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Thread: lack of Stamina

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    Question lack of Stamina

    I am 39 years old, playing Intermediate level of badminton, I have some seriouse concern about my stamina, I am running 10 kms with a pace of 10 kms/hr twice in a week and aslo cycling 10 kms in 20 minutes, but when it comes to badminton I am struggling to play continuous 3 games (Singles) and due to the bad stamina most of the time I lose.

    I am also sweating a lot, playing 2 to 3 hrs 4 days in a week every hour I need to change my shirt, this excessive sweating also cause lot of fatique and lose of salt from the body.

    Please advise me how to improve my stamina and what should I do to cover the salt lose due to exsessive sweating, I am drinking only water between and after the game.

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    Regular Member visor's Avatar
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    to replace salt lost in sweat, you need a balanced electrolyte drink like Gatorade which has potassium, sodium, and fructose sugars

    your running and cycling training is good for aerobic stamina, but badminton is both aerobic and anaerobic

    meaning you have to start using interval training to improve your anaerobic muscle metabolism

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    The keyword here is as Visor says INTERVALS. You need to get them into your training along with your normal endurance exercises.

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    did u see a doc or go for medical check up for your condition?

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    naw, he's healthy... I don't think I can even run 10km at all, never mind in 1 hr. . he just needs more high intensity training to train his anaerobic metabolism. badminton is in short bursts over an hour, so you need both endurance and intensity.

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    1) eat a banana 30 minutes before the exercise. drink electrolyte in between games.

    2) wear a 100% polyester shirt/jersey. do not wear any cotton.

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    are your 10k run times decreasing?

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    Quote Originally Posted by usmaninoor View Post
    I am 39 years old, playing Intermediate level of badminton, I have some seriouse concern about my stamina, I am running 10 kms with a pace of 10 kms/hr twice in a week and aslo cycling 10 kms in 20 minutes, but when it comes to badminton I am struggling to play continuous 3 games (Singles) and due to the bad stamina most of the time I lose.

    I am also sweating a lot, playing 2 to 3 hrs 4 days in a week every hour I need to change my shirt, this excessive sweating also cause lot of fatique and lose of salt from the body.

    Please advise me how to improve my stamina and what should I do to cover the salt lose due to exsessive sweating, I am drinking only water between and after the game.
    Have you thought about tactics to increase your lasting ability(stamina). For example i have a bad tendancy to go on the major offensive and have a bad tendancy to hold my breath in between smashes, now i could be the fittest guy and it won't help. If you can manage to control some, hopefully most of the rallies you will not have as many problems. I have seen the best players in the world struggle to play 3 games in a really tight match and they train full time.

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    Quote Originally Posted by craigandy View Post
    Have you thought about tactics to increase your lasting ability(stamina). For example i have a bad tendancy to go on the major offensive and have a bad tendancy to hold my breath in between smashes, now i could be the fittest guy and it won't help. If you can manage to control some, hopefully most of the rallies you will not have as many problems. I have seen the best players in the world struggle to play 3 games in a really tight match and they train full time.
    do u now breath in between smashes? how did u change that habit?

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    Quote Originally Posted by pcll99 View Post
    do u now breath in between smashes? how did u change that habit?
    lol sometimes still guilty of it especially in doubles inbetween two or three quick smashes, I am really trying to work on it. correcting it for me was full exhale(or grunt) during smash and inhale when setting the smash. Lol sounds obvious, don't know why i held/hold it.

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    My personal experience.
    1) I used to get tired very fast due to bad or inefficient footwork. Once this is corrected you actually spend less effort in movement.
    2) Need to push yourself past the fatigue point. If you want to last 3 games, then you should train to last for 5. Then your 3 games will be comfortable for you.
    3) Try to reduce your jogging to 5km and include explosive sprints and movement every 200m. Then slowly build up to 10km.

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    Quote Originally Posted by visor View Post
    to replace salt lost in sweat, you need a balanced electrolyte drink like Gatorade which has potassium, sodium, and fructose sugars

    your running and cycling training is good for aerobic stamina, but badminton is both aerobic and anaerobic

    meaning you have to start using interval training to improve your anaerobic muscle metabolism
    Many thanks Visor I think you are right anaerobic is totally missing, I will start it from today. Can you guide me what should be the frequency of anaerobic since I am going 4 to 5 days to my badminton club, the club also has the gym, shall I do it after my badminton games or after.

    Gatorade is not available in UAE but I will go with some other electrolyte drink

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    some sort of circuit training - i do 30secs on 60 secs rest - shadows/press ups/ body weight squats/lunges/step ups/ sit ups... do 2-3 sets of them - make sure you do get enough rest though as your system will get depleted.

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    Quote Originally Posted by usmaninoor View Post

    Gatorade is not available in UAE but I will go with some other electrolyte drink
    do you have Pocari in UAE?

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    1) wear polyester shirts instead of cotton
    2) mix your own isotonic drink (google it): basically it's water, fruit juice/sugar, salt
    3) Step up your running routine: at least 3x a week with one run at least 12km (try to increase to 15km), one run @10km low pace and try to do intervals (10x400 or 5x1000 and increase the number of intervals over time)

    4) and most importantly: work on footwork and beeing more relaxed on court

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    I also having a same problem but I wondering whether this is something to do with my sleeping hours. When I have enough sleep, I can last longer (3-4 double matches) but if I just around slept 2-3 hours + long working hours, i feel myself easily get tired even just 1 match.

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    Here's some "fast feet" exercises that'll help develop faster and more explosive footwork, which also happens to also train anaerobic metabolism.


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