They can eat strawberries and cream at Wimbledon because a vigorous game of tennis helps you burn tons of calories and tone your muscles. During a one-hour game of tennis you can burn as many calories as you would if you’d spent the same amount of time jogging.

cardio
flexibility
strength
weight loss
injury potential
schedule flexibility
ratings key and credits

the workout
This sport is a real winner. Whether you’re just knocking balls around or trying to break your opponent’s serve, you’ll get an excellent upper and lower body workout, especially if you can keep up long rallies.

upside
It’s fun. If you’re one of those people who can’t stand the tedium of running or sitting on a stationary bike for hours at a time, this sport may be the answer. Tennis is a sensible choice whether you’re trying to lose weight or maintain your cardiovascular fitness because it burns a lot of calories and gives you a tough workout.

downside
You’re forced to rely on your partner and if that person is busy or injured, you may be forced to give up your workout for the day. You’re also dependent on finding court time and on the weather unless you’re playing indoors.

the pros say

• Larger and wider racquets have improved most people’s basic shots.
• Supplement your tennis with a good stretching program. Sudden stops and starts, along with occasional awkward movements, make this a fairly injury-prone sport for someone who’s not very flexible.

requirements
Gear: racquet, balls, shoes, a tennis dress or shirt and short/skirt combination.
Instruction/Facilities: for beginners, lessons are a necessity. Continuing lessons will help you get better if you want to focus on the competitive aspects of the game. Outdoor and indoor courts are available in most areas.
Time: Usually one hour, 2-3 times a week, depending on court availability.