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.

You 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?

There 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?

While 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.

One 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 Cardio Tennis.

Does Cardio Tennis replace singles or doubles?

No.  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?

In 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 Tennis program?

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.

Is Cardio Tennis available and good for beginners?

Yes. 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?

Yes, 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 Club!

How do you know if Cardio Tennis is safe?

The 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?

The American College of Sports Medicine1 has published the following recommended formula for estimating maximum heart rate:  220 minus a person's age.

What 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 people.

Should people who are not in shape or recovering from a major surgery exercise at a different level?

Yes, 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?

The 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?

Most programs have a weekly commitment. However, you can just "drop in".

How does this relate to real tennis?

This 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!

If 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."