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Badminton is a recreational sport as though you don't have enough stamina to keep up. This may be because you're repeatedly using muscles for unaccustomed motions, or it may be because you are not in optimal physical condition. Badminton moves are similar to tennis moves. If you were to train to be in good condition for tennis, badminton stamina would increase, too.

Cardio Conditioning

• Take spin classes at your local fitness center or ride a bike. Get your heart rate up into aerobic zone for at least 2 hours per week. This will increase the strength of your heart and capacity of your lungs.

• Work out on an elliptical machine or go cross-country skiing if you can. These exercises develop the arm and leg muscles needed for badminton while strengthening the heart.

• Walk or run daily. Start slowly at first, walking for 20 minutes per day. As you gain strength, stamina will increase. Since badminton players do a lot of sidestepping and backpedaling, work out those muscles by walking in intervals sideways and backward on a slow treadmill.

Flexibility and Strength Conditioning

• Lift weights for upper body conditioning. Focus on wrists, arm and shoulder exercises. Curls and push-ups strengthen the entire upper body. Make sure to include the shoulder exercises that strengthen the upper back for fluidity of motion, too.

• Exercise to increase abdominal muscles and to prevent back injury. Badminton requires core strength because movements are quick and stance is controlled. Sit-ups or crunches will help.

• Practice yoga. Flexibility is key to maintaining stamina so that overstressed muscles won't fatigue while playing badminton. Practice sun salutations for spine flexibility. Practice moving from the triangle pose through the warrior series. Increase lung capacity by doing deep breathing exercises as part of your yoga practice.

Nutrition

• Maintain a healthy weight. The more fat your body has to carry around, the sooner you will tire. Cut out junk food that creates lethargy.

• Eat to gain energy. A balanced diet consisting of vegetables, whole grains and proteins will increase strength, and consequently, stamina.

• Quit smoking. Do not drink alcohol to excess.

Article was quoted from ehow.com

Many know badminton as a beach entertaining sport. But real badminton is a serious Olympic sport requiring much tension, agility, good reaction, staying power, perfect coordination. The flight of the shuttlecock (a missile of cork and goose feather that players volley across the net) has been recorded at speeds of 332 kilometers per hour. Badminton is the world’s fastest racket sport. The speed of the rally during a professional game reaches 0,7 hits per second. Badminton is included to the astronaut training program. One can spend hours playing this game and not noticing the time – this is how one can fall in badminton.

Badminton helps get rid of body fat

Badminton is a very dynamic sport kind. It trains different muscle groups of the player. First of all, a badminton player moves with half-bent knees and chase steps. During this the inner and outer thighs, buttocks and calf muscles are permanently working. Such areas as inner and outer thighs and buttocks are all women’s problematic zones and are often chosen by body fat, cellulite and stretch marks as a home. These parts need hours of work at the gym. Badminton is also effective for it, but many times more exiting. You run, jump a lot, think, have fun and at the same time lose weight.

While a badminton player is hitting a shuttlecock with the racket, both arms work: the one, surely, to hit and the other services as a counterbalance. The hit can be from very light to really strong and hitting the shuttlecock to the bottom in a fraction of a second in a jump (smash). The hits themselves help to get rid of so-called waving arms. For some this might appear familiar: you raise your hand to wave, but when your hand stops waving your triceps still does for some time. This is unpleasant for every woman, and badminton develops these muscles too. During the game your shoulders and neck also work and muscles, which stay motionless for hours at the office, develop. This provides more blood supply for the brains.

And what about the belly? When a player tries to hit the shuttlecock from different corners of the court, it’s important to be flexible and to be able to span. When spanning, you strengthen your abdominal muscles and thus make them tucked and burn the belly fat. This means, you look more beautiful!

The goal of the game

The goal of the game is not to valley the shuttlecock over the net as long as possible. The main thing is to send the shuttlecock across the net to the area on your opponent‘s court part, where it’s uneasy for him to hit the shuttlecock back. The game has its own rules and scoring, which are not difficult. Also, badminton is one of the three most muscle loading playing sports: after some minutes of an intensive game the player starts to sweat and burn body fat. By the way, the fixed record of the hits number in one match has reached 19725.

Body weight loss

Badminton is perfect for the body weight loss: players have been known to cover more than six kilometers in a single match. Summing up all the jumps, the total jump track can achieve 1 kilometer. You could jog these 6 kilometers, but running is too boring in comparison with badminton, with is a great combination of jumps, runs, starting speed-ups. And all physical load is submerged by hazard, emotions and feelings caused by such active games.

How to play badminton

Badminton is played single to single, double to double or mixed double (woman + man in the same team). During a doubles you develop team work skills with your partner and learn to understand each other better. That’s why badminton is recommended to couples. By the way, badminton is one of a few sport kinds where a woman and a man can play together. Thus, badminton develops not only muscles, but also in some measure forms your mental beauty, trains your head: during a game you should permanently be on the stretch, think and react very fast. These skills are really important not only in sports.

Article was quoted from Genius Beauty

Many badminton players struggle with deciding what event to play. Some choose to stay in their comfort zone, while others select the event at which they’re most skilled. As a player who has little competitive experience, you should not be afraid to try different events. This doesn’t mean playing one or two singles games, but actually focusing your efforts on enjoying and improving yourself. This guide will detail some valuable attributes to have for each event. But remember, there is absolutely nothing stopping you from trying it all.

Singles

Although singles is played at a slower pace than doubles, it is a much more grueling event. Singles requires excellent footwork, stamina, and determination. Covering an entire court by yourself is not an easy task, and you must do it with efficiency. This is where having impeccable footwork technique is absolutely critical. If you cannot play at your peak for three whole games, then you’re essentially forfeiting any matches where you split. On that same note, there are no breaks during a singles rally because you are responsible for every shot that comes over the net. Below are some attributes that can be especially beneficial for singles players:

• Excellent footwork technique
• Consistent shot execution
• Solid short and long serve
• Exceptional stamina
• Never-say-die attitude

Of all of these attributes, attitude is easily the most important and unique to singles. As the lone person on your team, only you are able to get yourself out of a mental or physical funk. Maintaining a positive attitude while being able to think clearly are valuable assets to have during a singles match. If you’ve already given up in your head, then your body will reflect a similar losing attitude, which practically guarantees you a loss. If determination and perseverance are your strong suits, then singles is certainly worth a shot.

Doubles

Doubles play is normally very offense-oriented, which makes it a great choice for aggressive, hard-hitting players. The rallies are usually paced by powerful smashes and quick drives. This sort of exchange favors players with fast reactions and superior hand-eye coordination. Here are some attributes that are particularly useful for doubles players:

• Quick reactions
• Strong smash and smash returns
• Excellent shot placement
• Proper doubles rotation technique
• Precise backhand service

Knowing doubles rotation is completely different from knowing how to do footwork. Although footwork is necessary to carry out doubles rotation, knowing where and when to go is key to being an adequate doubles player. Incorrect rotation will likely lose your team a point every time. As part of a two-person team you are basically responsible for half of the court at all times. This means you must be in proper position to cover your half while your partner is doing the same. Fortunately, doubles rotation is a fairly easy skill to learn and refine, if yours needs improvement.

Mixed Doubles

Mixed doubles can be tricky to define because there are many styles that mixed players can play, and they require fairly specific skill sets. For simplicity’s sake, traditional mixed style will serve as the example for mixed doubles. Here, the female partner mostly plays in the front while the male partner plays in the back. This is an offensive formation that leaves a traditional mixed team vulnerable to half-court shots on the side. As such, it’s especially important for mixed players to be able drive and drop well in order to set themselves up for a big smash or an easy net kill. These characteristics are well-suited for mixed players:

• Quick reactions
• Excellent drives and drops
• Decent placement
• Attacking mentality
• Reliable short and long backhand serve

Having the option of hitting a short or long backhand serve can make mixed games much easier. A majority of mixed teams play in a traditional mixed formation. Knowing this, you can push each player out of position by serving long to the female partner and short to the male. By forcing players to play out of position, they will likely hit poor returns simply because they are unaccustomed to it.

Try Before You Decide

Although most players have tendencies to naturally excel at one event or another, remember that you are not restricted to playing only one. Tournaments typically allow players to sign up for up to three events as long as they are eligible. This means if you really can’t decide, you should experiment with each event before dismissing it. Also, by playing all of the events, you will naturally become a more balanced player with fewer weaknesses. Even if you already excel at one event, there is nothing stopping you from excelling at all of them.

Article was quoted from isport.com