If you can walk, you can play. According to LGE Sport Science in Orlando, Fla., three hours of moderate tennis per week will burn 1,397 calories, and competitive tennis burns even more. Another advantage of tennis, even for novices, is that it works all the major muscle groups, particularly the quads, hamstrings, shoulders and upper arms. For intermediate and advanced players, the sport is very aerobic, but that doesn't mean that beginners can't get benefits from it. In response to that trend, Brookhaven offers popular classes in beginner aerobic tennis that provide a challenging total-body workout through nonstop drills and practice.
Tennis does have one major downside, however.
To help avoid problems, it's smart to come to the court in good shape. In addition, basic leg exercises such as squats, leg extensions and curls will increase strength, while ankle stretches and toe raises will keep the lower legs limber. Leg lunges are terrific for tennis players because they bend your knees and work the quads, hamstrings and glutes. You can also do side lunges, which imitates stepping into a tennis ball. You can also cross-train with an aerobic sport like cycling to toughen up knee joints.