- Fitness

Quick Calorie Burn: Bonus Exercise

Thu, 04 Mar 2010 00:00:00 GMT

Burn more fat with this move from trainer Jonathan Ross, owner of Aion Fitness in Bowie, Md.

Suitcase Deadlift With Row
Strengthens upper back, glutes and hamstrings. Stand with feet hip-width apart, holding a 12–25-pound dumbbell in your right hand, palm facing in. (1) Slowly bend forward from hips, pushing glutes straight behind you with knees slightly bent, abs tight and back flat. Bring the weight in front of your right shin, as if you were carrying a suitcase. Return to start and repeat; do 10 reps. (2) On your final rep, remain in the lowered position and step your left foot forward and place your left hand on your thigh. (3) Draw your right elbow toward your ribs. Lower and repeat; do 10 reps. Switch sides and repeat series.

Web Exclusive: Interval Training

Thu, 04 Mar 2010 00:00:00 GMT

Improve your stamina with this aerobic workout.

Want to boost your endurance? Try interval training, an aerobic workout where you alternate between intense effort and recovery. By adding intervals, you can gain all-around cardiovascular fitness and—bonus—improve your body’s ability to burn fat. “The argument for interval training is that when you work at a higher level and really push your system harder and harder, you get a better training effect overall, and you get a lot more done in a lot less time,” says Mark Kovacs, Ph.D., manager of sport science for USTA Player Development in Boca Raton, Fla. “For tennis players, interval training has the added benefit of mimicking the kind of effort you make on the court.”

Kovacs recommends that players try two interval workouts per week, in addition to two lower intensity cardio workouts. If you’re training hard and playing a lot of matches, drop one of the interval sessions.

Here’s a sample 30-minute workout from Kovacs (as a reference for your effort level, 1 is a walk in the park; 10 is your all-out maximum). Always allow a day of rest between sessions. “Within two weeks you’ll notice that you can run harder during long points and recover more quickly between points,” Kovacs says. You can do this workout with any exercise that will keep your heart rate up, whether it’s walking, running, biking or on an elliptical trainer, though you’ll get the greatest benefit with running. As you get stronger, decrease the recovery period from 120 seconds to 90 so that you’re working at a 1-to-3 sprint-to-recovery ratio. Remember that interval training, done right, is very challenging and shouldn’t be started without a physician’s OK. If you feel light-headed or short of breath, stop immediately.

Walk, run, bike or do the elliptical to this routine

Time	Effort	How You Feel
5 minutes	3	You could go at this pace for more than an hour.
30 seconds	7	The pace is challenging but not uncomfortable.
120 seconds	4	You can carry on a conversation.
30 seconds	7	The pace is challenging but not uncomfortable.
120 seconds	4	Recovering at conversation pace.
30 seconds	7	The pace is getting more difficult.
120 seconds	4	Recovering at conversation pace.
30 seconds	8	You are working so hard that you’re on the verge of discomfort.
120 seconds	4	Relieved.
30 seconds	8	Really hard effort, you couldn’t go for much more than 30 seconds.
120 seconds	4	Relieved.
30 seconds	8	You can barely make it to 30 seconds.
120 seconds	4	Relieved.
30 seconds	7	Pace is challenging but you can feel the difference between this interval and the last sprint.
120 seconds	4	Recovering at conversation pace.
30 seconds	7	You are able to go for one last round at a challenging pace.
120 seconds	4	Recovering at conversation pace.
5 minutes	3	Like you could walk for 30 minutes.

Body Shop: The Weakest Link?

Thu, 11 Feb 2010 00:00:00 GMT

How to prevent Achilles tendon injuries.

Here’s the paradox of the Achilles: It’s the largest and strongest tendon in the human body, but it’s also among the most vulnerable. The rope-like tendon connects the calf muscles, the gastrocnemius and the soleus, to the heel bone, and is responsible for pushing off when you walk, jump or run. “You can expose the tendons to forces that are as much as 12 times your body weight,” says Dr. Stephen M. Pribut, an expert in running-related injuries based in Washington, D.C.

When it comes to Achilles trouble, there are a few common culprits. Overuse from a sudden increase in training is the first red flag. So if you just hit the court for the first time in a few months, pay attention to any pain above your heels. Other risk factors are tight calf or hamstring muscles and ankles that pronate, or roll inward when you walk or run, which can put severe stress on the inside of the tendon. Finally, wearing shoes with too much cushioning in the back, causing heels to sink down, can also strain the Achilles.

How do you know if an ache in your Achilles is serious? “If the tendons feel tight or hurt when you get out of bed, but then the pain subsides as you walk around a bit, beware,” says Dr. Jeff Ross, a Houston-based fellow at the American College of Sports Medicine. You might also see or feel a bump on the Achilles, a sign of severe inflammation. Another warning sign: intense pain during warm-up that eases for a while, only to return when you stop playing. “If you ignore it, it will get worse,” Ross says.

Prevention before intervention
“If you’ve developed pain in your Achilles, and you’re playing every day, cut back to every other day,” Pribut says. He recommends ice massage after a workout and anti-inflammatories to ease discomfort. One big no-no: overdoing calf stretches. “It puts too much stress on the already sore tendon,” he says, adding that you should use caution and avoid overstretching, in particular on stair stretches. He recommends the wall stretch (see the illustration at top-right, and instructions here), which is best done after a gentle warm-up of brisk walking or jogging. One reason to focus on prevention: A weakened Achilles is vulnerable to a tear or rupture, which can sideline an athlete for months. “Years ago I ignored my own Achilles pain and eventually developed such a severe problem that I had an egg sized lump in the tendon,” says Ross, a veteran of 25 marathons. “I had to take a three-year hiatus from long-distance running.”

Outfitting your shoes with quarter-inch heel lifts (check amazon.com), firm wedges that elevate the heel, decreases the stretch and pull on the Achilles, allowing the tendons to rest. If the pain persists for more than four weeks, see your physician. He might recommend physical therapy, which can include ultrasound, electrical stimulation and massage. For those who haven’t had luck with these conservative treatments, there’s another option. In a study performed at the Feinberg School of Medicine at Northwestern University, 41 patients who hadn’t healed after six months of the treatments outlined above underwent sonographically guided Achilles tendon debridement, a procedure that breaks up scar tissue and encourages the body’s own repair process by causing bleeding within the tendon. According to Dr. Thomas Grant, the lead author of the study, 75–80 percent of athletes in the study reported their symptoms had either completely resolved or were markedly improved. But prevention is still the best medicine, so keep your Achilles fit by easing back into the game when you haven’t played and resting if you feel pain.

Originally published in the March 2010 issue of TENNIS.

The Battle of the Beverages

Wed, 10 Feb 2010 00:00:00 GMT

Sip or skip? How to find the right sports drink.

There was a time when water was the ultimate sports drink. Today shelves are packed with dozens of options for athletes looking to stay hydrated and improve power, speed and energy. Which ones can make you a winner and which are a waste of money and calories? Here’s our guide to the most popular sports beverages and how they can help, or hurt, your game. Regardless of which you choose, the USTA recommends that, in addition to eight 8-ounce glasses of fluids on a regular day, you drink 16–20 ounces within two hours before you hit the court and 4–8 ounces on each changeover.

Traditional Sport Drinks

Think: Cytomax, Gatorade

When to sip: Most of us have had a classic sports drink at some point. Many experts say that it’s a good option from a performance point of view. “A traditional sports drink has all the necessary elements: water for hydration, carbs for energy, and electrolytes, especially sodium, lost during sweat,” says Michael Bergeron, Ph.D., a consultant for the WTA tour and director of the National Institute for Athletic Health & Performance and Center for Youth Sports & Health in Sioux Falls, S.D.

Studies have shown that consuming a sports beverage containing 6–8 percent carbs increases speed and endurance. Other research has demonstrated that having sodium during play helps you stay hydrated, so you’re not as likely to cramp on court. That’s especially important if you’re playing in a tournament, since you have less time to rehydrate between matches.

“At match time, most of the professionals will use a sports beverage,” says Page Love, M.S., R.D., head of Nutrifit Sport Therapy Inc. in Atlanta and a consultant for the USTA. “They need the quick energy source to help get through that third or fifth set.”

When to skip: The average recreational player doesn’t put himself through the same rigors as Roger Federer or Serena Williams. That means drinking Gatorade off court can be a waste of cash and calories. “These are called sport drinks because you’re only supposed to drink them when you’re active,” says Susan Kleiner, Ph.D., R.D., owner of High Performance Nutrition in Mercer Island, Wash. “You should use those calories when your body knows what to do with them.” You could gain up to 10 pounds if you consume 16 ounces, or 100 calories, of Gatorade each day for a year. Another negative is that a sports drink’s unique mix of sugar, acidic content and other additives can erode and stain tooth enamel even more than soda.

Low-Cal Sports Drinks/Flavored Waters

Think: EmergenC, Powerade Zero, Propel, Ultima Replenisher

When to sip: Calorie-conscious players have probably noticed new products concocted to replenish vitamins, minerals and other nutrients without adding to their waistlines. Some are designed solely to replace electrolytes like sodium and potassium; others use artificial sweeteners and flavors to make them tastier. For the most part, nutritionists say, lower-calorie options work for short workouts of an hour or less, or to keep you hydrated throughout the day. “A lot of the female pros use these drinks off the court or in practice because they’re a good source of fluids, especially if they don’t like the taste of plain water,” Love says.

The added sodium can be especially important if you’re a “salty sweater” and often have a salty residue on your skin or clothes after working out. “Some people need to replace those lost electrolytes without necessarily adding extra calories,” Kleiner says.

When to skip: If you’re playing in hot conditions or you’re on court for more than an hour, your muscles need a new energy source in the form of fast-digesting carbs, which means calories. “These fitness waters may not be enough for competitive players in three-set situations when their engines are starting to run out of fuel,” Love says.

Also, keep in mind that the electrolyte to look for is sodium. “You’ll get most of the other minerals, like potassium, magnesium and calcium, in your diet,” Bergeron says.

Energy Drinks

Think: Red Bull, Rockstar

When to sip: More than just a late-night study aid or party boost, energy drinks have made their way into sports. Many are loaded with sugar and caffeine, as well as herbs like ginseng and yerba mate. Research has shown that these drinks can increase both muscular and aerobic endurance.

When to skip: For the most part, experts tend to steer players away from energy drinks. Bergeron says that while they do enhance physical performance, “there’s a lot of negative things that can also go with these drinks.” Too much caffeine, for example, can make you jittery and hurt your game (not to mention your stomach). “I’d rather see tennis players get their energy from eating right and resting well,” he says.

Mineral or Plain Water

Think: Evian, San Pellegrino, tap water

When to sip: Water is the cheapest and easiest thing to drink. It helps transport glucose, oxygen and fats to working muscles and carries away byproducts such as carbon dioxide and lactic acid. When you exercise, water regulates body temperature by absorbing heat from the muscles and dissipating it in the form of sweat.

When to skip: If you drink gallons each day, it’s possible to overhydrate with water, which can dilute levels of sodium in the bloodstream. To prevent this, some experts recommend mineral water, which contains a small amount of electrolytes. “You’ll still be getting some sodium into your system, but you won’t have all the calories or artificial taste associated with sports drinks,” says Dr. Seth Feltheimer, an internist at New York Presbyterian Hospital at Columbia University. Other experts say there’s not enough sodium in mineral water to make a difference. When in doubt, Bergeron says, start slowly. “You can always begin a match with water and switch to a sports drink or other beverage with carbs and electrolytes if you’re playing for more than an hour, or if it’s excessively hot or humid.”

Originally published in the March 2010 issue of TENNIS.

Web Extra: Achilles Wall Stretch

Wed, 03 Feb 2010 00:00:00 GMT

Stand about a foot from a wall and face it. Step your right foot back 1 to 2 feet. Move your left foot forward so your toes and the ball of your foot are against the wall. Place your hands flat on the wall for balance, at about shoulder height. Bend your left knee, lunging forward slightly. Breathe deeply while holding for 10 seconds. Release and repeat with the other leg. Repeat once more on both sides.

Steady Diet

Thu, 17 Dec 2009 00:00:00 GMT

Six foods that could make or break your workout.

What you don’t know can hurt you. New studies suggest that something as innocuous as your favorite sports drink could mean the difference between full muscle recovery after a workout and feeling the burn for far too long. You must support your body with the right diet. That means you should know the six foods that can supercharge, or shortcircuit, your performance.

Cherry juice: Tart cherry juice may protect you from pain and injuries, according to research from Oregon Health & Science University. Runners who drank 10.5 ounces of 100 percent cherry juice twice daily for a week leading up to a long-distance race reported less muscle pain afterwards. The secret to the juice’s power is anthocyanins, anti-inflammation antioxidants. Research suggests that tart cherry juice can reduce dependence on over-the-counter drugs like ibuprofen or aspirin. It also has been shown to help reduce pain from arthritis. Drink juice with no added sugars or syrups to avoid a midmatch sugar crash.

Fiber: No healthy diet is complete without fiber, but eating it before a workout is counterproductive. Natalie Digate Muth, M.D., M.P.H., R.D., a spokesperson for the American Council on Exercise, warns that consuming high-fiber snacks before exercise distends the intestines and fills them with water. “The body is less able to pass food from the stomach to the small intestine for further digestion and absorption,” she says, which leads to abdominal discomfort. Avoid foods like bran cereal and avocados for several hours before workouts, and be careful with high-fiber nutrition bars. Even those with performance-enhancing claims are best left for after exercise.

Fatty fish: You may have already heard that Omega-3 fatty acids, like those found in salmon, trout and albacore tuna, are a delicious way to protect your heart. But sports-medicine professionals know that the benefits of fish extend even further—all the way to the court. “Omega-3 fats have a special ability to decrease inflammation in the body,” says Uche Odiatu, a personal trainer and author of The Miracle of Health. That boosts your body’s ability to heal wounds and recover from strain. And because fatty fish is nutrient-dense, it satisfies you and keeps junk food cravings at bay. The American Heart Association recommends you eat at least two servings of fatty fish a week.

Soda: Excessive cola consumption can lead to serious problems for your muscles. According to a Greek study published in the International Journal of Clinical Practice, potassium deficiencies often result from three main soft drink ingredients: caffeine, glucose and fructose. Drinking too much may cause muscle weakness, fatigue, dizziness and inhibited muscular growth. While caffeine-free versions might seem like good alternatives, their high fructose levels can still cause deficiencies. Diet sodas were not included in this study, but many still contain caffeine, and research has shown that they come with their own health hazards, like weight gain and decline in kidney function. There’s no need to give up cola or soda entirely, but you should cut back if soft drinks are major players in your diet.

Chocolate milk: A study presented at the American College of Sports Medicine suggests that low-fat chocolate milk provides better muscle recovery than high-carb sports drinks with the same number of calories. During intense training, competitive soccer players who drank chocolate milk had lower blood levels of creatine kinase, a chemical indicating muscle damage, than sports beverage drinkers. Milk also contains whey protein, which is rich in amino acids that stimulate muscle growth in concentrated portions. Digate Muth says whey protein “has been shown to promote wound healing, bone growth and improved mood.” So take some chocolate milk to the court for after you play, and, if you’d like to reap the benefits of whey, add a scoop of whey protein powder.

Tea and coffee: While small amounts of tea and coffee may temporarily boost speed and endurance, the Journal of Sports Science and Medicine reaffirms that, in excess, these diuretics can hamper performance. “As little as 1 percent water loss in the body during a sporting event causes negative changes,” Odiatu says. The key is moderation and timing. Stick to one or two cups per day and don’t use them to hydrate for workouts.

Web Extra: Strengthening your shoulders

Wed, 28 Oct 2009 00:00:00 GMT

As promised in the November/December 2009 issue of TENNIS magazine, a strength move and a stretching exercise to help you keep your shoulder joint healthy:

Cross-Arm Stretch
To increase the flexibility in your shoulder, Todd Ellenbecker, D.P.T., chairman of the USTA Sport Science Committee, recommends this stretch. Bring one arm across the front of your body at shoulder level and hold it in place with your opposite arm. Hold for 20– 30 seconds and switch sides. Repeat three times.

Floor-to-Ceiling Lift
Try this strength move to strengthen your rotator cuff. Step on the end of a resistance band with your right foot and hold the other end in your left hand. Squat down and reach your left hand to the outside of your right foot, then stand straight up and, keeping your arm straight, extend your left arm straight up. Repeat 10–12 times and switch sides. Do three sets. Try other motions, securing a band above you and pulling it down or attaching it to something at shoulder level and pulling it across your body, to work the other muscles of the rotator cuff.

Originally published on TENNIS.com, October 2009.

Staying in the Game: Playing With Hypertension

Wed, 28 Oct 2009 00:00:00 GMT

About one in three adults in the United States has high blood pressure. The so-called “silent killer” can lead to stroke and heart attack, but once you know you have it, it can be controlled with things like medication, diet and exercise. That’s where tennis comes in.

While you should play in moderation and take precautions, you can still hit the court with hypertension, says Dr. Seth Feltheimer, internist at New York-Presbyterian Hospital at Columbia. In fact, if you have pre-high blood pressure, which is anything from 120–139 for the systolic or top number and 80–89 for the diastolic or bottom number, exercise, along with a healthful diet, can treat it, Feltheimer says. That’s because exercise strengthens the heart, reduces cholesterol and keeps arteries elastic.

Most cases of high blood pressure, which is a reading of 140/90 and above, can be controlled with medication, Feltheimer says. “Using medication and diet should allow the pressure to be stable,” he says, “allowing you to play tennis without any concerns.” See your doctor to find out what treatment would be best for you.

Take it from Billie Jean King, who was put on blood pressure medication almost a decade ago. “It’s important to exercise,” she says. “But people think that if you work out it will take care of hypertension; that’s not always true. You [may need] to be on medication and try to keep your weight down.”

One precaution you should take as you play, Feltheimer says, is to stay hydrated. If you have pre-high blood pressure, your pressure will go down as you get dehydrated and you could pass out. And if you have high blood pressure and are on medication, you need fluids to spread the drug through your body. To replenish electrolytes you lose through exercise, Feltheimer recommends flat mineral water to his hypertension patients because it has no calories.

Feltheimer also suggests checking your blood pressure with a home monitor (see right) if you have hypertension. Check it before and after you play and at certain times during the day to make sure it’s where it should be.

The scariest thing about high blood pressure is that it has no outward symptoms and many don’t know they have it. So healthy adults should start getting blood pressure screenings in their 30s, and earlier if they have a family history of hypertension. And to help prevent high blood pressure in the first place, maintain a healthy diet and keep hitting the court.

Originally published in the November/December 2009 issue of TENNIS magazine.

Almost Famous: Working Out With Gunnar Peterson

Wed, 30 Sep 2009 00:00:00 GMT

“Do you have to call me that?” asks Gunnar Peterson when I refer to him as “the trainer to the stars.” What else should I call a man who has made his living sculpting the killer bodies of celebrities like Angelina Jolie, Jennifer Lopez, Matthew McConaughey and Penelope Cruz? But Hollywood actors aren’t the only VIPs he’s worked with; he’s also trained some pretty big-name tennis players, such as Pete Sampras and Monica Seles.

So how is it different to work with celebrities who are seeking impossibly beautiful bodies and athletes who are looking to improve performance? It isn’t, Peterson says. “I try to take the approach that everyone really is an athlete at some level,” he says. “I mean we were all on the playground in the beginning. Some of us just stayed there.” So while he designs a different workout for each time he meets with a client, all his sessions integrate elements of total-body strength training, flexibility, agility work and cardio.

Despite his “everyone’s an athlete” approach, Peterson admits that one of the best athletes he has worked with was Sampras. “I mean, the Slams, that’s a given,” he says of 14-time major champ’s evident physical gifts. “But this is a guy who can train the way he trains at the gym, hit a tennis ball the way he hits a tennis ball, dunk a basketball, and also hit a golf ball 300-plus yards.”

As for Seles, Peterson was most impressed by her work ethic. “She’s phenomenal. She has a great disposition and she’s there for the right reasons,” he says. “People who are at the top have no problem being vulnerable and putting themselves in a position to fail. That’s why they have the success that they have.”

Peterson’s training style is intense, but also light-hearted. “There’s no surprise that it’s work. Work is in the word workout,” he says. “But I try to put some levity to it because you’ve got to want to come back.”

I did want to go back after my own tough personal training session with Peterson, in August at a gym in New York City. But I imagine making regular appointments with him would require a celebrity-sized bank account. Because many of us lack those, here’s a look at what Peterson had me do in our session. But be warned, these moves are hard, so be sure to work up to them gradually and do a proper warm-up.

Abdominal Extension

Abdominal Extension: If you want a core challenge beyond crunches or stability ball work, Bandit’s Loops (available at artofstrength.com) are a great option. Once you secure them to the ceiling properly, you can do a variety exercises. This one pushed me to capacity. Start by holding the handles by your waist and, keeping your body straight, bring your arms straight out in front of you while leaning into the handles so your body goes to about a 45-degree angle. Then the hardest part: When your arms are all the way up so they’re directly in line with your body, reverse the motion and pull your arms down and your body back to the starting position. It requires tremendous core and shoulder strength to stay stable the whole time.

The Beat Down

The Beat Down: In no way does this photo do this move justice (I like to think I was doing it so quickly that the photographer wasn’t able to catch it). Using heavy ropes that are about 2½ inches in diameter (also available at artofstrength.com), grab the ends like you’re taking the reins of a stagecoach and move them like you would if you needed to get somewhere really fast. In other words, you bring them both up above your head and pull them down as quickly as possible. As you repeat in rapid succession, the motion causes the ropes to form waves across the floor. The waves look cool, but it’s hard to notice given how difficult this exercise is. It’s a great core and shoulder workout, but more than anything it’s a quick cardio challenge, almost like running a sprint. Apparently Peterson gave this move its name because of the psychological toll it exacts on his clients. “If we were doing this in the gym I would circuit it in somewhere in the workout and we’d come back to it two, three, four times,” he says. “And by the second time you would cue up differently. You’d be like, ‘Oh yeah, the ropes,’ and I would see the beat down.”

Wave

Wave: This exercise is like the Beat Down, only slightly less intense and more dynamic because instead of moving your arms in unison, you move them in opposition. It’s kind of like banging a drum: While one arm goes up and then down, the other one goes down and then up. It’s difficult to stay coordinated as you get tired. Notice how the waves I’m creating along the floor aren’t as big or as well shaped as they could be. That’s because I was exhausted.

Kettlebell Lunges

Kettlebell Lunges: For this exercises Peterson handed me a kettlebell and said, “Can you do some lunges for me?” It was a trick question. I instinctively stepped straight out to the front and bent down so my legs were at 90-degree angles. This type of lunge, which Peterson calls the “cheerleader lunge,” wasn’t what he was looking for. “It doesn’t mimic any of your movements on a court,” he says. Instead he had me step to all sides without bending so deeply and reach in all different directions with the kettlebell, as if I were going for a ball. In this photo, I was stepping to the side and reaching down to my feet.

Goblet Squats

Goblet Squats: Peterson doesn’t like to work just one muscle at a time, and this exercise engages the legs, core and arms simultaneously. Holding the kettlebell on the sides of the handle, you squat all the way down while keeping your heels on the floor. Once you’re down, you pry your hips open with your elbows and you do a curl with your arms. “If you think of that curl from a tennis standpoint, it’s a ton of forearm,” he says. “Instead of being supinated with the palms up, which hits the biceps, with the palms this way you’re going to hit the forearm, which is major for tennis.”

Sarah Unke is TENNIS magazine’s managing editor and fitness guru. She’s still sore from this workout.

Staying Power: Rules for Keeping Fit As You Age

Thu, 24 Sep 2009 00:00:00 GMT

You can’t keep fit with just tennis. Follow these four rules to stay in shape for the court.

By Alyssa Shaffer

Plenty of Betty Cookson’s neighbors in her northern California senior residence hold canes and walkers. But the spry 86-year-old is far more likely to be seen gripping a tennis racquet. Last year, she and her 93-year-old doubles partner, Dodo Cheney, won all four USTA Senior National Championships in their age division. “I love the game,” says Cookson, who first picked up a racquet in 1935 and has competed in senior divisions for the past 46 years. “Being out there helps keep me moving and feeling young.”

Staying active as you grow older is one of the best things you can do to fight Father Time. Studies have shown that physical activity can protect against cancer, heart disease, dementia and other ailments associated with age. And it’s never too late to start. One recent study found that men who began exercising in their 50s garnered the same health benefits as they would from quitting smoking. Another found that physical activity can help ease some symptoms of menopause.

“As you get older, you start to lose muscle, reaction time and aerobic conditioning,” says Dr. Walter Ettinger, president of the University of Massachusetts Memorial Medical Center and the co-author of Fitness After 50.” The great thing about tennis is that it addresses all of those concerns.”

To stay healthy on and off the court, follow these four simple rules.

RULE 1: ALWAYS WARM UP
Getting your muscles ready for exercise can take a little longer as we age, says Scott McTeer, a former touring pro and owner of McTeer Fitness Training in Austin, Texas. “A lot of us just get right into playing, which can lead to injury because the muscles and joints aren't ready for that stress.”

You don't need to spend a ton of time warming up: Even just a 5-minute walk or jog will elevate your heart rate and body temperature and get blood flowing to your muscles. By the end of your warm-up, you should be sweating lightly.

RULE 2: STRETCH IT OUT
Once you’re warm, take a few more minutes to do some dynamic stretching. “Your connective tissues lose some of their elasticity with age, so it’s important to work on increasing your flexibility,” says Ron Woods, Ph.D., a performance coach at the Human Performance Institute in Orlando, Fla. Dynamic stretching, or stretching as you move, is the best way to prepare for play, because it warms up the same muscles you’ll be using on court. Take about 5 minutes to do some toe and heel walks (walk across the court, first on your toes, then on your heels), forward and backward arm circles, wrist circles, trunk rotations and high knees (like in the photo at right). After you’ve put your racquet down, use the post-play period to do some traditional static stretching, focusing on tight spots like your hamstrings, shoulders and lower back.

RULE 3: MIND YOUR MUSCLES
Starting at about age 45, muscle mass begins to decline at a rate of about 1 percent per year. If you don’t do anystrength training, you could lose about 30 percent of your muscle tissue by the time you’re 75. “The bad news is as we age, we gain fat and lose muscle. The good news is we can maintain our strength—we just have to work a little harder at it,” says Josie Gardiner, a Boston-based trainer who, at age 63, plays tennis up to six days a week.

While tennis helps strengthen muscles and joints, you still need to do some supplemental training to make sure you stay strong, healthy and competitive. Aim to do at least two total-body strength sessions a week targeting your major muscle groups (back, arms, shoulders, legs and butt). Working the muscles along the back of your body is especially important, Gardiner says, because they’re the ones that will help you decelerate as you reach the ball.

RULE 4: BETTER YOUR BALANCE
When you’re young, you take your ability to maintain your balance for granted. “Your sense of proprioception, or how you perceive your body’s movement through space, starts to diminish with age,” Gardiner says. That means it’s easier to misstep, whether on court or at home, and take a tumble. Do some simple balance drills a few times a week, such as standing on one leg as you talk on the phone or pretending to walk a tightrope as you head across the room.

Preventive Measures

Staying active can help you avert many of the health problems that come with age, but that doesn’t mean you’ll be able to play like you always have. “The reality is that if you’re playing aggressive, competitive tennis in your 50s, 60s and 70s, you have to make some concessions,” says Dr. Raymond Rocco Monto, a spokesperson for the American Academy of Orthopaedic Surgeons. “In part that means taking time to do exercises that prevent injuries, even when you’d rather be on the court.” Here are five exercises that you can do at home that will keep you ready to hit the court as you get older. Do two to three sets of each move on nonconsecutive days three times a week.

1. EXTERNAL ROTATION
Strengthens the rotator cuff. Tie one end of a stretchy band to a doorknob or post and stand so the doorknob is to your left. With your elbow bent 90 degrees, hold the loose end of the band in your right hand so the band is taut. Press your upper arm and elbow into your side and hold your forearm straight in front of you with your palm facing left. Keep your elbow tucked close to your side and slowly pull your forearm out to the right as far as you can. Hold for one second and slowly return to the starting position. Repeat 8–10 times. Switch sides and repeat.

2. INTERNAL ROTATION
Strengthens the rotator cuff. Set up as in the previous exercise, standing to the left of the doorknob, but hold the band with your left hand so the band is taut. Bend your elbow 90 degrees and make sure your palm is facing right. Keeping your upper arm and elbow against your left side, pull the band to the right, across your abdomen. Hold for one second and return to the starting position. Repeat 8–10 times. Switch sides and repeat.

3. SINGLE-LEG SQUAT
Strengthens glutes and thighs and improves balance. Stand on your right foot with your left foot behind you so your shin is parallel with the floor (if you need to, support yourself by holding the back of a chair). Keeping your posture upright, slowly bend your right knee, lowering until your right knee is just over your toes, no farther. Stand back up. Repeat 8–10 times. Switch sides and repeat.

4. OBLIQUE CRUNCH
Strengthens the core. Lie on your back with your knees bent and your feet on the floor, then let your legs fall to the left so your knees rest near the floor. Gently cradle your head and neck in your hands. Curl up slowly, tightening your abdominal muscles, until you’ve lifted both shoulders a few inches off the floor. Hold for two seconds. Slowly lower to the floor and repeat 10–12 times. Switch sides and repeat.

5. LUNGE
Strengthens legs. Stand with your feet hip-width apart and your weight slightly on your heels. Place your hands on your hips (or on the back of a chair for support). Tighten your abdominal muscles and step forward with your right foot. Bend both knees until your right thigh is parallel to the floor and your left thigh is perpendicular to it (go halfway if you feel discomfort). Your left heel will lift off the floor. Don’t let your right knee go past your toes. Push into your right foot and step back to the starting position. Alternate legs until you complete 8–10 repetitions on each side. Rest 30 seconds between sets.—DANA SULLIVAN

Forever Foods

As you get older, your metabolism slows and your body requires fewer calories. But that doesn’t mean you need fewer nutrients. “You have to get the most out of your calories,” says Ruth Frechman, a Los Angeles-based dietitian and spokesperson for the American Dietetic Association. That means eating nutrient-rich foods. Another reason you need foods high in nutrients is that as bodies age, they absorb and process vitamins and minerals less efficiently. Here are some recommendations to make sure your diet is doing all it can for you.

What You Need	Why You Need It	How To Get It
Calcium	After 50, the government’s recommendation for calcium intake increases from 1,000 milligrams per day to 1,200 to keep bones strong. Weight-bearing exercise also helps increase bone density, so keep up the tennis.	Have milk, yogurt or low-fat cheese, or take a calcium supplement if you’re lactose intolerant, which is more common in older adults.
Carbohydrates	Carbs are important for active people of every age, but older adults should eat whole grains that are high in fiber to prevent the risk of heart disease, and potassium to regulate blood pressure.	Eat fruits like bananas, oranges and kiwi for potassium, and vegetables, whole grains or a supplement for fiber.
Fluids	Many people don’t feel thirst as much as they get older, according to the National Institutes of Health, so it’s especially important for older adults who are active to stay hydrated, even if they’re not thirsty.	Aim to drink 2 liters of liquid a day. When you play, drink 16–20 ounces of water within the two hours before you hit the court, 4–8 ounces on breaks during play, and 20 ounces of water or an electrolyte drink after.
Vitamin B12	The government recommendation for B12 stays the same after 50, but the body has less acid to help it absorb.	Eat any animal product or take a Vitamin B12 supplement.
Vitamin D	Older adults are more susceptible to Vitamin D deficiency because the skin has less ability to synthesize the nutrient and the kidneys are less able to process it. The government recommendation for Vitamin D rises from 5 micrograms to 10 per day after age 50 and to 15 micrograms after 70.	Drink Vitamin D-fortified milk or orange juice, eat fish and get some sun while you play tennis to synthesize the nutrient in your body.—SARAH UNKE

Originally published in the October 2009 issue of TENNIS magazine.

Working Out with Roger Federer

Tue, 09 Dec 2008 00:00:00 GMT

The 23-year-old from Switzerland is the best player in the world, and he's training hard to keep it that way.

Does anything bother Roger Federer? The young Swiss is unflappable on the court, unfazed by his No. 1 ranking, and he even gets a kick out of his fitness work. "I'm not thinking about anything when I work out", Federer says. "I just see the light at the end of the tunnel. When you're with good friends, training can also be a lot of fun." In fact, the smooth-stroking Federer has found that the more work he does off the court, the easier he can make the game look on it. While he's hardly a muscleman, he spends plenty of time in the gym. "I like lifting weights," says the two-time Grand Slam champion, "but tennis players do a lot of different kinds of exercises- gym, muscle training, sprints; footwork, coordination. I like to mix it up."

As the biggest target on the men's tour, Federer needs any edge he can get. And when it comes to the nuts and bolts of training, he likes to have as much information as possible. "I just need to understand why I'm doing the work I have to do on court and in the gym," he says. "Once I understand, training isn't really a problem for me. You can't have a bigger motivation to play well than I do already." I want to maintain No. 1, win Wimbledon again, and play well at the Olympics. I have a lot of goals left in my career."

The current fury on the ATP tour over dietary supplements and trace readings of steroids seems to have passed the clean-living Federer. Because he plays so many matches, he has become the most tested man in the sport, having undergone more than 20 drug screenings in the last year. Still, he seems less concerned about the controversy than most of his colleagues. "I'm not scared, I know that I'm 200-percent fit," Federer says. "I'm just trying to do the best I can for my game."

Like most of the top players, Federer and his team, which includes traveling fitness trainer Pierre Paganini and Basel-based physiotherapist Pavel Kovac, keep the workouts light over the course of a tournament week, while bearing down at home in Basel. "When I'm at home, I'll play on court and work out for about four hours every day." Federer says. "At a tournament, it's much less. There, I just need to make sure that I'm 100 percent for every match that I play."

As far as his training meals go, Federer is careful about what he eats while he's on the road, but he loosens up a bit off it. "I try to make sure I eat correctly. But when I'm in Switzerland, I don't watch it so much. I want to give myself a treat occasionally." At right are two exercises from Federer's routine that will help you with your balance and overall strength.

LATERAL LUNGES WITH TWIST
Works the glutes, obliques, and torso. Stand with your feet shoulder-width apart. (1) Lunge with your left leg out at a 45- degree angle, then (2) lower your upper leg and twist the left side of your torso forward. Hold, return to starting position, and repeat with right leg. Do 10 times on each side. As you get stronger, place a barbell with little or no weight on it across your shoulders.

MEDICINE BALL TOSS
Improves agility and strengthens core and upper body. Stand across the net from a partner, with both of you at the singles sideline, about halfway back to the service line. Moving quickly across the court with shuffle steps, pass a medicine ball of comfortable weight back and forth, keeping the ball at chest level. Go from sideline to sideline three times.

Working Out with Venus Williams

Tue, 09 Dec 2008 00:00:00 GMT

While she’s no longer the No.1 player in the world, the first sister of women’s tennis is still training hard to be her best.

Does exercising at the beach sound like fun?

That’s not exactly the way Venus Williams describes it. But we go there as often as we can to train, particularly before the clay-court season. It takes a lot of effort to run, jump, and change directions on sand, and it improves your ankle strength as well—all of which helps with the long rallies that occur on clay. In the five years that I’ve been working with Venus and Serena as their trainer, they’ve learned the value of giving their muscles that extra push. In Venus’ case, it has helped cut down on her leg injuries, which isn’t easy for a woman who’s so tall and is forced to bend so much on the court. Illustrated here are three elements from a typical day at the beach. One note: It’s important to cool down after a sand workout so you’re not sore the next day. Venus goes for a 10-minute walk in the water.

QUADRANT HOP
Mark a spot in the sand and stand there with your feet shoulderwidth apart. After a deep knee bend, hop forward as far as you can and then backward to the original spot. Repeat that movement to your left, behind you, and to your right, getting as much push into your hops as possible. Do as many as you can in 30 seconds, then take off for a 50-yard sprint. Try to gradually increase the number of hops you do in 30 seconds, and then extend your time until you can hop for 60 seconds.

CONE JUMP
Line up six cones (or hurdles) a few feet from one another. Stand at one end with your legs at shoulder width and face the cones. Hop forward between the cones, then backward, trying to get as high in the air as you can. Start again, this time with your body sideways to the cones. Hop laterally between all of them and back. Do this five times in each direction, rest for 30 seconds, and repeat (cones or hurdles are available at performbetter.com).

HARNESS PULL
Tie a thick harness rope (available at performbetter.com) around your waist and have a partner or coach resist you from behind. Sprint forward as hard as you can for 20 to 30 seconds, then take a one- to two-minute rest. Do 10 sprints. The resistance will help increase the stamina and explosive power in your legs.

Working Out with Andy Roddick

Tue, 09 Dec 2008 00:00:00 GMT

To have a shot at No. 1, Andy Roddick needs to be at his best physically. Here’s what he’s doing to make that happen.

It’s not a problem getting the top U.S. player into the gym. So says his trainer, Doug Spreen: “The best thing about Andy is that he always wants to be doing something. Downtime gets boring for him, so it doesn’t take long, even in the off-season, and he’s ready to get back to work.” Spreen, a former ATP trainer, travels with Roddick and helps him with his nutrition, strength, and injury prevention. “We’ve tried to get him in better overall shape, which means getting his body fat down and converting it to muscle,” Spreen says. “We want to make his whole body stronger so it’s less susceptible to injury.” With that in mind, Roddick has focused on shoring up his shoulder and core. “The shoulder is key for his serve, and the core keeps the entire body balanced,” Spreen says. “It’s become a real priority of Andy’s.” Here are three exercises from Roddick’s routine.

1. STABILITY-BALL CRUNCH
Crunches are the classic exercise for building abdominal strength. When you do them on a stability ball (available online at performbetter.com), you force your other core muscles (lower back and obliques) to help keep you balanced. Lie on top of a midsize stability ball with your feet planted on the floor and your hands either behind your head or in front of your chest. Slowly lift your shoulders and upper back off the ball, then lower them down, taking three to five seconds to complete the crunch. Work up to three sets of 20 reps.

2. ABDOMINAL LEG LIFT
Another way to build ab strength is with leg lifts. Lie flat on the floor with your palms at your sides or under your buttocks. Keeping your feet together, lift your legs off the floor a few inches. Without touching the floor, slowly raise them up approximately 5 more inches and back down to the starting point. Work up to three sets of 20.

3. EXTERNAL ROTATION
To strengthen and protect the muscles around his shoulders, Roddick does rotation exercises. (a) Lean forward on a bench or other stationary object and put one hand and knee on top of the object. Take a dumbbell of comfortable weight and hold it with a bent elbow at your side. (b) Lift your arm out and up until the dumbbell is at head height. Hold and slowly bring your arm back down to the starting position. Work up to three sets of 10.

Plyometric Training with Elena Dementieva

Tue, 09 Dec 2008 00:00:00 GMT

Plyometric training has helped make Elena Dementieva one of the fittest players on the WTA tour.

What is plyometrics, exactly?
At its simplest, it’s a fancy word for “jump training,” but it’s really all about power. “Plyometrics improves explosive power,” says Vern Gambetta, M.A., director of athletic development for the New York Mets and whose newest training video is “Proprioceptive Plyometrics” (Gambetta Sports Training Systems). “This kind of training helps you get to more shots,” he says. Just ask Elena Dementieva, whose improved fitness and speed, due in part to the jump training she has incorporated into her workout, helped her reach two Grand Slam finals in 2004. And if you’re looking for a way to decrease your risk of ankle sprains, you’d be wise to add a few of these moves to your training regimen. Gambetta recommends two sessions of plyometrics a week. Warm up for five to ten minutes before each workout and do the moves demonstrated by Dementieva, starting with two sets of each and working up to three.

1. EXPLODING STEP-UP
Stand next to a bench or platform that’s about 15 to 18 inches high. Place your right foot on the bench and push up as powerfully as you can, lifting your left leg up until your thigh is parallel with the ground. Use your arms to help propel you up. Step back down. Move as quickly as you can but maintain control. Do 10 times, switch legs and repeat.

2. LATERAL STEP ON BOSU BALL
Stand with your left foot on the ball (available at www.power-systems.com) and your right foot on the floor. Bend your knees slightly and jump up, shuffling your feet so your right foot lands on the ball and your left foot on the floor. Shuffle from side to side (one foot should always be on the ball), moving as quickly as you can. “The ball is an unstable surface, which improves body awareness,” Gambetta says. Do 10 steps in each direction.

3. LATERAL TWO-LEGGED JUMP
Stand next to a 4-inch step (an aerobics step is the perfect height). Jump up and to the side with both feet so you land on the step and then immediately take off again, traveling in the same direction so you land on the floor with both feet. That’s one repetition. Repeat 10 times.

Working Out with Jim Courier

Tue, 09 Dec 2008 00:00:00 GMT

The former No. 1 headlines the Champions Cup, a new series for the game's legends. Here's how he stays in shape for it.

How’s this for consistency? According to Jim Courier, from the time he was 7 years old until he called it a career at 29, he was never out of playing shape. “I didn’t have to go through the process of getting back into top condition until the last few years,” Courier, 35, says. Even now, he claims it only takes him about two weeks before he begins to feel “the engine turn over.” The man known as “Rock” during his ATP days is still at his playing weight, he gets out on the court four days a week, hits the weight room, and even throws in some two-a-day sessions before competing. “In the past, fitness work was something I had to do,” Courier says. “Now I really look forward to it.”

He has a new incentive: To get in shape for the Champions Cup, a series of U.S. events for retired greats that Courier’s company, InsideOut, has helped develop. “Competing still beats just about anything else you can do,” he says. The series has four events scheduled this year, beginning in March in Naples, Fla.

To prepare for the Champions rumble, Courier focuses on his feet. “I’ll always have my hands and shots; it’s the footwork I need to sharpen,” he says. “Losing even a quarter of a step is fatal against good competition.” Here are two of the drills Courier uses to stay in step.

VOLLEY STEPS
Courier stands at midcourt in the ready position, without a racquet. A partner or coach stands near the net facing him. The partner points in one direction and Courier moves forward on a diagonal. He bends low with his front leg, shadows a volley, and returns to the starting position. His partner then points in another direction and Courier follows him. “Without holding a racquet or chasing a ball, you can really focus on working your legs,” Courier says.

Try this drill during an on-court practice session. Work for 30 seconds, then rest for 45 seconds; repeat six times. Make sure that your partner mixes up the directions enough to keep you guessing. “Agility is a huge key in tennis, and forcing yourself to change directions on a dime is a good way to improve it,” Courier says.

SHUFFLE STEPS
“I like to keep it simple with workouts,” Courier says. “Just doing the basics and going after it as hard as you can is usually enough.” There’s nothing more basic to tennis than the shuffle-step. In this drill, Courier stands near the center of the service line in the ready position. He pushes off his right leg and steps out with his left. After three or four steps, he reverses direction. Sometimes Courier has a partner at net point in different directions, which he must follow. Again he goes for 30 seconds, rests for 45, and repeats six times. While this is a simple drill, it’s essential for any tennis player— shuffle steps are how you recover for virtually every shot at the baseline. Make sure you move through the drill quickly and stay low enough that you give your legs a good workout.