8 Diet And Exercise Tips To Enhance Fitness Levels

Diet And Exercise Tips To Enhance Fitness Levels

For women it is important to keep strengthening the muscles and their bones with regular exercises and diet. Playing a sport is a great way of doing so. Regardless of the sport you are playing, proper diet and exercise is a must in order to remain fit and play a good game. The same is applicable to the game of tennis. You need to follow a proper exercise regimen and a diet plan in order to get the right nutrients and maintain your strength.

Doing so will help you in maintaining weight, better bone density and also ensure better level of fitness. Here are some tips on going about the same-

Diet Changes

Hydration

Do not wait for getting thirsty and instead drink plenty of water and drinks way ahead of time. Keep a supply of fluids at the court as well.

Hydration

For maintaining your strength and fitness before and after the matches, you need to drink a minimum of 8 to 10 ounces of water. No drink is as good as water but you can drink milk, juices and other decaffeinated beverages during the day but not while playing.

Fruits, Vegetables And Carbs

Foods which have high fiber and plenty of complex carbohydrates should be consumed such as cereal, pasta, rice and bread. A variety of fruits and vegetables should be taken throughout the day at different intervals.

Fruits, Vegetables And Carbs

At least seven servings of fruits and vegetables and eight servings of complex carbohydrates in a day is essential. Also, do not eat altogether but spread your meals all over the day.

Don’t Miss Breakfast

Don't Miss Breakfast

This is the most vital meal of the day because you have spent the whole night without any food and your body needs fuel to operate. Carbs such as cereal but without sugar, waffles, pancakes, toast and bread are all ideal options as they give you the required energy. But one serving of fresh fruit should also accompany them.

Protein

Protein

When you play tennis, your muscles will be torn down very quickly. Therefore, in order to make them strong and build them back up, you need to provide them with resources. Lean and healthy meats should be taken throughout the day such as chicken, tuna and turkey. Cheese, low-fat milk, peanut butter and tofu can also provide protein.

Exercise Tips To Enhance Fitness

With age, sports and exercises can an exceptionally demanding game and you need to be in the best possible condition to meet its requirements. Exercise is highly important to build up stamina and the following tips are helpful:

Strength

Because different muscles are used, it is vital to incorporate as many strength training exercises as possible. The best option is resistance training because it enables you to move in the same manner as you do in the game.

Strength

It is also necessary to give strengthen your gluts and quads because you push off one leg before every shot. Likewise, your oblique muscles, elbow flexors, pectorals, anterior deltoids and shoulders also need to be strengthened. You can use resistance bands for this purpose.

Agility

To be able to change directions on the court quickly, work on your agility. Practice shuffling on the court and after every few steps; be sure to alter your direction. The back and forth of movements are similar to that you make in the match.

Agility

Go into a full print and then back pedal to enhance your ability to run back and forward at will. Your functional tennis movements will be boosted.

Endurance

Endurance

Improving your endurance is also a prerequisite because tennis matches last for hours. For tennis, interval training is the best option because running continuously is not needed but instead you need to run short yet fast bursts of length. You can run sprints of three sets and take a break of three minutes in between.

Flexibility

Flexibility

The flexibility in your hip flexors needs to be maximized because you need to move your hips in every shot you take. You can use a skipping motion to move around the court in which you bring your knees across your body in every step. Your hips will loosen over time in this way and you will be able to generate power for a tough shot.