{"id":2291,"date":"2016-03-02T23:15:29","date_gmt":"2016-03-02T17:45:29","guid":{"rendered":"https:\/\/spyn.co\/blog\/?p=2291"},"modified":"2023-11-29T17:47:54","modified_gmt":"2023-11-29T12:17:54","slug":"stay-healthy-have-fun-with-squash","status":"publish","type":"post","link":"https:\/\/spyn.co\/blog\/stay-healthy-have-fun-with-squash\/","title":{"rendered":"Stay Healthy Have Fun with Squash by Mekhala Subedar"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-5085v6b-c926e6a4b27745f5c05e553be38e18af\">\n.avia-section.av-5085v6b-c926e6a4b27745f5c05e553be38e18af{\nbackground-color:#262626;\nbackground-image:unset;\n}\n<\/style>\n<div id='av_section_1'  class='avia-section av-5085v6b-c926e6a4b27745f5c05e553be38e18af main_color avia-section-default avia-no-shadow  avia-builder-el-0  el_before_av_textblock  avia-builder-el-first  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><main  role=\"main\" itemprop=\"mainContentOfPage\"  class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-2291'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4ycodr7-9a714575efe5b7b4464abf386f0e983b\">\n.flex_column.av-4ycodr7-9a714575efe5b7b4464abf386f0e983b{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-4ycodr7-9a714575efe5b7b4464abf386f0e983b av_one_fourth  avia-builder-el-1  el_before_av_three_fourth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-hml4lv-680decc8ea41c9425ee4359b03a9741c\">\n#top .av_textblock_section.av-hml4lv-680decc8ea41c9425ee4359b03a9741c .avia_textblock{\nfont-size:24px;\ncolor:#f2f2f2;\n}\n<\/style>\n<section  class='av_textblock_section av-hml4lv-680decc8ea41c9425ee4359b03a9741c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p style=\"text-align: center\"><em>GUEST BLOG<\/em><\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4tyfslf-d88cd28eb472993e76481e022b9a49bd\">\n.avia-image-container.av-4tyfslf-d88cd28eb472993e76481e022b9a49bd img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-4tyfslf-d88cd28eb472993e76481e022b9a49bd .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-4tyfslf-d88cd28eb472993e76481e022b9a49bd av-styling-circle avia_animated_image av-animated-when-visible-95 pop-up avia-align-center  avia-builder-el-3  el_after_av_textblock  el_before_av_textblock '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-2299 avia-img-lazy-loading-not-2299 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Mekhala-S-80x80.png\" alt='Squash Coach Mekhala Subedar' title='Mekhala Subedar'  height=\"80\" width=\"80\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Mekhala-S-80x80.png 80w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Mekhala-S-36x36.png 36w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Mekhala-S-180x180.png 180w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Mekhala-S-120x120.png 120w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Mekhala-S.png 195w\" sizes=\"(max-width: 80px) 100vw, 80px\" \/><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4sls1bn-546953cf81f9555e217f59a22e583b7a\">\n#top .av_textblock_section.av-4sls1bn-546953cf81f9555e217f59a22e583b7a .avia_textblock{\ncolor:#f2f2f2;\n}\n<\/style>\n<section  class='av_textblock_section av-4sls1bn-546953cf81f9555e217f59a22e583b7a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p style=\"text-align: center\"><strong><em><a href=\"http:\/\/www.blog.spyn.co\/coach\/mekhalasubedar\">MEKHALA SUBEDAR<\/a><\/em><\/strong><\/p>\n<p style=\"text-align: center\"><em>4 Time Indian National Squash Champion<\/em><\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-h5tchv-d8a4d249b607ad1407b8bca9a6fa8272\">\n.flex_column.av-h5tchv-d8a4d249b607ad1407b8bca9a6fa8272{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-h5tchv-d8a4d249b607ad1407b8bca9a6fa8272 av_three_fourth  avia-builder-el-5  el_after_av_one_fourth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4paw78z-30934884f588280da5a4a863586c1511\">\n.avia-image-container.av-4paw78z-30934884f588280da5a4a863586c1511 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-4paw78z-30934884f588280da5a4a863586c1511 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-4paw78z-30934884f588280da5a4a863586c1511 av-styling- avia-align-center  avia-builder-el-6  el_before_av_heading  avia-builder-el-first '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-2308 avia-img-lazy-loading-not-2308 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Border_inverted-white-300x139.png\" alt='' title='Border_inverted white'  height=\"139\" width=\"300\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Border_inverted-white-300x139.png 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Border_inverted-white.png 398w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4ocf7bn-d01a6d8614142948a32068512373b70d\">\n#top .av-special-heading.av-4ocf7bn-d01a6d8614142948a32068512373b70d{\npadding-bottom:10px;\ncolor:#ffeb3b;\n}\nbody .av-special-heading.av-4ocf7bn-d01a6d8614142948a32068512373b70d .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-4ocf7bn-d01a6d8614142948a32068512373b70d .special-heading-inner-border{\nborder-color:#ffeb3b;\n}\n.av-special-heading.av-4ocf7bn-d01a6d8614142948a32068512373b70d .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-4ocf7bn-d01a6d8614142948a32068512373b70d av-special-heading-h1 custom-color-heading blockquote modern-quote modern-centered  avia-builder-el-7  el_after_av_image  el_before_av_image '><h1 class='av-special-heading-tag '  itemprop=\"headline\"  >Stay healthy, have fun with Squash<\/h1><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4myf083-d44fd30cee3799ae234dc8aee25e2cda\">\n.avia-image-container.av-4myf083-d44fd30cee3799ae234dc8aee25e2cda img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-4myf083-d44fd30cee3799ae234dc8aee25e2cda .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-4myf083-d44fd30cee3799ae234dc8aee25e2cda av-styling- avia-align-center  avia-builder-el-8  el_after_av_heading  avia-builder-el-last '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-2309 avia-img-lazy-loading-not-2309 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Border-white-300x139.png\" alt='' title='Border white'  height=\"139\" width=\"300\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Border-white-300x139.png 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Border-white.png 398w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/div><\/div><\/p><\/div>\n<\/div><\/div><\/main><!-- close content main element --><\/div><\/div><div id='after_section_1'  class='main_color av_default_container_wrap container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-2291'><div class='entry-content-wrapper clearfix'>\n<section  class='av_textblock_section av-4kbjd9f-69f6ee1b645f2730e3e8c18dcaec6578 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>In 2003, Forbes surveyed coaches, trainers and physios to rate sports based on cardio-respiratory endurance, muscular strength, muscular endurance, flexibility, calories burnt and injury risk. Squash was rated the healthiest with impressive scores in cardio-respiratory endurance (4.5), muscle endurance (5) and calories burnt (5).<\/p>\n<p>Here is an introduction to the sport and why squash is beneficial to the casual sportsmen interested in staying fit while having fun.<\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4j2sn5f-1427e8dcdc290e4596b75bc7406ba58d\">\n#top .hr.hr-invisible.av-4j2sn5f-1427e8dcdc290e4596b75bc7406ba58d{\nheight:75px;\n}\n<\/style>\n<div  class='hr av-4j2sn5f-1427e8dcdc290e4596b75bc7406ba58d hr-invisible  avia-builder-el-10  el_after_av_textblock  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4hfrq8j-099b30a2f4d4e2292df4325bc5d350c9\">\n.flex_column.av-4hfrq8j-099b30a2f4d4e2292df4325bc5d350c9{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-4hfrq8j-099b30a2f4d4e2292df4325bc5d350c9 av_one_full  avia-builder-el-11  el_after_av_hr  el_before_av_one_full  first flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4g20j7n-5bc79cebb82a80e08db97aa8b0aa82e5\">\n.avia-image-container.av-4g20j7n-5bc79cebb82a80e08db97aa8b0aa82e5 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-4g20j7n-5bc79cebb82a80e08db97aa8b0aa82e5 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-4g20j7n-5bc79cebb82a80e08db97aa8b0aa82e5 av-styling- avia_animated_image av-animated-when-visible-95 pop-up avia-align-center  avia-builder-el-12  el_before_av_textblock  avia-builder-el-first '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-2294 avia-img-lazy-loading-not-2294 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Squash.jpg\" alt='Miguel Angel Rodriguez dives across the court against Gregory Gaultier' title='Squash'  height=\"558\" width=\"929\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Squash.jpg 929w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Squash-300x180.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Squash-768x461.jpg 768w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Squash-705x423.jpg 705w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Squash-450x270.jpg 450w\" sizes=\"(max-width: 929px) 100vw, 929px\" \/><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4dqg4qr-db378705b46c6f97798065c3892e1f31\">\n#top .av_textblock_section.av-4dqg4qr-db378705b46c6f97798065c3892e1f31 .avia_textblock{\nfont-size:10px;\ncolor:#888888;\n}\n<\/style>\n<section  class='av_textblock_section av-4dqg4qr-db378705b46c6f97798065c3892e1f31 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p style=\"text-align: center\">\n<strong>Miguel Angel Rodriguez dives across the court against Gregory Gaultier<\/strong><\/p>\n<p>Pic Courtesy squashmad.com<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4cpoef7-d7a5e8211db54750a0117f039ba3111c\">\n.flex_column.av-4cpoef7-d7a5e8211db54750a0117f039ba3111c{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-4cpoef7-d7a5e8211db54750a0117f039ba3111c av_one_full  avia-builder-el-14  el_after_av_one_full  el_before_av_heading  first flex_column_div av-zero-column-padding  column-top-margin'     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-480f86f3d898df65d616b3cda0491198\">\n#top .av-special-heading.av-av_heading-480f86f3d898df65d616b3cda0491198{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-480f86f3d898df65d616b3cda0491198 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-480f86f3d898df65d616b3cda0491198 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-480f86f3d898df65d616b3cda0491198 av-special-heading-h2 blockquote modern-quote modern-centered  avia-builder-el-15  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Introduction<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-48bn3lv-669499ba3af151a92060f1d345750165 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Court<\/strong>: Squash is played on a 9.75 m x 6.40 m wooden court enclosure with the four walls also acting as a playing surface. Detailed dimensions <a href=\"http:\/\/www.worldsquash.org\/court-construction\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<\/p>\n<p><strong>Racquet<\/strong>: The right squash racquet must feel like an extension of your arm. Racquets weigh between 140 g -160 g (with string). If you are starting out, it is advisable to find a balance between power (heavier = more power) and control (lighter = more control). There is a lot more that goes in selecting a squash racquet. Try out different racquets (from friends) before investing in one.<\/p>\n<p><strong>Ball<\/strong>: The squash ball is made of rubber and bounces more when it gets heated after a few rallies. Number of dots and their color indicates the speed and bounce of the ball. In professional squash, the yellow double dot is used. However, a variety of balls are available:<\/p>\n<\/div><\/section><br \/>\n<div class='avia-data-table-wrap av-47hrs6r-0637683c612308c5402f984fd5182310 avia_responsive_table avia-table-1'><table  class='avia-table avia-data-table avia_pricing_default  avia-builder-el-17  el_after_av_textblock  el_before_av_textblock '  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/Table\" ><caption>Squash ball colours explained<\/caption><tbody><tr class=''><td class=''><\/p>\n<h3>Colour<\/h3>\n<p><\/td><td class=''><\/p>\n<h3>Bounce<\/h3>\n<p><\/td><td class=''><\/p>\n<h3>Hang time<\/h3>\n<p><\/td><td class=''><\/p>\n<h3>Suggested player level<\/h3>\n<p><\/td><\/tr><tr class=''><td class=''><\/p>\n<p style=\"color:#FF9800;background-color:white\">Orange<\/p>\n<p><\/td><td class=''><\/p>\n<p style=\"color:#FF9800;background-color:white\">Super low<\/p>\n<p><\/td><td class=''><\/p>\n<p style=\"color:#FF9800;background-color:white\">Super low<\/p>\n<p><\/td><td class=''><\/p>\n<p style=\"color:#FF9800;background-color:white\">High altitude play<\/td><\/tr><tr class=''><td class=''><\/p>\n<p style=\"color:#FDD835;background-color:#fbfbfb\">Double yellow<\/p>\n<p><\/td><td class=''><\/p>\n<p style=\"color:#FDD835;background-color:#fbfbfb\">Slow<\/td><td class=''><\/p>\n<p style=\"color:#FDD835;background-color:#fbfbfb\">Very low<\/td><td class=''><\/p>\n<p style=\"color:#FDD835;background-color:#fbfbfb\">Experienced players<\/td><\/tr><tr class=''><td class=''><\/p>\n<p style=\"color:#FDD835;background-color:#white\">Yellow<\/td><td class=''><\/p>\n<p style=\"color:#FDD835;background-color:#white\">Slow<\/td><td class=''><\/p>\n<p style=\"color:#FDD835;background-color:#white\">Low<\/td><td class=''><\/p>\n<p style=\"color:#FDD835;background-color:#white\">Advanced<\/td><\/tr><tr class=''><td class=''><\/p>\n<p style=\"color:#4CAF50;background-color:#fbfbfb\">Green<\/td><td class=''><\/p>\n<p style=\"color:#4CAF50;background-color:#fbfbfb\">Slow\/Medium<\/td><td class=''><\/p>\n<p style=\"color:#4CAF50;background-color:#fbfbfb\">Average<\/td><td class=''><\/p>\n<p style=\"color:#4CAF50;background-color:#fbfbfb\">Advanced<\/td><\/tr><tr class=''><td class=''><\/p>\n<p style=\"color:#F44336;background-color:white\">Red<\/td><td class=''><\/p>\n<p style=\"color:#F44336;background-color:white\">Medium<\/td><td class=''><\/p>\n<p style=\"color:#F44336;background-color:white\">High<\/td><td class=''><\/p>\n<p style=\"color:#F44336;background-color:white\">Beginners<\/td><\/tr><tr class=''><td class=''><\/p>\n<p style=\"color:#42a5f5;background-color:#fbfbfb\">Blue<\/td><td class=''><\/p>\n<p style=\"color:#42a5f5;background-color:#fbfbfb\">Fast<\/td><td class=''><\/p>\n<p style=\"color:#42a5f5;background-color:#fbfbfb\">Very high<\/td><td class=''><\/p>\n<p style=\"color:#42a5f5;background-color:#fbfbfb\">Juniors \/\u00a0new players<\/td><\/tr><\/tbody><\/table><\/div><br \/>\n<section  class='av_textblock_section av-2jisns3-1abf2c09a151245b060f6e4ce7121c81 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Shoes<\/strong>: Special squash shoes with a non-marking sole customized to grip the wooden court and support the ankles are recommended.<\/p>\n<p>Protective eyewear is also recommended to safeguard from ball-eye injuries. Also, while in play do watch out for your opponents racquet.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2hk3v4j-cf04adf9a889daf901a5ce5ef8439519\">\n#top .hr.hr-invisible.av-2hk3v4j-cf04adf9a889daf901a5ce5ef8439519{\nheight:75px;\n}\n<\/style>\n<div  class='hr av-2hk3v4j-cf04adf9a889daf901a5ce5ef8439519 hr-invisible  avia-builder-el-19  el_after_av_textblock  avia-builder-el-last '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-f0468db45ef49dfb6f67479ffcce9140\">\n#top .av-special-heading.av-av_heading-f0468db45ef49dfb6f67479ffcce9140{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-f0468db45ef49dfb6f67479ffcce9140 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-f0468db45ef49dfb6f67479ffcce9140 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-f0468db45ef49dfb6f67479ffcce9140 av-special-heading-h2 blockquote modern-quote modern-centered  avia-builder-el-20  el_after_av_one_full  el_before_av_hr '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Health Benefits of Squash<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2ecik0z-e9c634fd6bf743bc9d4b39acff422191\">\n#top .hr.hr-invisible.av-2ecik0z-e9c634fd6bf743bc9d4b39acff422191{\nheight:75px;\n}\n<\/style>\n<div  class='hr av-2ecik0z-e9c634fd6bf743bc9d4b39acff422191 hr-invisible  avia-builder-el-21  el_after_av_heading  el_before_av_one_fifth '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2dh50g3-e99b84f7aa8de07709f0b845e7ce55f4\">\n.flex_column.av-2dh50g3-e99b84f7aa8de07709f0b845e7ce55f4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2dh50g3-e99b84f7aa8de07709f0b845e7ce55f4 av_one_fifth  avia-builder-el-22  el_after_av_hr  el_before_av_four_fifth  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2bt2sxv-f2aba49217a5b8318bc23773e0e0c320\">\n.avia-image-container.av-2bt2sxv-f2aba49217a5b8318bc23773e0e0c320 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-2bt2sxv-f2aba49217a5b8318bc23773e0e0c320 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-2bt2sxv-f2aba49217a5b8318bc23773e0e0c320 av-styling- avia_animated_image av-animated-when-visible-95 pop-up avia-align-center  avia-builder-el-23  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-2147 avia-img-lazy-loading-not-2147 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Running-man-1-80x80.png\" alt='Running man' title='Running man'  height=\"80\" width=\"80\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Running-man-1-80x80.png 80w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Running-man-1-300x300.png 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Running-man-1-36x36.png 36w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Running-man-1-180x180.png 180w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Running-man-1-120x120.png 120w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Running-man-1-450x450.png 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Running-man-1.png 600w\" sizes=\"(max-width: 80px) 100vw, 80px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2a8ueur-27a4bc529815142b4087822139fbb091\">\n.flex_column.av-2a8ueur-27a4bc529815142b4087822139fbb091{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2a8ueur-27a4bc529815142b4087822139fbb091 av_four_fifth  avia-builder-el-24  el_after_av_one_fifth  el_before_av_hr  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-27jzeg3-3e743e14ce87af9d2e7080681723761b\">\n#top .av-special-heading.av-27jzeg3-3e743e14ce87af9d2e7080681723761b{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-27jzeg3-3e743e14ce87af9d2e7080681723761b .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-27jzeg3-3e743e14ce87af9d2e7080681723761b .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-27jzeg3-3e743e14ce87af9d2e7080681723761b av-special-heading-h2 blockquote modern-quote  avia-builder-el-25  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >3S\u2019s &#8211; speed, stamina and strength<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-271lbkj-191830e2b3ae54407362f8679b51b40f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>A not so large court and the fact that you can hit the ball off any wall mean that it isn\u2019t easy to finish off a point. If you are ready to run, you can reach many balls to continue the rally. The continuous running, lunging, twisting, bending, jumping increases your lower body strength, speed and stamina. And hitting a rubber ball improves your core (abdominal) strength apart from exercising your hand and shoulder muscles.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-24kdikj-315b10066c9b3d1e23fe8146157eee93\">\n#top .hr.hr-invisible.av-24kdikj-315b10066c9b3d1e23fe8146157eee93{\nheight:75px;\n}\n<\/style>\n<div  class='hr av-24kdikj-315b10066c9b3d1e23fe8146157eee93 hr-invisible  avia-builder-el-27  el_after_av_four_fifth  el_before_av_one_fifth '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-23f63sj-e71ad260a7d0dbe5a05e272b65621872\">\n.flex_column.av-23f63sj-e71ad260a7d0dbe5a05e272b65621872{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-23f63sj-e71ad260a7d0dbe5a05e272b65621872 av_one_fifth  avia-builder-el-28  el_after_av_hr  el_before_av_four_fifth  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-21jp9ir-e005f265e21a11a46257c82003041c9a\">\n.avia-image-container.av-21jp9ir-e005f265e21a11a46257c82003041c9a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-21jp9ir-e005f265e21a11a46257c82003041c9a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-21jp9ir-e005f265e21a11a46257c82003041c9a av-styling- avia_animated_image av-animated-when-visible-95 pop-up avia-align-center  avia-builder-el-29  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-1912 avia-img-lazy-loading-not-1912 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Creative-Brain-80x80.jpg\" alt='Be Creative' title='Creative Brain'  height=\"80\" width=\"80\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Creative-Brain-80x80.jpg 80w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Creative-Brain-300x300.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Creative-Brain-36x36.jpg 36w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Creative-Brain-180x180.jpg 180w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Creative-Brain-120x120.jpg 120w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Creative-Brain-450x451.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Creative-Brain.jpg 676w\" sizes=\"(max-width: 80px) 100vw, 80px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-79scgj-db16180bd85c5c3655d375960aef365f\">\n.flex_column.av-79scgj-db16180bd85c5c3655d375960aef365f{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-79scgj-db16180bd85c5c3655d375960aef365f av_four_fifth  avia-builder-el-30  el_after_av_one_fifth  el_before_av_hr  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1xzhkeb-e6b70d151e02d507fc91741d0050245e\">\n#top .av-special-heading.av-1xzhkeb-e6b70d151e02d507fc91741d0050245e{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-1xzhkeb-e6b70d151e02d507fc91741d0050245e .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-1xzhkeb-e6b70d151e02d507fc91741d0050245e .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-1xzhkeb-e6b70d151e02d507fc91741d0050245e av-special-heading-h2 blockquote modern-quote  avia-builder-el-31  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Quick Thinking <span class='special_amp'>&amp;<\/span> Hand eye co-ordination<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-1w25upv-6a9aad1ba410f7119ef93e27d5c0d6c5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Players typically stand at the center of the court to ensure they can reach any corner. Between points, players have milliseconds to think, move and hit the next ball. Typically, choosing the shot thoughtfully and getting the placement right is more important than power. Continuous practice will improve your understanding of court geometry, shot selection and hand eye co-ordination.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1vcrac3-322b3da3639c7d651e689ad3e136f519\">\n#top .hr.hr-invisible.av-1vcrac3-322b3da3639c7d651e689ad3e136f519{\nheight:75px;\n}\n<\/style>\n<div  class='hr av-1vcrac3-322b3da3639c7d651e689ad3e136f519 hr-invisible  avia-builder-el-33  el_after_av_four_fifth  el_before_av_one_fifth '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1to7xjn-e61360aa0b21a22608716a04a1c2d29c\">\n.flex_column.av-1to7xjn-e61360aa0b21a22608716a04a1c2d29c{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1to7xjn-e61360aa0b21a22608716a04a1c2d29c av_one_fifth  avia-builder-el-34  el_after_av_hr  el_before_av_four_fifth  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1rik5eb-bf93521cec8d2a28c6570e59b99f5c8e\">\n.avia-image-container.av-1rik5eb-bf93521cec8d2a28c6570e59b99f5c8e img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-1rik5eb-bf93521cec8d2a28c6570e59b99f5c8e .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-1rik5eb-bf93521cec8d2a28c6570e59b99f5c8e av-styling- avia_animated_image av-animated-when-visible-95 pop-up avia-align-center  avia-builder-el-35  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-2142 avia-img-lazy-loading-not-2142 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/rocket-big@200x200-80x80.png\" alt='Launch' title='rocket-big@200x200'  height=\"80\" width=\"80\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/rocket-big@200x200-80x80.png 80w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/rocket-big@200x200-36x36.png 36w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/rocket-big@200x200-180x180.png 180w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/rocket-big@200x200-120x120.png 120w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/rocket-big@200x200.png 200w\" sizes=\"(max-width: 80px) 100vw, 80px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1pv5axv-bc8a92295297b410e1395fd52669475c\">\n.flex_column.av-1pv5axv-bc8a92295297b410e1395fd52669475c{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1pv5axv-bc8a92295297b410e1395fd52669475c av_four_fifth  avia-builder-el-36  el_after_av_one_fifth  el_before_av_hr  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1o0pbtv-e2802443207efca03702671da3674e39\">\n#top .av-special-heading.av-1o0pbtv-e2802443207efca03702671da3674e39{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-1o0pbtv-e2802443207efca03702671da3674e39 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-1o0pbtv-e2802443207efca03702671da3674e39 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-1o0pbtv-e2802443207efca03702671da3674e39 av-special-heading-h2 blockquote modern-quote  avia-builder-el-37  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Intensity<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-1ncmcer-71dc09a3176512453d2d0d573e198b39 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>A 30 minute squash session burns 517 calories (compared to 345 in swimming, 431 in cycling or running). Constant running and extended rallies build muscular endurance and lower body strength apart from burning a lot of calories in a short period.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1l4wm83-0e4b657d44a47229d2f992e2387f9b34\">\n#top .hr.hr-invisible.av-1l4wm83-0e4b657d44a47229d2f992e2387f9b34{\nheight:75px;\n}\n<\/style>\n<div  class='hr av-1l4wm83-0e4b657d44a47229d2f992e2387f9b34 hr-invisible  avia-builder-el-39  el_after_av_four_fifth  el_before_av_one_fifth '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1jazi4j-449eb5541e5bce5bb4cfda7ccefe30f4\">\n.flex_column.av-1jazi4j-449eb5541e5bce5bb4cfda7ccefe30f4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1jazi4j-449eb5541e5bce5bb4cfda7ccefe30f4 av_one_fifth  avia-builder-el-40  el_after_av_hr  el_before_av_four_fifth  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1hpi3o3-bb0ab61d543f51ab3380f591999afa4f\">\n.avia-image-container.av-1hpi3o3-bb0ab61d543f51ab3380f591999afa4f img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-1hpi3o3-bb0ab61d543f51ab3380f591999afa4f .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-1hpi3o3-bb0ab61d543f51ab3380f591999afa4f av-styling- avia_animated_image av-animated-when-visible-95 pop-up avia-align-center  avia-builder-el-41  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-1595 avia-img-lazy-loading-not-1595 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/heart-80x80.png\" alt='Higher Blood Flow' title='Higher Blood Flow'  height=\"80\" width=\"80\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/heart-80x80.png 80w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/heart-300x300.png 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/heart-36x36.png 36w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/heart-180x180.png 180w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/heart-120x120.png 120w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/heart.png 450w\" sizes=\"(max-width: 80px) 100vw, 80px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1g5rpqb-13d725b321c175301b5a514806fc8bc6\">\n.flex_column.av-1g5rpqb-13d725b321c175301b5a514806fc8bc6{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1g5rpqb-13d725b321c175301b5a514806fc8bc6 av_four_fifth  avia-builder-el-42  el_after_av_one_fifth  el_before_av_hr  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1eii86b-19988bc8b42aa8c77b1fd1c62d5ffc4d\">\n#top .av-special-heading.av-1eii86b-19988bc8b42aa8c77b1fd1c62d5ffc4d{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-1eii86b-19988bc8b42aa8c77b1fd1c62d5ffc4d .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-1eii86b-19988bc8b42aa8c77b1fd1c62d5ffc4d .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-1eii86b-19988bc8b42aa8c77b1fd1c62d5ffc4d av-special-heading-h2 blockquote modern-quote  avia-builder-el-43  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Cardiovascular health<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-1cgzu43-661f971d6241d1ffadc8f159a6f1973b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>The rallying demands continuous energy from your muscles. This keeps the heart rate up and makes lungs work at peak efficiency as more blood is pumped to the brain and rest of the body. Higher oxygen boosts endurance and stamina. Besides, the resulting weight loss reduces burden on the heart while improving your general well-being.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1avq5fn-415a0c00d02044ae5ec4e664b1ea075c\">\n#top .hr.hr-invisible.av-1avq5fn-415a0c00d02044ae5ec4e664b1ea075c{\nheight:75px;\n}\n<\/style>\n<div  class='hr av-1avq5fn-415a0c00d02044ae5ec4e664b1ea075c hr-invisible  avia-builder-el-45  el_after_av_four_fifth  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1a8mj5v-48e2d97c40977359650a0f005d99ee0d\">\n#top .av_textblock_section.av-1a8mj5v-48e2d97c40977359650a0f005d99ee0d .avia_textblock{\ncolor:#262626;\n}\n<\/style>\n<section  class='av_textblock_section av-1a8mj5v-48e2d97c40977359650a0f005d99ee0d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p>If you have never played\u00a0squash, its time you tried it for a couple of weeks. And then see yourself fall in love with the sport.<\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-179zdab-9604c39620239872145caa4276e38ae8\">\n#top .hr.hr-invisible.av-179zdab-9604c39620239872145caa4276e38ae8{\nheight:75px;\n}\n<\/style>\n<div  class='hr av-179zdab-9604c39620239872145caa4276e38ae8 hr-invisible  avia-builder-el-47  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-16ynhn7-b1cfe09d51534060584fa8399747fb13\">\n#top .av_textblock_section.av-16ynhn7-b1cfe09d51534060584fa8399747fb13 .avia_textblock{\nfont-size:18px;\ncolor:#262626;\n}\n<\/style>\n<section  class='av_textblock_section av-16ynhn7-b1cfe09d51534060584fa8399747fb13 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p style=\"text-align: center\"><em><strong>Squash is boxing with racquets.<\/strong><\/em><\/p>\n<p style=\"text-align: right\">&#8211; Jonah Barrington<\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-146wb8j-e89a91f62b9cd877f043af4d78d62943\">\n#top .hr.hr-invisible.av-146wb8j-e89a91f62b9cd877f043af4d78d62943{\nheight:75px;\n}\n<\/style>\n<div  class='hr av-146wb8j-e89a91f62b9cd877f043af4d78d62943 hr-invisible  avia-builder-el-49  el_after_av_textblock  el_before_av_section  avia-builder-el-last '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3w2hjn-78231c277f329bb73413ef0e1b09ca00\">\n.avia-section.av-3w2hjn-78231c277f329bb73413ef0e1b09ca00{\nbackground-color:#262626;\nbackground-image:unset;\n}\n<\/style>\n<div id='av_section_2'  class='avia-section av-3w2hjn-78231c277f329bb73413ef0e1b09ca00 main_color avia-section-default avia-no-shadow  avia-builder-el-50  el_after_av_hr  el_before_av_one_fourth  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-2291'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-11uyenn-56a46c3165ac7824102940aeb4a37c79\">\n.flex_column.av-11uyenn-56a46c3165ac7824102940aeb4a37c79{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-11uyenn-56a46c3165ac7824102940aeb4a37c79 av_one_fourth  avia-builder-el-51  el_before_av_three_fourth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-104ne77-bc86bc93a018befb8a09be41b67b2a79\">\n.avia-image-container.av-104ne77-bc86bc93a018befb8a09be41b67b2a79 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-104ne77-bc86bc93a018befb8a09be41b67b2a79 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-104ne77-bc86bc93a018befb8a09be41b67b2a79 av-styling-circle avia_animated_image av-animated-when-visible-95 pop-up avia-align-center  avia-builder-el-52  el_before_av_textblock  avia-builder-el-first '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-2299 avia-img-lazy-loading-not-2299 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Mekhala-S-80x80.png\" alt='Squash Coach Mekhala Subedar' title='Mekhala Subedar'  height=\"80\" width=\"80\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Mekhala-S-80x80.png 80w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Mekhala-S-36x36.png 36w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Mekhala-S-180x180.png 180w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Mekhala-S-120x120.png 120w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Mekhala-S.png 195w\" sizes=\"(max-width: 80px) 100vw, 80px\" \/><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-yjxn43-4d35f7ab5584b57546bbd8b919929e18\">\n#top .av_textblock_section.av-yjxn43-4d35f7ab5584b57546bbd8b919929e18 .avia_textblock{\ncolor:#f2f2f2;\n}\n<\/style>\n<section  class='av_textblock_section av-yjxn43-4d35f7ab5584b57546bbd8b919929e18 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p style=\"text-align: center\"><strong><em><a href=\"http:\/\/www.blog.spyn.co\/coach\/mekhalasubedar\">MEKHALA SUBEDAR<\/a><\/em><\/strong><\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-wevq03-c08c2a9e0deb06f71ddc61692470de5f\">\n.flex_column.av-wevq03-c08c2a9e0deb06f71ddc61692470de5f{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-wevq03-c08c2a9e0deb06f71ddc61692470de5f av_three_fourth  avia-builder-el-54  el_after_av_one_fourth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-up4uur-1bf1f624160c9565187d668b3ea5c5d1\">\n#top .av_textblock_section.av-up4uur-1bf1f624160c9565187d668b3ea5c5d1 .avia_textblock{\ncolor:#f2f2f2;\n}\n<\/style>\n<section  class='av_textblock_section av-up4uur-1bf1f624160c9565187d668b3ea5c5d1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p>ABOUT THE AUTHOR:<\/p>\n<p>Mekhala Subedar is a 4 time national squash champion and was recommended for the prestigious Arjuna award in 2001 and 2002. She is a qualified level 2 coach and a certified International Woman Referee. She currently coaches in Bangalore. You can view her full profile <a href=\"http:\/\/www.blog.spyn.co\/coach\/mekhalasubedar\">here<\/a>.<\/p>\n<\/div><\/section><\/div>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='after_section_2'  class='main_color av_default_container_wrap container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-2291'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-sahn6r-7919440b49874a6ecb66d7f31ae6ac90\">\n.flex_column.av-sahn6r-7919440b49874a6ecb66d7f31ae6ac90{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-sahn6r-7919440b49874a6ecb66d7f31ae6ac90 av_one_fourth  avia-builder-el-56  el_after_av_section  el_before_av_one_half  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-qzkwfn-c49cb52496f1df134d52b830c08002ce\">\n.flex_column.av-qzkwfn-c49cb52496f1df134d52b830c08002ce{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-qzkwfn-c49cb52496f1df134d52b830c08002ce av_one_half  avia-builder-el-57  el_after_av_one_fourth  el_before_av_one_fourth  flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-qgdvw3-ce6f9c0005a9e2cf7d7f8e74b4595c3d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: center\">spyn is operational in Bangalore and Mumbai. You are welcome to try the concept\u00a0and give us feedback.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-o1fizn-1ef38e54201c5a65cd5d245dd6e812f7\">\n.avia-image-container.av-o1fizn-1ef38e54201c5a65cd5d245dd6e812f7 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-o1fizn-1ef38e54201c5a65cd5d245dd6e812f7 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-o1fizn-1ef38e54201c5a65cd5d245dd6e812f7 av-styling- av-hover-grow av-img-linked avia_animated_image av-animated-when-visible-95 pop-up avia-align-center  avia-builder-el-59  el_after_av_textblock  avia-builder-el-last '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.atzos.spyn\" class='avia_image '  target=\"_blank\"  rel=\"noopener noreferrer\" aria-label='get spyn on google playstore'><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-1173 avia-img-lazy-loading-not-1173 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/get-spyn-on-google-playstore.png\" alt='Download spyn sports app' title='get spyn on google playstore'  height=\"60\" width=\"202\"  itemprop=\"thumbnailUrl\"  \/><\/a><\/div><\/div><\/div><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lu1l6r-c88e96911e8f07c8b0a651335d0a2f35\">\n.flex_column.av-lu1l6r-c88e96911e8f07c8b0a651335d0a2f35{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-lu1l6r-c88e96911e8f07c8b0a651335d0a2f35 av_one_fourth  avia-builder-el-60  el_after_av_one_half  el_before_av_hr  flex_column_div av-zero-column-padding  '     ><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" 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data-created_by=\"avia_inline_auto\" id=\"style-css-av-5s4rf7-e24f5a0b0331b9f5a94d6000c0b22fa9\">\n.flex_column.av-5s4rf7-e24f5a0b0331b9f5a94d6000c0b22fa9{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-5s4rf7-e24f5a0b0331b9f5a94d6000c0b22fa9 av_one_fourth  avia-builder-el-70  el_after_av_one_half  el_before_av_hr  flex_column_div av-zero-column-padding  '     ><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4tswoj-bacf8159d095cd7ce2f9168e9df7f3bf\">\n#top .hr.hr-invisible.av-4tswoj-bacf8159d095cd7ce2f9168e9df7f3bf{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-4tswoj-bacf8159d095cd7ce2f9168e9df7f3bf hr-invisible  avia-builder-el-71  el_after_av_one_fourth  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2df3xf-4523dd53993f5aa3e91dd0558e9d9a9d\">\n#top .av_textblock_section.av-2df3xf-4523dd53993f5aa3e91dd0558e9d9a9d .avia_textblock{\ncolor:#888888;\n}\n<\/style>\n<section  class='av_textblock_section av-2df3xf-4523dd53993f5aa3e91dd0558e9d9a9d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p>Icons from www.freepik.com<\/p>\n<\/div><\/section>\n","protected":false},"excerpt":{"rendered":"<p>Squash was rated the healthiest with impressive scores in cardio-respiratory endurance (4.5), muscle endurance (5) and calories burnt (5).<br \/>\nHere is an introduction to the sport and why squash is beneficial to the casual sportsmen interested in staying fit while having fun.<\/p>\n","protected":false},"author":9,"featured_media":2304,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[172],"tags":[],"class_list":["post-2291","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-othersports"],"jetpack_featured_media_url":"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Stay-Healthy-Have-Fun-with-Squash.jpg","jetpack_likes_enabled":false,"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/posts\/2291","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/comments?post=2291"}],"version-history":[{"count":1,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/posts\/2291\/revisions"}],"predecessor-version":[{"id":7397,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/posts\/2291\/revisions\/7397"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/media\/2304"}],"wp:attachment":[{"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/media?parent=2291"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/categories?post=2291"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/tags?post=2291"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}