 Most
of the racquet games require a combination of stamina, power, strength, endurance
and short bursts of running ability. Racquet games involve short bursts of explosive
exercise such as fast running back and forth and also laterally, jumping or swinging
the racket. The recovery period between points is very limited, especially with
regard to squash and badminton.
Racquet sports require you to be fit and in a good shape to play rather than a
way of getting fit and shaping up. One has to be really fit to play sports to
reduce the risk of injury.
Avoiding Injury
Actually, for all the racquet sports like squash, badminton and tennis, you should
have a minimum level of physical fitness. A good way to get fit would be to take
up running to build stamina and maybe an exercise like yoga to improve flexibility.
But do these first. Also make sure when you do start playing that you warm up
and stretch before playing.
Only when you have a decent level of fitness and are in proper shape you can look
to racquet sports for increasing your fitness and losing weight. It is imperative
that some pointers be kept in mind while playing to avoid injury.
1.You should drink water during breaks to rehydrate your body. It is very important
to move, because sudden sit will make feel bad.
2. If you feel tired and wish to stop, then stop playing and drink water. But
don't sit, walk slowly around and breathe
3. Play the game as long as you enjoy and don't push yourself unnecessarily
to the limits of your endurance.
4.Build up momentum gradually with proper training being taken before the start
of play.
5.Use proper protective equipment such as eye protection for squash
6.Make sure that the racquet you have selected suits you and is the correct
weight and grip size
7.Learn the correct technique of playing from a qualified coach and practice
the technique before playing games.
8.Always warm up before play with stretching exercises as it starts to direct
blood flow to the concerned muscles.
How Often Should I Play?
The answer is three times a week is enough. You can play everyday if you start
enjoying it, but it is advisable to rest twice in a week. To find out whether
you have played enough, check for sweating which starts after around five ten
minutes of playing which is an indication of fat burning.
Squash is a fast-paced game and you can burn up anything around 600-800 calories
per hour depending on the game. But one just has to take care about taking proper
precautions before starting out a game .The sudden bursts of sprinting ,explosive
nature of the game, stray racquet swings , collisions with players or walls
etc can make players vulnerable to injury. There is no doubt that a good game
of squash is good for your heart and a nice workout on the court is beneficial
to your cardiovascular system.
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