My training

Discussion in 'Health & Fitness' started by BrunoSette, Apr 26, 2010.

  1. BrunoSette

    BrunoSette New User

    Joined:
    Apr 26, 2010
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    Location:
    Brazil
    Hi. I'm 31 years old, 182 pounds, 5 feet and 9 inches tall.

    I have 3 private tennis lessons a week: Tuesday, Wednesday and Thursday, 30 minutes each.

    On Monday and Friday I go to the Gym and do the Foundational Strength (http://www.sport-fitness-advisor.com/tennis-weight-training.html)

    On saturday I do some running for 30 minutes with a heart rate of 70 - 80% MHR.

    Is that a good training plan?

    My first objective is to loose wheight and the second one is to play a better tennis.

    Any advise?
     
    #1
  2. J_R_B

    J_R_B Hall of Fame

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    Your exercise plan is fine, but if your first objective is to lose weight, then diet is far, far more important than exercise. What you need to do is set a target daily calorie & macronutrient intake, keep a food diary, and make sure you are hitting your targets at least on a weekly average basis. Your daily target should probably be in the 2000-2200 range with at least 150g protein per day, but that depends on your personal metabolism and stuff. The more important thing is the food diary. You can't understand a diet until you completely understand what you are eating, and that means recording every bite and counting the calories. You'd be surprised where it adds up. There are websites like fitday.com that do 75% of the heavy lifting for you.

    Think about diet vs. exercise this way. 90 minutes of going full speed on an elliptical machine burns about 1000 calories. There are 1000 calories in an order of fries and a large soda. Is it easier to do an elliptical workout at maximum effort for 90 minutes every day? Or is it easier to eat broccoli and drink water instead of the fries and soda, which costs no additional time or effort? It is far easier to cut calories than to burn them. That is a 100% truism of weight loss.
     
    #2
  3. JRstriker12

    JRstriker12 Hall of Fame

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    IMHO - that's a pretty good. You're active 6 days a week and get to play tennis at least three of those days. Wish I could say the same, but grad school take priority.

    Just a thought, do you do any other workout after your 30 minute tennis lessons? Even in a private lesson, 30 minutes seems kind of short. Just a thought, combine those three lessons into one 1.0 hour - 1.5 hour lesson, then either exercise or play a full match on the other days. A healthy 31 year old could probably use more than 30 mins of exercise each day.
     
    #3
  4. charliefedererer

    charliefedererer Legend

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    Feb 13, 2009
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    Congratulations!
    You are off to a great start.
    You are already doing more exercise than most do.
    But pleasantly, as you keep at it, and the better/more fit tennis player you become, you will likely feel the urge to do even more! That can be more hitting/playing time, or even adding in some agility drills and HIIT that you can read more about on the sports fitness adviser site.
    You've gotten some good advice above on eliminating the junk food down to keep loosing weight.
    In the long term, you will constantly modifying your routine, and paying more attention to the concept of "cycling" regimens to work on strength, quickness and your tennis game, and more attention to your diet to have the strength and stamina to keep on going.
    Welcome to the world of the healthy and fit.
     
    #4

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