THE PHYSICAL BENEFITS
Full Body Workout
Tennis is an excellent workout for the entire body as it takes care of everything. It requires QUICKNESS and AGILITY to get to the ball, CORE STRENGTH to get power into your shots, STAMINA to be able to play for a couple of sets and MENTAL TOUGHNESS to stay one step ahead of your opponent. With its emphasis on quick, explosive movements, dynamic strength, endurance, and agility, tennis is perhaps the original cross-training workout. While all the running, stopping and starting, jumping and crouching works out the lower body, the action of hitting the tennis ball be it single or double-handed, works out the trunk and in particular your shoulders and upper back. All that while having fun, working off stress and energizing your spirits.
Improves Aerobic and Anaerobic Health
Depending on how you are practicing tennis lessons, you will reach different heart rates which helps your body to better pump blood and deliver oxygen and nutrients to all your muscles. It also helps in the development of capillaries and capillary beds within the muscles. This allows your muscles to have a greater blood supply and flow. In turn, helps your muscles to perform at a higher level while lowering the rate of fatigue. As a result, maintaining anaerobic health which allows the muscles to use oxygen effectively to provide quick energy spurts for explosive power and quick, reactive movements.As long you succeed in learning this you can introduce tennis also to your family, train and do nice and fun activities on the tennis court with your kids
Improves Muscles Strength
The game of tennis is quite a demanding sport and requires a sustained effort. It requires players to move side to side, up and back and at differing speeds to test a variety of muscles in your legs and the inherent movements in a typical match help to improve forearm strength, back muscles and core development. In other words, Tennis requires you to use almost all of your basic muscle groups from your shoulders down to your feet and as a result, it forces you to stretch dozens of muscles all over your body, including a few you that probably did not know you had. Using various muscle groups in a single action can help improve muscular strength, tones the muscles of your entire body and as a weight bearing activity, it can also build muscle endurance. The muscles you develop are especially the upper limbs (biceps, triceps, shoulders, forearms), lower limbs (thighs, biceps, calves). Furthermore, tennis also helps maintain a good position of the spine and helps to eliminate lower back pains.
Burns Calories and Fat
Tennis is a whole-body sport and you can burn a lot of calories because you are constantly on the move. Playing tennis can lead to burning a lot more calories than other physical activities. Regular playing of tennis can help in the reduction of body fat. Playing or practicing tennis for a minimum of 30 minutes to up to 3 hours of a tennis match can tone muscles, improve flexibility and enhance speed while effectively burning calories that will result in weight loss. For example, in an hour of cardio tennis, males can lose around 600 calories, while women around 400 calories.
Improves Bone Health
Tennis has positive impact on your bone as well. Exercising regularly can increase bone mass and can slow down the rate of bone mass loss over time. Prior age of 30, you can maximise you bone mass through exercise and continuing to exercise after 30 can slow the rate of bone loss.
Maintains Healthy Heart
You can learn and practice tennis at all tipes of ages so also seniors are welcomed to join,learn the game and keep a good workout routine.Tennis is similar to interval training which is a great way to improve heart function. Your body works at a higher level as it runs around the court and then recovers at a lower intensity during the 20 to 30 seconds between points. This is the exercise routine often used on treadmills and elliptical trainers – and a lot more fun. A typical tennis match can last anywhere from one to two hours and at intervals that are optimal for improving cardiovascular health which lower your risk of heart disease, heart attack and stroke.
Enhances Flexibility, Balance and Coordination
Tennis require the cooperation of the whole body. Due to constantly moving and running around the court, increased stretching of the body and frequent change of direction with respect to the direction of the ball; flexibility, coordination and balance all comes into play. Tennis increase the coordination capacity especially with reference to hand & eye coordination and spatio-temporal orientation. In terms of balance, you will learn how to transfer your body weight from one foot to another when you hit a ground stroke or a volley. And when you serve, you learn how to position your body on the court by adopting the school of footwork in tennis hence improving on your flexibility.
Boost Brain Power
Tennis triggers creativity and involves planning, tactical thinking, agility and the coordination of different parts of the body. The more you play tennis, the better and stronger the neural connections related to those types of activities become, and the better you become at them. In addition to improving neural connections and developing new neurons, studies show that exercises that require a lot of thinking can actually improve brain function in ways that aid memory, learning, social skills and behaviour.
Tennis is based on geometry and physics, and can help develop tactical thinking similar to playing a game of chess. The tactical aspect of the game keeps your mind occupied while your body gets a good workout. Since a large proponent of playing tennis involves alertness and tactical thinking to develop shot patterns, the sport helps to generate new connections between nerves in the brain. As a result, you learn how to make strategies and implement them without hesitation as you constantly have to do so in the game. It helps you realize that nothing is impossible if you have the ability, the passion and the confidence and let you execute your strategies and implement new ideas without any hesitation. Furthermore, the constant need to fulfill the short-term goals of reaching the little yellow ball in time makes it a complex sport full of small rewards and limitless challenges. Therefore, when played over the course of many years, tennis can help improve or maintain brain development, keeping you alert and sharp well into your golden years.
The skills needed to master the game take patience, time and dedication and as a result, you will become more disciplined.Tennis helps make new connections in brain, thereby improving your intellect and decision making power. It also makes you more disciplined as you have to learn to practice every day at the right time for the right amount of hours and reach the venue of the game at precisely the scheduled time. You will also develop the discipline to control your emotions and nerves, making a better awareness of your own reactions and your own body.
Improves Social Skills
The amount time spent practicing and focusing on getting better helps in achieving a better degree of socialization as you are required to interact with different players, match referees and the crowd and audience. Furthermore, tennis is a sport dominated by Fair-Play. It promotes good values like conduct, respect and empathy. The White Sport like it is called helps us to be more tolerant and inventive when we face different types of people characters that may be difficult to handle. Through this interactions, we learn the values like collaboration, friendship, competitiveness, compassion and kindness.
Those who regularly play tennis also tend to be more optimistic, have greater self-esteem and are less anxious, angry and depressed as it promotes healthy growth of the mind and better control of emotions. Tennis is good against the most dangerous diseases like stress and depression in our new century. Over a professional match and also a friendly competitive one we need to learn to control our negative emotions to win the game, sets and match
Above all else, tennis is entertaining both for the players and the viewers. It teaches you to have fun while having a proper working schedule, co-ordinate diet and exercise plans and learn from your mistakes, abilities and the surroundings. All these facts prove the tennis is perhaps the healthiest activity you can indulge yourself in. It makes you a fitter, happier and better human being in all aspects of life.