Skip to content

Fitness & Exercise

Fitness Basics: Learning to Love Tennis

Yes, it can help you get fit. But the benefits of tennis go beyond the physical, experts say.
Font Size

The Learning Curve

As with most new exercise ventures, you won't realize all these benefits right away. There's a learning curve for tennis, especially if you're a brand-new player.

"At first, beginners aren't going to have these long rallies (keeping the ball in play) that would make tennis more aerobic," says Smith.

So at least at first, don't expect to burn the same amount of calories during an hour-long lesson than you would during the same time on the treadmill, says Linda Sneed, USPTA pro and tennis coach at the Little Rock Athletic Club in Little Rock, Ark.

And during a lesson, sometimes you'll work on technique and form more than running cross-court, she says.

"It's like walking at first," says Sneed. "It gets you out and it's something fun and you're moving."

But if you stay consistent, it won't be long before you're able to get a good rally going, and in turn, burn more calories, Sneed says.

A great tip, Sneed says, is to play with someone who has skills comparable to yours: "Even at a lower level, if you're playing with someone that's competitive with you, you'll keep a lot of balls in play."

Cardio Tennis

You could also consider Cardio Tennis, a program offered in many cities that gives tennis players at any level the heart-pumping benefits once experienced mostly by competitive players. Helmig started this program at the Tucson Racquet and Fitness Club, one of the certified sites for Cardio Tennis.

Essentially, the program combines uses a series of cardiovascular drills to keep the heart rate in the "fat-burning zone" -- between 65% and 85% of a person's maximum heart rate. There are up to 15 people in a Cardio Tennis class, which is set to music.

Cardio Tennis drills last three minutes, says Helmig. For example, a player hits a volley, then rushes the net, tapping the racquet to the net, then backs up to hit an overhead. The pro coordinates the shots and choreographs all the drills.

"Even if you're a true beginner with little or no experience, you still get a lot out of it," Helmig says.

While Cardio Tennis may not do much to improve your tennis technique, he says, you can supplement it with private or semi-private lessons.

Healthy Living Tools

Ditch Those Inches

Set goals, tally calorie intake, track workouts and more, all via WebMD’s free Food & Fitness Planner.

Get Started

Today on WebMD

pilates instructor
15 moves that get results.
woman stretching before exercise
How and when to do it.
couple working out
Moves you can do at home.
woman exercising
Strengthen your core with these moves.
man exercising
knees to chest
Man looking at watch before workout
Overweight man sitting on park bench

Pollen counts, treatment tips, and more.

It's nothing to sneeze at.

Loading ...

Sending your email...

This feature is temporarily unavailable. Please try again later.


Now check your email account on your mobile phone to download your new app.

pilates instructor
jogger running among flowering plants
woman walking
woman doing pushups