Jumping straight into an intense training session or competition bout, such as experienced in Jiu Jitsu, can greatly increase the risk of injury. To make real gains in skill level, participants must be able to maintain training over a long period of time. One way of making sure this happens is to properly prepare our bodies prior to undertaking Jiu Jitsu training through warming up.
Warming Up: Why, What, When
Why? Warming up prior to exercise prepares both our mind and body. It helps us to get ready for what’s about to come and prevents shock. Warm up increases heart rate and body temperature. The core principle behind warming up is that the body is more prone to injury when cold.
What? When determining what to do during a warm up session, you need to consider how intense your actual training session will be; the type of activity you’ll be doing; and, the environmental temperature. For a more intense training session, warming up will be longer and become intensive. Experts recommend a warming up session should be about 5-10 minutes in duration; however, if the weather is cold, you’ll need to do more to get your body ready. Don’t start off too intense and only build up to the intensity level of your training session.
When? Although warming up is recommended before a workout, the cool down is also important. Cooling down is much like a warm up and should take place for approximately five to ten minutes. The cool down, however, is quite subdued and is used to promote flexibility and decrease lactic acid build up – a chemical responsible for stiff, painful muscles and joints post-workout.
It’s well know that warming up, in particular, helps prevent injuries. The body shouldn’t start cold and needs to prepare for intense activity, such as that experienced during Brazilian Jiu Jitsu, Kick Boxing, Mixed Martial Arts and even general fitness. To increase and sustain your performance while training in Brazilian Jiu Jitsu in Denver, warming up and cooling down before and after every session is critical.