How to Do
The moderate badminton should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the moderate badminton.
Beginning
Stretching improves flexibility and reduces the risk of injury during a game. Stretching is only helpful after you've warmed up your body. As a result, it's critical that you warm up and increase your heart rate with the initial activity. Stretch your muscles for around 10 minutes with this technique.
Movement
1. Lower the racket head to the ground and behind you.
2. Maintain a bend in your knees and be ready to move.
3. With your racket foot, move forward.
4. Swing the racket with your arm virtually straight, snapping your wrist at the last possible second before hitting the shuttle.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
