Brazilian Cardio

The sport of Mixed Martial Arts with a lot of help from the UFC is now the fastest growing sport in the entire world. From Lincoln, Nebraska to Beijing this sport has taken on a life of its own and has proven to make a fan out of any type of person. Although some of the protesters of mixed martial arts are still arguing that it is a bloody sport no better than human cock fighting or dog fighting it has come a long way since UFC 1!

Along with the rules and regulations of the sport there has been an explosion of scientific research done on peak performing athletes. In the beginning it was the martial artists training in the art of Brazilian Jiujitsu who were on top of the sport. However, fighters learned how to defend it and then it was the fighters that were disciplined in Muay Thai. However, fighters soon realized how to defend against this style also. So, now it is imperative each fighter is an expert in many martial arts styles like; Karate, Kickboxing, Muay Thai, BJJ, and others.

So now that it is required for a mixed martial artist to be an expert in numerous styles of martial arts how do they find all the time to train in all these different styles? Many MMA’ers have designated specific days to specific disciplines. For example,

Martial Arts Training Routine

Monday A.M.: Muay Thai Training – Monday P.M.: Cardio
Tuesday A.M.: BJJ and groundwork – Tuesday P.M.: Strength Training
Wednesday A.M.: Standup and Strategy – Wednesday P.M.: Cardio
Thursday A.M.: Muay Thai Training (Phase II) – Thursday P.M.: Strength Training
Friday A.M.: Brazilian Jiujitsu and groundwork (Phase II) – Friday P.M.: Cardio

So you can see that the time of a fighter is broken up into chunks and they must always be getting everything they can out of their training routine. One area that a fighter must work on and improve is their cardiovascular training. A MMA round is an extremely intense workout so they must be at their top physical shape. So, below there is an example of an MMA cardio training routine that is built around a circuit and focuses on the athletes strength, speed, and cardio level.

Cardio Training Routine

Cardio Phase – Squat jumps – continuous movement trying to jump higher each time. Length: 1 minute for beginners up to 3 minutes for advanced athletes
Compound Phase - Pull Up which targets the back (which is the largest upper body muscle). In MMA it is essential to have a strong back for numerous reasons.
Cardio Phase – Shuttle Run – Preferably outside if you are working in a small room. The ideal length is 20 to 30 meters. Length: 1 minute for beginners up to 3 minutes for advanced athletes
Compound Phase – Dumbbell Shoulder press – For MMA a general rule is Dumbbell is better than Bar, Bar is better than machine. So when you can use the dumbbells which also build more supporting muscles.
Cardio Phase – Sprint on spot- Bring your knees up high and tap them off your hands.
Compound Phase – Press up, keep your elbows in tight to your torso so to target the triceps better.
Cardio Phase - Jumping Jacks Length: 1 minute for beginners up to 3 minutes for advanced athletes Length: 1 minute for beginners up to 3 minutes for advanced athletes
Compound Phase – Bent over rows – This is used to target the mid to upper back and also increases grip strength.
Cardio Phase – Jump Steps – You can either stair step or a exercise bench. Quickly jump onto the bench and as quick as you can jump down onto the ground repeating this until this session is done.
Compound Phase – Squats – With dumbbells held by your side or resting on your shoulders with your hands holding onto them.

The critical piece of this routine is that you alternate between the pushing and pulling movements. This trains the muscles in a functional (real life) way in which you actually use them in a fight. As with all good workout routines there is a time when they need to be modified and changed so they don’t become monotonous and boring. But, this routine will get you started and well on your way to being an MMA machine!

Tony Mills is the Chief Editor of online Content for The MMA Zone. Tony is an expert in the field of martial arts training and conditioning.

To see more article and information on MMA Gear and Martial Arts Supplies please go to The MMA Zone.

The Method – Afro-Brazilian Cardio

The Method – Afro-Brazilian Cardio (DVD, 2003)

$6.99

SPORTS BRA TOP BIKRAM YOGA CARDIO TANK TOP FOR WOMEN BRAZILIAN HIGH QUALITY

$32.99

The Method – Afro-Brazilian Cardio (VHS, 1999)

$3.99

DANCE & Be FIT-CARDIO MIX-Brazilian/Latin/Hip Hop-3 DVD

$19.59

THE METHOD AFRO BRAZILIAN CARDIO DANCE WORKOUT DVD NEW

$8.99

Cardio Capoeira Brazilian Self Defense DVD Ribeiro RS12

$18.00

The Afro Brazilian Cardio Dance Workout DVD Video NEW

$10.99

VHS: THE METHOD AFRO-BRAZILIAN CARDIO

$3.97

Brazilian Cardio Capoeira Energy Fitness DVD Ribeiro

$18.00

Cardio Capoeira Brazilian Flashdance DVD Ribeiro RS10

$18.00

The Method – Afro-Brazilian Cardio [VHS]

$5.46

This barefoot, aerobic dance workout is based on African and Brazilian dance moves. Effervescent Beth Lane leads a roomful of fit exercisers in three workouts, accompanied by live drummers. The moves are fun and sexy, often emphasizing the hips and sometimes the pelvis, with descriptive names like “Watusi Twist,” “Cow Kicks,” “Sowing of the Seed,” and “the Mess-Around.” Lane teaches the unusua…

Cardio Capoeira Ultimate Workout [VHS]

$29.95

Finally an exercise tape that makes good sense! Why not learn a great self defence system, get a total body workout, AND listen to energetic Brazilian music at the same time? Carla Ribeira brings you this unique, powerful exercise she has developed after years of martial arts training in both karate, and her native Capoeira. Sixteen time World Champion, Carla will teach you this unique exercise…

Cardio Capoeira Brazilian Flashdance [VHS]

$29.95

This all new and exciting video, features Brazilian model and martial artist, Carla Ribeiro, could very well be the next Tae Bo craze for the fitness addicts. Carla has won 16 World Championships in various world competitions from Italy to Argentina, Tokyo to London. She also won 1st place in the Brazilia Capoeria Championships. Once you try this tape you will see why more than 200,000 people i…

Brazil Butt Lift

$41.85

Brand New…

The Samba Reggae Workout

$8.07

Studio: Stratostream Release Date: 08/28/2007 Run time: 45 minutes…

Dance And Be Fit Cardio Mix

$20.48

Rated: NRSynopsis: Includes:Brazilian BodyLatin GrooveHip Hop Cardio

The Brazilian

$1.29

The Brazilian

Brazilian

$6

Brazilian – Brazilian

Cardio Samba Workout

$9.64

Rated: NASynopsis: Learn authentic Rio De Janeiro style Brazilian samba ( samba no pe ) as you perform a high-energy dynamic cardio workout. Set to joyful and uplifting Brazilian samba music, The Cardio Samba Workout is designed by Brazilian samba dancer and instructor Quenia Ribeiro, and demonstrated by Quenia and her New York City-based dance company, Grupo Ribeiro.Quenia blends the dance instruction into the fitness program in a way that will keep you focused on the dance steps as you are working out, so the workout feels like a dance party or a fun dance class. The Cardio Samba Workout program includes a lesson on the basic Brazilian samba dance steps. Even if you ve never danced samba, you will easily pick up the graceful moves of this elegant dance, clearly explained and repeated again and again at half-time tempo. An extensive Tutorial section breaks down step-by-step every move and combination used in the four sections of the cardio workout. Going over this section will enable you to start the workout well-prepared: Even if you are a total beginner you will be able to recognize the steps during the workout and follow Quenia and the Grupo Ribeiro dancers.The cardio, aerobic effect of samba dancing relies on fast steps, hipwork, and full body moves including lunges, level changes, and vigorous upper body & arm movement. So the more you repeat the workout, the faster your dance skill will grow, and the more cardio benefits you will receive. During the four-part workout, each section is repeated first slowly, and then at the real samba dance tempo. The most intense aerobic sections are the fast-tempo samba: They may be challenging at first, but with a few repetitions you will feel comfortable following the program.

Brazilian Dance Workout

$9.38

Rated: NRSynopsis: From the outdoor setting to the live drums. From the rhythm of Brazilian Dance to the enthusiasm of the instructor – this workout has energy! The Brazilian Dance Workout is an energetic 60 minute cardio workout for all fitness levels. The easy to follow workout combines the rich and intoxicating dances and rythms of Brazil.

FIRM CARDIO TO GO KIT

$17.21

Rated: NASynopsis: With today s busy schedules, The FIRM Cardio-To-Go is the perfect solution. Lightweight and compact for easy storage in a closet or in a suitcase, you ll be able to work out anywhere and anytime. The FIRM Master Instructor Annie Lee will show you how to use the intense 10-minute workouts to lose weight and sculpt your body. It s all here in an easy-to-carry, fun and fresh kit. The SLIM WITHOUT THE GYM DVD includes four 10-minute workouts! BRAZILIAN BUTT LIFT works on sculpting and shaping a firm butt.ARMED & DANGEROUS targets the upper body and blasts away the fat. TUMMY TUCK helps shed fat and create lean and flat abs. TOTAL BODY BURN burns up to 135 calories in only 10 minutes.

Dance & Be Fit: Cardio Mix DVD

$34.99

Three complete Dance and Be Fit programs! BRAZILIAN BODY with Kimberly Miguel Mullen Learn the moves of three steamy Brazilian dances the maculelê, samba reggae, and capoeira while burning fat and calories. Three 12-minute segments. Bonus dance: Samba de Roda. LATIN GROOVE with Desi Bartlett Spice up your workouts grooving to the joyful rhythms of the merengue, salsa step, and rumba. Two 20-minute segments. Optional Spanish and Spanglish audio tracks. HIP HOP CARDIO with Sarita Lou Tone your abs, legs, and arms with the funky hip swings, chest pops, and body rolls in this high-energy program. Two 20-minute segments. Bonus freestyle dance.

Cardio-Vascular

$3.23

Cardio-Vascular

Cardio Salsa

$5.93

Cardio Salsa

Cardio Workout

$5.93

Cardio Workout

Cardio Pulse

$9.73

Cardio Pulse

Cardio Mix

$9.73

Cardio Mix

Cardio Bellydance

$5.93

Cardio Bellydance

DANCE BE FIT:CARDIO MIX BY MIGUEL MULLEN,KIMBE (DVD) [3 DISCS]

$40.01

Three complete Dance and Be Fit programs BRAZILIAN BODY with Kimberly Miguel Mullen Learn the moves of three steamy Brazilian dances. LATIN GROOVE with Desi Bartlett Spice up your workouts grooving to the joyful rhythms of the merengue, salsa step, and rumba. HIP HOP CARDIO with Sarita Lou Tone your abs, legs, and arms with the funky hip swings, chest pops, and body rolls in this highenergy program. Artist: MIGUEL MULLEN,KIMBE Genre: Exercise/Fitness Rating: NR Release Date: 5JAN2010

Cardio

$4.99

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