Questions & Anwsers

1. What is Cardio Tennis?

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 healthy, new way to get in shape and to burn calories, you ought to try Cardio Tennis.

2. What are the major benefits of Cardio Tennis?
Participants consistently elevate their heart rates into their aerobic training zone. You can burn more calories than singles or doubles tennis. You get short cycles of high intensity workout and periods of rest, almost like interval training. It is a fun, group activity where players of all abilities enjoy tennis together. While you are “playing” tennis, the primary focus is on getting a great workout.

3. What happens in Cardio Tennis?
Taught by a Certified Tennis Professional, a typical Cardio Tennis program includes a short dynamic warm-up, a cardio workout, and a cool down phase.  The majority of the Cardio Tennis program is the “workout” phase, which should last 30-50 minutes. Most of this portion will include fast-paced drills where the professional feeds balls to players based on their ability and fitness level. Pros will find ways to keep players moving and challenged… all while having fun!

4. What types of drills are in a Cardio Tennis program?
There are 3 segments: warm up, cardio workout and the cool down segments.  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.

5. 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.

6. Where did this Cardio Tennis idea come from?
Leaders in our industry looked at consumer research which revealed trends for Americans gravitating to high energy, fitness activities. They realized our sport had some existing programs that already offered a great cardio workout but have never been packaged professionally.  We studied these programs, improved upon them, and now are rolling out a suggested approach nationally so all Americans can benefit from the great workout you get from Cardio Tennis.

7. 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.

8. 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 centre for the cardiovascular workout.

9. How does a person know they are getting a good workout?
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.

10. How long is a Cardio Tennis program?
Cardio Tennis programs run from as short as a 45 minute session to much longer. We recommend a 60 minute program, as we are time crunched and want to get a great workout in an hour or less.

11. How do you know if Cardio Tennis is safe?
The goal is to keep all players working out below their maximum heart rate and in their aerobic training zone.

12. 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.

13. 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.

14. 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.

15. How does this relate to real tennis?
This is 3rd way to play tennis. You hit balls like in singles or doubles but the focus is on a great workout, not on winning a match.
Cardio Tennis drills replicates singles/doubles movement patterns & situations.  Up, Back, Sideways, etc…  Repetition of all strokes used in single/doubles.  No pressure tennis, fun!

16. Do I need different equipment?
No. Maybe an extra shirt because we know you will get a good workout. Many players at the test sites choose to bring their own heart rate monitor to check their heart rates occasionally throughout the session.

17. 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 centre for some extra fitness training, then try Cardio Tennis instead. It’s more fun! And more social!

1. American College of Sports Medicine web site,
2. Franklin BA (Editor). ACSM’s Guidelines for Exercise Testing and Prescription, 6th Edition.  Philadelphia, PA: Lippincott Williams and Wilkins, 2000.