Playing badminton is a fantastic way to stay fit and healthy. It requires a tremendous amount of cardio stamina, speed, agility, flexibility, and strength.
On top of all the physical requirements, it takes immense concentration and mental toughness. In elite badminton, a rally can last at a high intensity for 6-8 seconds, in a movement pattern that is unique only to the sport of badminton.
Similar to tennis, badminton is a great racquet sport that gives an impressive amount of benefits for participants. Whether in doubles or singles, badminton is a fun and thrilling game to pick up if you’re in need of an activity that boosts your mental, physical, and social health aspects.
How to Keep Fit All the Time?
Run, leap, stretch, and lunge: Good old badminton serves up a calorie-burning cardio exercise. Badminton has become popular among individuals of all ages in recent times. It is easy and fun to play with or without a court.
When you pick up a sport, it is easy to stagnate at a specific point and resign yourself to the fact that you will never be astounding to it. Why? Because numerous people do not understand how to improve, so inertia takes over. Don’t let that happen to you!
One of the most important moves in badminton is the lunge. This is an action where a player must bend down, putting extreme pressure on the quadriceps muscle to retrieve a shot. Other areas that need to be conditioned are the wrist, elbows, shoulders, neck, chest, abdomen, back, thighs, knees and ankles.
All fitness conditioning should be gradual and increased over time. This will improve the player’s overall stamina and endurance to be able to play an hour match at the intensity needed. It also decreases the risk of injury by doing too much or too fast.
If you are capable of mastering the fundamentals, you will be capable of mastering the more fundamental skills too. Here are some right exercises you can begin to add to your training schedule to keep fit with playing badminton and take it to the next level.
Since for badminton, footwork is such a vital part of badminton, and it directly influences your strokes, the first half of these workouts are dedicated to refining your footwork.
Helpful Footwork Exercises
Badminton needs most patients. These exercises are intended at aiding you to enhance your health and levels of capability.
Variation is also the key to keeping interested in a training schedule. For instance, jog one day, swim the next day to always keep your body and muscles reaching their optimal performance. In strength training, because the rallies are so short, there is no need to be doing intervals of 30 seconds, you should be training in the exact same manner in which your body will be reacting on the court. So quick, short intervals to get the maximum result are recommended.
Speed and footwork are the keys to becoming a successful badminton player because it is an explosive sport, which requires good hand/eye coordination.
Because the badminton court is smaller than a tennis court, a player does not have enough time to get up to their maximum speed. So jumping, turning, lateral movements, and agility will play an important role for you to stay ahead at the game.
Skip for almost 10 minutes during the day. This will harden you to be more comfortable on your toes, aiding to keep your feet nimble and light.
Make an effort to jog for three days a week for 30 minutes. Endurance is a vital factor in badminton and the more stamina you partake; the better you are to recover shots without tiring out continually.
You can measure your footwork quality by observing how little noise your feet produce when you move and land. The slighter the sound, the better you are at engrossing the pressure, the weight of your body and maintaining your balance.
Before and After Match
Before beginning your match you should be well warmed up by either jogging or skipping around the court, then you should focus on stretching the core muscles you will be using, such as your shoulders, back, and legs.
After the match is over, it is essential for you to cool down your body. A gentle walk around the court and light stretching on the same muscles will help in the cool down process. All stretches should be held for 10 seconds and should be held steady with no bouncing or movement.
Four Easy Stroke Exercises
1. Play Half-Court Singles
This is a common exercise among players letting you concentrate on your performance as an alternative of footwork endurance. Both of you ought to make use of the first half of the court while reconvening to each other. Because half of the court is eliminated, it limits the kinds of strokes you can use, and it lessens the movement needed. Play half-court singles is a face-stridden exercise in a restricted area that teaches you faster reflexes during the game while focusing on specific strokes.
2. Play Rear-Court Singles
Instead of remaining at the front half of the court, both of you will stand in the second half of the court simply before the last back line. Begin a rally hitting the shuttle to each other as high into the air as you can. This simple exercise allows you to advance and clear strokes. It familiarizes you with the most appropriate skills used when contacting the shuttle and the energy needed to hit the shuttle high in the air to the back of the court.
3. Work on Your Weak Strokes
Have an instructor or a friend continually serving shuttles to you until you are capable of recovering and switch between strokes easily. The coach or friend must note to serve the shuttle to you at all sections of your body, forcing you to use different strokes to return the shuttle. After which, he can concentrate on the strokes you have most struggle with. Numerous new players incline to have weak backhands so if you realize you have a challenge in that section, spend the whole session returning shuttles exclusively with your backhand.
4. Train Your Smashes and Lifts
Being capable of executing an appropriate smash and smash defense are the capabilities that distant the serious and the casual players. For this advanced activity, one player earlier behaves as the lifter, continually lifting (and afterward defending) the shuttlecock high in the air into a smashing location for the other. The other player continually tries to smash the shuttlecock back downwards. This exercise allows players to practice two very explicit strokes – their smashes and their lifts. After a while, switch positions.
Finally, badminton is not simply an exercise but a game that you may want to play competitively or even impart your children one day.
Will playing badminton reduce weight?
It is the most direct approach to cut weight. Taking part in Badminton game for nearly an hour aids in cutting off 480 Calories (the utmost in any sporting) and if you create a custom of it, then you can lose a bare least of 4 Kgs in a month.
Is Playing Badminton a Good Workout?
Playing badminton increases muscle tone. It shapes and tenors the calves, quads, glutes, and constraints. Besides your arms, and back muscles obtain exercises as well. Workouts raise endorphins that are the brain’s feel-better neurotransmitters and have been found to enhance mood and sleep.
Who Found Badminton?
It was founded in India in an approach called Poona. British army officers studied the game around 1870. In 1873, the Duke of Beaufort presented the sport at his republic estate, Badminton, from which the game stems its name.
Why do you Play Badminton?
Playing badminton allows you to move your joints in a healthy approach- the shoulders, neck, and back as well. Since the sport keeps the bodies in constant motion, the player’s eyes do the same. It benefits in protecting a healthy vision, whether the player is old or young.
Is Badminton good for the Heart?
Playing badminton constantly can aid strengthen the heart muscle and bound the danger of blood vessels clogging, lessening your menace of CHD. It also amounts as a moderate-intensity action, so it’s an excessive approach to get some of your commended minima 150 minutes a week.
Mental Benefits of Badminton
- The social interaction of the game aids shape confidence and results in positive feelings after a court session.
Helps lessen anxiety, stress, and depression by taking your mind off everyday life.
- Enhances attention levels and helps you be more focused, agile, and alert. If you play doubles, you require good teamwork and consciousness of what is happening around you.
- Playing badminton involves your brain in a positive approach by having to contemplate about what you’re doing – whether it’s determining where to serve, responding rapidly to a smash, or where to stand on the court.
- Playing badminton rises endorphins that are the brain’s feel-good neurotransmitters – you feel this after winning a predominantly long convention, and of course, it’s always pleasant to win a match!
- People who play the game for an hour daily are more observant, accustomed and also have more active cardiovascular and neuro-humoral reactions to mental stress.
Best Time to Play Badminton
There is no appropriate time to begin playing. Any time is necessary as long as you are interested in the game. Starting young always, aids and then you can chase your interest with devotion and commitment.
Importance of Badminton Sports
Playing badminton has numerous significances as you can imagine:
- Physical fitness: Between the lunging, running, the ball hitting, and diving, playing badminton burns fat at roughly 450 calories every hour. This type of cardiovascular exercise can aid keep you in tip-top shape, particularly if you’re looking for a good alternate cross-training exercise.
- Increased muscle tone: Playing badminton forms and tones the calves, glutes, quads, and hamstrings.
- Psychological benefits: Since badminton enhances physical fitness, it aids to lessen anxiety and stress.
- Social health: You’ll require at least one opponent, but you can similarly play with a colleague and two other challengers. The social interactions of a game will lead to positive feelings after the game. Joining the league can be important to you since it will enable you to be part of a community.
- Good for overall health: As it is for all sorts of physical exercise, badminton can lessen or eradicate your danger for numerous health problems for instance obesity, diabetes, and high blood pressure. It can also decrease your risk for coronary heart illness by dipping your triglyceride levels and raising your “good” cholesterol.
Badminton Benefits for Weight Loss
Due to the intensity of play, the number of calories burned during the game partially inclines upon the intensity of Play. For social badminton, a player weighing 150 pounds will burn almost 272 calories during an hour. In a competitive game, the same person will burn around 500 calories in one hour.
Disadvantages of Playing Badminton
Even though badminton isn’t a dangerous sport, some precautions should be taken into consideration when playing it. Some of the disadvantages of playing badminton include knee injury, tendinitis, sprained ankles, wounds, and shoulder or deltoid pain
A Final Word
Badminton is a great game both recreational and professional one. It needs not just skill but similarly great body movement that helps to keep you physically strong and fit.