stop smoking, start running every day, first week or so easy jogging then high pace intervals. Couple this with high intensive squats, pushups, situps, jumps etc. Even if you don't entirely quit smoking I feel that it's good to run to get the smoke out of your lungs (you'll start coughing when your lungs expand).
Hey guys, I took a one year break from badminton, haven't been on the court at all, but i've been lifting weights. What would be the best approach to start training again to return to my old form.
I started smoking, yeah i know, pretty stupid.
if you had just started smoking, then it'll be easier to quit than if you've smoked for 10 years...you'll still have a chance to save your lungs. if you still want to life weight, then just lift for maintenance and not to bulk up. more reps lighter weight will help your muscles to gain more stamina. i think it's important that you focus more on your legs and your core muscles.