextRun SCXW168235521 BCX8\">,<\/span><span class=\"NormalTextRun SCXW168235521 BCX8\"> creating greater access for those who are interested.<\/span><\/span><\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW264549620 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264549620 BCX8\"><span class=\"TextRun SCXW168235521 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW168235521 BCX8\"><strong><span class=\"TextRun Highlight SCXW95759651 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW95759651 BCX8\">Not only is BJJ a form of exercise that helps individuals develop self-defense skills, but participation <\/span><span class=\"NormalTextRun SCXW95759651 BCX8\">yields<\/span><span class=\"NormalTextRun SCXW95759651 BCX8\"> other health<\/span><span class=\"NormalTextRun SCXW95759651 BCX8\"> and performance<\/span><span class=\"NormalTextRun SCXW95759651 BCX8\"> benefits.<\/span><\/span><\/strong><span class=\"TextRun SCXW95759651 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><strong> <\/strong><span class=\"NormalTextRun SCXW95759651 BCX8\">A recent <\/span><\/span><a class=\"Hyperlink SCXW95759651 BCX8\" href=\"https:\/\/thesportjournal.org\/article\/an-examination-of-studies-related-to-brazilian-jiu-jitsu-in-enhancing-mental-and-physical-health-among-veterans-and-first-responders-a-scoping-review\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW95759651 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW95759651 BCX8\" data-ccp-charstyle=\"Hyperlink\">scoping review<\/span><\/span><\/a><span class=\"TextRun SCXW95759651 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW95759651 BCX8\"> focus<\/span><span class=\"NormalTextRun SCXW95759651 BCX8\">ing<\/span><span class=\"NormalTextRun SCXW95759651 BCX8\"> on veterans and first responders showed that BJJ training can increase psychological resilience and aid in social reintegration of veterans into civilian life through participation in structured <\/span><span class=\"NormalTextRun SCXW95759651 BCX8\">training sessions that foster a supportive community environment<\/span> <span class=\"NormalTextRun SCXW95759651 BCX8\">that promotes<\/span> <span class=\"NormalTextRun SCXW95759651 BCX8\">camaraderie and a sense of belonging and mutual trust<\/span><span class=\"NormalTextRun SCXW95759651 BCX8\">.<\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW264549620 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264549620 BCX8\"><span class=\"TextRun SCXW168235521 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW168235521 BCX8\"><span class=\"TextRun SCXW95759651 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW95759651 BCX8\"><span class=\"TextRun SCXW202984204 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW202984204 BCX8\">This same review showed that BJJ training by first responders led to 48% reduction in injuries to officers, a 53% reduction in injuries to arrested persons and a 23% reduction in taser use. In other <\/span><span class=\"NormalTextRun SCXW202984204 BCX8\">words,<\/span><span class=\"NormalTextRun SCXW202984204 BCX8\"> training to handle stressful <\/span><span class=\"NormalTextRun SCXW202984204 BCX8\">situations<\/span> <span class=\"NormalTextRun SCXW202984204 BCX8\">in BJJ can lead to <\/span><span class=\"NormalTextRun SCXW202984204 BCX8\">fewer<\/span> <span class=\"NormalTextRun SCXW202984204 BCX8\">injuries and <\/span><span class=\"NormalTextRun SCXW202984204 BCX8\">a reduced<\/span> <span class=\"NormalTextRun SCXW202984204 BCX8\">reliance on <\/span><span class=\"NormalTextRun SCXW202984204 BCX8\">electronic control devices<\/span><span class=\"NormalTextRun SCXW202984204 BCX8\"> during high<\/span><span class=\"NormalTextRun SCXW202984204 BCX8\">&#8211;<\/span><span class=\"NormalTextRun SCXW202984204 BCX8\">tension situations. Other notable benefits <\/span><span class=\"NormalTextRun SCXW202984204 BCX8\">noted in<\/span> <span class=\"NormalTextRun SCXW202984204 BCX8\">this review include a reduction in symptoms <\/span><span class=\"NormalTextRun SCXW202984204 BCX8\">of post-traumatic stress disorder (PTSD) <\/span><span class=\"NormalTextRun SCXW202984204 BCX8\">among veterans, increased social bonding, aggression mitigation and<\/span><span class=\"NormalTextRun SCXW202984204 BCX8\"> improved<\/span><span class=\"NormalTextRun SCXW202984204 BCX8\"> coping mechanisms<\/span><span class=\"NormalTextRun SCXW202984204 BCX8\">, along with<\/span><span class=\"NormalTextRun SCXW202984204 BCX8\"> the typical health benefits you would expect to see with exercise participation<\/span><span class=\"NormalTextRun SCXW202984204 BCX8\">, including<\/span><span class=\"NormalTextRun SCXW202984204 BCX8\"> improved cardiovascular health and muscular fitness, reduced anxiety and depression, improved mental focus and emotional <\/span><span class=\"NormalTextRun SCXW202984204 BCX8\">stability,<\/span><span class=\"NormalTextRun SCXW202984204 BCX8\"> and improved mobility and injury recovery.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW264549620 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264549620 BCX8\"><span class=\"TextRun SCXW168235521 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW168235521 BCX8\"><span class=\"TextRun SCXW95759651 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW95759651 BCX8\"><span class=\"TextRun SCXW202984204 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW202984204 BCX8\"><span class=\"TextRun SCXW214744494 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW214744494 BCX8\">To top it all off, participation at a moderate intensity causes the body to work at a rate of up to 10.3 <\/span><\/span><a class=\"Hyperlink SCXW214744494 BCX8\" href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/6434\/5-things-to-know-about-metabolic-equivalents\/?srsltid=AfmBOop1HRbCFWb4XrrRqKyjiwNJQMi11hyg6_JYWNPW78B_-YnslM_s\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW214744494 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW214744494 BCX8\" data-ccp-charstyle=\"Hyperlink\">metabolic equivalents<\/span><\/span><\/a><span class=\"TextRun SCXW214744494 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"> <span class=\"NormalTextRun SCXW214744494 BCX8\">(METs). In other words, <\/span><span class=\"NormalTextRun SCXW214744494 BCX8\">a person practicing BJJ<\/span> <span class=\"NormalTextRun SCXW214744494 BCX8\">would be working about 10 times harder than when at rest. Using the standard equation for converting <\/span><\/span><a class=\"Hyperlink SCXW214744494 BCX8\" href=\"https:\/\/pacompendium.com\/sports\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW214744494 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW214744494 BCX8\" data-ccp-charstyle=\"Hyperlink\">METs<\/span><\/span><\/a><span class=\"TextRun SCXW214744494 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW214744494 BCX8\"> to calories <\/span><span class=\"NormalTextRun SCXW214744494 BCX8\">[<\/span><span class=\"NormalTextRun SCXW214744494 BCX8\">METs x 3.5 x body weight (kg) \/ 200 = <\/span><span class=\"NormalTextRun SCXW214744494 BCX8\">kcal\/minute<\/span><span class=\"NormalTextRun SCXW214744494 BCX8\">]<\/span><span class=\"NormalTextRun SCXW214744494 BCX8\">, <\/span><span class=\"NormalTextRun SCXW214744494 BCX8\">we can <\/span><span class=\"NormalTextRun SCXW214744494 BCX8\">calculate<\/span> <span class=\"NormalTextRun SCXW214744494 BCX8\">that <\/span><\/span><strong><span class=\"TextRun Highlight SCXW214744494 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW214744494 BCX8\">30 minutes of <\/span><span class=\"NormalTextRun SCXW214744494 BCX8\">BJJ <\/span><span class=\"NormalTextRun SCXW214744494 BCX8\">training can <\/span><span class=\"NormalTextRun SCXW214744494 BCX8\">burn<\/span> <span class=\"NormalTextRun SCXW214744494 BCX8\">nearly <\/span><span class=\"NormalTextRun SCXW214744494 BCX8\">500<\/span><span class=\"NormalTextRun SCXW214744494 BCX8\"> calorie<\/span><span class=\"NormalTextRun SCXW214744494 BCX8\">s<\/span><span class=\"NormalTextRun SCXW214744494 BCX8\">.<\/span><\/span><\/strong><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW264549620 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264549620 BCX8\"><span class=\"TextRun SCXW168235521 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW168235521 BCX8\"><span class=\"TextRun SCXW95759651 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW95759651 BCX8\"><span class=\"TextRun SCXW202984204 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW202984204 BCX8\"><strong><span class=\"TextRun Highlight SCXW214744494 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW214744494 BCX8\">A Sample Workout<\/span><\/span><\/strong><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW264549620 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264549620 BCX8\"><span class=\"TextRun SCXW168235521 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW168235521 BCX8\"><span class=\"TextRun SCXW95759651 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW95759651 BCX8\"><span class=\"TextRun SCXW202984204 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW202984204 BCX8\"><span class=\"TextRun Highlight SCXW214744494 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW214744494 BCX8\"><span class=\"TextRun SCXW151233020 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW151233020 BCX8\">The following workout can be used to help prepare your body for the demands of <\/span><span class=\"NormalTextRun SCXW151233020 BCX8\">participating<\/span><span class=\"NormalTextRun SCXW151233020 BCX8\"> in <\/span><span class=\"NormalTextRun SCXW151233020 BCX8\">BJJ<\/span><span class=\"NormalTextRun SCXW151233020 BCX8\">:<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<ul>&#13;<\/p>\n<li><span class=\"TextRun SCXW264549620 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264549620 BCX8\"><span class=\"TextRun SCXW168235521 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW168235521 BCX8\"><span class=\"TextRun SCXW95759651 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW95759651 BCX8\"><span class=\"TextRun SCXW202984204 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW202984204 BCX8\"><span class=\"TextRun Highlight SCXW214744494 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW214744494 BCX8\"><span class=\"TextRun SCXW151233020 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW151233020 BCX8\"><span class=\"TextRun SCXW40041519 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW40041519 BCX8\">D<\/span><span class=\"NormalTextRun SCXW40041519 BCX8\">o this work<\/span><span class=\"NormalTextRun SCXW40041519 BCX8\">out<\/span> <span class=\"NormalTextRun SCXW40041519 BCX8\">one to two days per week<\/span><span class=\"NormalTextRun SCXW40041519 BCX8\"> for <\/span><span class=\"NormalTextRun SCXW40041519 BCX8\">three to four<\/span><span class=\"NormalTextRun SCXW40041519 BCX8\"> weeks leading up to your desired start date<\/span><span class=\"NormalTextRun SCXW40041519 BCX8\">.<\/span><\/span><span class=\"EOP SCXW40041519 BCX8\" data-ccp-props=\"{\">\u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW264549620 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264549620 BCX8\"><span class=\"TextRun SCXW168235521 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW168235521 BCX8\"><span class=\"TextRun SCXW95759651 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW95759651 BCX8\"><span class=\"TextRun SCXW202984204 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW202984204 BCX8\"><span class=\"TextRun Highlight SCXW214744494 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW214744494 BCX8\"><span class=\"TextRun SCXW151233020 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW151233020 BCX8\"><span class=\"EOP SCXW40041519 BCX8\" data-ccp-props=\"{\"><span class=\"TextRun SCXW89813660 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW89813660 BCX8\">Complete <\/span><span class=\"NormalTextRun SCXW89813660 BCX8\">the <\/span><span class=\"NormalTextRun SCXW89813660 BCX8\">exercise<\/span><span class=\"NormalTextRun SCXW89813660 BCX8\">s<\/span> <span class=\"NormalTextRun SCXW89813660 BCX8\">in <\/span><span class=\"NormalTextRun SCXW89813660 BCX8\">the <\/span><span class=\"NormalTextRun SCXW89813660 BCX8\">order<\/span><span class=\"NormalTextRun SCXW89813660 BCX8\"> listed.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW264549620 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264549620 BCX8\"><span class=\"TextRun SCXW168235521 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW168235521 BCX8\"><span class=\"TextRun SCXW95759651 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW95759651 BCX8\"><span class=\"TextRun SCXW202984204 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW202984204 BCX8\"><span class=\"TextRun Highlight SCXW214744494 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW214744494 BCX8\"><span class=\"TextRun SCXW151233020 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW151233020 BCX8\"><span class=\"EOP SCXW40041519 BCX8\" data-ccp-props=\"{\"><span class=\"TextRun SCXW89813660 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW89813660 BCX8\"><span class=\"TextRun SCXW85287289 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW85287289 BCX8\">Depending on your current level of conditioning, begin by doing each exercise <\/span><span class=\"NormalTextRun SCXW85287289 BCX8\">one<\/span><span class=\"NormalTextRun SCXW85287289 BCX8\"> time (this equals <\/span><span class=\"NormalTextRun SCXW85287289 BCX8\">one<\/span><span class=\"NormalTextRun SCXW85287289 BCX8\"> round) and work your way up to doing <\/span><span class=\"NormalTextRun SCXW85287289 BCX8\">two<\/span><span class=\"NormalTextRun SCXW85287289 BCX8\"> rounds.<\/span> <span class=\"NormalTextRun SCXW85287289 BCX8\">You can split rounds up through<\/span><span class=\"NormalTextRun SCXW85287289 BCX8\">out<\/span><span class=\"NormalTextRun SCXW85287289 BCX8\"> the day<\/span><span class=\"NormalTextRun SCXW85287289 BCX8\"> (e.g., <\/span><span class=\"NormalTextRun SCXW85287289 BCX8\">round <\/span><span class=\"NormalTextRun SCXW85287289 BCX8\">1<\/span><span class=\"NormalTextRun SCXW85287289 BCX8\"> in the morning, round <\/span><span class=\"NormalTextRun SCXW85287289 BCX8\">2<\/span><span class=\"NormalTextRun SCXW85287289 BCX8\"> in the afternoon and round <\/span><span class=\"NormalTextRun SCXW85287289 BCX8\">3<\/span><span class=\"NormalTextRun SCXW85287289 BCX8\"> in the evening<\/span><span class=\"NormalTextRun SCXW85287289 BCX8\">) <\/span><span class=\"NormalTextRun SCXW85287289 BCX8\">or do <\/span><span class=\"NormalTextRun SCXW85287289 BCX8\">multiple rounds<\/span><span class=\"NormalTextRun SCXW85287289 BCX8\"> as part of <\/span><span class=\"NormalTextRun SCXW85287289 BCX8\">a single<\/span><span class=\"NormalTextRun SCXW85287289 BCX8\"> workout<\/span><span class=\"NormalTextRun SCXW85287289 BCX8\">.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW264549620 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264549620 BCX8\"><span class=\"TextRun SCXW168235521 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW168235521 BCX8\"><span class=\"TextRun SCXW95759651 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW95759651 BCX8\"><span class=\"TextRun SCXW202984204 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW202984204 BCX8\"><span class=\"TextRun Highlight SCXW214744494 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW214744494 BCX8\"><span class=\"TextRun SCXW151233020 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW151233020 BCX8\"><span class=\"EOP SCXW40041519 BCX8\" data-ccp-props=\"{\"><span class=\"TextRun SCXW89813660 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW89813660 BCX8\"><span class=\"TextRun SCXW85287289 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW85287289 BCX8\"><span class=\"NormalTextRun SCXW223200967 BCX8\">Rest between exercises should be kept to a minimum (&lt;30<\/span><span class=\"NormalTextRun SCXW223200967 BCX8\"> seconds<\/span><span class=\"NormalTextRun SCXW223200967 BCX8\">)<\/span><span class=\"NormalTextRun SCXW223200967 BCX8\">.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW264549620 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264549620 BCX8\"><span class=\"TextRun SCXW168235521 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW168235521 BCX8\"><span class=\"TextRun SCXW95759651 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW95759651 BCX8\"><span class=\"TextRun SCXW202984204 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW202984204 BCX8\"><span class=\"TextRun Highlight SCXW214744494 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW214744494 BCX8\"><span class=\"TextRun SCXW151233020 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW151233020 BCX8\"><span class=\"EOP SCXW40041519 BCX8\" data-ccp-props=\"{\"><span class=\"TextRun SCXW89813660 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW89813660 BCX8\"><span class=\"TextRun SCXW85287289 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW85287289 BCX8\"><span class=\"NormalTextRun SCXW223200967 BCX8\"><span class=\"TextRun SCXW90640938 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW90640938 BCX8\">Rest between rounds should be <\/span><span class=\"NormalTextRun SCXW90640938 BCX8\">one to two<\/span><span class=\"NormalTextRun SCXW90640938 BCX8\"> minutes<\/span><span class=\"NormalTextRun SCXW90640938 BCX8\">,<\/span><span class=\"NormalTextRun SCXW90640938 BCX8\"> if needed.<\/span><\/span><span class=\"EOP SCXW90640938 BCX8\" data-ccp-props=\"{\">\u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW264549620 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264549620 BCX8\"><span class=\"TextRun SCXW168235521 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW168235521 BCX8\"><span class=\"TextRun SCXW95759651 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW95759651 BCX8\"><span class=\"TextRun SCXW202984204 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW202984204 BCX8\"><span class=\"TextRun Highlight SCXW214744494 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW214744494 BCX8\"><span class=\"TextRun SCXW151233020 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW151233020 BCX8\"><span class=\"EOP SCXW40041519 BCX8\" data-ccp-props=\"{\"><span class=\"TextRun SCXW89813660 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW89813660 BCX8\"><span class=\"TextRun SCXW85287289 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW85287289 BCX8\"><span class=\"NormalTextRun SCXW223200967 BCX8\"><span class=\"EOP SCXW90640938 BCX8\" data-ccp-props=\"{\"><span class=\"TextRun SCXW176424367 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW176424367 BCX8\">Adjust time and repetitions to your current level of fitness.<\/span> <span class=\"NormalTextRun SCXW176424367 BCX8\">For example, you can add or subtract time and increase or decrease the suggested number of repetitions.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;\n<\/ul>\n<p><em>Note: <\/em><span class=\"TextRun SCXW90582551 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW90582551 BCX8\">AMRAP = As many repetitions as possible<\/span><\/span><\/p>\n<p><strong><span class=\"TextRun SCXW90582551 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW90582551 BCX8\">Final Thoughts<\/span><\/span><\/strong><\/p>\n<p><span class=\"TextRun SCXW90582551 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW90582551 BCX8\"><span class=\"TextRun SCXW131822699 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW131822699 BCX8\">BJJ<\/span><span class=\"NormalTextRun SCXW131822699 BCX8\"> can be a practical, <\/span><span class=\"NormalTextRun SCXW131822699 BCX8\">fun<\/span><span class=\"NormalTextRun SCXW131822699 BCX8\"> and engaging way to <\/span><span class=\"NormalTextRun SCXW131822699 BCX8\">participate<\/span><span class=\"NormalTextRun SCXW131822699 BCX8\"> in physical activity.<\/span> <\/span><strong><span class=\"TextRun Highlight SCXW131822699 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW131822699 BCX8\">BJJ <\/span><span class=\"NormalTextRun SCXW131822699 BCX8\">and other martial arts <\/span><span class=\"NormalTextRun SCXW131822699 BCX8\">offer unique benefits beyond those seen with traditional exercise, including self-defense,<\/span><span class=\"NormalTextRun SCXW131822699 BCX8\"> which can lead to<\/span><\/span><a class=\"Hyperlink SCXW131822699 BCX8\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1877042814010842\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Highlight Underlined SCXW131822699 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW131822699 BCX8\" data-ccp-charstyle=\"Hyperlink\"> improved self<\/span><span class=\"NormalTextRun SCXW131822699 BCX8\" data-ccp-charstyle=\"Hyperlink\">&#8211;<\/span><span class=\"NormalTextRun SCXW131822699 BCX8\" data-ccp-charstyle=\"Hyperlink\"> confidence<\/span><span class=\"NormalTextRun SCXW131822699 BCX8\" data-ccp-charstyle=\"Hyperlink\">, self-concept<\/span><\/span><\/a><span class=\"TextRun Highlight SCXW131822699 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW131822699 BCX8\"> and <\/span><\/span><a class=\"Hyperlink SCXW131822699 BCX8\" href=\"https:\/\/www.acefitness.org\/continuing-education\/certified\/march-2019\/7222\/how-to-enhance-self-efficacy-and-resilience-in-your-clients\/?srsltid=AfmBOorw232KPHGL9EC-4kTyFUW_UUl7WrodEWQGrkvCKt0Bk6CzHMIj\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Highlight Underlined SCXW131822699 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW131822699 BCX8\" data-ccp-charstyle=\"Hyperlink\">self-efficacy<\/span><\/span><\/a><span class=\"TextRun Highlight SCXW131822699 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW131822699 BCX8\">.<\/span><\/span><\/strong><span class=\"TextRun SCXW131822699 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW131822699 BCX8\"> Additionally, BJJ participants often report a <\/span><\/span><a class=\"Hyperlink SCXW131822699 BCX8\" href=\"https:\/\/www.ej-sport.org\/index.php\/sport\/article\/view\/189\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW131822699 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW131822699 BCX8\" data-ccp-charstyle=\"Hyperlink\">transfer of life skills<\/span><\/span><\/a><span class=\"TextRun SCXW131822699 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW131822699 BCX8\"> learned during class to real-world situations<\/span><span class=\"NormalTextRun SCXW131822699 BCX8\">,<\/span><span class=\"NormalTextRun SCXW131822699 BCX8\"> making martial arts a great <\/span><span class=\"NormalTextRun SCXW131822699 BCX8\">option<\/span><span class=\"NormalTextRun SCXW131822699 BCX8\"> for getting moving!<\/span><\/span><\/span><\/span><\/p>\n<p>\u00a0<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/8965\/preparing-for-your-first-brazilian-jiu-jitsu-class\/?DCMP=RSSace-insights-blog\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#13; &#13; &#13; &#13; Key Takeaways &#13; Brazilian Jiu Jitsu (BJJ) can be practiced for sport or self-defense. Either way, preparing for Brazilian Jiu Jitsu requires a thoughtful approach to the physical demands of this martial art: &#13; &#13; This unique fighting style highlights grappling skills, trips, sweeps, throws and takedowns to evade a risky &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14959","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"Key Takeaways Brazilian Jiu Jitsu (BJJ) can be practiced for sport or self-defense. 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