Working out before playing

Discussion in 'Health & Fitness' started by Perfect, Jan 26, 2005.

  1. Perfect

    Perfect Rookie

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    On the day of match or before a hitting session, is it good to go through your regular workout? (running, weights, etc.) Or should you lighten your workout or not workout at all?
     
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  2. netman

    netman Hall of Fame

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    Not really a good idea. If you are really working out, i.e. pushing yourself hard on your run or lifting to fatigue, then you are setting yourself up for a potential injury. Your muscles will be fatigued and your joints will be loosened up, all of which could lead to an injury. Of course it all depends on how long you plan to play tennis. Light hitting probably won't be a problem, but a tough, long match could really hurt you.

    Yo can do both. Work out hard on your off days and save all your energy for the court on the days you play. And remember to schedule some rest days so your body can recover.
     
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  3. Perfect

    Perfect Rookie

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    Thanks netman. On days of practice sessions with a coach or team, should you workout before or after you play?
     
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  4. Marius_Hancu

    Marius_Hancu G.O.A.T.

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    I'd say nothing before on the same day, except 5 min running for warmup then LIGHT stretching (non-isometric). If having a tournament, it would be highly recommended to reserve a court and have a partner to hit for 30min, not more, preferably 2-3hrs in advance.

    After leg lifting sessions, you'll need at least two days of recovery before the match (not including the match day). One day might be enough for upper body recovery.

    After your match/hitting session, you can schedule (if still able to) weights and/or cardio. I'd say no lower body weights, as your legs will be a little bit tired and you can't achieve performance (i.e. beating your personal records, which should be your target everytime if you want to make progress). That's a good time to do your 10K run (like Hewitt) and have a massage (if you can afford one) or do serious stretching (including Yoga or Pilates). Use a heart beat monitor to check on your cardio progress.
     
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  5. J D

    J D Rookie

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    I would say this is a very individual situation dependent upon, in part, your level of conditioning, your workout, and your level of play. When I was younger, I was using Nautilus machines and would often play better after a workout because I would be much more relaxed (although my doubles partner played terrible after lifting). As I've gotten older and have less time for exercise, I find that any type of workout drains me and diminishes my performance.

    If you're in great shape and just doing light weights for toning instead of heavy lifting for bulk or strength gain, I don't see a problem with lifting before playing, although you may find it hurts your tennis game some. I definitely wouldn't recommend a long aerobic workout before playing because it will negatively affect your tennis. If you're really pushing your workouts to the limit, waiting until after your tennis match makes much more sense. If setting a new PR every time is the goal of your workouts, then definitely don't workout before playing and, as Marius said, don't do lower body weights afterwards. I love to use tennis as a warm up before an upper body workout.
     
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  6. goober

    goober Legend

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    light workouts are ok. I do about 30-40 minutes of cardio and light weightlifting before I play and I usually play alot better. If I know I am going to play more than one match I usually won't do anything because I need all the energy in reserve for the second match.
     
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  7. Ronaldo

    Ronaldo G.O.A.T.

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    The players that do both seem to break it up into working out in the morning, then play in the evening. Even that wipes me out the next day
     
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  8. gmlasam

    gmlasam Hall of Fame

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    That's what I do. I workout early in the morning, then go to work, then in the evening I play a game of tennis.

    Helps keep me fit and ripped and the honeys like it when I play without a shirt on :)
     
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  9. Marius_Hancu

    Marius_Hancu G.O.A.T.

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    great to see there still studs like yourself:)
     
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  10. gmlasam

    gmlasam Hall of Fame

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    Hhahahahahaha!!!!
     
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  11. netman

    netman Hall of Fame

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    perfect, I agree with Marius. Nothing on tennis days. Treat it as your cardio day and work yourself until you drop on the court.

    The purpose of weight training is to improve your tennis game, not detract from it. If you are breaking your body down in the weight room and your tennis is suffering, why do it? Find what works for you and stick to it. It could be as simple as a whole body workout twice a week, one set of 10 reps. Experiment and follow the golden rule of sports medicine, "if it hurts, don't do it." You'll figure out what works best for you.

    No use comes from being ripped and always injured.
     
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  12. netman

    netman Hall of Fame

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    Ah gmlasam, the sports medicine industry loves you. Keep it up. Sooner or later you'll become another guaranteed revenue stream. Don't let that private pay insurance lapse. :)
     
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  13. andfor

    andfor Hall of Fame

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    You will be lucky to get anyone riled up here with your defeatest attitude. Stay in your easy chair and relax...........

    Most who visit this section of the board are looking for an edge. In today's game better fitness is a sure way to get it. Hit the gym boys and girls, don't let the golfers and poker players of the world be your fitness role models. Just do it with a little sense and if you do not know what your doing either listen to Marius or talk with your local certified personal trainer.
     
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  14. sinoslav

    sinoslav Rookie

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    Weights, no way. I always make sure to lift and play tennis on alternate days.

    I personally haven't had any difficulties with running and playing tennis on the same day, though I never run more than about 4 miles. It may slow me down a tiny bit on the court, but overall it seems quite compatible.
     
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  15. Kaptain Karl

    Kaptain Karl Hall Of Fame

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    JD (and a few others too) has it right. Each of our bodies respond differently. Figure out what works for you with some experimentation.

    A lot of this is also driven by "how you lift."
    ... Some tennis players lift like my "iron head" friends with multiple sets of low rep / high weight training.
    ... I prefer the old Nautilus-style lifting: 10-16 machines with one set to "failure," weight adjusted so failure takes place somewhere in the 10-13 rep range.
    ... do what helps you most.

    Personally, I prefer to lift *after* court practice -- even if I just played a really tough match or drilled 'til I dropped. (Only once, did I accept a ladder challenge three hours after I lifted. I had NO control and only 50% of my stamina ... but Man! I could crush that ball!)

    I wish I'd known the value of recovery days back when I was in my 20s. I think I'd have avoided the (rare, but still bothersome) sprains and strains better.

    Really though, Perfect, it all depends on how you lift and your own body's ability to recover.

    - KK
     
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