Tennis

As you know there is a significant endurance component in tennis. Consider the length of time—from the start of a warm-up to the conclusion of the final round, especially if it’s a long and difficult match. In these events a significant amount of energy (perhaps 50-60 percent or more) comes from the aerobic system. So a tennis player relies heavily on aerobic function to get through an event. And, the more aerobically trained (the more fat burning for energy), the more glycogen will be conserved. In this way, as the player gets to the later games and sets, there will be more anaerobic function for speed and power instead of significant fatigue. We all know that a long tennis match can be won or lost in later sets, and we can recall some of the great matches of Borg, Connors, McEnroe, the Williams sisters, and Billie Jean King that taxed the bodies of these competitors to the very end. It often comes down to who has the most energy left, and not just talent.

By training the aerobic system, tennis players can assure themselves of more than adequate reserves at the end of their matches, and nearly unlimited energy overall, reductions in injuries, and the many other benefits the aerobic system provides.

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Using a heart-rate monitor will not only help develop the aerobic system but will provide important feedback regarding aerobic progress. For example, a player starting out may play a one-hour match with an average heart rate of 150, with heart rate peaks hitting 185. After developing a good aerobic system, this same player may now be able to compete in the same match with an average heart rate of 130 and the heart rate never going over 155. This is a dramatic difference, and shows the power of good aerobic function. And, this player will get closer to his or her potential without the undue stress incurred with an average heart rate of 150 with peaks hitting 185. Conserved glycogen, maintained muscle balance (to prevent fatigue and optimize the swing), improved neurological function (eye-hand coordination), improved hydration, and many other benefits follow.

If a tennis player regularly uses a stationary bike or runs to help train the aerobic system, that player will improve in these activities as well (i.e., biking or running faster at the same heart rate).

During the aerobic training period (before the competitive season), a heart-rate monitor should be worn during play and the maximum aerobic heart rate not exceeded. As time goes on, the player will be able to perform much harder without the heart rate going up as much. This reflects increased energy, which allows the rest of the body—especially the brain and muscles—to function at much higher levels.

Of course, the time to start aerobic training for all athletes is long before competition begins—soon after the conclusion of the previous season is ideal. Measuring progress during this period with a heart-rate monitor is important not only for the athlete, but for the coach, trainer, health-care professional, and others involved in the overall conditioning process. Once more sport-specific training begins, the heart-rate monitor can still be used to assure proper warm-up and cool-down, interval-type workouts, and overall recovery.