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You Can Play Tennis
By Wayne L. Westcott |
They say that seniors
should take up golf… and I agree. However, many older adults
can enjoy playing tennis as well. Tennis is a more vigorous
activity than golf and does require a higher level of
physical fitness. Even so, getting in shape is a good thing,
and regular tennis play will help keep you in good shape. If
you are having mental pictures of professional tennis
matches, you need to think along slower lines. Some of you
may have the ability to play moderately-paced games of
singles tennis, but my recommendation is to round-up three
like-minded friends and start playing slower-paced games of
doubles tennis.
What if you haven’t played this sport for several years? No
problem. If you have reasonable mobility and normal eye-hand
coordination, you can make a successful return to the
courts. Do I recommend a session or two with a tennis
professional? Definitely. It will be money well-spent to
learn (or relearn) the fundamental tennis strokes and
strategies necessary to play this game at a level that
produces both personal satisfaction and physical fitness.
Group lessons are less expensive and a lot of fun.
Although we think of tennis as a summertime activity, you
can experience the same level of exercise and enjoyment all
year long by playing at one of the many excellent indoor
tennis facilities in the South Shore area. Unlike golf, you
do not have to terminate your tennis games when the weather
turns cold, making it a year-round fitness activity.
Compared to many sports, tennis is a bargain when it comes
to equipment. A properly fitted pair of tennis shoes, a
comfortable racquet, and a few cans of tennis balls is the
short list of essential equipment.
Before you schedule your first tennis lesson, I strongly
suggest that you perform at least a couple weeks of selected
conditioning exercises. The following exercises will help
you develop more performance power and reduce your risk of
injuries. If possible perform these exercises three
non-consecutive days a week prior to regular tennis play,
and twice a week thereafter. Use a resistance (Nautilus
machine, dumbbell, elastic band, etc.) that enables you to
perform 10 to 15 repetitions. When you can complete 15
repetitions in good form, increase the resistance by about 5
percent. One set of each exercise is sufficient so long as
you train with moderate movement speed (about 6 seconds for
each repetition) and full movement range.
For your leg muscles do leg presses (Nautilus machine) or
half-squats (dumbbells, elastic band).
For your upper body pushing muscles (chest, front shoulders
and triceps) perform chest presses (Nautilus machine,
elastic band) or bench presses (dumbbells).
For your upper body pulling muscles (upper back, rear
shoulders and biceps) perform seated rows (Nautilus machine,
elastic band) or bent rows (dumbbell).
For your lower back muscles, you may use the Nautilus low
back machine or perform front-lying trunk extensions with
body weight resistance.
For your midsection muscles you may use the Nautilus
abdominal machine or perform back-lying trunk curls with
body weight resistance.
You may add more exercises if you desire, but these five
fundamental exercises strengthen most of your major muscle
groups and should definitely prepare you for productive
tennis play. |
About The Author
Wayne L. Westcott, Ph.D., is fitness research
director at the South Shore YMCA in Quincy, and author of 20
books on strength training.
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