You don’t have to be a proficient Mixed Martial Arts (MMA) fighter to go a few rounds, but you can get benefits from trying Mixed Martial Arts training designed by an expert fighter. When it comes to cardio for mixed martial arts fighters, every instructor used to talk about “road labor” running for miles and miles. In this blog post, we will discuss what and how, mixed martial art is the best example of HIIT, its benefits, and more.
These days, MMA fighters rely more on metabolic drills, also known as high-intensity interval training or HIIT. Metabolic training basically means alternating brief but highly intense short periods of activity with intervals of rest. In the world of Mixed Martial Arts (MMA) being fast and strong is just as vital as having stamina and the ability to get better quickly. When many people train for boxing or martial arts fights to get stronger are often the main focus in expectations that an increase in strength alone will help land harder blows.
What Are Mixed Martial Arts
Mixed Martial Arts (MMA) combines numerous techniques from different martial arts into a single, unified style. Also, it combines techniques from boxing, Muay Thai, Brazilian Jiu-Jitsu, wrestling, and many others. As such, it can have many different distinctions and unique forms. Mixed Martial Arts mainly focuses on speediness, strength, and durability.
MMA Burns an insane amount of calories, up to 1,000 calories per-hour session, and lookout that unwanted fat really melts away in mere weeks. People looking to lose weight and get in shape swiftly and safely need only to train in MMA and observe its magic.
Furthermore, Mixed Martial Arts is a sport of recurring, intermittent high-impulse activities over a maximum period of 15-25 minutes (9 minutes for nonprofessionals). It may be best characterized as a high-intensity aerobic endurance affair where you likely spend most of your time in the aerobic-anaerobic transition area.
How Mixed Martial Arts As HIIT Works
The exercises comprise a warmup, a circuit workout, and an additional set of grip-strength transfers. The circuit workout includes five sections, each with its own set of exercises planned to be done back-to-back. Do as many reps as possible at each section in five minutes, rest for 60 seconds, then move on to the next section. You’ll do that section workout three times, for a total of 15 sections. These exercise sections are aimed to prepare you for a 5-minute, 5-round combat.
1-Section: Muscle endurance Training
Push-ups 5 sets 15 reps
Jumping Jacks 5 sets 15 reps
Bench Dips 5 sets 15 reps
2- Section: Full Body Circuit Training
Burpees 5 sets 10 reps
Clean and press 5 sets 10 reps
Weighted burpee 5 sets 10 reps
(with dumbbells)
3- Section: Full-Body Conditioning
High knees 5 sets 10 reps
Mountain climber 5 sets 10 reps
(with medicine ball)
Planks 5 sets 10 reps
Bulgarian split squats 5 sets 10 reps (each side)
(with dumbbells)
4- Section: Full Body Strength Training
Goblet squats 5 sets 10 reps
Front squat press 5 sets 10 reps
(with dumbbells)
Pullover (barbells) 5 sets 10 reps
Incline Dumbbell circles 5 sets 10 reps
(with cable machine)
Dumbbell biceps curl 5 sets 10 reps
Swiss ball pushups 5 sets 10 reps
Bent over row (barbells) 5 sets 10 reps
5-Section: Core Workout
Toe touch (barbells) 5 sets 10 reps
Ab rollout (ab wheel) 5 sets 10 reps
High-speed curl (band) 5 sets 10 reps
Towel pull-ups (pull-up bars) 3 sets 10 reps
Farmer’s walk 3 sets 10 reps
Benefits Of Mixed Martial Arts As HIIT
- Mixed martial arts when combined with HIIT is very effective. You can literally complete training in 15 minutes.
- It helps your body burn fat Faster. HIIT surges your metabolism not just during the exercise, but also in the hours succeeding the exercise. This allows your body to burn more fat. In fact, some studies show that more calories and fat are burned in the 24 hours following a HIIT workout than following a steady-state workout like jogging.
- It helps in improving your cardiovascular health. And also strengthen your metabolic response.
- Studies have exposed that just two weeks of HIIT can noticeably improve insulin response and glucose acceptance in your body. Borderline diabetic patients were able to control their state with a HIIT exercise routine.
FAQs
Do mixed martial arts works as a good workout?
Yes, it’s a total body workout, merging strength with cardio together. However, MMA improves numerous structural muscles, based on the actions of punching, kicking, grappling, and wrestling. The nature of MMA comprises a lot of core muscles and muscles that often are neglected inside a gym.
Can we say MMA is better than a gym?
MMA drills give you a better workout than customary gym workouts, but that doesn’t mean you should give up on your weight-working-out routine. A sport-specific thrilling program can improve your performance during MMA courses, and lifting weights helps build bigger strengths.
Can I get 6 packs with martial arts?
Of course, by constantly contracting and relaxing your core muscles while performing martial arts drills and performances, your abdominal muscles, and the muscles surrounding your waistline get a very good workout. This means your six-pack will look even more notable when all the extra layers of fat are removed.