IF YOU PLAY TENNIS REGULARLY BUT STILL WEIGHING more than you would like, ACEcertified personal trainers recommend strength training, interval training, and increased cardio to help shed the pounds. Adding these top three exercise approaches, along with eating a sensible, portion-controlled, healthy diet, will help you achieve a total-body makeover in a matter of weeks.
01 Strength Training – Nothing too int imidating, j ust 20 minutes of basic exe rci ses two days a week will help firm and tone the whole body. Strength training will modestly increase metabolism , helping to burn more calories – even a t a rest state. Start any stre ngth-train - ing progra m with one set of exercises and a weight that allows the completion of eight to 12 repetitions. Any program should exercise the major muscle groups of the lower body, torso, and upper body. Special attention should also be given to strengthening the core muscles and lower b ack to help enhance your functional capabilities for safely engaging in various summer recreational activities.
02 INTERVAL TRAINING – Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity. “In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout. It is an extremely time-efficient and productive way to exercise,” said Cedric Bryant, Ph.D., F.A.C.S.M., chief science officer for ACE.
03 INCREASED CARDIO/ AEROBIC EXERCISE – Aerobic exercise is any activity that uses large muscle groups in a continuous, rhythmic fashion for sustained periods of time. Walking is a weight-bearing aerobic exercise; so are jogging, rope skipping and dancing. Nonweight- bearing aerobic exercises include bicycling, stationary cycling, swimming, and rowing. “Consistency is key to a successful program,” said Bryant. “You should exercise at a comfortable pace and gradually increase the intensity of your workouts. To lose weight, gradually work toward accumulating 60 minutes or more of low-to-moderate intensity physical activity on most days of the week.”
