Official web site for cardio tennis a fun new group exercise program for tennis


	BENEFITS OF PLAYING CARDIO TENNIS
	All the evidence indicates that to improve overall health and reduce the risk of heart disease, we need at least 30 (up to 60) minutes of moderate intensity aerobic exercise ...most if not all days of the week. Cardio Tennis can go a long way toward helping you realize this health benefit ...while giving you a complete workout.

	Get into your aerobic heart rate zone ... and stay there.
	To improve fitness and reduce future health risks it is desirable to have the person elevate the heart rate into their individualized aerobic target training zone ...and stay there. Cardio Tennis will elevate a person's heart rate into their aerobic zone.

	Heart Rate Monitors

	Bring technology and real exercise measurements to Cardio Tennis

	There is no better way to measure a person's exercise intensity than through the use of heart rate monitors. They give exact measurements, are guides to either tell a player to "get moving" or "slow down". During recent Cardio Tennis pilot programs, over 80% of all players thought wearing a heart rate monitor was a good idea.


	Various Heart Rate Charts To different levels of activities
	Chart #1: A person who is getting a good Cardio Tennis Workout... stays in their Cardio Tennis zone. Take a look at this chart to the right which shows a person's heart rate over a 60 minute time period while in Cardio Tennis. You can see how they go through a warm-up phase and then get into their zone ...not too high ...not too low.

	Chart #2: A person who is NOT challenged enough. See what happens in the chart to the right to heart rates when players stand around too long.

	Chart #3: A person who is ABOVE a safe Cardio Tennis Workout Zone. This is even worse in the chart on the right. A person over their top range has no benefits and this should be avoided.


	Recommended Heart Rate Range
	The basic calculation is done this way: • 220 - the person's age = a person's maximum acceptable heart rate • The player's ideal cardio tennis workout zone is 65 to 85 percent of this number Please note: any player who is recovering from major surgery or is not in shape at all may want to set their aerobic range at levels at least 10% lower than the norm or 55 to 75 percent of their maximum heart rate.


Cardio Pulse at the Neck		Radial Pulse at the Wrist

Measuring Heart Rate – Manual Method

1. Place the tips of the index, second and third fingers on the palm side of the wrist, below the base of the thumb. Or, place the tips of the index and second fingers on the lower neck, on either side of the windpipe.
(See the illustrations above.)

2. Press lightly with the fingers until you feel the blood pulsing beneath your fingers. You may need to move your fingers around slightly up or down until you feel the pulsing. Don’t apply excessive pressure as it may distort your results.

3. Use a watch with a second hand, or look at a clock with a second hand.

4. Count the beats you feel for 10 seconds. Multiply this number by 6 to get your heart rate (pulse) per minute.
Check your pulse: _______________ [times] 6 = ________________
(beats in 10 seconds) (your pulse)

		OR