In 2003, Forbes magazine compiled a ranking of the "healthiest sports" based on cardiovascular load, muscular effort, calorie consumption and injury risk. Squash came first. This reputation has stuck, cardiologists and physiotherapists recommend it, but with conditions.
What squash offers
- Heat output: 800–1100 kcal per hour of intense play. For comparison: running at a pace of 10 km/h ~700 kcal.
- VO2max: Professional squash players are among the athletes with the highest recorded VO2max, alongside cross-country skiers.
- Comprehensive movement: Lateral sprints, deep squats, rapid changes of direction, rotational power from the hips, squash engages practically all muscle groups.
- Mental benefit: Quick decision-making under pressure, reading your opponent. After an hour you are mentally more exhausted than after two hours at the gym.
Who is not recommended to use this service
Squash has one dark side, due to its intensity, it is among the sports with a higher incidence of sudden cardiac events in middle-aged recreational players. This does not mean it is dangerous; it means that:
- If you are over 40 and have not had regular cardio training in recent years, undergo a preventive cardiac check-up before starting.
- Do not play squash as your only physical activity after months of a sedentary lifestyle. You must first prepare your body for the strain over a period of several weeks (running, cycling, swimming).
- This is not about "weekend" intensity. Unfortunately, people who play squash five times a year after Christmas and then get hit are a real statistic.
A realistic plan for a 35-year-old civil servant
- Weeks 1–4: Run or brisk walk for 30 minutes, 3 times a week, gradually increasing intensity.
- Week 5-6: First squash lesson with a coach at 60% intensity; the coach will hold you back.
- Week 7+: Squash 1–2 times a week, supplemented with cardio or strength training.
Where in Prague
In Prague there are over 14 squash facilities, most within walking distance of public transport:
- Squash Strahov - 8 air conditioners, the longest tradition.
- Squash Haštal - centrum Prahy.
- Hector Sport Centre - 5 toilets + facilities.
Current availability na volnykurt.cz.
In conclusion: not extremes, but smart choices.
Squash is one of the most effective sports you can play. But like any high-intensity activity, it requires your body to be prepared. Start gradually, play regularly, and you will gain a sport that gives you more in one hour than you would get from two hours at the gym.
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