Tennis is an activity you can enjoy at home and when you travel. There are courts everywhere and tennis racquets are easy to pack or are supplied at most resorts.
Tennis isn’t really considered an “aerobic sport” (best for heart/lung health), but it does requires stamina, speed and strength, and also develops agility and co-ordination. When combined with aerobic activities like running, cycling or swimming, tennis is an excellent contribution to your overall fitness.
Tennis also requires focus and concentration – great exercise for the mind. And the concentration helps reduce stress and tension because you’re focused on the game, not your daily concerns.
Tennis is a better workout for those more skilled at the sport. It will challenge your heart and your muscles if you play long and hard enough. Until your skill improves, here are some tips to get a better workout:
- Play with an opponent of your skill level, so you’ll have extended volleys.
- Run; don’t walk, to retrieve the ball.
- Play singles tennis – it’s more effective for heart conditioning and keeps you moving more for the best fat-burning benefits. Singles tennis burns as much as 400 calories per hour if you play at a good pace.
Physical conditioning is often overlooked in tennis – especially lack of strength and flexibility in the shoulders. Weak shoulders can accumulate in a series of ailments that weaken the arm, and eventually lead to tennis elbow. The quick starts and stops of tennis can put extra stress on joints and ligaments. This can be a problem for those less fit. Injuries usually result from doing too much too soon with muscles not strong enough or flexible enough to handle the stress.
If you decide to play regularly, follow a full-body weight-training program, at least twice weekly. Include exercises to strengthen and stretch muscles in the arms, shoulders and back.
Take lessons to learn the right technique: bad form in the backhand (making the wrist do all the work) can lead to injury. Using the forearm for power, instead of control, is another cause of injury. Stroke power should generate through the legs, torso and shoulders, and be co-ordinated with hip rotation. Hit the ball with the “sweet spot” to allow the racquet – not your arm – to absorb the shock. Plant your feet securely before hitting the ball, and follow through with every stroke, instead of stopping the stroke suddenly after hitting the ball.
If you play tennis infrequently and don’t plan on becoming an avid player, there’s no need to worry about having a high fitness level or being proficient at the sport. As long as you don’t overdo it, and stretch your muscles afterward, you can enjoy hitting the courts on your holiday!
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.