How many calories does playing badminton burn?

How many calories does playing badminton burn?

Badminton is a sport that not only helps to lose weight effectively but also brings a lot of health benefits. So how many calories does badminton burn? Please refer to the article below to answer these questions.

I. How many calories can be burned in an hour of playing badminton?

Playing badminton can help burn up to 480 calories per hour, more than most other sports. This is because players have to run and jump a lot, so the process of burning calories will be faster. If you maintain exercise for 3-4 weeks, you can lose 1kg/month.

II. Why does badminton help lose weight effectively?

1. Burn calories

Badminton is like HIIT exercises. This is a combination of short high-intensity workouts with low-intensity exercises that require you to move around the court to catch the ball.

People who are new to badminton often will not burn as many calories as a professional player because they do not know how to move quickly and jump to pick up or hit the shuttlecock. For casual players, they can burn about 300 calories in 1 hour, while professional players can burn more than 400 calories.

2. Stimulate drinking more water

Playing badminton will make the body sweat more, thereby stimulating players to drink more water. Drinking enough water will help maintain physical activity, increase metabolism, feel less hungry and eliminate toxins from the body. All of these are important for long-term weight loss.

One note is to drink water before meals and drink cold water because the body will absorb cold water faster as well as promote faster metabolism. At the same time, you should drink filtered water instead of carbonated soft drinks to avoid affecting the effectiveness of the weight loss process.

3. Stimulate the heart to beat faster

Badminton is a high-intensity sport so it gets the heart beating faster and helps put the body in a fat-burning zone. The formula for calculating your heart rate to get your body into the calorie-burning zone is: 220 – (your age) x 0.6 (or 0.7)

For example, a 25-year-old man would need 220 – 25 = 195. Then take 195 x 0.7 = 136.5 or 195 x 0.6 = 117. Thus, he needs a heart rate of 117. – 136.5 beats per minute to bring the body into the fat burning zone.

In addition, the heart rate required to enter the fat-burning zone will decrease with age and each person will have a certain heart rate limit. Therefore, if you exercise too much, it will reduce the efficiency of fat burning, and may even cause injury to the body.

4. Burn calories post-workout

When you play medium to high intensity badminton, your heart rate will be higher than normal even at the end of the match. This phenomenon is known as "afterburn," meaning the body continues to burn calories for several hours after a workout.

The higher the intensity of the exercise, the faster the heart rate, the more effective the subsequent calorie burning process will be. However, there is no minimum time to achieve this effect, as long as you exercise with reasonable intensity, just 30 minutes can effectively burn calories.

5. Toned muscles

Playing badminton will help burn excess fat and is very good for calves, hamstrings, buttocks, toning the biceps, arm and back muscles, thereby helping to reduce body fat, including belly fat. If you want to lose belly fat fast, you should play badminton from 30 minutes to 1 hour.

6. Increase metabolism

Sweating a lot helps the body get rid of toxins and improves cardiopulmonary function. In other words, when playing badminton regularly, the body will naturally form the habit of sweating, thereby increasing the proper metabolic rate and supporting easier weight loss.

7. Make weight loss fun

Badminton is a fun sport, you can even make friends with many new people. At the same time, each win will create a motivation to keep you playing for a long time. Because when people like something, they tend to do it more often and consistently.

III. Some notes to limit injuries when playing badminton

Warm up well before playing to soften the joints and warm up the body. This will help avoid unnecessary injuries.

Should choose a racquet with good quality, tension, weight and grip

Choose a ball with stiff and straight feathers, evenly spaced feathers for a stable flight trajectory

Choose shoes with suitable cushioning because players will have to run and jump a lot. A comfortable shoe

Choose shoes with suitable cushioning because players will have to run and jump a lot. A comfortable pair of shoes will help minimize injuries to the feet.

Overall, badminton not only helps with weight loss, but also brings many health benefits.