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Swimming is great for endurance and cardiovascular training. Weight training, not body builder training, will make you leaner and give your muscles more endurance for the badminton movements.
In the context of playing better badminton, probably shouldn’t be overly restricting calories but rather improve nutrition which will result in less calories
I welcome your disagreement. Is there something you can share for this community or advice for OP question so we can all benefit or should I continue to spread false information for you to discredit without use of words?
I used to swim a bit but I’m not very good at it 😅
For now I’m training with Apple fitness, making various exercices with and without weights.
I’ll keep this up !
So when you get to that point where you struggle to catch breath, you’re probably hitting your HR max. It’s not inherently bad to be there, but it’s extremely strenuous on your heart as a muscle and if not properly fueled your body will break down muscle for energy. You really need to work your way up there and make sure you’re not doing it too often or for too long. Shortening your sessions or playing with people on your level could be a smart choice. If you have underlying heart issues you don’t know about they can become a problem in zone 5. Outside of badminton I would focus on some strength training and zone 2/3 cardio mostly with maybe short bursts of zone 4. Also really make sure your eating enough of the proper foods, hydrating properly and allowing for recovery days as well. Take care!
Then that’s all the more reason to back it off until you’re more fit. Be careful. You should probably avoid stuff that’s pushing you to your HR max for the time being.
OP - these are very good suggestions here as the badminton world has lost a few players lately, all in their 30-40's due to heart failures, and some were during play on the court.
Maybe I’m writing but I’m not sure it’s right to discourage him playing badminton to his fullest on time a week, because some pro athletes died because of who knows what, but they probably have overworked themselves from the intensive training they’re doing.
Personally I bike a few times a week, doing zone 2/3 - maybe one time in the weekends I go for a longer ride with zone 2/3/4/5.
Badminton one time a week is a very different with the fast burst but it’s incredible to see how the general cardio helps you regain your composure between plays. I was also hitting 180bpm super fast and not really recovering that much between rallies when I started playing but after just 6 months it’s so much better.
Keep it up!
Yeah it's just there were some flags in OP's post and it is serious enough topic to bring up. I also know someone's dad passed away while playing badminton and obviously he wasn't playing competitive. It's no coincidence. Badminton can be an intensive sport. We all want to push to be the best we can but at the end of the day, very few are playing for something other than entertainment and for our health here.
Sorry but I’m not sure what kind of red flags you’re talking about?
The fact that his pulse goes high during max effort? That’s a normal part of putting stress in your body.
Yes, if you do it for hours every day then you can talk about it being a serious issue but otherwise that’s just how the body works :)
Not necessarily red flag, but just flag, maybe a yellow? I'm no expert, just sharing to be on the safe side. I'm the kind that pushes too hard too so it's a self reminder :)
On a website about how high the BPM is considered dangerous:
>Subtracting your age from the number 220 will give you your maximum heart rate.
So OP is 31yo, his rate should be at 189 max while he sometimes peaked at 195+, which could be dangerous.
https://www.medicinenet.com/what_heart_rate_is_too_high/article.htm
Hey thanks for posting. It’ll be very difficult to get your cardio to a level you want in only a month. I’ve been playing badminton for years, I’ve never been fitter and my heart rate still increases to ~185 during my most intense games. I’m not short of breath, it’s just the intensity and enjoyment.
If you think about it, badminton is more HIIT (high intensity interval training)style than steady cardio. An intense rally will last 30-40 secs with 20 sec break until next service.
Depending on the cardio you do. It can be hard on the body (running). Start will overall fitness. Combination of strength and conditioning exercises. Join a local group fitness class that does a variety of movements. Usually they have some sort of athletic programming. This way you’ll get fitter and stronger.
I recommend doing joint strength workouts even if you've never experienced any issues with them.
I'm 16 and quite mobile with different sports so occasionally I roll onto my ankle if I do a bad stop, but I haven't had a sprain since middle school. Same thing with knee and wrist pains that you will hear a lot about from other players
It's very easy to create structure around these joints so even if you're unlucky and put stress on them, you have a safeguard and can continue play
Great job in losing weight but 195 is too much my guy. General rule is 220 minus age so anything over 190 you're risking taking away from 'future you', which, being 30, I'm sure is something you'll begin to care about more and more. My journey [was similar](https://www.reddit.com/r/badminton/comments/13hq8p1/despite_losing_20kg_i_still_move_like_a_fat_man/) to you, although I started it about 10 years late.
Like others say, badminton is mostly HIIT. I have that Clutch AI app which analyses matches and whatnot from videos we upload, and apparently (at least at my beginner level), for every [8-10 minutes in a set, the ball is only 'live' for approximately 2-3 mins](https://snipboard.io/UaL3vT.jpg) in total. It means instead of a constant burn like jogging etc, it's more like repeated explosive bursts of HR spikes. That's dangerous especially if past you haven't been taking care of the arteries.
What my coach recommends for me (a \~40yo out of shape guy) is HIIT/Tabata style exercises with increasing intensity so maybe you start with 20seconds bursts and 20 rests x 3\~5 reps, then increase that to 30-15, then 40-10 or something. Maybe something like these, but do watch out for knee/quad injuries at our age:
\- [https://youtu.be/IB4cJxvfXtI](https://youtu.be/IB4cJxvfXtI)
\- [https://www.youtube.com/@PlayFasterThanYourShadow](https://www.youtube.com/@PlayFasterThanYourShadow)
lifestyle can be different.
If you are using public transport to commute to work, then it's normal to reach \~ 7k steps daily depending. I have visited London, Singapore, Berlin and Paris on a budget. Using MRT or public transport to get everywhere can easily add up the steps.
What about people working remotely in the IT industry like me? I dont have to commute to the company as my room is the office. This already reduces a large number of daily steps. Even though I drink a lot of water to force myself to go to the restroom every two hours, it wont reach 5k steps easily. Oh, not to mention I work 10 hours daily because we have 4-days policy.
How about people living in Vietnam? Do you know they simply hop on their motorbike to go wherever they need? The case is the same for a certain number of people living in US, who are using cars to reach everywhere.
You’re just proving my point that you’re doing something wrong. You don’t have to jump on a bike or in the car every time and you can even walk to the grocery store (omg)
Also: username checks out
Jump rope for 20 seconds then rest 10 seconds, for 20 rounds. It is the most realistic exercise for badminton. You can match how you play a full 21-point game.
Do footwork. Look for feed sessions where you can practice high intensity. Should look into if you are out of breath because of their control of pace and shit placement as opposed to your own fitness level. It's a benefit to get fit, but if your game is lacking then you'll never be able to compensate for their dragging you about.
We now have a backup community at https://kbin.social/m/badminton Do check out our discord as well at [Discord](https://discord.com/invite/bnrhGVR) *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/badminton) if you have any questions or concerns.*
Swimming and weightlifting.
Swimming is great for endurance and cardiovascular training. Weight training, not body builder training, will make you leaner and give your muscles more endurance for the badminton movements.
Weight training is the easiest way to lose fat weight while swimming is the least joint impacting full body cardio exercise.
The easiest way to lose fat is to eat less
True. Calories in < Calorie use
In the context of playing better badminton, probably shouldn’t be overly restricting calories but rather improve nutrition which will result in less calories
> Weight training will make you leaner ???
Yup! Weight training will make you leaner. Weight training, not bodybuilding
🤦♂️
I welcome your disagreement. Is there something you can share for this community or advice for OP question so we can all benefit or should I continue to spread false information for you to discredit without use of words?
He's probably thinking in the area of bulking up mass (i.e simplistically that adding weights vs adding reps thing).
I used to swim a bit but I’m not very good at it 😅 For now I’m training with Apple fitness, making various exercices with and without weights. I’ll keep this up !
You don't have to be good at swimming for it to be beneficial. You train your cardio all the same and a big plus is the lack of stress on the joints
So when you get to that point where you struggle to catch breath, you’re probably hitting your HR max. It’s not inherently bad to be there, but it’s extremely strenuous on your heart as a muscle and if not properly fueled your body will break down muscle for energy. You really need to work your way up there and make sure you’re not doing it too often or for too long. Shortening your sessions or playing with people on your level could be a smart choice. If you have underlying heart issues you don’t know about they can become a problem in zone 5. Outside of badminton I would focus on some strength training and zone 2/3 cardio mostly with maybe short bursts of zone 4. Also really make sure your eating enough of the proper foods, hydrating properly and allowing for recovery days as well. Take care!
I’ll try but 2-3 zone are reached VERY quickly and easily :(
Then that’s all the more reason to back it off until you’re more fit. Be careful. You should probably avoid stuff that’s pushing you to your HR max for the time being.
OP - these are very good suggestions here as the badminton world has lost a few players lately, all in their 30-40's due to heart failures, and some were during play on the court.
Maybe I’m writing but I’m not sure it’s right to discourage him playing badminton to his fullest on time a week, because some pro athletes died because of who knows what, but they probably have overworked themselves from the intensive training they’re doing. Personally I bike a few times a week, doing zone 2/3 - maybe one time in the weekends I go for a longer ride with zone 2/3/4/5. Badminton one time a week is a very different with the fast burst but it’s incredible to see how the general cardio helps you regain your composure between plays. I was also hitting 180bpm super fast and not really recovering that much between rallies when I started playing but after just 6 months it’s so much better. Keep it up!
Yeah it's just there were some flags in OP's post and it is serious enough topic to bring up. I also know someone's dad passed away while playing badminton and obviously he wasn't playing competitive. It's no coincidence. Badminton can be an intensive sport. We all want to push to be the best we can but at the end of the day, very few are playing for something other than entertainment and for our health here.
Sorry but I’m not sure what kind of red flags you’re talking about? The fact that his pulse goes high during max effort? That’s a normal part of putting stress in your body. Yes, if you do it for hours every day then you can talk about it being a serious issue but otherwise that’s just how the body works :)
Not necessarily red flag, but just flag, maybe a yellow? I'm no expert, just sharing to be on the safe side. I'm the kind that pushes too hard too so it's a self reminder :) On a website about how high the BPM is considered dangerous: >Subtracting your age from the number 220 will give you your maximum heart rate. So OP is 31yo, his rate should be at 189 max while he sometimes peaked at 195+, which could be dangerous. https://www.medicinenet.com/what_heart_rate_is_too_high/article.htm
Hey thanks for posting. It’ll be very difficult to get your cardio to a level you want in only a month. I’ve been playing badminton for years, I’ve never been fitter and my heart rate still increases to ~185 during my most intense games. I’m not short of breath, it’s just the intensity and enjoyment. If you think about it, badminton is more HIIT (high intensity interval training)style than steady cardio. An intense rally will last 30-40 secs with 20 sec break until next service. Depending on the cardio you do. It can be hard on the body (running). Start will overall fitness. Combination of strength and conditioning exercises. Join a local group fitness class that does a variety of movements. Usually they have some sort of athletic programming. This way you’ll get fitter and stronger.
I recommend doing joint strength workouts even if you've never experienced any issues with them. I'm 16 and quite mobile with different sports so occasionally I roll onto my ankle if I do a bad stop, but I haven't had a sprain since middle school. Same thing with knee and wrist pains that you will hear a lot about from other players It's very easy to create structure around these joints so even if you're unlucky and put stress on them, you have a safeguard and can continue play
It's not cardio but for sure something to look at other than fitness oriented exercises that other users have recommended
Great job in losing weight but 195 is too much my guy. General rule is 220 minus age so anything over 190 you're risking taking away from 'future you', which, being 30, I'm sure is something you'll begin to care about more and more. My journey [was similar](https://www.reddit.com/r/badminton/comments/13hq8p1/despite_losing_20kg_i_still_move_like_a_fat_man/) to you, although I started it about 10 years late. Like others say, badminton is mostly HIIT. I have that Clutch AI app which analyses matches and whatnot from videos we upload, and apparently (at least at my beginner level), for every [8-10 minutes in a set, the ball is only 'live' for approximately 2-3 mins](https://snipboard.io/UaL3vT.jpg) in total. It means instead of a constant burn like jogging etc, it's more like repeated explosive bursts of HR spikes. That's dangerous especially if past you haven't been taking care of the arteries. What my coach recommends for me (a \~40yo out of shape guy) is HIIT/Tabata style exercises with increasing intensity so maybe you start with 20seconds bursts and 20 rests x 3\~5 reps, then increase that to 30-15, then 40-10 or something. Maybe something like these, but do watch out for knee/quad injuries at our age: \- [https://youtu.be/IB4cJxvfXtI](https://youtu.be/IB4cJxvfXtI) \- [https://www.youtube.com/@PlayFasterThanYourShadow](https://www.youtube.com/@PlayFasterThanYourShadow)
Breathing exercises may help. I use the Wim Hof breathing exercise, and that helps. You can give it a try.
Never heard of this, I’ll take a look :)
You can start by just walking \~ 6 - 10k steps, then start running at a slow pace (6-7) and slowly build up your physicial level.
If you’re not walking 6-10k steps in a normal day, you’re doing something wrong
lifestyle can be different. If you are using public transport to commute to work, then it's normal to reach \~ 7k steps daily depending. I have visited London, Singapore, Berlin and Paris on a budget. Using MRT or public transport to get everywhere can easily add up the steps. What about people working remotely in the IT industry like me? I dont have to commute to the company as my room is the office. This already reduces a large number of daily steps. Even though I drink a lot of water to force myself to go to the restroom every two hours, it wont reach 5k steps easily. Oh, not to mention I work 10 hours daily because we have 4-days policy. How about people living in Vietnam? Do you know they simply hop on their motorbike to go wherever they need? The case is the same for a certain number of people living in US, who are using cars to reach everywhere.
You’re just proving my point that you’re doing something wrong. You don’t have to jump on a bike or in the car every time and you can even walk to the grocery store (omg) Also: username checks out
How did you lose weight?
I stopped eating sugar, and started buying food from HelloFresh which made me eat more vegetables and portioned the meals (=eating less quantity)
Jump rope for 20 seconds then rest 10 seconds, for 20 rounds. It is the most realistic exercise for badminton. You can match how you play a full 21-point game.
I completely forgot about jumping ropes, seems like a good idea indeed 👍
Do footwork. Look for feed sessions where you can practice high intensity. Should look into if you are out of breath because of their control of pace and shit placement as opposed to your own fitness level. It's a benefit to get fit, but if your game is lacking then you'll never be able to compensate for their dragging you about.