Birdievents.com

Many people want to play badminton to lose weight. Unfortunately, being overweight escalates the risk of getting injured since the extra weight increases the load on unfit muscles, joints, tendons, and ligaments.

Here is an overview of general strategies to avoid getting sidelined with a badminton injury.

According to sports medicine research, most badminton injuries are due to overuse, incorrect playing form, poor strength and flexibility, inadequate or absent warm-ups, and the wrong equipment.

Avoid overuse injuries

A study on elite Swedish badminton players by Martin Fahlstrom and Ronny Lorentzon that was published in the American Journal of Sports Medicine said there are three common errors that lead to overuse injuries. For novice players, it's a case of "too much, too soon." For more experienced players, the scenario is one of "too much all the time." Finally, for all players, it's continuing to train and play in spite of feeling symptoms already.

Learn proper form

Here are some words of wisdom from Edgar Eufemio, sports medicine doctor and head of the Philippine General Hospital Sports Clinic, on why a good badminton trainer can save you a lot of grief.

"The objective of the game is not to actually send the shuttlecock back lightly so your playmate has an easy time retrieving it. When you play, you have two things in mind--to get in shape and to win! It's no fun congratulating your opponents time and again and always having to pay for lunch, dinner or the court because it's "losers' pay." So you hit harder than you're used to. You run and jump harder. You play harder. And if you never learned the proper basics, your body breaks down. Your form is wrong, your footwork is wrong and your willingness to practice more often using the improper form and footwork compounds the problem. Worst of all, you still lose."

Eufemio is not convinced that friends make good teachers (and he observes that relatives are probably the worst) because "a good player does not always translate into a good trainer." So he recommends that you ask around and do background checks to find the professional trainer you need to teach you correct form.

Get fit and stay fit

In an ideal world, an out-of-shape person wanting to make badminton his or her main form of exercise should undergo at least six weeks of a basic conditioning program composed of aerobic exercise (walking and jogging are good examples), strength training (with free weights, machines or rubber bands) and stretching exercises.

At the end of the six weeks, he or she can start taking badminton lessons to learn proper playing form. The fitness program should not be stopped but should continue to be the foundation or backdrop against which the game is played.

Eventually, the playing sessions can replace the aerobic exercise component of the fitness program, but the strength and flexibility exercises should continue. As the player becomes fitter, anaerobic SAQ or speed, agility and quickness drills can be added to enhance performance.

As good as strength training is for your game, Dr. James Bragman, sports medicine doctor for the CNN Radio Network, has a word of caution about lifting weights and racquet sports.

"Don't lift weights and then go out and play," he says. "You temporarily lose some fine motor control when you lift weights, and you also tire out muscles. Lift on the days you don't play, or lift after you have played"

In terms of injury prevention, it's true that "you don't play a sport to get fit; you get fit to play a sport." Now, this doesn't mean that a sport will not improve your fitness level. It will, but you can only do it safely if you are already somewhat fit.

Here's what badminton can do for you, according to Don Paup, director of the exercise program at George Washington University and committee chair for sports medicine and science for the USA Badminton team. Paup evaluated badminton based on the components of fitness using a scale of 1 to 10, with 10 being the best.

Muscle strength: 6. You gain strength in the legs, but not as much in the arms.

Muscle endurance: 8. Muscles are constantly moving for 30-60 minutes, more in competitive tournaments.

Cardiovascular conditioning: 9. Badminton involves a lot of running and sprinting, constantly engaging the heart and lungs.

Speed, agility, quickness: 10. The shuttlecock is hit every .8 to .9 seconds, so you have to be fast.

Hand-eye coordination: 10. Anticipating and hitting the shuttlecock with the racket involves quick coordination.

Flexibility: 7. You're not as flexible as a gymnast because you need some tightening of the muscles to move quickly, but you do a lot of bending and reaching.

Body composition: 8. You lose fat and gain some lean muscle mass.

Taking the time to warm up is a simple way to prevent injuries and to improve performance. The word "warm-up" means exactly that, because body temperature needs to be raised by approximately two degrees Fahrenheit from the start of the warm-up to the beginning of the game proper, according to Paula Anderson in her article, "The Active Range Warm-Up" for Idea Fitness Magazine.

"The increased body temperature makes the muscles more pliable, releases joint fluid, allows for a gradual rise in blood pressure and heart rate, and quickens nerve transmissions."

Warm-ups can be general or specific. A general warm-up will use movements that are not related to the sport but will make the body warmer. Riding a stationary bike, doing knee lifts and arm circles and such are examples.

A specific warm-up will use low-intensity movements that mimic the sport. Lower extremity examples for badminton would include jogging forwards and backwards, shuffling from side-to-side, squatting and lunging.

Eufemio gives an example for the upper extremities: "Players will start a few feet behind the net, between the net and the service line, and hit lightly to each other for around one to two minutes. Then they move to the service line and hit for another one to two minutes. This goes on until they reach baseline." There are many other examples that you can get by going to badminton websites.

A general warm-up is better than none, but a specific warm-up is the best because it is more functional and is a more accurate rehearsal for the game to come.

Static stretching, or holding a stretch motionless for 10 to 20 seconds, has fallen out of favor as a warm-up component since current research has found that it does not prevent injuries, does not help raise body temperature, and is not functional physiologically or psychologically as a rehearsal activity.

In 2000, Ian Shrier of McGill University in Canada reviewed all the clinical and basic science evidence on stretching. His conclusion: "Pre-exercise stretching to prevent injury is now part of the sport culture and will likely continue to be for a long time, despite scientific evidence to the contrary. This is unfortunate because many people have limited time for exercise, and the time used for pre-exercise stretching could be better used for warm-up or regular exercise."

In a study done on marathon runners, researchers found that the runners who stretched statically during the warm-up actually had higher injury rates than the runners who didn't stretch. A logical reason for this is that the stretching group wasted their time doing static stretches rather than concentrating on movements that would gradually raise body temperature. Thus, their bodies were not warm enough when the race began.

Based on current research, the "right" way to warm up is to do low-intensity full body movement similar to your desired exercise or sport format for about 10-15 minutes. This satisfies the two requirements for an appropriate warm-up-increasing body temperature gradually and specifically "rehearsing" the body for the more vigorous movement coming.

Please note that it is only the benefit of static stretching during the warm-up that is being questioned. Based on available scientific evidence, static stretching after exercise is still considered a valid means of improving or maintaining flexibility to prevent injury. It is simply a question of timing.

Get a checkup before playing. It's a good idea to get a checkup before seriously getting into a sport like badminton.

A leisurely backyard game played on a Sunday afternoon by four relatively unfit players is not usually a problem. But playing three to six times a week with competitive opponents increases the risk of injury.

And if you think that only professional players are competitive, think again. Some of the most competitive players in any sport are those in office inter-department or subdivision tournaments when egos get the better of good judgment. Just like association or country club elections can be as dirty and intense as national elections, these small-time tournaments can be just as passionate as professional big-name events.

If you are over 40, go see a cardiologist and sports medicine doctor. Younger players can still benefit greatly from a visit to a sports medicine or orthopedic doctor. The doctor can tell you if you have a muscle imbalance between your quadriceps (front of the thigh) and hamstring (back of the thigh) that could predispose you to a knee injury. He can tell you if one leg is shorter than the other, which could lead to a back injury.

The time and money spent consulting with a sports medicine doctor will be far less than the time and money you will have to spend for physical therapy or surgery if you get injured.

Article was written by Tina Juan

C3MYXJUND6M7 

Playing badminton is such a fun experience. It’s just a simple game but it could give you the awesomeness you want to experience. I started playing badminton in high school and still continue now that I am working as an IT professional, for an IT company. Luckily, the company that I am currently employed have a fitness day twice a month, thus this gives me an opportunity to play badminton together with my office mates. Not only do I play badminton twice a month, with my co-workers; I also play it with my relatives during weekends. So here are my 5 reasons why you should play badminton.

Reason 1: Physical Fitness

Playing badminton makes your body physically fit. This game burns fat. Yes, Body Fat. If you like to sweat a lot then play badminton and you’ll get what you want. Even if you eat a lot, if you regularly play this game you don’t have to worry about getting fat. This game helps us take care of you body as well as keep us away from sickness and other irrelevant vices.

Reason 2: Fighting Fat & Diseases

Playing badminton has a lot of health benefits, and the number one health benefit that you can gain in playing badminton is that it increases your life longevity. Yes, it will help us to live a longer life. It reduces the risk of heart disease, diabetes and obesity. Also this game gives us good cholesterol that we need in our body.

Reason 3: Social Life

If you play badminton, you’ll get to have lots of friends. In a badminton court, there are a lot of players that you could get along with. These people could also give you tips so that you could play as well as them.

Reason 4: Speed / Reflex / Intelligence

Badminton increases your speed and improves your reflexes. This game is a fast paced game. That’s why players need to be attentive and powerful all the time. Intelligence is also a factor since players must know how to deceive their opponents in every shot so they could win the game. Thus if you play badminton, it will help you develop your agility, strength and intelligence.

Reason 5: Fun and Enjoyment

FUN! FUN! FUN! This game is so cool that it gives you the fun that you need. If you play the game seriously, then you’ll seriously have a great fun. This game gives you happiness and satisfaction.

Reason 6: Badminton Benefits Summary

Playing Badminton has a lot of health benefits. In fact studies show that if you play badminton, your life’s longevity improves by at least 2 years and it will make your body a lot healthier. This shows that if you play badminton regularly (at least 30 minutes a day after adequate warm up) you could achieve these optimal health benefits.

Playing badminton increases your HDL (High-density lipoprotein) which carries the good cholesterol of our body, thus it reduces the risk of having heart disease. Moreover, playing badminton also decreases one’s blood pressure as much as 11/8mm Hg. This is very helpful, especially for those hypertensive individuals, since it will help them avoid stressing their heart too much. In addition, playing badminton also decreases the production of sugar by our liver.  This helps us avoid certain sicknesses, such as diabetes.  Likewise, playing badminton also helps us to avoid obesity and other diseases related to obesity. Like diabetes and hypertension. It helps players burn body fat by about 7%, thus it really helps them lose weight fast and naturally. Lastly, playing badminton can improve one’s cardio respiratory fitness which helps improve stamina, give longer endurance, increase energy, and give a better sleep,  making one feel a lot happier. In short, it improves ones whole wellbeing.

To sum it up, playing badminton give us an edge over others. It reduces our risk of having terrible sickness and complications. Indeed, this game not only makes us physically healthy but also helps improve the quality of our life. So enjoy playing badminton and seriously have fun!

Article was quoted from ebadmintonrules.com

Badminton is frequently compared to tennis. The following is a list of uncontentious comparisons:

• In tennis, the ball may bounce once before the player hits it; in badminton, the rally ends once the shuttlecock touches the floor.
• In tennis, the serve is dominant to the extent that the server is expected to win most of his service games (at advanced level & onwards); a break of service, where the server loses the game, is of major importance in a match. In badminton a server has far less advantage, and is unlikely to score an 'ace' (nonreturnable serve).
• In tennis, the server is allowed two attempts to make a correct serve; in badminton, the server is allowed only one attempt.
• In tennis, a let is played on service if the ball hits the net tape; in badminton, there is no let on service.
• The tennis court is larger than the badminton court.
• Tennis rackets are about four times as heavy as badminton rackets, 10-12 ounces (approximately 284-340 grams) versus 2-3 ounces (70-105 grams). Tennis balls are more than eleven times heavier than shuttlecocks, 57 grams versus 5 grams.
• The fastest recorded tennis stroke is Andy Roddick's 153 mph (246 km/h) serve, whereas the fastest badminton stroke was Tan Boon Heong 's 261.6 mph (421 km/h) recorded smash.

Comparisons of speed and athletic requirements

Statistics such as the smash speed, above, prompt badminton enthusiasts to make other comparisons that are more contentious. For example, it is often claimed that badminton is the fastest racket sport.  Although badminton holds the record for the fastest initial speed of a racket sports projectile, the shuttlecock decelerates substantially faster than other projectiles such as tennis balls. In turn, this qualification must be qualified by consideration of the distance over which the shuttlecock travels: a smashed shuttlecock travels a shorter distance than a tennis ball during a serve. Badminton's claim as the fastest racket sport might also be based on reaction time requirements, but arguably table tennis requires even faster reaction times.

While fans of badminton and tennis often claim that their sport is the more physically demanding, such comparisons are difficult to make objectively because of the differing demands of the games. No formal study currently exists evaluating the physical condition of the players or demands during game play.

Comparisons of technique

Badminton and tennis techniques differ substantially. The lightness of the shuttlecock and of badminton rackets allow badminton players to make use of the wrist and fingers much more than tennis players; in tennis the wrist is normally held stable, and playing with a mobile wrist may lead to injury. For the same reasons, badminton players can generate power from a short racket swing: for some strokes such as net kills, an elite player's swing may be less than 5 cm (2 in). For strokes that require more power, a longer swing will typically be used, but the badminton racket swing will rarely be as long as a typical tennis swing.

It is often asserted that power in badminton strokes comes mainly from the wrist. This is a misconception and may be criticized for two reasons. First, it is strictly speaking a category error: the wrist is a joint, not a muscle; the forearm muscles control its movement. Second, wrist movements are weak when compared to forearm or upper arm movements. Badminton bio-mechanics have not been the subject of extensive scientific study, but some studies confirm the minor role of the wrist in power generation, and indicate that the major contributions to power come from internal and external rotations of the upper and lower arm. Modern coaching resources such as the Badminton England Technique DVD reflect these ideas by emphasizing forearm rotation rather than wrist movements.

Distinctive characteristics of the shuttlecock

The shuttlecock differs greatly from the balls used in most other racket sports.

Aerodynamic drag and stability

The feathers impart substantial drag, causing the shuttlecock to decelerate greatly over distance. The shuttlecock is also extremely aerodynamically stable: regardless of initial orientation, it will turn to fly cork-first, and remain in the cork-first orientation.

One consequence of the shuttlecock's drag is that it requires considerable skill to hit it the full length of the court, which is not the case for most racquet sports. The drag also influences the flight path of a lifted (lobbed) shuttlecock: the parabola of its flight is heavily skewed so that it falls at a steeper angle than it rises. With very high serves, the shuttlecock may even fall vertically.

Spin

Balls may be spun to alter their bounce (for example, topspin and backspin in tennis), and players may slice the ball (strike it with an angled racket face) to produce such spin; but, since the shuttlecock is not allowed to bounce, this does not apply to badminton.

Slicing the shuttlecock so that it spins, however, does have applications, and some are particular to badminton.

• Slicing the shuttlecock from the side may cause it to travel in a different direction from the direction suggested by the player's racket or body movement. This is used to deceive opponents.
• Slicing the shuttlecock from the side may cause it to follow a slightly curved path (as seen from above), and the deceleration imparted by the spin causes sliced strokes to slow down more suddenly towards the end of their flight path. This can be used to create drop shots and smashes that dip more steeply after they pass the net.
• When playing a net-shot, slicing underneath the shuttlecock may cause it to turn over itself (tumble) several times as it passes the net. This is called a spinning net-shot or tumbling net-shot. The opponent will be unwilling to address the shuttlecock until it has corrected its orientation.

Due to the way that its feathers overlap, a shuttlecock also has a slight natural spin about its axis of rotational symmetry. The spin is in a counter-clockwise direction as seen from above when dropping a shuttlecock. This natural spin affects certain strokes: a tumbling net-shot is more effective if the slicing action is from right to left, rather than from left to right.

Article was quoted from Wiki