Jiu Jitsu Conditioning: How To Lift Weights Without Getting Bulky
In the jiu jitsu community, many athletes feel that technique is the only thing that matters, yet strength and conditioning can play a role in winning a match. Both can be achieved through weightlifting and body weight exercises. But while most men have integrated strength training as part of their physical wellness program, many women have yet to spend a few minutes in the weight room or do body weight exercises at home.
In a survey of 12.7 million women who belonged to a commercial health club, it was found that only a third used free weights and only about half used weight machines. One of the reasons why fewer women are weight training is fear of looking bulky or unfeminine. But when done correctly, weight training can give you strong and toned muscles without the bulk. Lifting weights can improve strength and prevent injury, which is why jiu jitsu practitioners can benefit from weight training.
Benefits of weight training
Weight training has multiple benefits for jiu jitsu practitioners. It has been found that weight lifting can protect your bones as it increases bone density and reduces the risk of fractures. It also doesn’t take up too much of your time as you can do 30 to 60 minutes of weight training exercises in a week. Moreover, you can do strength training exercises at home by lifting dumb bells or doing body weight exercises, such as push-ups. Lastly, it can improve your balance, which is very important when you’re doing any form of martial arts. Ready to start weight training? Here’s how you can lift weights without getting bulky.
Watch what you eat
Experts say that body builders get bigger muscles through a combination of heavy weight training and an excess in calories. To avoid getting bulky while weight training, make sure to do resistance training at least thrice a week and don’t consume more calories than you expend in a day.
Lift lighter weights
To avoid getting bulky, avoid lifting heavy weights. Instead, reach for lighter dumb bells or kettle bells and do more repetitions to get strong and toned muscles.
Vary your workouts
To avoid working the same muscles over and over again and causing them to get bigger, it’s important to vary your workouts to challenge different muscles. You can do resistance training today, yoga tomorrow, then jiu jitsu training the next day to get toned muscles without the bulk.
Skill is definitely a must in jiu jitsu, but keep in mind that strength is equally important to take your opponent to the ground and use the locks and chokes of the sport to your advantage. Start weight training today and see how it benefits your health and overall performance.
Contributing Writer: Jane Sandwood