Cardio is a fundamental for all sports, whether it be combat sports such as MMA, BJJ, Wrestling or other sports such as football, basketball etc. Having elite cardio allows us to perform with maximal effort & power and can be the difference between winning and losing in most cases. Bottom line is that cardio for BJJ is exceptionally important, but it’s very tricky to find information that isn’t confusing or contradictory.

In this article, we will deliver the best no nonsense guide on how to transform your cardio to an elite status – focusing on the aerobic system.

What is the Aerobic Energy System?

In order to release energy throughout your body during exercise, glucose is used. However, the glucose can’t be readily used by cells within the body, so oxygen is used to break it down into ATP. ATP is the actual energy molecule which is used to fuel cells – allowing you to perform at a high baseline pace.

Contrary to popular belief, this process does not make you tired! This is because lactic acid is not being produced since this occurs in anaerobic respiration. Therefore by staying within this energy system, we can perform at a high pace for a longer duration without getting tired. So how can we aerobically respire for longer durations?

It’s All About Oxygen

VO2 max, which is the maximal amount of oxygen our body can use during exercise, is the key. Although this sounds confusing, it really isn’t. By increasing the amount of oxygen our body can effectively use, the more ATP is released – therefore more energy. This occurs as more oxygen can react with more glucose molecules – so the chemical reaction happens at a larger rate.

So by increasing our VO2 max, we can tolerate the greater demand of oxygen our body needs due to intense exercise.

That was a lot of information, so read it over however many times necessary. It’s very simple once you understand it.

Improving the Aerobic Energy System

Many people believe that long runs are the way to go, but is this true? A study produced in 2015 found that running for longer than 20 minutes increased VO2 max in adolescents. However, the most efficient way to improve your aerobic system is by far with HIIT (High Intensity Interval Training).

A study produced in 2013 experimented with HIIT on its effect on VO2 max. 42 men aged between 20 – 30 participated in an 8 week long study where they were randomly selected to undergo different training protocols 5x a week. These protocols included a 13 minute long HIIT workout and a 40 minute long aerobic session.

The results showed a significant increase in VO2 max with both groups, however those who underwent HIIT saw better results.

What Exercises Should I Do?

Well it comes down to personal preference since what matters is the intensity & duration of the exercise. Sprints, assault bike, cycling, swimming, squat jumps etc.

As for the duration and frequency of these sessions, it’s also down to personal preference. For HIIT anywhere between 60 to 120 seconds of work should suffice with around 60 to 180 seconds of rest repeated for 6-8 sets. As for high volume sessions such as jogging, results have shown that 20 minutes or longer will bring decent results.

Conclusion

While high volume sessions can help increase your aerobic capabilities, HIIT sessions are where the most benefit shows. But of course these are down for you to decide which you do, based on personal preference & time constraints. Just ensure you recover optimally and you will see a massive improvement in your BJJ cardio!