Cardio tennis burns fat, calories

On at clay court at Sunset lakes in Miramar, a half-dozen people run around with tennis rackets, but they are not playing the game.

"We have them run at the net, tap it with their racquets, run after a ball, stop and do jumping jacks, go back and hit a ball, then run an obstacle course, and do it all over again," said Rob Nickels, a tennis instructor at Sunset Lakes.

Nickels is describing cardio tennis, a high-intensity fitness routine.

"This isn't about points. It's about coming out, having fun and getting your heart rate up," he said.

A cardio tennis workout can elevate your hart rate to between 65 percent and 80 percent of it's maximum rate.

"It gets pretty breathless out there," said participant Scott Kathary. "Regardless of what shape you're in, you're going to be out of breath."

"I think it's important to do sports that help you cross train, and cardio tennis is a way to cross train within tennis and improve cardiovascular fitness," said Dr. David Westerdahl, an orthopedic surgeon with Cleveland Clinic Florida.

While it can be good for the heart, Westerdahl cautions that cross training can be tough on the joints if participants aren't careful.

"A well-organized routine from a trained coach is important, so having a well-structured program can reduce the injury," he said.

Nickels said he always screens participants for skill level and makes sure everyone does a proper warmup and cool down. 

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