What is special about table tennis?

Table Tennis

From a technical perspective, table tennis is a non-periodic sport that involves various fundamental skills such as serving, receiving, pushing, attacking, looping, and chopping. Mastering these skills can be challenging. However, due to the popularity of table tennis in China and the large number of people proficient in the sport, it has become a common fitness activity.

I. Fitness Value of Table Tennis

Table tennis has a wide mass base in China and is known as the "national ball." It is suitable for people of different ages and genders, making it a lifelong sport. Table tennis is a sport that combines intelligence, skills, and physical fitness. It is a predominantly intellectual game with net-based competition. It features a small ball, fast speed, diverse variations, high technicality, and high entertainment value. It requires minimal equipment and is not limited by age, gender, or physical condition. It can be played indoors or outdoors, with variable intensity, offering significant exercise value.

Firstly, table tennis improves overall physical fitness and enhances physical attributes. While the intensity of table tennis is not high, the volume of activity is substantial, effectively improving the physical fitness of participants, particularly in terms of agility and coordination.

Secondly, table tennis improves the cardiovascular system and enhances cardiopulmonary function. Table tennis is an intermittent aerobic exercise that significantly improves cardiopulmonary function. It reduces blood lipid levels, effectively regulates the metabolism of lipoproteins, raises high-density lipoprotein cholesterol levels, and lowers serum triglyceride, low-density lipoprotein cholesterol, very-low-density lipoprotein cholesterol, and lipoprotein levels. Table tennis also increases lung capacity, ventilation, and gas exchange efficiency.

Thirdly, table tennis protects vision and prevents myopia. Table tennis plays an effective role in preventing myopia and regulating eye functions.

Fourthly, table tennis benefits psychological qualities and willpower. It is a highly competitive sport that not only involves technical, tactical, and intellectual battles between participants but also tests their mental fortitude. The willpower qualities demonstrated in table tennis include focus, determination, resilience, and the ability to withstand setbacks.

Fifthly, the exercise intensity of table tennis is controllable, allowing individuals to choose and adjust the duration of their exercise according to their goals.

Lastly, table tennis promotes communication and fosters friendships. Through participation in table tennis, individuals can exchange experiences, refine their skills, learn from each other, improve together, and establish good interpersonal relationships.

II. Suitable Population

Table tennis is a low-intensity sport with net-based competition, making it suitable for the elderly, teenagers, and children. It is also a favorable fitness activity for adults.

III. Venue and Equipment Requirements

The facility requirements for table tennis are relatively low. It includes a table, net assembly, balls, paddles, and a reasonably sized venue. Indoor venues should have bright and even lighting.

IV. Key Considerations

Firstly, before engaging in table tennis, it is necessary to conduct an environmental check. The surroundings of the table should be spacious, free from obstacles that may cause injuries during play. The playing surface should be dry, and any accumulated water should be promptly removed to prevent slipping and injuries.

Secondly, warm-up exercises should be performed before playing. Specific warm-up exercises, such as jogging and calisthenics, should be done to mobilize joints, ligaments, and muscles, allowing the body to adapt to the various demands of table tennis.

Thirdly, it is important to control the exercise load. Middle-aged and elderly individuals should avoid engaging in competitive matches, as the intensity increases with the level of competition. This may have adverse effects on individuals with weaker cardiac function, requiring appropriate attention.

Fourthly, cool-down activities should be performed after playing. Various measures, such as slow jogging, limb relaxation exercises, and localized massages, can be undertaken. The duration of cool-down activities is generally 5 to 10 minutes.

Fifthly, precautions should be taken to prevent sports-related injuries. The wrist, elbow, shoulder, and lower back are susceptible to strain due to the exertion involved in playing table tennis. Improper technique may also lead to injuries in the knee joint and lower back. Therefore, progression should be gradual, gradually increasing the exercise volume. Correct playing techniques should be mastered to avoid injuries.

Lastly, maintaining the right mindset is important. The purpose of playing table tennis should be focused on exercise, promoting health, rather than being overly concerned about winning. For amateur enthusiasts, especially the elderly, playing table tennis is primarily for physical fitness and health promotion. It is essential to approach the game with a calm and peaceful mind, not overly fixated on victory or defeat. Emphasis should be placed on refining skills, finding joy in receiving and returning serves, and prioritizing the process over the outcome, embracing wins and losses with equanimity.