Characterization of Brazilian Jiu-Jitsu Training Effects on the Physical Fitness of Men and Women

Abstract

Brazilian Jiu-Jitsu (BJJ) has gained substantial attention over the past decades, but still facesgreat absence of scientific production about its characteristics. To substantiate the approach to BJJ instruction, it is essential to understand the physical changes associated to its practice. The purpose of this investigation was to evaluate the changes in physical fitness parametersin response to BJJ training, in men (M) and women (W) non-practitioners. Sixteen volunteers (8 M and 8 W) were evaluated before and after 6 weeks of BJJ training, performed twice a week, one hour a day. Body mass, body composition, aerobic power, anaerobic power, 1-RM, hand grip strength, and flexibility data were collected. Data were treated separately for M and W and compared usingStudent´st-test. Matches were classified aspredominantly vigorous. No changes were observed in body mass and body composition. Significant increases were observed in VO2max (M and W), time to exhaustion (M and W), HRmax (M), absolute and relative maximum anaerobic power (M and W) and absolute and relative average anaerobic power (M) values. 1-RM test values for lower limbs were increased in both groups. Nondominant hand grip strength was elevated for W and the flexibility was increased for M. When comparing the improvements between groups, the delta was greater for M flexibility only. We conclude that a BJJ matchis a vigorous activity, and structured BJJ training can promote positive changes in several physical fitness parameters, including aerobic power, anaerobic power, strength and flexibility. Despite the ACSM (2010) exercise recommendations, it is possible to improve physical fitness parameters with as few as 2 hours of BJJ training per week.