Playing basketball after lifting weights can be beneficial or dangerous depending on your fitness level and the type of activity you engage in. Before you decide whether or not to play basketball after lifting, consider the potential benefits and risks associated with doing so.
Benefits Of Playing Basketball After Lifting:
Increase Cardiovascular Endurance:
Playing basketball after lifting can help increase cardiovascular endurance while strengthening muscles simultaneously. You use short bursts of energy followed by rest periods between sets when lifting weights. When you play basketball afterward, the aerobic activity helps keep your heart rate up and your calorie-burning potential during those rest periods.
Increase Your Coordination:
Playing basketball after lifting weights can be a great way to increase your coordination. After lifting, your body will be energized and ready to take on the challenge of playing basketball.
Stress Relief:
Playing sports such as basketball after a weight session can also positively affect your mental game by providing an outlet for stress relief and helping to improve focus. Research has shown that participating in physical activities like this may improve mood and reduce anxiety levels due to increased levels of endorphins in the body, which act as natural painkillers and mood enhancers.
Increase Muscle Recruitment:
Playing basketball after lifting can be beneficial in helping to increase muscle recruitment and develop strength and power. Playing at a moderate pace will help create more fatigue in the muscles, increasing their ability to generate force. This post-lifting activity will also promote greater blood flow which helps flush away metabolic byproducts like lactic acid that can accumulate during a weight training session.
Improve Performance:
Weightlifting before playing basketball allows athletes to warm up their muscles and activate their nervous system, making them more agile on the court. Additionally, lifting heavy weights increases an athlete’s power production capabilities, giving them more of an edge when running faster or jumping higher than their opponents.
Risks Of Playing Basketball After Lifting:
Risk Of Injury:
Playing basketball after lifting may lead to an increased risk of injury due to the additional stress placed on already-taxed muscles.
Poor Decision-Making:
Fatigue resulting from prior exercise may lead to poor decision-making or slower reaction time during an intense game, thus increasing the chances of injury.
How Often Should Basketball Players Lift Weights?
In-Season
During the in-season, it can benefit athletes to focus more on maintaining their current fitness level than building new muscle mass. Doing too much weight training in-season can also lead to overtraining injuries or fatigue from working out too frequently. To get the most out of their weight-lifting sessions, basketball players should aim to lift weights twice a week when possible during the in-season period.
Off-Season
For most experienced athletes, lifting four times per week during the off-season is recommended. This should be done with at least one rest day between sessions so your body can recover properly from strenuous workouts.
Tips To Combine Bodybuilding And Basketball
Consume Enough Calories
Proper nutrition is important in keeping your energy levels high during games and workouts. Eating plenty of nutritious foods will help you maintain muscle mass while fueling intense physical activity on the court. Additionally, eating enough calories will prevent fatigue and give you more endurance throughout your day.
Have A Proper Schedule
A proper schedule is essential to success in any endeavor, and basketball is no exception. A well-thought-out plan of action ensures that you keep up with your goals on and off the court.
Reduce Additional Cardio
Extra cardio can cause excessive stress on your body and result in burnout or even injury. Everyone’s fitness needs are different, so finding an appropriate balance is essential for overall health. Incorporating strength training into your routine two-three times per week can help you stay fit without adding extra cardio, such as basketball afterward.
Sleep Properly
Sleep allows your muscles time to recover from intense workouts and prepares your body for another day of strenuous activity. It also helps improve reaction times on the court. Studies have shown that people who sleep well perform better during high-intensity activities such as basketball games or weightlifting sessions.
Can Playing Basketball Build Muscle?
Basketball is an intense activity that works the legs, arms, shoulders, and core muscles. Playing regularly can help you develop muscle mass and tone your body in key areas. Additionally, because play involves lots of running and jumping movements, you’ll also build up your cardiovascular endurance while improving agility. A regular game of pickup basketball also provides a great social opportunity to form relationships with like-minded people who share similar interests.
Is basketball considered hit?
Yes, basketball can be considered a form of high-intensity interval training (HIIT) due to its intermittent bursts of intense physical activity, such as sprinting, followed by brief periods of rest or lower-intensity activity.
Does basketball count as leg day?
Yes, playing basketball can be considered a leg workout as it involves running, jumping, and quick lateral movements, which engage the leg muscles.
Is calisthenics good for basketball?
Calisthenics can be beneficial for basketball as it helps improve overall strength, agility, and endurance, which are important for the sport. Incorporating bodyweight exercises like push-ups, squats, and planks into your training routine can enhance your basketball performance.
Conclusion:
Playing basketball after lifting can benefit your overall fitness level if done properly. It is essential to always take the necessary precautions before and after each workout and game, such as stretching and cooling down. Additionally, fueling your body with proper nutrition can help reduce common injuries associated with playing basketball. Be mindful of any preexisting issues that may increase the possibility of injury while on the court.
Clyde Jackson III is a basketball coach and the founder of GCBC Basketball, a basketball-related learning and informational website that focuses on helping young players develop their skills on and off the court. With over 15 years of coaching experience, Clyde has worked with players of all ages and skill levels, from beginners to professionals.
