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Nota Bene

 

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Our bodies are instruments
pointing others to God, not ornaments
pointing to ourselves.

(Gary Thomas)

 

 
 
 


Stace

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37 totally legit reasons why you should take up tennis

 

© tinylittletea
© tinylittletea

1. Tennis engages you physically as well as both mentally and emotionally – an all-rounder for your health.

2. It helps you stay in shape. And no, round is not a shape.

3. You’re less likely to get sick too, obvs.

4. You’ll burn fat and build muscles simultaneously. #timesaver

5. That said, you become more efficient with your time at the gym, ’cause you already get both cardio and resistance training in one game of tennis.

6. Which is why it’s an excellent, non-boring cross-training for those of you specializing in any other particular sport.

7. I mean, you ever watched Federer play? His movements are fluid and his limbs are flexible, pretty much all the requirements you need to do yoga.

8. Or what about Rafa? His hits explosive, his core strong, his strikes consistently powerful, his feet constantly moving. These are the hallmark skills of a true boxer.

9. You also get to understand your own pace and rhythm in your movements (long-distance runners, anyone?).

10. Tennis reduces stress. Something about running around, sweating it out, moving around, changing directions, sometimes lunging, often dashing, constantly reaching and jumping and striking the fuzzy yellow balls … that loses the appeal of yoga classes and hitting punch bags.

11. The more you play it, the more agile you become. You know when and where to start, stop, and pivot in unpredictable directions.

12. In between watching the oncoming ball and determining the perfect contact point, you’re improving your hand-eye coordination faster than playing Flappy Bird.

13. You simply become more alert than most people, especially in today’s ADHD-driven world.

14. You’ll develop an impressive reaction time. It’ll come in handy in daily life as well.

15. You’re more coordinated than non-tennis-playing people, ’cause you need to move quickly into position and adjust your body accordingly to hit the ball.

16. You a become a better decision-maker. There’s a longer anticipation between your opponent hitting the ball and you hitting back compared to other racquet sports. This allows for a timeframe to plan and act on a powerful countermove immediately, as the game is all about quick maneuvers (and not just hitting back and forth mindlessly).

17. This way, you’re going become a much more disciplined person, because as long as you’re on the court, you’re constantly practicing control.

18. Over time, you’ll also fail better. You learn that in order to win, minimizing errors is critical.

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19. It’s a social sport. “Hanging out” with your buddies is interchangeable with “playing tennis”.

20. Plus, you increase your social skills. In between pre-match, switching sides on court, and after play, you chat, listen, laugh, help, take turns and just getting along with your playmates.

21. You become more confident about yourself. Hitting with power, increased fitness, anticipating problems, efficient problem-solving, learning from mistakes, improved overall performance, better mood, social validation, hello?

22. THE shot. Nothing feels better than hitting the ball the way you do in your head.

23. For as long as you play doubles, you learn the true meaning of teamwork.

24. You’ll master the art of fair play.

25. Consequently, you’ll also get more business connections. I mean, c’mon, golf? You’re barely burning calories.

26. Speaking of which, you burn an average 520 calories an hour playing singles1. Sounds better than a solitary HIIT sesh, eh?

27. As physicians and scientists always say, it’s THE sport for a lifetime. You can no longer to kick, dunk, hike, dive or score a touchdown 50 years later. But hey, you can still swing your racquet with style.

28. You’ll also live longer, btw. Scientists have proven this.

29. And play with your kids.

30. And get leggy like Ana and Maria and Daniela.

31. Not to mention that it’s the only sport where you get to wear a cute dress.

32. You’ll have stronger bones later in life.

33. And you learn that it’s important to keep moving – in tennis and in life. #footwork #resilience

34. You also learn how to remain gracious, both in victory and in loss.

35. And you will form lifelong friendships, ’cause those who sweat together,  stick together.

36. That said, you no longer feel the “work” in working up a sweat.

37. Because it’s recreational, it’s competitive, and it’s just plain fun.

 
 
 

Are you watching the Wimbledon this year?

 
 
 
 
 


Stace

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 Footnote(s):

  1. An estimate for the 155-pound person. [The Healthy Eating Guide] []
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Hill repeats: 30-minute incline treadmill workout

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Disclaimer: The information below is for informational/educational purposes only. It is not intended as a substitute for professional help. Before beginning a new exercise regimen or making any other changes in your lifestyle, always consult with your physician and/or a certified coach.

 

It’s been a while since I last shared my workouts, so here goes.

06177a53c50379c6dc0b3b0f24c7f487The day of the week when I give it my all in terms of fitness is mostly on Saturdays. That has been the pattern since I was still living in Frisco – my long runs (6-mile [9.7km] or more) mostly fall on Saturdays, and in terms of fitness, that hasn’t changed today, except for certain technicalities.

These days, my protocol actually consists of minimizing my weekly mileage while still maintaining the strength and stamina for long-distance runs. Why? Because I’ve learned to better prepare my runs and eliminate junk miles, and pardon my jargons from hereon.

In addition to getting more intentional with my runningthere is such a thing as too much of a good thing (ergo the importance of cross-training, i.e. doing other sports that are not running aren’t your primary sport), particularly when your run feels forced. In spite of all this, running has been my main mode of meditation for the last 6 years, and still, nothing else in the world feels better than to just sprint your way through the anxieties in your head and release all the stress you’ve built up throughout the week. Do that in a secluded area with fresh air, greens, and breeze – tension is gone.

 

 
 

More power, less effort

This morning, I just want to share this effective hill workout that will surely jazz you up by the end it (get your hill workout 101 here and here). It’s a straightforward way to simulate the perfect terrain indoors with the singular goal of improving your lung capacity.

Also, running uphill is actually easier for your joints, and for someone bruising easily around the knee area, it’s an ideal way to build strength without squeezing in too many sprints. I’ve been doing a lot of hill variations for the past few weeks, and they vary depending on my mood. They don’t necessarily make you become faster, but what you’ll get out of it is ultimately rewarding: You’ll breathe easier. This makes you run on a steadier cadence, and with that, you’ll be much more efficient with your energy on level grounds.

 

Should I try it?

Before I move on to the workout, I want to give a heads up again that this is just my personal routine. In general, it’s unsafe to do any hill workout before you’ve got a good base of long runs before you (and no, the ones where you stop doesn’t count). I shared this 40-minute workout that includes slight elevation a while ago that you can also refer to, but for the most part, please consult with your healthcare provider before attempting to do this.

Alrightey then, let’s get on with it. If you put your mind into it and give it time, and you can certainly do this.

 

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You up for the challenge? Do come back and let me know how those big, sexy lungs are working out for you.

 
 

P.S. Yoga and Pilates are fantastic ways to practice breathing on days you’re not running. I’m not particularly disciplined on stretching *guilty*, but here’s 3 everyday ways to amp up your lung power. Have a great one ;)

 
 
 
 
 


Stace

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