Badminton is one of the sports chosen by many young people, not only for its benefits in height, resistance, flexibility, and endurance improvement but also for its simplicity in terms of gameplay and rules. During training, there are certain points to consider in order to optimize the effectiveness of increasing height through playing badminton. Let’s explore them in today’s article on increaseheightblog.com!
Why does playing badminton help increase height?
Badminton is a sport with a long history, dating back to the 18th century in British India – a former British colony, created by a military officer. Since its formation, badminton has always been a popular sport worldwide. With its straightforward gameplay and rules, anyone can access and practice it.
This sport requires continuous coordination between hands and feet, incorporating various techniques such as jumping, arm rotation, body leaning to both sides, and more. These movements performed during badminton play offer several benefits, such as:
Stimulating growth hormone
According to numerous studies, to stimulate the formation and production of growth hormone, engaging in physical activities involving the entire body is recommended. Engaging in movements that continuously and flexibly change from hands, arms, ankles, and hips helps send signals to the pituitary and thyroid glands. These two parts are crucial in determining the speed of human growth hormone (HGH) production.
Bone elongation
When playing badminton, constantly jumping at a high intensity to counter your opponent’s shots provides opportunities for the cartilage layer at the ends of bones to elongate and develop. This cartilage layer contributes to the elongation of bones in the limbs, especially the cartilage at the knee joints. Additionally, the combination of movements involving the limbs creates favorable conditions for bone cells to develop further.
Parallel to bone elongation, playing badminton also aids in burning calories and reducing accumulated body fat. As a result, the body becomes slimmer, firmer, and undoubtedly appears taller by 1 to 3cm.
Enhancing physical fitness
Regular badminton training enhances the immune system and overall resistance. It promotes healthy and flexible joints, increases muscle endurance, and facilitates efficient sweating to eliminate toxins, promoting smooth blood circulation.
Engaging in high-intensity physical activities also stimulates a better appetite. The metabolic process becomes more efficient, aiding in the complete absorption of nutrients from the diet. Moreover, exercise supports improved sleep quality, allowing for the production of growth hormones that contribute to the elongation of joints and bones.
Why does playing badminton help increase height?
Effective Ways to Increase Height Through Badminton
Playing badminton can support height increase, but if not done correctly, it can hinder height development. Here are some key points to consider:
Ideal Age for Playing Badminton
The strokes, passes, and rotations in badminton are relatively simple, making it suitable for all ages and genders. However, for the purpose of height development, it is recommended to play badminton between the ages of 10 and 18. This period is the ideal growth spurt stage during adolescence. After this age, playing badminton mainly enhances endurance, flexibility, and immune system, rather than promoting bone lengthening as before.
10 – 18 years old is the best time to play badminton to increase height.
Timing for Playing Badminton
The best time to play badminton is early in the morning or in the late afternoon. These time slots offer favorable weather conditions, with mild and less intense sunlight.
To optimize the effectiveness of height increase, the training duration for this sport should range from 30 to 60 minutes. You can take flexible breaks of 5 to 10 minutes between each match. Avoid overtraining, as excessive strain can compress the discs under the body’s weight, which is detrimental to bone development and the player’s health.
Badminton Exercises
Playing badminton correctly not only helps improve your physique but also helps prevent unwanted injuries during training or matches. First and foremost, it’s important to hold the racket correctly. When gripping the handle, ensure that the racket face is perpendicular to the court surface. Hold the racket in the middle of your palm, with your thumb resting on the handle to create a V shape with your index finger. Avoid gripping the handle too tightly, as it can lead to hand fatigue and reduced strength during training.
In addition to the correct racket grip, you should also pay attention to the proper stance while playing:
Serving posture: Stand with your left foot forward, toes pointing towards the net. Place your right foot behind, shoulder-width apart, with your weight evenly distributed between both feet. Relax your body slightly and lean forward.
Attacking posture: Stand with your body facing the sideline, holding the racket horizontally at hip level, with your dominant hand. Keep your feet shoulder-width apart. You can raise both hands above your head to prepare for receiving the shuttlecock along the desired trajectory.
Defensive posture: Stand facing the net, slightly leaning forward, with your weight evenly distributed on both feet. Hold the racket with your dominant hand positioned in front of your body at waist level.
Receiving posture: Stand ready to receive the shuttlecock from your opponent, with your non-racket hand positioned behind, slightly to the back. Lean slightly forward to facilitate easy reception.
By following these guidelines, you can enhance your badminton skills while promoting height increase effectively.
How to Combine Badminton with Nutrition?
Alongside a scientific and regular exercise regimen, it is essential to incorporate a diet rich in nutrients, vitamins, and minerals into your routine. Prioritize consuming a well-balanced diet consisting of three main meals and two snacks. The quantity of food consumed daily should be moderate, avoiding overeating or under-eating.
Additionally, make sure to include protein sources, vegetables, fruits, and whole grains in your diet. Minimize the intake of fast food, heavily seasoned dishes, fatty oils, carbonated drinks, alcoholic beverages, or stimulants. These substances can be detrimental to bone health and overall well-being.
An important note is not to skip breakfast. This meal provides energy for the body to function throughout the day. Skipping breakfast does not aid in weight loss but can lead to gastric inflammation and ulcers. Prolonged instances of these conditions can result in fatigue, loss of appetite, and severe nutrient deficiencies.
Throughout the entire process, before, during, and after training, it is crucial to stay properly hydrated. During intense physical activity, the body tends to lose water, so it’s necessary to replenish it adequately. The recommended daily water intake for active individuals can be double that of sedentary individuals, ranging from 2 to 3 liters per day.
Be sure to maintain a regular weekly practice.
Read more: Does Playing Tennis Help Increase Height?
Important Notes to Consider When Playing Badminton to Increase Height
Like any other sport, to maximize the effectiveness of playing badminton, you should take note of the following issues:
Badminton is not suitable for individuals with injuries in their hands, legs, those who are currently ill, have visual impairments, menstruating, or have heart problems, high blood pressure, etc.
Warm up before starting to warm up your body and choose a suitable badminton racket that meets your needs.
Avoid practicing when your body is tired, extremely hungry, or overly full.
Maintain regular and consistent training on a weekly basis to achieve desired results.
Combine a balanced diet, scientific lifestyle habits.
Don’t forget to apply sunscreen to protect your skin from the sun’s rays when practicing outdoors.
To achieve rapid growth, badminton is one of the sports you can regularly engage in every day. Don’t forget to refer to the guidelines for playing badminton to increase height that we shared in the above article!
Hi everyone, I’m Tony Scotti, an expert in the field of height increase with many years of experience researching and applying height increase methods, and have achieved promising results. I have created increase height blog as a personal blog to share knowledge and experience about what I have learned during the process of improving my own height.
Thanks for the valuable insights you shared
Thank you for the enlightening article!
Appreciate your expertise in this article