I do agree with those who says to wear a device to monitor your heart rate when playing sports.

Many years ago, I studied some basic sports science as part of my qualifications for personal training

It is advisable to condition your body before attempting strenuous exercises, and ideally, when working out or exercising, to maintain between 40%-70% of your maximum heart rate. But those are textbook theories. If your body is well conditioned, you can workout beyond those numbers.

Of course, athletes go beyond their maximum heart rate all the time, but then, they have Sports Scientists, doctors, physios, and nutritionists working with them regularly to ensure that they are fit to compete beyond their maximum heart rate.

For regular guys like us, yearly body checkup is a must. Especially stuff like blood tests to check on your cholesterol and sugar levels. Tailor your diet to deal with any high level of unhealthy stuff. A lot of younger guys these days are quite unhealthy too. I just came across a 25 year old guy, slim, active in badminton, but has high LDL cholesterol levels and mild fatty liver.

Also, it is good to invest in a blood pressure monitor. I had a friend, working in one of the big 4, young guy only, 39. Died of heart attack while hiking. Blood pressure was consistently 175/110, refused to be on meds, as he felt normal and was watching his diet and wanted to reduce BP naturally. Stress also plays a big role in elevated Blood pressure for younger folks these days, very competitive environment and economy is like shit these days. Piles the pressure on us. See a psychiatrist if you have to. No shame on it. Strenuous exercise with high blood pressure can cause a rupture in your arteries, and cause heart attack.

I always say that regular exercise is a must, but please don't overdo it. Stay safe guys.

This post has been edited by Mr Mercedes: Jun 30 2023, 04:31 PM

try not to reach max HR. But if you are training for improvements, if you have a heart monitor, you can exceed max HR for few seconds, that's good training ...but be aware because over the few seconds will stress your heart.

Know your body limit in every workout

Wear a smart watch and monitor your heartbeat

Dun let ego take over your limit, it is not worth it.

Sometime i saw those unker play badminton until yelling like that and so aggressive must win, blood pressure and heart rate sure go up la. it is not a competition, just a sport to keep healthy and release stress will do.

mind me asking how old are you?

knee pain, i used to have this many many years ago.
due to the sports i play mostly hard on the knees - squash, futsal.

one of the main reason is body weight. and then shoes.
i reduced my weight to my ideal body weight (that was about 8KG) and i started using a good running shoes.
no more knee pain now.

cycling, if you do not want to cycle on the road.
you can do what i do....mountain biking. just ride on those crosscountry type of trail. Not asking you do to downhill and enduro trail rides (which includes jumps and drops, etc). Just a good cycling on a long off road trail is good enough - we call this cross country ride.

he probably come back to life to let him know u r doing it wrong!

when I just started my career back in late 90s with E&Y, my tax principal also collapsed during his badminton match and RIP

when i squash, my average HR is about 145 bpm. and average max at around 180bpm.
but whenever i play with former pro or state players, i will max at around 188bpm, they can really push me to this level, lol. if i remember correctly my record was 190bpm.


mtb time. average at around 130bpm. Max at around 170bpm.

.....

This post has been edited by skyblu3: Jun 30 2023, 10:59 AM

piaping easy peasy lah.
no effort also.

unless you are doing helicopter styles

Good that you are very active in exercise.

But everything is cardio?
Running, squash, cycling all cardio exercise.

No strength training?

To anyone saying he's performing the wrong technique, this is true.

But if you ever take Emergency First Respondent course, you'll be told, even a wrong technique is better thn 0 help. Because the guy will be left there to die if you're not doing anything at all. Doing something perhaps got slim chance.

Ribs will be broken anyways in the correct CPR method

It always badminton

Don't play badminton

It's dangerous

Smash power like latok lcw?

Win liao ego maruah high yo

yeah
work stress do affect our body a lot (and mentally)
if you remember my story, why i chose to find another job...simpler and lower ranked job.

i come to realise that working like this is not worth it.
make so much money, but then, in the end, the money you earn will be used mainly for medical (or even funeral).
really not worth it


and when it comes to exercising, warming up is very important. seen many people just jumped in without proper warming up. some even cincai do warm up when i sound them. They will just move a bit, swing their arms a bit, pull and pull a bit. That's WARM Up?!

when i play sports especially, i take more than 10 minutes to warm up, that includes light run to pump up my heart and lungs gradually.

Ur exercise so power one. Body must tip top

Badminton is considered high intensity sport which require a lot of conditioning to be able to keep up. They are similar to combat sports where the sportsman need to have a good heart or get rekt-ed.

Mid 40s. Yes, was having high BMI but brought myself down by 7 kgs so far but knees stopped supporting me. Perhaps I'll need better shoes as well I believe part of my meniscus portruded out and thus everytime it was "touched", I lose strength on the knee.

Good idea to go off road cycling (sorry I tend to differentiate between cycling-bicycles vs riding-motorcycles), wonder why I haven't thought of that yet

Yes. for warming up, start with some light walking and stretching.

Don't forget to warm down too.

Stregth training in the morning after i wake up (monday to friday). spend about 15 minutes of solid workout every morning. i wake up at around 5:30am everyday. So i have the time.

lifting weights, pumping, sit up, plankings.
These workouts are boring to me , you know me lah.
So 15 minutes of this workout I enough for me (solid one of course).