Cardio Tennis – Is “Heart Pumping Fitness” Cardio Tennis is a new, fun, group activity featuring drills to give players of all abilities an ultimate, high-energy workout. Cardio Tennis includes a warm-up, cardio workout, and cool-down phases. If you want to find a great new way to get in shape and to burn calories, you must try Cardio Tennis.Major benefits of Cardio Tennis 1. Participants consistently elevate their heart rates into their aerobic training zone. 2. You can burn more calories than singles or doubles tennis. 3. You get short cycles of high intensity workout and periods of rest, almost like interval training. 4. It is a fun, group activity where players of all abilities enjoy tennis together. 5. While you are playing tennis, the focus is primarily on getting a great workout. Why Cardio Tennis? 1. Our sport, and many traditional sports, has lost out to many fitness activities in the past 10 years. 2. With an increasingly sedentary and obese society, Americans are increasing going to look for new, fun ways to get in shape. 3. Our sport has a very traditional image and needs a “3rd way to play tennis” 4. Cardio Tennis with the use of heart rate monitors and music can help tennis “break through the clutter” and help our sport grow!Drill Segments Taught by a Certified Tennis Professional, a typical Cardio Tennis program includes a short dynamic warm-up, a drill-based workout, and a cool down phase. Each one has drills specifically designed to be fun, challenging and to get you moving. You will hit forehands, backhands, volleys, etc. But remember, Cardio Tennis is not about making you a great player. First and foremost, Cardio Tennis is a great workout. You run, you hit balls, you jump, you recover, and you have fun. Cardio Tennis is a full body workout. And, in some programs they even have music. The majority of the Cardio Tennis program is the “workout” phase, which should last as least 30-50 minutes and contain drills that will keep players moving and challenge their ability and fitness level. Pros will find ways to keep players of all levels moving and challenged… all while having fun! Is Cardio Tennis available and good for beginners? Yes. But this type of program may not be available in all parts of America yet. True beginners can learn tennis with players of similar ability in Cardio Tennis with special balls…often called “transition” balls. Check with your local certified tennis professional to see if beginner programs are available in your area now. Why is Cardio Tennis better than other forms of exercise? While other activities will give you a great workout, Cardio Tennis challenges you in so many ways. Running, moving sideways, stretching, etc. Your heart rate will also go through high intensity segments…followed by a short period of recovery. This is very similar to interval training. One of the major benefits is that you will have a much more social experience. Players in Cardio Tennis socialize …and have fun! You are not drearily confined to a boring machine like you are in many other fitness activities. Does this mean traditional tennis is not a good workout? Not at all. In fact, traditional doubles is good workout, and singles is typically a great workout. However, people who don’t play tennis do not think of tennis in these terms. Therefore, we developed this “new form” of tennis that tells the consumer exactly what they will get. Does Cardio Tennis replace singles or doubles? No. Cardio Tennis is the 3rd way to play tennis. This “new form” of tennis just stresses a great workout vs. great forehands and backhands. We expect many existing players who play singles and doubles today to continue with those activities, which is fine. Enrolling in a Cardio Tennis program will become a viable alternative to visiting a fitness center for the cardiovascular workout. How does a person know they are getting a good workout? In our programs, participants in Cardio Tennis burn more calories during a Cardio Tennis session than by playing Singles or Doubles. They also spend more time in the aerobic zone. Players can check their heart rates either with “self checks” or by wearing a heart rate monitor. Cardio Tennis gets a person’s heart rate up…and it stays there for virtually the entire time. What times of days do Cardio Tennis programs run? Check with your local tennis facility. We see programs that start early in the morning, during the lunch time, and after work hours. By August of 2005, our CardioTennis.com website will be active. You will be able to find all the Cardio Tennis sites in your area then. I get a good enough workout now in my singles or double matches, why do I need this? You probably don’t. But, if you go to the gym or fitness center for some extra fitness training, then try Cardio Tennis instead. It’s more fun! And more social! What is the cost? This varies at each location. How can I find a Cardio Tennis site in my area or more information on Cardio Tennis? Go to CardioTennis.com (starting August 2005) and enter your zip code and find a site near you.How do you know if Cardio Tennis is safe? Our goal is to keep all players working out below their maximum heart rate and in their aerobic training zone. How do you determine someone’s maximum heart rate? The American College of Sports Medicine1 has published the following recommended formula for estimating maximum heart rate: 220 minus a person’s age. At all Cardio Tennis facilities is a heart rate zone map which will give all ages of players their maximum heart rate and their recommended training zone in Cardio Tennis What is their aerobic training zone and how do you determine this range? Generally speaking, a person’s aerobic training zone is 65-85% of their maximum heart rate. This is good safe, efficient workout zone for most people. Should people who are not in shape or recovering from a major surgery exercise at a different level? Yes, we recommend that this person consult with their doctor before participating. Generally, this person’s zone is 10 pts. lower than normal or 55-75% of the maximum heart rate. How often should a person exercise in Cardio Tennis? The recommended frequency for a Cardio Tennis type workout by the American College of Sports Medicine2 is 3-5 times per week. Does every site use or loan heart rate monitors? 80% of all players in our test programs liked using heart rate monitors. While we recommend the use of heart rate monitors, this decision is up to the local facility.Does every site use music? Music is recommended in Cardio Tennis because it offers a fun, energizing atmosphere (74% of all participants in our test want music in their Cardio Tennis program). However, some facilities will not allow music on court. This decision is up to the local facility.