Tennis is an exciting sport that involves using a "tennis racket" and a ball. It can be played either one-on-one or in doubles. In this section, we will discuss weight control through tennis.
Tennis is one of the most enjoyable and energetic sports. Like any other sport, tennis is extremely beneficial for health and physical well-being. If you struggle with excess weight or want to achieve your ideal body shape, you can rely on tennis. However, to achieve this goal, you will need to make some adjustments to your training routine. This is because tennis is a "stop-start" game, whereas most weight loss exercises and programs are based on maintaining continuous movement over a specific period to burn calories.
A person weighing 80 kg can burn 584 calories in one hour of playing tennis, while someone weighing 100 kg can burn 728 calories in the same duration.
Play tennis with someone who also wants to lose weight – This way, they will be more focused on playing with the goal of weight loss.
Use a ball machine for 10 to 15 minutes – This will ensure continuous movement without stopping.
Warm up for a long time and score points quickly – For example, warm up by keeping the ball in play as long as possible and challenge yourself to exchange the ball with your opponent without making errors. This type of practice not only helps you move longer and burn more calories, but it also improves your tennis skills.
Practice with just one ball – Whenever the ball goes out, run and retrieve it.
Practice against a wall – Try to continue without losing the ball as long as possible.
Jump up and down or jog in place between shots – This adds extra movement and energy expenditure.
Tennis involves running, walking, and movements that are classified as aerobic exercises. These quick movements in tennis increase the heart rate, which results in higher energy expenditure, fat burning, and, consequently, weight loss and fitness. A typical game of tennis lasts around one to two hours, which is beneficial for cardiovascular health and helps reduce the risk of heart disease and strokes.
A few years ago, a study conducted at an international university researched the mental and psychological effects, as well as the benefits of various sports on people. In this study, tennis scored the highest in terms of "increased self-confidence" and also showed the most positive effects on outlook. Additionally, tennis had the lowest scores for stress, anxiety, and depression. Scientists believe that regular tennis playing can motivate you in both your personal and professional life.
Many tennis players suffer from minor and major injuries. While elbow injuries are the most common in this sport, there are other prevalent threats for tennis players, including: injuries to the legs, strains and muscle cramps in various areas of the arms and legs, and pain in the calves and ankles. However, it should be noted that most tennis injuries are not dangerous or life-threatening, and you can often manage these injuries without needing a specialist.
