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- Playing tennis for weight loss: How often should we play tennis to lose weight?
- Playing tennis: How many times per week and for how long should we play tennis to lose weight?
- Playing tennis: Which plan should you follow and how often should you play it to lose weight?
- Estimates, calculations and weight loss results from several examples of tennis training plans!
- Performance, effects and impact “before/after”: List of single tennis programmes over 1 month at normal intensity!
- Performance, effects and impact “before/after”: List of doubles tennis programmes over 1 month at normal intensity!
- In addition to practicing tennis, it is important to pay attention to your diet!
- Which sports can help you lose weight?
Playing tennis for weight loss: How often should we play tennis to lose weight?
Everything you need to know about tennis
How often should you play tennis to lose weight fast and see results? Does playing tennis help you lose weight? How many times per week and for how long should you play tennis to lose weight and burn fat? The tool below enables you to track the effects of playing tennis over a month. Simply select the duration of your tennis session—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra kilos!
Result of your expenditures
Beware, exercise alone is not enough to lose weight!
Exercising helps to burn calories, shape your figure by gaining muscle mass, and increase the basal metabolic rate (calories burned at rest). Thus, exercise has a significant long-term impact on weight control and better health. However, to lose 1 kg of fat, you need to burn 7700 kcal, which represents hours of running.
So what is the right solution?
Exercise and daily activity are guarantees for controlling and maintaining weight in the long term, but as any athlete will tell you, 30% is about moving and 70% is about what's on your plate. Weight loss must therefore be a mix of expenditures (essential) and a diet that does not exceed your needs.
Wish to lose weight by combining nutrition and exercise?
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Playing tennis: How many times per week and for how long should we play tennis to lose weight?
Find out more about playing tennis for weight loss!
Regular exercise combined with a healthy diet can help you slim and tone your body, but some sports are more effective than others at helping you lose weight. What about tennis and its calorie burn? How long should you play tennis each week to lose weight and get results? Here are some answers.
Calories burned with tennis!
One of the particularities of tennis is the intensity of its rhythm. Accelerating, replacing and jumping, tennis is an excellent way of burning as many calories as possible while building up your muscles. Not counting calorie expenditure at rest, the calorie expenditure for one hour of tennis is estimated at over 500 calories. Combined with a healthy diet, regular tennis practice will help you slim down and tone your body.
What is the metabolic equivalent of tennis?
The metabolic equivalent of a physical activity is a statistical unit(MET Metabolic Equivalent of Task) that expresses the ratio between the energy expenditure of a physical activity during exercise and the energy expenditure of an individual at rest. Simple tennis, for example, is still a medium-intensity activity with a MET value of 7, which means that it burns 7 times more energy than at rest.
Playing tennis: Which plan should you follow and how often should you play it to lose weight?
Estimates, calculations and weight loss results from several examples of tennis training plans!
Do you know how much weight you lose by playing tennis for 30 minutes, 1 hour or 2 hours? How often should you train to lose weight and burn fat? The tables below will give you an idea of your weight loss as a function of weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of single tennis programmes over 1 month at normal intensity!
Single tennis
Normal intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.07 | 0.14 | 0.28 |
| 50 kg | 0.09 | 0.18 | 0.35 |
| 60 kg | 0.11 | 0.21 | 0.42 |
| 70 kg | 0.12 | 0.25 | 0.49 |
| 80 kg | 0.14 | 0.28 | 0.56 |
| 90 kg | 0.16 | 0.32 | 0.63 |
Single tennis
Normal intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.14 | 0.28 | 0.56 |
| 50 kg | 0.18 | 0.35 | 0.70 |
| 60 kg | 0.21 | 0.42 | 0.84 |
| 70 kg | 0.25 | 0.49 | 0.98 |
| 80 kg | 0.28 | 0.56 | 1.12 |
| 90 kg | 0.32 | 0.63 | 1.26 |
Single tennis
Normal intensity
Weight loss results for 3 sessions a week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.21 | 0.42 | 0.84 |
| 50 kg | 0.26 | 0.53 | 1.05 |
| 60 kg | 0.32 | 0.63 | 1.26 |
| 70 kg | 0.37 | 0.74 | 1.47 |
| 80 kg | 0.42 | 0.84 | 1.68 |
| 90 kg | 0.47 | 0.95 | 1.89 |
Performance, effects and impact “before/after”: List of doubles tennis programmes over 1 month at normal intensity!
Double tennis
Normal intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.06 | 0.11 | 0.22 |
| 50 kg | 0.07 | 0.14 | 0.28 |
| 60 kg | 0.08 | 0.17 | 0.34 |
| 70 kg | 0.10 | 0.20 | 0.39 |
| 80 kg | 0.11 | 0.22 | 0.45 |
| 90 kg | 0.13 | 0.25 | 0.50 |
Double tennis
Normal intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.11 | 0.22 | 0.45 |
| 50 kg | 0.14 | 0.28 | 0.56 |
| 60 kg | 0.17 | 0.34 | 0.67 |
| 70 kg | 0.20 | 0.39 | 0.78 |
| 80 kg | 0.22 | 0.45 | 0.90 |
| 90 kg | 0.25 | 0.50 | 1.01 |
Double tennis
Normal intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.17 | 0.34 | 0.67 |
| 50 kg | 0.21 | 0.42 | 0.84 |
| 60 kg | 0.25 | 0.50 | 1.01 |
| 70 kg | 0.29 | 0.59 | 1.18 |
| 80 kg | 0.34 | 0.67 | 1.34 |
| 90 kg | 0.38 | 0.76 | 1.51 |
In addition to practicing tennis, it is important to pay attention to your diet!
To maximize the benefits of tennis, it is crucial to adopt a balanced diet. A diet rich in macronutrients, micronutrients, and various other essential nutrients helps maintain an optimal energy balance. The energy balance, which is the difference between calories consumed and calories expended, plays a key role in weight management. If you are wondering “why did I gain weight“, it may be that your energy balance is off. By combining tennis with proper nutrition, you can achieve your health and wellness goals more effectively.
Everything you need to know about tennis
Which sports can help you lose weight?
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