Why Opening An Academy Is So Great

Posted by admin

Jun 25, 2015 5:10:00 PM

CaioGym

 

Opening your own academy (the dream of any hardcore jiu-jitsu practitioner) cannot be a reality for many, as most have chosen to be professionals in other areas. If you are unhappy with your current workplace situation or if you ever wanted to run your own business, opening a gym can be worth some serious consideration.

The beautiful thing about an academy is that there is actually a lot more room for creativity in starting one than people expect. You can really make the gym your own interpretation of what you think is necessary. For example, the academy doesn’t have to be just jiu-jitsu; you can attach whatever other activities that you think help accommodate jiu-jitsu and the healthy lifestyle that is associated with it. Activities like crossfit, yoga, general weight training, muay thai, and other fitness activities are all suitable and will also help draw more people into your business. 

There are also great personal benefits when owning your own gym. You get to work in a field you love and contribute to spreading jiu-jitsu around the world. In addition to making a living from jiu-jitsu, you could also potentially have more time to train. For a lot of people that are not BJJ professionals, finding time to train can be very difficult because of all the other facets of life that needs to be juggled; family, work, chores, and other hobbies. However, by combining jiu-jitsu and work in the form of an academy, you can possibly find more time to pop onto the mats. On the other hand, some professionals may actually find it more difficult to properly train, depending on how they choose to run their academy. Their attention is usually divided amongst teaching and managing the business. Hopefully, you will eventually have a team of students ready to help you train more often and assist in running the business. Whether you’re the instructor, manager, or investor, this will all help you with your personal jiu-jitsu game.

Another beautiful thing about opening a jiu-jitsu gym is the fact that the sport is still growing around the world. There are many cities that have an interested crowd but no qualified instructors to open a school. If you ever wanted to move abroad, with the proper research and networking you could make your dream a reality through opening a gym. Countries like Korea, Thailand, China, and parts of Europe have plenty of space for jiu-jitsu to grow and develop. There are only a handful of schools in their major cities. 

If you’re unhappy with your current job status or work-life balance, making the switch to a gym owner is an amazing idea. You will be able to build something meaningful and if it’s successful, you can pass down your knowledge and love of BJJ throughout your area.

 

 

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Topics: Academy Etiquette, BJJ in Everyday Life

Alternate Gear You Need for BJJ

Posted by admin

Jun 18, 2015 3:30:00 PM

OI8A4834

Many people think that all the gear you need for BJJ is a gi or a rashguard and shorts and you’re good to go. This is not entirely true. While those are the basics of our sport, there are other items that would be helpful in your jiu-jitsu journey.

 

Mouthguard

BJJ is a contact sport, and anyone that has been training long enough knows what it means. Often we come out with some small cuts or bruises. While most of the time these are minor injuries, there will always be that occasional collision with a spazzy partner that will inadvertently elbow, knee, or head-butt you in the face. Sometimes these hits will be strong enough to not only cut you, but damage your teeth as well. 

A mouth guard is an easy answer to this problem. Consider it as a type of insurance. To some, it may constrict their breathing as they get used to it. This will also be another thing you have to remember to bring to the gym and wash from time to time. But unlike cuts that heal, a broken or knocked out tooth doesn’t heal on its own. Do not to push your luck! Just wear a mouthguard and roll with some peace of mind.

 

Tape

Tape can be nicknamed the “injury protector”. It does a great job of supporting many smaller joints (such as fingers and toes) or minor existing injuries so you can train with less pain, or no pain at all. The application varies depending on the severity of the injury, but one thing that has been seen over and over again in academies is that tape is an essential part of anyone’s training kit. Of course, if the injury is severe, you should stop training until it has time to fully heal. For many, tape really helps find a balance between taking time off to heal an injury and continuing to train.

 

Sweat Towel

This is getting into more of the “it’s not necessary” territory, but this is still something that is nice to have with you. We sweat a ton in BJJ, especially in warmer weather. Sweat towels are not the massive shower towels. They won’t take much space in your bag and when you wash it, it can dry quite quickly because it’s thin and small.

 

Protein shaker

Supplements are very important to the BJJ athlete. Jiu-jitsu takes a heavy toll on the body and if you’re nutrition is not up to par, you can suffer. Having a protein shaker in your bag, along with that scoop of protein or whatever supplement you like to take, will let you get the nutrients into your system as soon as possible so you can recover and be ready again to train the next day.

 

Water bottle:

This is another extremely important item. Rather than buying bottles at your gym, or if there is no water fountain, bringing a large water bottle with you is key. It is generally a good idea to always have a large water bottle with you, because as athletes we require a large intake of fluids, far more than the average person. If you ever had a chance to glimpse at some of the professionals of our sport, you will notice that many of them carry around large jugs of water everywhere they go. It’s absolutely critical to stay hydrated at all times.

 

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Grab some accessories for your kit. Try out Jits Grips as a supplement to your training, and keep those digits secure with Tape-and-Roll.

 

 

 

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Topics: BJJ in Everyday Life, Gameness Gear and News

2015 World Championship Aftermath: Black Belt Male Adult Part 2

Posted by admin

Jun 11, 2015 5:30:00 PM

WorldsPodium

 

Medium Heavy Division:

This year we saw a disruption of the division since Leandro Lo moved up in weight. Either Lo didn’t feel like cutting weight or he wanted a greater challenge – but it doesn’t matter since he won anyway, defeating Alliance’s Tarsis Humphreys in the finals to bump Guto Campos down from second place in 2014 to third place. 

This would be Lo’s fourth consecutive world championship and there is no telling what he could do next. He had a very strong and successful performance at the Abu Dhabi World Pro against Buchecha – a much larger opponent. If Lo keeps this up, I wouldn’t be surprised to see him trying to contend for the heavyweight title just for kicks. He also competed in the absolute division but fell victim to an armbar from Bernardo Faria from Alliance who ended up winning the entire absolute division. 

Heavyweight Division:

Craziness here – the return of Xande Ribero. Xande had won his first heavyweight title in 2004, then had lost it to Robert Drysdale. He then dominated yet again for three consecutive years after that. For the following 7 year stretch after that, the division was won by others like Rodolfo Vieira and Bernardo Faria. But this year, there was no Rodolfo and Faria had gone up a division years before. The path for Xande was clear. 

Xande did it again, this time beating veteran Lucas Leite in the finals. It’s just amazing to see both these veterans still making it to the finals in impressive fashion. Lucas Leite is especially impressive since he is usually much smaller than his opponents. 

Super Heavyweight Division:

This used to be Rodolfo Vieira’s division, but with an injury keeping him out of the scene for 2015, Bernardo Faria was able to take the gold, defeating Gabriel Rocha in the finals. Faria has always been considered one of the top three heavier BJJ fighters in the world alongside Vieira and Buchecha, but has always been bested by those two. This year he had his chance and he took it. 

We also have Igor Silva and Yuri Simoes taking third place on the podium. This is Yuri’s second world bronze medal and he is still young. We can expect him to move up through the ranks as the years pass. 

Ultra Heavyweight Division:

We have an interesting change here since the former champion, Marcus Almeida Buchecha, had injured himself in the preliminary rounds of the championship. Buchecha has been one of the most dominant champions in history with three consecutive absolute titles. Unfortunately, this year that streak had to end due to the injury. This led way for some new placement amongst the medals with Gabirel Lyrio Lucas taking the gold. 

Absolute Division:

There were no surprises here. With the absence of Buchecha and the usual runner up Rodolfo Vieira, the path was open for the next in line, Bernardo Faria, to take the crown. So without surprise, Trans takes the silver. However, we did see Leandro Lo make a mark in the absolute division, winning the bronze medal. It will be interesting to see how he does in later years and whether there will ever be an absolute champion that is below the heavyweight mark.

 

 

 

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Topics: BJJ in Everyday Life, Tournament News

2015 World Championship Aftermath: Black Belt Male Adult Part 1

Posted by admin

Jun 9, 2015 11:30:00 AM

YuriWorlds

 

Every year, the entire jiu-jitsu community looks forward to seeing who will become the next world champion, especially at the black belt level. This year, the results are a blend of obvious answers but also a few surprises along the way.

 

Rooster Division:

No surprises here. We have almost the exact same results as last year, except Rafael Freitas from Gracie Barra is the new bronze medalist along with Ivaniel Oliveira who wins bronze again. But it’s Bruno Malfacine who is most impressive here, once again winning the title for a seventh time defeating Joao Miyao yet again in the finals (albeit in a controversial referee’s decision). But at this pace, it’s only a matter of time until Joao will win his title. Bruno will be a tough opponent to defeat, but without Caio Terra in the division for the time being, Miyao will dominate. 

Lightfeather Division:

Without Guilherme Mendes in the picture, Paulo Miyao was able to reach his goal of becoming world champion. Although it’s always unfulfilling for fans to see the absence of the defending champion, it does not take away from Paulo’s achievement – although probably in his mind, he is wishing that he could show the world how he would do this year against Gui. This is a thought that every champion keeps in mind when they win the title; did they really take it away from the previously reigning champ? At the moment it looks like it won’t be happening any time soon, as Guilherme chose to retire and spend his time focusing on his gym and his soon-to-be-born baby. 

Feather Division:

No surprises here whatsoever. The exact same results as last year except we now witness the ascent of Gianni Grippo who placed third, replacing Alberto Paiva from 2014. Mario Reis joins Grippo for bronze and we see Rafa Mendes and Cobrinha battle it out in the finals again, with Rafa coming out on top by 6 points - Cobrinha couldn’t even score a point. However, considering the age gap between the two rivals, Cobrinha doesn’t cease to amaze me. Especially since he is turning 36 years old this year, which makes him 10 years older than Rafa. 

Light Division:

Once again, experience dominates “youth”. Neither Michael Langhi nor Lucas Lepri are actually old, but considering they are both 30, it is impressive that they can stay on top and hold the youngsters at bay. Both Alliance members dominated the division and it was Michael Langhi’s turn to take the gold since Lucas Lepri won the division last year, so in a sense they are both 2015 world champions. I wish we could see the two face-off, but we won’t be seeing that outside their academy. JT Torres also makes a re-appearance at the podium as a bronze medalist, a drop from last year because of Michael Langhi’s performance. 

Middle Division:

Last year, Leandro Lo had won this division. But this year he decided to move up in weight, leaving the crown to this division wide open for the taking. Not surprisingly, Claudio Calasans took it, defeating GF Team’s Vitor Oliveira. Both these competitors are new to the podium this year, bumping down two veterans of the division, Otavio Souza and Victor Estima to bronze.

 

 

 

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Topics: BJJ in Everyday Life, Tournament News

How Do People Hear About Jiu-Jitsu?

Posted by admin

Apr 23, 2015 4:30:00 PM

train4life

 

Ever thought about how people get into jiu-jitsu? Not just how they got convinced to train, but where their first glimpse of BJJ came from? Jiu-jitsu isn’t really in the public eye. It’s rare that you will hear someone say that they saw it in a movie or on TV and it just blew their mind. The closest thing to strong exposure for BJJ on TV can only be the UFC, especially old tapes where Royce Gracie wore his Gracie jiu-jitsu gi.

Royce is one of the major recognizable links between spectating and BJJ. Even with great jiu-jitsu practitioners today in the UFC, tapping out many of their opponents, the image they present is not the same as Royce in his gi. Unfortunately, Royce’s impact will slowly continue to diminish with time.

So apart from the old school UFC tapes that got so many people to start training, where else do people see jiu-jitsu for the first time? The rest of the reasons are not as glamorous as something like a UFC champion – they are more practical in nature.

The next lure for people to jiu-jitsu is referral from friends. This is probably one of the most common ways that people start training. Jiu-jitsu has a very obsessive and sometimes cult-like following, so most of its practitioners become so infatuated with the sport that they want everyone they know to at least try it. This really drives the growth of the sport, especially if every person that trains goes out and convinces two or three of his friends to start training as well. This type of charisma is something that is unique to jiu-jitsu. You don’t often see people who play hockey or basketball running around trying to convince their friends to play ball and or step on the ice.

The other way people commonly find out about jiu-jitsu is by simply seeing an academy while out and about and allowing curiosity to take hold. It may not seem like a big deal, but the academies that do a great job promoting their business can really have an impact on the surrounding community, especially for those that are looking to get fit or are already quite active. A lot of times, academies will place roadside signs to get people to train and reap the benefits of jiu-jitsu. Such signs as ‘learn to defend yourself’, ‘get in shape’, or even ‘kids martial arts program’ are the most common. When people drive by the sign daily on their way to work or wherever else, seeing the same sign over and over again has a strong impact and a portion of these people usually end up popping-in for a look. 

 

 

 

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Topics: BJJ in Everyday Life

5 Old School Rules of BJJ

Posted by admin

Apr 16, 2015 5:30:00 PM

OI8A4353

 

Like them or not, these rules are out there. Not every gym abides by all of them, but you may find traces of at least one of these rules in your academy.

  1. Don’t ask a higher belt to roll

This is one rule that a lot of black belts like to use to tease lower belts. Most black belts that I’ve seen don’t actually care if a lower belt asks them to roll, many will encourage it. But if you’re at an old school academy, you will definitely hear stuff like this. It’s meant to be a sign of respect, indicating that you can’t go out and just challenge a black belt. This rule does have some practical applications, such as if eager white belts continually ask a black belt to roll but that black belt really needs to train with more advanced people. So the rule makes it easy for the black belt to just choose the training partners he needs without constantly brushing off white and blue belts. If you are an instructor, then you do have a responsibility to roll with the lower belts since you are their teacher. 

  1. Line up for bow-in at the beginning and end of every class

Most of these rules are rooted from judo, and in judo the bow-in is very important. Students are lined up by belt rank and your toes must be perfectly inline with the mat that everyone is standing on. Your gis and belts must be perfectly tied and folded and you have to stand with perfect posture. There is no talking in the line and once your instructor drops to his knees, everyone else follows by belt rank - then you bow out.

  1. Bow-in before entering and leaving the dojo/mat

This is something that is embedded in Japanese culture in general, but since jiu-jitsu is from Japan originally, a lot of gyms like to do this. It is a sign of respect to your instructor and teammates and also a display of discipline – an essential part of any martial art. 

  1. You can never say no to a roll invite

Although this seems contradictory to the first point on this list, this rule applies more to those moments when you’re already tired or injured a bit and you’d rather stop. 

This is another old Japanese judo rule, to show the ‘warrior spirit’, but there is no shame in stopping if your next roll has a high chance of leading to injury. When those guys with ‘warrior spirit’ hit forty years of age, they really wished they had been a bit more protective! 

  1. Random nail checkups

This one is more random than the others, but does have a lot of logic to it. Having long nails in a contact sport like this is a huge ‘no-no’. Long nails carry a lot of bacteria and could transfer if/when they cut or scrape a partner. Sometimes in judo classes, people with long nails are either not allowed into class or they have to pay some sort of fitness fee, like push-ups, burpees or crunches.

 

 

 

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Topics: Academy Etiquette, BJJ in Everyday Life

2 Things Jiu-Jitsu Needs To Speed Up Growth

Posted by admin

Apr 10, 2015 5:00:00 PM

Simoes_vs._Cornelius_1

 

Brazilian jiu-jitsu has a problem: it’s not becoming as popular as it should be. This is because of two reasons: firstly, it lacks a proper single and central governing body, and secondly, it’s not being spread publicly on the proper platforms. Today, we’ll focus on jiu-jitsu’s current position in media. 

Internally, jiu-jitsu is doing well. YouTube is packed with all sorts of instructional videos, documentaries, and interviews. There are several magazines available for practitioners to buy to enhance their knowledge of the sport. This is all great and dandy, but guess what? All these things are for people whom already train jiu-jitsu – they are already part of the community. The goal for a fledgling sport like this is for growth and expansion into every nook and cranny in the world. Although it has done this to a certain degree, the scale is still very small in relation to almost every other major sport in the world. Jiu-jitsu is not expanding as quickly as it should as it has not been able to penetrate properly into the mainstream media, specifically TV and film. 

Before some of you declare the UFC and Red Belt counter arguments, here is why these are irrelevant for this case. MMA and Brazilian jiu-jitsu are two totally different sports. This is both on a physiological and marketing level. Sure, UFC fighters train jiu-jitsu as part of their preparation. However, the jiu-jitsu you see in the UFC is specialized for MMA. 

When spectators view this, they still have no clue what BJJ really is. They just think it’s the ‘ground game’ or wrestling – it doesn’t attract most of them to start training. Of course, there are those that got hooked on BJJ from the early UFCs when Royce Gracie represented pure BJJ. But now, new spectators do not get the same exposure. 

What needs to happen is for some sort of show to really break out to the mainstream and demonstrate to people what the sport is about. It shouldn’t just be about training and submitting, but also the lifestyle and camaraderie that is developed. Perhaps an adventure show with one of the more charismatic jiu-jitsu champions could have a lasting effect on a fresh audience. Traveling and training could be the strongest aspects to attract newcomers outside of the physical benefits of BJJ. 

Film is another very powerful media outlet that could help catapult BJJ around the world. Red Belt was an attempt at this, but unfortunately it wasn’t commercially or critically successful enough to do that. The fact that it was made does deserve a lot of credit and respect. In order for something like BJJ to appear strongly in movies, there has to be more quality films made that feature the sport and art. One good example is what Rocky did for boxing. The movie was about Rocky, not boxing, but it got people motivated. More than a few people have probably started boxing because of the Rocky movies.

 

 

 

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Topics: Brazilian Jiu-Jitsu in MMA, BJJ in Everyday Life

Can You Determine Personality In Rolling?

Posted by admin

Mar 12, 2015 1:00:00 PM

CaioChess

 

We’re going to get deep with this blog. It will involve us diving into the depths of human behavior and it’s connection to jiu-jitsu, especially when we roll. The thought has maybe dawned upon you when describing friends and acquaintances to others: when describing that person, you realize that your description of him or her was very similar to their style of rolling. Perhaps that person doesn’t like to take chances and will play a super safe game. Oddly enough, this kind of outlook is something that person may subconsciously follow outside of the academy as well. Any sort of commitment with a level of risk (even minimal) they won’t do, or at least won’t do alone. The list can continue, but what is curious is whether there is truly a consistent correlation between personality and rolling. Try and keep an open eye for this connection at your gym. It can be a fun mental exercise in the academy and it’s an interesting exercise to do since you know the personality and rolling style of your teammates. 

So what are the different types of jiu-jitsu styles? This is important to know for this exercise as a guideline. There are many styles to play on the mat, so it’s best to mention the most obvious and common games. The two that standout the most are the ‘tight’ game player and the ‘loose’ game player.

The ‘tight’ game is for guys that like to close any space between them and their opponent as soon as possible. They like staying on top and clenching down tightly on their opponent. They like to take their time. Everything is slow and methodical - they will only explode if they really need to. To pass guard, for example, they probably prefer to neutralize the legs by clamping them together to the ground. You won’t usually see these guys preferring to pull guard either - they would go for the takedown and play a top-centric game. 

So how does this connect to personality? Perhaps it would be interesting to observe and see if these people tend to be more stubborn? That they prefer to have their way? By looking at their jiu-jitsu, they don’t like to give up an inch or even try to trick you. They can be somewhat predictable, but very forceful, in their game. 

The ‘loose’ game type is usually favored by the smaller practitioner who likes to surf and move around the guard. They look for the catch submission and try to surprise you. When Bruce Lee said, “be water, my friend”, these competitors heard him well. We’ve all run into players like this, whether it’s someone at your academy or an opponent in a tournament, they know how to move and flow. 

What personality traits can we possibly connect with this game? These would be the energetic and easy-going types. They go with the flow and take life as it comes, same as their rolls. They hunt for the submission that is available and they don’t so much mind crushing you in the process. Next time you’re at the academy, observe and keep an open mind about personality and rolling type.

 

 

 

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Topics: Training Hints and Tips, BJJ in Everyday Life

Two Ways to Convince Your Friends to Start Training BJJ

Posted by admin

Feb 26, 2015 12:00:00 PM

fistbump

 

When someone is looking for a new physical activity in which to participate, jiu-jitsu is usually not their first thought. At this point, unless you want to be an MMA fighter, most people do not seek out jiu-jitsu first. Usually they need to be referred by a friend or they have had previous martial arts experience and developed a deeper interest. It’s unfortunate but it’s true - jiu-jitsu is not a sport that anyone can just see on television. MMA is the closest widely televised sport that you can find in relation to jiu-jitsu. Even then, people can’t fully understand what BJJ truly is because what they see in MMA is not the pure form of the sport.

Think about how you started jiu-jitsu – it probably falls under the two scenarios previously mentioned. Since referral seems to be the most popular form of spreading BJJ, here are some powerful and practical reasons to sway the skeptics.

 

  1.       You can lose weight in a more exciting way than just running on a treadmill.

 

Usually, adults who are looking to get into a new sport or activity do it for health reasons and/or boredom. They finally looked in the mirror and realized that all those hours at work aren’t really doing much for their body, or they are feeling the impact of being out of shape.

Naturally, their first thought will be to join a gym to run on a treadmill and lift some weights. But as jiu-jitsu folk, we all know that might not take them very far, especially if they have not really done vigorous exercise in the past. Jiu-Jitsu would be a far better alternative because they will get a full body workout and stave off boredom with the mental challenge. Those two reasons alone should peak a person’s interest in our sport.

 

  1.       Learn how to defend yourself.

 

A lot of people who see jiu-jitsu for the first time are skeptical about its self-defense aspects. Doubts usually fill their minds: “if you can’t punch or kick, how can you really defend yourself?” or “you don’t wear kimonos on the street.” Considering that they have little martial arts experience, these are valid initial concerns. But usually the best counter-argument you can give for this is to explain that jiu-jitsu really kicks-in when you are initially attacked, not when you are attacking someone. You shouldn’t be attacking anyone anyway! And how do attacks usually start? They usually come as a surprise. If it is a surprise, it will usually come as either a hit or a tackle. If you are struck by a surprise attack then there isn’t a martial art on earth that can really save you from that moment. But if you’re tackled by surprise, you’ll most likely end-up on the ground, or even still be standing.

Either way, as soon as contact is made, your jiu-jitsu will kick-in. Beginners will realize this after they do their first class. They will understand that jiu-jitsu will allow them to neutralize an attack and control their opponent. If you’re in a fight and someone puts up their hands for a boxing match, even if you don’t know boxing you are able to move around, back away, and avoid the situation a lot easier. When you’re tackled to the ground, you can’t run and you can’t move much either. This is where your jiu-jitsu comes into play. This is jiu-jitsu at its most basic form – defending against an attacking opponent. 

 

 

 

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Topics: Training Hints and Tips, BJJ in Everyday Life

Beware of Overtraining

Posted by admin

Jan 29, 2015 10:00:00 AM

hardwork

 

 

As we get more involved in our jiu-jitsu training, our desire to improve grows. With every belt level, new challenges arise: improving the timing of old techniques, learning the mechanics of new techniques, or even improving overall conditioning. All of this not only requires more time from you, but also more effort and physical stamina. The harder you push, the more it will drain you. And the more it drains you, the better your nutrition and resting periods need to be. This is where the boundaries of professional training and recreational training are created. 

The general outlook is that the only real difference between a professional and a recreationalist is the amount of time and effort you dedicate to something. A recreationalist can train once a week or once a month. They can train as often or as little as they’d like because they do it for fun as a hobby or passion. 

On the other hand, professionals must train as often as possible to achieve their goals of winning. Because in jiu-jitsu, if you don’t win, you don’t make any coin – it’s as simple as that. Being a professional has its perks. When you dedicate yourself one hundred percent to something, you are able to manage every aspect properly, such as conditioning and nutrition. This type of full-time management makes it much less likely for full-time athletes to over-train. Of course it still happens, but they are able to gage their abilities much easier than the recreational enthusiast. The “part-timer” has a much higher chance of overtraining - something that can have quite dire consequences. 

For the recreationalist, jiu-jitsu is not the only thing they have on their plate. They most likely have to work a separate job for a living, study in school, deal with family, and whatever else they may have going on in their lives. They don’t have that much time to dedicate to training, let alone the maintenance that’s required for it. The more you train, the more maintenance you will need. Some recreationalists who have the time may train just as much as professionals, but lack the time or knowledge to really focus on the maintenance. This can easily lead to overtraining. 

Overtraining is when you’ve pushed your body to the limit and you can feel serious fatigue afterwards. This can linger for some time. If you don’t properly rest and recover, not only will you feel significantly weaker in the next training session, your immune system can also become compromised. That’s why many trainers recommend taking a day off after a strenuous session. You have to listen to your body - professionals do the same thing. 

To help yourself recover, there are many things you can do: napping during the day and/or going to bed early, eating proper foods, staying completely hydrated, and taking the proper supplements. Proper supplements does not mean steroids. Although it should be common knowledge, it is worth mentioning again that steroids have serious side effects and consequences in the future. Not to mention it is ethically wrong – it’s cheating. 

All levels of practitioners should be mindful of the amount of time they train and how much energy is expended. Train smart and listen to your body.

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