Fitness Articles

Sweat it Out With the Benefits of Tennis

Featured Exercise Series: Tennis

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The sun is shining, but you are stuck inside? Whether you are diving head first into a new fitness program or not, tennis is a fun sport to get involved with when the weather is nice. No matter if you have played for years or have just picked up a racket, you’ll get a good workout and a good sweat either way.

The Next Superstar?
Let’s say that you’ve only had a little tennis experience, table tennis not included. This doesn’t really matter. All you need is a racket and a set of balls. It is helpful for anyone trying to get into shape because the pace can be as fast as you and your opponent want to make it.

You might not be able to zing a serve like Andy Roddick just yet, but soon enough you’ll master a good swing. If you are feeling competitive, make your opponent run all over the court after the ball, and he or she will be sure to return the favor. When you are looking for a little less excitement or want to concentrate on technique, just try to hit the ball back and forth. Pick the intensity of the workout and feel the burn. Improvement will come in time.

So What’s In It For Me?
Tennis actually has a lot of benefits for somebody trying to get into shape. First, it is aerobic exercise that doesn’t involve the treadmill, making it a little more stimulating. Although there is certainly nothing wrong with the gym, it can get a little monotonous day after day. Take advantage of the outdoors. You’ll be upping your heart rate and developing endurance in the process.

Want to build up some muscles? Tennis exercises all major muscle groups, so as your arms and shoulders work hard, so will your legs and even your core. Your muscles will be bending and extending, so it is important to remember to stretch before and after a game to avoid injury and soreness. A quick warm up to loosen the muscles isn’t a bad idea as well. The more often you play, the better your balance and coordination will become, which is helpful in all areas of life.

A Good Sweat
So while the weather is perfect, go outside and play regularly. Even if you only play a couple of times a week, tennis can be a great supplement to your regular workout plan. In only 30 minutes of playing, you’ll be burning about 150 calories, depending of course on the intensity and duration. Sweat out the toxins, making sure (as always) to replace the fluid lost with plenty of water. Exercise is one way to improve your mood, and so is soaking up some rays. So combine the two and be refreshed. Game, set, match!

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About The Author

Liz Noelcke Liz Noelcke
Liz is a journalist who often writes about health and fitness topics.

Member Comments

  • I learned to play tennis a few years ago but soon had no one to hit with(adults at the beginner level) so I haven't played in quite some time. I'd love to get back out there it was so much fun. - 5/28/2013 1:51:09 PM
  • I used to live to play tennis in my 20's and was quite good at it. Then marriage and children happened. This past March, now well into my 50's, I have taken up the sport again and find I enjoy it even more! I took some inexpensive group refresher lessons at my local parks and recreation and now play 2 to 3 times a week with new friends I have made there. It's just wonderful! I highly recommend it. - 7/18/2012 12:13:09 AM
  • I would have appreciated a little Tennis 101. I know it is great exercise, that part is pretty obvious but since I don't have a clue about the sport a quick explaination of how to play might help me if I decide to give it a whirl. - 7/17/2012 11:33:44 PM
  • AUDENITAG
    Does Wii Tennis count? It's really hot outside! - 7/17/2012 12:03:30 PM
  • TRYIN2LOSE2011
    I played tennis in H. S. but haven't picked up a racket since. I really miss it too. Guess who's going to be buying tennis equipment again??? LOL - 7/17/2012 10:41:46 AM
  • Our whole family plays tennis, our youngest is on his H.S. Team, it is great exercise and also a way of connecting and being social. - 7/17/2012 10:34:35 AM
  • Our schools are failing when they don't teach tennis, swimming and golf to all students as they are lifelong sports. - 9/16/2011 10:23:56 PM
  • Tennis is truly a sport for life. No matter what your age or fitness level, tennis is the perfect fit. As you get better and feel more comfortable, you can join local teams and meet new friends. I play about 4 - 5 X week for about 1.5 hours each match. It relaxes me and keeps me moving. I don't lose any weight, which is frustrating, but I love it anyway. - 8/24/2011 9:13:08 AM
  • Great article! I miss playing tennis. I was on my high school team and after meeting Jimmy Connors at a tournament I practiced every day and really improved my game. One of my goals in losing weight is to be able to safely play tennis again without breaking anything. Right now, I just play on my Wii. - 1/23/2011 4:21:24 AM
  • An excellent article - 4/18/2010 6:23:01 AM
  • Good article but I would never make a child play a game they didn't like or care for. I have hated playing tennis since jr. high when my brother would make me play with him and then just slam me so I would have to run around the court. In high school I had to play every year and could not stand it. I did so much other exercising that I did not need to do tennis. I did like to play raquetball in my 20's. - 1/23/2010 10:15:41 PM
  • For anyone feeling a little hesitant about jumping right into tennis, I recommend "Speedminton" very highly. I found it on Amazon, and my husband and I love it! The racquets are like squash racquets, and the shuttlecock flies much more quickly than a normal badminton shuttlecock. We ignore the "official" rules and just play on a full tennis court. It lets us run all over, and it is a great workout. - 10/13/2009 9:31:52 AM
  • Our schools should teach tennis to everyone as it is a lifelong sport along with golf and swimming. - 2/14/2009 11:42:33 PM
  • DEANRD7
    Who says you can't play if it's cold? - 1/23/2009 1:49:11 AM
  • Hey don't you have cold weather were you are? Here you can't play tennis. - 11/15/2008 7:24:52 PM
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