Racket sports enthusiasts are no stranger to the latest trend to hit the courts. Padel, popping up in most thriving cities has become a hot new blend of tennis and squash, and packs a punch of health benefits.
Aside from the fast-paced rallies with your buddy and strategic wall play, studies show that a Padel sesh is a great way to work in a full body workout.
So if you’re growing tired of pounding it out on the treadmill, round up a few pals for a spot of Padel.
PUMP IT UP
Sure, the court is fairly small, but the continuous movement, lateral shifts, quick sprints, and explosive bursts will give several muscle groups a serious workout, making it an excellent all-rounder for physical fitness.
Padel consistently elevates your heart rate, with amateur players typically maintaining heart rates between 80-85% of their maximum heart rate (HR max), and average heart rates between 68-74% of HR max. This moderate to vigorous intensity helps strengthen your heart and lungs, reducing the risk of heart disease.
GET THOSE GAINS
The dynamic range of motion involved in swinging the padel racket, coupled with constant movement, strengthens the muscles in your legs, glutes, core, and upper body.
Studies have shown that regular padel practice can lead to improved muscular endurance and power. Some even report as much as a 20% improvement in isometric squat performance and up to 14% in sit-up performance thanks to a regular Padel sesh.
FEEL THE BURN
Lots of movement, quick directional changes and agility challenges… great for calorie burn.
A vigorous hour of padel can see you burning anywhere from 450 to 600 calories, making it a way more fun alternative to slogging away on the cardio kit.
ADVANCED AGILITY
Need a little fine-tuning on the reflexes? Zipping about the court and rebounding those balls off the walls need some quick thinking and even quicker reactions. You’ll constantly be anticipating shots, changing direction, and reacting to unpredictable bounces. This sharpens hand-eye coordination, balance, and overall reflexes.
Players cover an average distance of 2000-3000 meters per match, so based on a 10m wide court, it’s easy to see just how agility training comes into play.
SERVE UP SOME STRESS RELIEF
Like most forms of exercise, playing Padel helps to release those ‘feel good’ hormones, endorphins. So if you’re in need of tackling some tension, hitting the court is a sure fire way of smashing out the stress.
A PadelStars study revealed that 45% of group exercisers reported being "happy" compared to 30% of lone exercisers.
SOCIAL SCHEDULE, SORTED
Usually played in teams of four, Padel makes a great change from humdrum solo workouts on the gym floor. Round up your besties and get set to serve up a spot of healthy competition.
A recent survey showed that 47% of people love the company of working out in a group, and 33% say they prefer group exercise thanks to the support and encouragement that comes with it. Padel actually ranks as one of the top three happiest team sports alongside five-a-side football and netball.
Ready to get your happy on? Grab your tennis shoes and a few pals… when it comes to health perks, Padel definitely hits the mark.
