The total energy consumption of badminton has an important relationship with the duration. The energy consumed by the human body in exercise can be several times to dozens of times that of sitting still. Research shows that long-term regular exercise can improve the basal metabolic rate in a quiet state. So after you choose to play badminton, you should insist on exercising for more than one hour every other day.

Badminton is strong and consumes 420 calories/hour (calculated by 60kg weight). Doing this exercise for 4 minutes is equivalent to walking at a medium speed 1000 steps (that is, walking at a speed of 4km/h 10 minutes). Consuming these calories is equivalent to eating the following foods: 365.2g of rice, 807.7g of apples, 293.7g of eggs, 2625.0g of soybean milk and 777.8g of milk.

2, fully exercise muscles

In the process of exercise, the exerciser needs to use the strength of wrist and arm to hold and swing the racket, and also needs to fully move the ankle joint, knee joint, hip joint and other parts to make various gaits such as sliding, stepping and lunging, so the exercise of the whole body muscles and joints is also very full.

In the process of picking up and catching the ball, you can fully exercise the muscles of your waist and abdomen by constantly bending over and raising your head.

Step 3 improve body composition

Badminton can reduce body fat and improve body composition. Long-term badminton sports, especially moderate and low-intensity sports, will increase people's lean body weight, which can be proved by the fact that excellent athletes have lower body fat than ordinary people.

Generally, people who don't take part in sports will increase their lean body weight if they take systematic physical exercise. Because the increase of lean body mass offsets the decrease of body fat, the overall weight will decrease slightly or remain the same. Research shows that exercise can increase the energy supply of fat in a quiet state, help to regulate weight, prevent fat accumulation and avoid obesity. If you only reduce your food intake to lose weight, you will lose lean weight, and too fast will cause dehydration.

4, you can slim down and shape

Badminton uses the muscles of the shoulders, upper arms and forearms when swinging the upper limbs. Kicking, striding, jumping and other forward and backward footwork movements can exercise the large muscle groups of buttocks, thighs and calves. The muscles of abdomen, waist and back involved in turning make lean body gain weight and make the body get rid of excess fat. Generally speaking, badminton is still very suitable for slimming and shaping.

5, promote fat decomposition

Fat is the main oxidative energy-supplying substance, so it is natural to consume fat when playing badminton in aerobic state for a long time. Exercise will also reduce insulin secretion, thus inhibiting the synthesis of fat in the body. Because the minimum body fat should be coordinated with good physical condition, when playing badminton, golfers must pay attention to the control of their exercise intensity and time.

Playing badminton for 30 minutes consumes 2.55 kilocalories per kilogram of body weight. So the calories consumed in playing badminton for 30 minutes (kilocalories) = weight (kilograms)? 2.55。 And 1 kg fat =7700 calories. Taking 60 kg body weight as an example, the time (hours) required to subtract 1 kg fat is: 7700? 60? 2.55? 2=25. 1 (hour).

6, improve the reaction ability

People who practice badminton for a long time will often observe the opponent's swing and the ball in high-speed flight, and see the tiny movement of the racket when the opponent hits the ball.

Badminton in sports is very fast, which requires the opponent's eyes to catch up with the ball flying at high speed. The ciliary muscles of the eyes are constantly contracting and relaxing, which greatly promotes the blood supply of the eyeball tissue, thus improving the function of the ciliary muscles. Long-term exercise can improve people's visual sensitivity and eye response.