Fitness finder: squash
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Hitting a little ball as it bounces around an enclosed room may sound easy, but with squash you’ll get a stop-and-start cardio workout that burns major calories, gets your heart pumping and challenges your co-ordination skills. 
cardio
flexibility
strength
weight loss
injury potential
schedule flexibility
the workout
Squash is a fast-moving game involving two players. It’s played in an enclosed court where the ball can bounce off any of the four walls and the floor whilst having to remain below a boundary line that divides the walls. Each player hits the ball with a small racquet and you can only win a point when serving. If you are not serving, you win control of the point by being the last one to hit the ball. In an official game, the first player to score 9 points wins, and it is the best of five games that wins the match.
upside
This sport burns big calories, builds hand-eye co-ordination and is much more exciting than table tennis.
downside
Finding a court can be difficult but you will probably be able to find one at your local leisure centre or YMCA. If you can't then you may have to buy a membership at a private facility and then pay more to book court time. Waiting for a court can be a drag and it’s preferable to play with someone who’s equal with your ability level.
the pros say
Ensure that you have trainers with good ankle support as there’s a lot of starting and stopping in the game. These quick changes in direction can cause injury if you’re wearing a flimsy shoe. Try not to chase the ball, and stay on top of your game by playing slightly back from the centre of the court. Let your opponent do the running and she’ll tire out quickly. Protective eyewear is not attractive, but the ball can travel over 100mph and can damage your eyes.
requirements
Gear: A specialised racquet, supportive trainers, a protective eye shield and a squash ball (these come in different densities indicated by a coloured dot on the ball).
Instruction/Facilities: you’ll need to find a court which will cost anything from £3.50 upwards. Take a few lessons, so you and your opponent don’t get frustrated. Most clubs with courts offer instruction.
Time: The average game can take anywhere from 3 to 15 minutes, depending on how lengthy the service is.
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