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Old 10-24-2010, 04:00 AM   #1
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Default What do you do for fitness?

Gotta be honest with you guys, I haven't played tennis in several years (and I was never serious about it anyway but I did manage to learn the basics) and I stopped smoking cigarretes 4 weeks ago (after being a smoker for 7 years) so you'll figure out I'm far from being in the best physical shape right now.

So anyhow, I bought a jumping rope recently as I figured it's a great excercice for tennis and also to help to breathe better. I started jumping a couple of days ago and now the lower parts of my legs kind of hurt which I guess is good stuff.

Anyhow, aside of the jumping rope, what would you guys recommend me for fitness?
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Old 10-24-2010, 05:13 AM   #2
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Default Re: What do you do for fitness?

Run, run, run. Running is the main physical strength you need, so it is only natural that running greatly improves your game. You get faster chasing down balls, more overall stamina to play longer and get stronger legs for better footwork.

If you haven't done much physical exercise for a long time, I would take it easy and do some jogging for 10-15 miles a week until you feel comfortable and start finding that length easy. Remember, TAKE IT EASY. It is so easy to get injured or put your body in too much stress especially if you're a smoker (I've never smoked cigarettes, so I personally wouldn't know about this aspect but it would make sense).

After you feel really good being able to run 10-15 miles a week, slowly start increasing your running speed and do a combination of short sprints and longer slower strides since tennis combines both agility and stamina. Then after a while of that, you can up the amount to whatever you feel like.
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Old 10-25-2010, 04:26 AM   #3
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Default Re: What do you do for fitness?

Congrats on quitting smoking! Good job! I know how hard that can be.
I agree with the running advice. Builds up great stamina.
For fitness, the best thing that has worked for me is diet. I stopped eating red meats, saturated fats and cheese (except for the rare treat) and I dropped about 15 pounds. Now I cover the court with speed.
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Old 10-25-2010, 04:31 AM   #4
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Default Re: What do you do for fitness?

There are so many things you can do for tennis. With the running, you need to do some interval training as tennis is a speed endurance sport. Got to have the endurance, but needs short bursts of speed as well.

Do some hill runs, in the winter some cross country skiing. With the intervals, go out moderately, then quicken the pace, slow down and go hard. The body doesn't get used to one pace antics and it will help the speed endurance.

Weight training works as well, it's not about lifting 3000kg, a lot of reps with short breaks. Squats work the back, core, legs all very important parts of tennis, then do some training with the fit ball.

Mix it up.
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Old 10-25-2010, 07:09 AM   #5
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Default Re: What do you do for fitness?

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Old 10-25-2010, 09:01 PM   #6
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Default Re: What do you do for fitness?

Congrats on not smoking, keep at it. The key is to ease your body back into fitness, running a good distance 5 times a week will do wonders for your endurance and overall health. Burst exercises should be used to build speed and strength. Use weights but use them in an intelligent way, read up about muscle groups (if you haven't done already) and learn how to condition your body.

As for me, I have always ran, i love running. But since i came to university i stepped it up quite a bit. I do a 40 minute Hill run on the treadmill, followed by 15 minute hill on the bikes. I then do resistance work on various gym equipment, i don't over do the weight training as i don't want to get really beefy. Stationary lifts and body weight exercises and then a 20 minute HIIT (High Intensity Interval Training) routine on the treadmill to finish off, i am absolutely spent by the time i am finished, my body feels drained. I do this 4/5 times a week, coupled with a sensible diet.
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Old 11-12-2010, 10:13 AM   #7
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Default Re: What do you do for fitness?

Yeah, as the guys have said speed, endurance and core work are your friends here. I got lazy over the past couple of years and stopped working on my fitness outside tennis and it's hurt my movement around the court and defensive game. After matches I can barely move the next morning! I've started on a pretty hardcore training programme before work now though so hopefully that will pay off on-court.
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