What are the characteristics of the exercise value of tennis

Tennis is a whole-body sport with core exercise values such as improving cardiovascular function, enhancing muscle strength, improving coordination, promoting metabolism, and relieving psychological stress.

1. Cardiovascular and Pulmonary Function

Tennis requires continuous running and rapid directional changes, which can effectively improve cardiovascular endurance. Alternating high-intensity sprints and brief breaks during exercise, simulating interval training mode, can help enhance the heart's pumping ability and lung oxygen exchange efficiency. Long term regular tennis exercise can lower resting heart rate and increase maximum oxygen uptake.

2. Muscle Strength

The hitting action requires the coordination of the upper limb shoulder arm muscle group, core muscle group, and lower limb muscle group to exert force. Swinging the racket with both hands can strengthen the muscles of the forearm and back, serving can exercise the rotator cuff muscles of the shoulders, and rapid movement can enhance the strength of the muscles in the front and back of the thighs and buttocks. This type of composite strength training can promote balanced development of muscles throughout the body.

3. Coordination

Tennis requires hand eye coordination to determine the trajectory of the incoming ball, as well as precise coordination between footwork and swing movements. The characteristic of multi joint collaborative work can significantly improve neuromuscular control ability, enhance body balance and agility, and has special value in preventing falls in middle-aged and elderly people.

4. Metabolism

Moderate intensity tennis exercise can burn a large amount of calories per hour, accelerating the breakdown of glycogen and fat in the body. The excessive oxygen consumption effect generated after exercise can continuously increase basal metabolic rate, and combined with dietary control, it can effectively improve body fat percentage. This combination of aerobic and anaerobic exercise modes is particularly suitable for weight loss individuals.

5. Psychological stress reduction

Tennis requires a high level of concentration, which can help transfer daily stress. Tactical thinking and real-time decision-making during competitions can stimulate brain activity, and the secretion of endorphins after exercise can produce a sense of pleasure. Team doubles can also enhance social interaction, which is particularly beneficial for alleviating anxiety in the workplace. When exercising tennis, it is recommended to choose professional sports shoes to prevent ankle injuries. Beginners should gradually adapt from low-intensity wall exercises. Warm up and stretch thoroughly before and after exercise, and replenish enough water and electrolytes. Middle aged and elderly people can reduce the intensity of competitions and focus on fitness and entertainment as the main purpose. Combining strength training and flexibility exercises can make tennis exercise more comprehensive. It is advisable to maintain regular exercise at least 3 times a week, with each session lasting no more than 60 minutes.