Can’t play? Perfect. The great thing about badminton is that as a novice, you’ll burn more fat. “During top level games the rallies only last between 6 and 10 seconds, so the volume of work is a lot less than training,” says Andy Allford, strength and conditioning coach for Badminton England. Questionable racket skills mean longer rallies. Longer rallies mean more hapless skittering. And that translates to a better workout.What’s more, as a beginner, you’ll quickly become an aficionado of the clumsy lunge – pounding your glutes. That lithe blonde on the court nearby might not be impressed by the finesse of your endless lurching – but at least you’ll look good from behind when she goes to take a drink.
Tone up
Your heart rate will be working at an impressive 80% of its maximum as you chase that feathered cone around the court, but badminton is not solely about cardio. “Your abs are very important as they help you hold positions on court and also generate the power in your shots,” says Olympic mixed doubles silver medallist Nathan Robertson. Stretching while maintaining precise control of the racket head means a great workout for your core – and you’ll also be blitzing your calves and quads through constant jumping and changes of direction. “The shoulder musculature is probably the most used in the upper body through playing so many shots,” says Robertson – though your triceps and biceps will also get a decent pummelling. Especially when you perfect your smash. Support your progress
As you improve your game, you may wish to complement your badminton work with some supportive gym work. “Good strength exercises are squats, deadlifts, split squats, calf raises and generally any back work to offset the predominant use of the front of the shoulder,” says Allford. “Simple ab curls and back extensions are also useful starting exercises for abdominal and back strength before you get onto specific rotational power work using medicine balls.” If you get good enough to compete at a decent level, you can find yourself covering three miles in a single game – and that gut, of course, will have long since vanished.
Words by MH's Ed Vanstone
Source: http://www.menshealth.co.uk/fitness/sports-training/blast-your-belly-badminton-419676?click=main_sr
