What is Cardio Tennis?
By Robbie Salum
Cardio Tennis is
a new, fun, group activity featuring drills to give players of all abilities
an ultimate, high-energy workout.
Cardio Tennis includes a warm-up, cardio workout, and cool down phases.
What are the major benefits of Cardio Tennis?
Participants consistently elevate their heart rates into their aerobic
training zone. You can burn more calories than singles or doubles tennis.
get short cycles of high intensity workout and periods of rest, almost like
interval training. It is a fun, group activity where players of all
abilities enjoy tennis together. While you are "playing" tennis, the primary
focus is on getting a great workout.
What happens in Cardio Tennis?
Taught by a Certified Tennis Professional, a typical Cardio Tennis program
includes a short dynamic warm-up, a cardio workout, and a cool down phase.
The majority of the Cardio Tennis program is the "workout" phase, which
should last 30-50 minutes. Most of this portion will include fast-paced
drills where the professional feeds balls to players based on their ability
and fitness level.
What types of drills are in a Cardio Tennis program?
are 3 segments: warm up, cardio workout and the cool down segments. Each
one has drills specifically designed to be fun, challenging and to get you
moving. You will hit forehands, backhands, volleys, etc. But remember,
Cardio Tennis is not about making you a great player. First and foremost,
Cardio Tennis is a great workout. You run, you hit balls, you jump, you
recover, and you have fun. Cardio Tennis is a full body workout.
Why is Cardio Tennis
better than other forms of exercise?
other activities will give you a great workout, Cardio Tennis challenges you
in so many ways. Running, moving sideways, stretching, etc. Your heart
rate will also go through high intensity segments…followed by a short period
of recovery. This is very similar to interval training.
of the major benefits is that you will have a much more social experience.
Players in Cardio Tennis socialize …and have fun! You are not drearily
confined to a boring machine like you are in many other fitness activities.
Where did this Cardio Tennis idea come from?
Leaders in our industry looked at consumer research which revealed trends
for Americans gravitating to high energy, fitness activities. They realized
our sport had some existing programs that already offered a great cardio
workout but have never been packaged professionally. We studied these
programs, improved upon them, and now are rolling out a suggested approach
nationally so all Americans can benefit from the great workout you get from
Does Cardio Tennis replace singles or doubles?
Cardio Tennis is the 3rd way to play tennis. This "new form" of tennis just
stresses a great workout vs. great forehands and backhands. I expect many
existing players who play singles and doubles today to continue with those
activities, which is fine.
How does a person know they are getting a good workout?
our programs at The Landings Racquet Club, participants in Cardio Tennis
burn more calories during a Cardio Tennis session than by playing Singles or
Doubles. They also spend more time in the aerobic zone. Players can check
their heart rates either with "self checks" or by wearing a heart rate
monitor. Cardio Tennis gets a person's heart rate up…and it stays there for
virtually the entire time.
How long is a Cardio
Cardio Tennis programs run from as short as a one hour to 90 minute
sessions. I recommend a 60 minute program, as today players are time
crunched and want to get a great workout in an hour or less. Check with the
Tennis Center for the actual program length.
Cardio Tennis available and good for beginners?
True beginners can learn tennis with players of similar ability in Cardio
Tennis with special balls…often called "transition" balls.
Will Cardio Tennis be available for kids?
is being played under the name “Sky Ball” in our kids’ after school tennis
program. Fifty kids are already playing this game at The Landings Racket
How do you know if Cardio Tennis is safe?
goal is to keep all players working out below their maximum heart rate and
in their aerobic training zone.
How do you determine someone's maximum heart rate?
American College of Sports Medicine1 has published the following recommended
formula for estimating maximum heart rate: 220 minus a person's age.
is their aerobic training zone and how do you determine this range?
Generally speaking, a person's aerobic training zone is 65-85% of their
maximum heart rate. This is good safe, efficient workout zone for most
Should people who are not in shape or recovering from a major surgery
exercise at a different level?
I recommend that this person consult with their doctor before participating.
Generally, this person's zone is 10 pts. lower than normal or 55-75% of the
maximum heart rate.
How often should a person exercise in Cardio Tennis?
recommended frequency for a Cardio Tennis type workout by the American
College of Sports Medicine is 3-5 times per week.
What is the time commitment?
programs have a weekly commitment. However, you can just "drop in".
How does this relate to real tennis?
is 3rd way to play tennis. You hit balls like in singles or doubles but the
focus is on a great workout, not on winning a match.
Cardio Tennis drills replicates singles/doubles movement patterns &
situations. Up, Back, Sideways, etc… Repetition of all strokes used in
single/doubles. No pressure tennis, fun!
you are looking for a new, fun mechanism by which to stop the obesity and
inactivity, if you are hungry to improve your health! Without question,
Cardio Tennis is the answer. It is vital not only to our sport's future but
Cardio Tennis is exactly what tennis players are looking for."