Exercise strategies so that you don't run out of breath when playing badminton

Playing badminton or badminton is fun and healthy. However, in the middle of the game you may already be fully tired from being out of breath.

This one sport can indeed make you out of breath because it requires the agility of the legs and arms at the same time. You have to move around a lot to catch up shuttlecock nimbly.

In fact, running out of breath when playing badminton will certainly interfere with your performance. Then how do you do it so it's not easy fully tired when playing badminton? Check out the tips below.

Do this first before playing badminton

Warm up first

Warming up is basically important and must be done before playing badminton. To prevent running out of breath in the middle of a game, warm up for at least 20 minutes. You can warm up by walking briskly or jogging at standard speed.

Warming up serves to prepare your body before doing badminton, which will gradually increase your heart rate and breathing.

Wait and hold your warm-up until you sweat, as that is a good sign that your body has warmed up. So use that as a guide and then gradually start accelerating the pace.

Breathing exercises with a fast rhythm

Incorrect breathing can be one of the causes of shortness of breath. If your breathing is too shallow, the exchange of air in your body will not run smoothly. Try breathing deeply in a still position, starting with calming yourself down, inhaling completely, then lowering your shoulders slowly as you exhale. As you exhale, push in as hard as you can, then immediately follow by taking a deep breath.

According to a sports expert from the United States, Anna Hartman, in order not to quickly run out of breath you really have to do "abdominal breathing", which is a breathing technique that when done correctly, the stomach will lift, not the chest. Therefore, make it a habit to do belly breathing even though you are not playing badminton. Over time the body will get used to it and automatically do abdominal breathing when you play badminton.

How to increase heart and lung endurance while exercising?

In fact, you shouldn't run out of breath while playing badminton or other sports if you have adequate heart and lung endurance. You can start with a short time first, about 10-15 minutes per day, but the maximum result is to train your breath so you don't fully tired during sports.

With a range of less than 15 minutes, the American Heart Association recommends that adults exercise at least 150 minutes of moderate activity a week.

Simply put, you are also recommended to practice just 30 minutes per day for five days. It is also important to adjust to the level of your body's ability to train.

In addition, according to the American College of Sports Medicine, when you increase your heart rate and lung endurance with exercise, your heart is stronger, your blood flows smoother, and you burn fat. Do not forget also the ability of your body to deliver oxygen throughout the body for the better.

Then, what exercises can be done to increase heart-lung endurance so that you don't run out of breath during exercise?

1. On foot

At first, you can increase the resilience of your heart and lungs by walking. Going for a walk burns calories and is easy to do anytime, anywhere. Once you get used to walking, you can increase it again by walking briskly for 30 minutes per day.

2. Jogging

Many people do jogging because it is considered a sport that can make the body more powerful. Not infrequently, regular jogging is also believed to increase the endurance of the heart and blood vessels.

3. Swimming

Besides being able to increase heart lung endurance, swimming is also useful for toning muscles, you know. Freestyle swimming can burn almost the same calories as jogging.

4. Cycling

According to the Centers for Disease Control, cycling at a certain speed can improve heart-lung fitness. Cycling at a speed of more than 16 km / hr, your heart rate will go up and your muscles will start demanding more oxygen and energy. Your heart and liver and respiratory systems will respond to this, so that it can indirectly improve your fitness and endurance.

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