You don't have to be Maria Sharapova to enjoy a game of tennis. Of course, being lithe, long of limb, extremely fit and immensely talented helps, but millions of mere mortals enjoy the benefits of playing the game.
Feel the burn
Tennis is a fantastic all-over exercise. It provides a great aerobic workout, burning up 300-400 calories an hour, depending on your weight and the intensity with which you play. Running around the court tones and strengthens your legs, while wielding the racquet works wonders on your arms, shoulders and torso. In addition, several of the movements involved improve joint flexibility in your shoulders and hips. Matches can last a few hours, so you get a sustained workout and it's fun, so with any luck, you won't notice the extent to which you are exercising.
The rules
The rules are pretty straightforward, particularly if you're just having a knock-about in the park, and trainers, a racquet and some balls are the only equipment required. At the risk of stating the painfully obvious, the basic idea of the game is to hit the ball over the net and within the boundaries of the court. The ball can bounce once after your opponent has hit it before you must return it over the net and within the boundaries. If you fail to do so, your opponent scores a point. There are four points per game; six games per set and women tend to play best of three sets. For a detailed run-down of the full rules of the game go to the International Tennis Federation website.
Where to play
There are an estimated 3m tennis players in the UK and thousands of places to play up and down the country, ranging from state-of-the-art courts in posh tennis clubs to council courts on commons and recreation grounds that are free or cost next to nothing to hire. To find a venue visit the Lawn Tennis Association website or contact your local council.
Play for free
The LTA's annual campaign to encourage people to take up the game, Play Tennis, offers free tennis at over 1,100 clubs, schools and parks nationwide to people of all ages and abilities. Kieron Vorster, LTA head of physical training and one of Tim Henman's former trainers says, "With the ever-increasing cost of going to the gym, the free Play Tennis scheme is a great introduction to a cost-effective way of getting fit." Some 70,000 people are expected to take part in this year's event, details of which can be found at www.playtennis.org.uk.
What to wear
Tennis whites are the traditional attire, but what you wear is really up to you. Serena Williams is living proof of that. The tennis champ has a memorable wardrobe, from the gladiator-style dress she wore one Wimbledon final to a black PVC catsuit - not a look we recommend you try at the local park, or anywhere else for that matter. Whatever you wear, a good, supportive sports bra and well-fitting trainers are essential.
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