BADMINTON
This page is about how to improve a badminton player by using specific exercise, diets and medicine programs.
There are three energy systems how an athlete get their energy:
- ATP energy. ATP energy is the energy we stored in the mitochondria. Every time we used ATP energy, it will become ADP (adenosine diphosphate). ADP energy can be recycled back into ATP energy. During a badminton competition, ATP energy used when a badminton player performed a jumping smash which is a very deadly badminton technique that makes the opponent difficult to counter it. Unfortunately, ATP energy can only be used for actions that only last for about 1-2 seconds. But if we train our muscle, it can last for about 6-9 seconds.
- Anaerobic respiratory. Anaerobic respiratory gets the energy from the glycogen we got from the carbohydrate food and then turns it into lactic acid and ATP energy. It doesn't require oxygen to do this respiratory system. It can produced ATP faster than the aerobic respiratory but it can't produce more ATP than aerobic respiration. This happens in the cytoplasm. The energy produced by the anaerobic respiration can only be used for actions in short duration.
- Aerobic respiratory. Aerobic respiratory gets the energy from glucose and oxygen transformed into ATP. This process will start after 3 minutes exercise. This produces more ATP than the anaerobic respiratory but it takes more time than anaerobic respiration to produce ATP. This energy can be used for a long duration.
Now let's discuss how to improve the performance of a badminton athlete through exercises in science.
Exercises
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A badminton player must get some exercises so they can play well on a competition. But before exercise, a player must do some warm-ups at least for 3 minutes because when we start exercises, we still used the ATP energy stored from our body. ATP energy lasts for about 20-30 seconds. After we use ATP energy, we start using anaerobic respiratory until 3 minutes. Anaerobic respiration is creates ATP energy without using oxygen but using the glucose from our body then change it into lactic acid and ATP energy).
In this page, we divided the exercises into the three main parts to be improved which are:
- Muscular strength. Muscular strength means our muscle power to do powerful shots or high jumps such as smash and jumping smash.
- Muscular endurance. Muscular endurance means how long our muscle can endure in contraction during tournament match before it goes fatique.
- Flexibility. Flexibility means our joints and body can be flexible to any directions and this can decrease the risks of injuries in the joints and the muscle areas.
Here are some of the exercises that a badminton player should do:
Exercise that can improve muscular strength:
Badminton Strength Exercise Training Education
Perform shoulder presses, chest presses and rows to improve our upper body strength. To minimize the risks, perform medial and lateral shoulder rotation exercises using resistance bands.
Badminton players must master this exercise for building leg strength, ankle, endurance, and improve the quality of wrist motion.
By using rope skipping, a badminton player can endure a long run in a game. This exercise can also improve our muscular leg strength to jump high in order to perform a deadly jumping smash which is very difficult for the opponent to counter the attack. But we need to do this in routine or it won't have any effects.
By using rope skipping, a badminton player can endure a long run in a game. This exercise can also improve our muscular leg strength to jump high in order to perform a deadly jumping smash which is very difficult for the opponent to counter the attack. But we need to do this in routine or it won't have any effects.
Some exercise for rope skipping:
Session 1: 3 x 30 seconds and 5 x 25 seconds
Session 2: 5 X 25 seconds and7 X 20 seconds
Session 3: 7 X 20 seconds and 5 X 30 seconds
Session 4: 3 x 30 seconds and 3 X 40 seconds
Exercises that can improve muscular endurance:
The player run for 40-60 minutes of exercise with vary speeds.
The benefit of doing this exercise is so the player can cover the whole court for a long time to catch the ball without feeling so much exhaustion (have a lot of stamina). Not only that, this exercise is also good for our health and body.
But to jog, we need a pair of shoes needed for jogging. There are different type of shoes needed for different activity. There are shoes designed only for basketball, or for soccer.
The benefit of doing this exercise is so the player can cover the whole court for a long time to catch the ball without feeling so much exhaustion (have a lot of stamina). Not only that, this exercise is also good for our health and body.
But to jog, we need a pair of shoes needed for jogging. There are different type of shoes needed for different activity. There are shoes designed only for basketball, or for soccer.
Badminton Shadow Exercises
The badminton player get in the middle of the court. Then the player start running forwards, backwards, and go back to the middle spot. After that the player start running again sideways and return to the middle spot. Finally the player run diagonally and go back to the first spot.
The reason a badminton player should do this exercise can improve footwork, speed, and endurance. This is a routine exercise so that the player can cover the whole court without feeling so much exhaustion.
A badminton player must master this exercise to win in the competition.
Exercise that can improve flexibility of an athlete:
Flexibility exercise is one of important exercise. Players with flexible body can avoid serious injury in the muscle and joint areas. Stretching exercise is good for flexibility.
Susi Susanti, her body is so flexible even she can perform a split during a badminton match.
Benefits and Limitations of my exercises program
The benefits of these exercise program are focus on improving the muscular strength, endurance, and flexibility. In the exercises section, we give all exercises on improving the muscular strength, endurance, and flexibility. We also give some other good effects of doing these exercises. For example, the flexibility exercise. By doing this exercise, our body and joints will become flexible and the more flexible our body was, the lower the chance of getting serious injury in the muscle and joints.
The limitations of my program are I don't focus on how to improve the speed of an athlete. Actually, speed is one key to win a badminton competition because in the badminton competition, we need a fast speed to chase the ball and counter them. Without speed, we will having difficulties in chasing the ball. The second limitation of my exercise program is some of the exercises don't have the duration of doing the exercise. If we don't know the duration of doing the program, then we don't know how long are we going to do the exercise. We might do the exercise too much or too little so it's can affect our performance too. Too little exercises don't improve an athlete much. Too much exercises can also damage our body.
How this program affect the social and economy?
This exercise program, if successful, it will affect the social and economy of a country including Indonesia.
Exercises is good for people's health and by doing exercises, number of overweight people will decrease. Being a fat person isn't good for their health because fat can block the path of blood in blood vessel and if the path is blocked, the person will die because the cells don't get oxygen and nutrition.
By doing exercises, the number of healthy people will increase and people don't have to buy medicines again to cure themself from diseases. This is good for economy because will less spending on medicines and doctors.
Physical exercises need energy from foods we eat. By choosing the right food, we are able to obtain energy efficiently and effectively.
Diets
A badminton player must have a balanced diet so they can play well during a competition. The use of having diets is to increase the energy for badminton players so they can play well on a tournament. Normal people and an athlete has different balanced diets because athlete need to consume foods that can increase their performance during the competition. Here are some diets recommended for a badminton player:
Eat some carbohydrates
Carbohydrates are the main source of energy in a diet because carbohydrate can change into ATP in just one to two hours. It can change into ATP faster than fat and protein. Our body can't store a large amount of carbohydrates in the body and during exercise we need carbohydrate to burn up with oxygen into energy so we need to select carbohydrate-rich foods such as breads, rice, potatoes, pasta, fruit, and milk/yoghurt.
Don't opt for energy bars, sugar, jam, honey, syrup, sweets because even though they're carbohydrate-rich foods, they are low in vitamins. So don't only pick foods that contains lots of carbohydrates but contains no vitamins.
Eat low fat proteins
Besides carbohydrates, we also need to consume protein for strength, growth, and muscle build. The amino acids broken down from protein can help our bones to be strong. Meat and fish are some examples of protein-rich foods.
Don't eat too much fat
Eating fat is good because fat have the same function like carbohydrates but usually fat will be stored in our body for spare energy. Don't eat too much fats because too much fats can make us overweight and it can lead us to two types of diseases such as diabetes and high blood pressure. Too much fats can clog our circulatory system and can block the blood vessels.
Eat fruits and vegetables
Fruits and vegetables contains a lot of vitamins and minerals needed to release the energy from fats, carbohydrate, and protein. Vitamins and minerals can also protect us from diseases and aid in absorption of nutrients.
As a general rule, in a plate of food, 1/2 to 2/3 are carbohydrate-rich foods, with 1/3 portion rich foods, and the rest as fat. Choose high carbohydrate foods and low fat protein foods. It is advisable to have snack between meals and after training or during a match to aid recovery.
Benefits and Limitations of this balanced diet program
The benefits from this balanced diet program is that not only describes which type of food should a badminton athlete choose but also explained how much should we consume this type of food. This program also mentions which food that we shouldn't take because they contains only carbohydrate or protein, without the vitamins or minerals.
The limitations of this balanced diet program is that this program doesn't differentiate between skinny people and fat people. Skinny people could take more carbohydrates and fat but fat people couldn't. Too much fat can create clot in their circulatory system. Fat people shouldn't eat much carbohydrate and fat.
How this program affect social/culture and economy?
This diet program, if successful, can affect the social/culture and economy of a country including Indonesia.
How this program affect social/culture and economy?
This diet program, if successful, can affect the social/culture and economy of a country including Indonesia.
If this diet program to improve muscle strength is successful, it will change the people's eating habit. They will consume more protein to enlarge and strengthen their muscles. This protein means meats such as fish, pork, and beef. This will change the social eating habit.
This program may be difficult to implement in India because most people are vegetarian. In India, most people are vegetarians and they don't eat beef and pork because it was prohibited by the Hindu religion except in the northern area of India. In northern India, people don't think cow was prohibited to be eaten by the religious so they're fine consuming the beef and pork.
In the diet program above, it is mentioned that an athelte shouldn't eat too much fat foods because fat can lead them to diabetes and fat can block the path of blood in the blood vessel. This will have an impact on the economial world. Foods that contains fats like butter, cheese, ice cream, etc will have less buyer and their business can slow down.
Medicines
An athlete's performance can also be improved by consuming medicines and drugs. However, not all drugs can improve an athlete's performance, but they harm our body. So don't pick random drugs without have an idea what is their use.
Badminton players require vitamins like thiamine, riboflavin, niacin, and minerals like iron to utilize the additional calories they need during a match. They can obtain these vitamins from fresh fruits, vegetables, greens, eggs, etc.
There are also some medicines or drugs or vitamins that are prohibited in a badminton match. One example is steroid clenbuterol.
Zhou Mi, bronze medalist for China at the Athens Olympics in 2004, was banned from badminton because steroid clenbuterol was found in her urine. It is said that steroid was banned in the badminton competition because clenbuterol is a fast fat-burner which means any fats can be burned into energy and this can increase the her energy during a match but the person can be attacked easily by the insomnia and they can also experienced muscle cramps
Badminton players require vitamins like thiamine, riboflavin, niacin, and minerals like iron to utilize the additional calories they need during a match. They can obtain these vitamins from fresh fruits, vegetables, greens, eggs, etc.
There are also some medicines or drugs or vitamins that are prohibited in a badminton match. One example is steroid clenbuterol.
Zhou Mi, bronze medalist for China at the Athens Olympics in 2004, was banned from badminton because steroid clenbuterol was found in her urine. It is said that steroid was banned in the badminton competition because clenbuterol is a fast fat-burner which means any fats can be burned into energy and this can increase the her energy during a match but the person can be attacked easily by the insomnia and they can also experienced muscle cramps
Zhou MI, China's bronze medalist at the Athens Olympics 2004, was caught doping after found steroid clenbuterol at her urine sample.
Benefits and Limitations of this medicine program
The benefits from this medicine program is that people can gain vitamins without using medicines. They can gain vitamins by eating fresh fruit and vegetables. Fresh fruits and vegetables are better than using medicines because medicines are chemical, and we don't if the medicines have side effects that haven't been discovered yet.
The limitations of this medicine program is that those people who don't consume vegetables or fruits can't obtain the vitamins that were mentioned above. They will have to buy vitamins needed for their body. Not all vitamins is cheap.
How my program affect social/culture and economy?
This medicine program, if successful, can affect the social/culture and economy of a country including Indonesia.
This medicine program can have impact on the economy. In this medicine program, players were required to consume vitamins, except for steroid medicines. Vitamins that were mentioned above can be obtained from fresh fruits and vegetables.
If this program is successful, then people don't need to buy medicine to improve their performance in sports. They only need to consume fruits and vegetables to get the vitamins that were mentioned above. This will affect the economical world of pharmacy industry, which will slow down because less people use medicines for improving performance in sports.
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