Is Tennis Moderate Or Vigorous?

Whether you’re a tennis enthusiast or just enjoy playing for fun, you may be wondering if the sport is moderate or vigorous.

The answer depends on how hard you play and how fit you are. But, in general, tennis is considered to be a moderate-intensity aerobic activity.

The truth is that tennis can be both moderate and vigorous, depending on how it is played. If you are simply hitting a few balls back and forth with a friend, then tennis is probably moderate exercise. However, if you are playing a competitive match or running around the court to return every shot, then tennis can certainly be considered vigorous exercise.

Consequently, the answer to this question depends on how you choose to play the game.

If you are looking for a moderate workout, then you can probably find it by playing tennis, but if you are looking for something more challenging, then you may need to look elsewhere.

How To Measure If An Activity Is Vigorous?

METs are important because they help exercise professionals understand how much energy a person is expending during physical activity. They also provide a way to compare the energy cost of different activities.

One MET is equal to the amount of energy required to sit still for one minute.

For example, walking at a moderate pace typically burns around 3 METs, while running at a 9-minute-per-mile pace can burn upwards of 10 METs.

Understanding METs can also help people gauge how hard they should be working out.

Moderate-intensity activities should feel somewhat challenging, and people should be able to talk but not sing during these activities. Vigorous activities, on the other hand, should make it difficult to carry on a conversation.

Ultimately, using METs can help people exercise more effectively and reach their fitness goals.

Is Tennis A Moderate Activity?

Tennis is considered to be a moderate activity. Since tennis raises your heart rate and respiratory rate, it is essentially a cardiovascular workout.

To move quickly side to side and front to back, your huge lower body muscles are used, as well as your upper body muscles to assist you swing the racket.

In terms of muscular endurance, playing tennis can help improve your stamina and muscle strength in your lower body from all the squatting, lunging and twisting movements.

Furthermore, the quick movements used in tennis also work on your upper body muscles, such as your shoulder, arm and trunk muscles.

There are numerous benefits for both cardiovascular and muscular endurance and strength to playing tennis, which is why it may be a total-body workout.

When you play tennis, you not only improve your hand-eye coordination and reflexes, but you also get a great workout. In fact, according to the Centers for Disease Control and Prevention, playing singles tennis is classified as a vigorous-intensity activity.

This means that it is an excellent way to get your heart rate up and burn calories. When you chase after balls, your heart has to work harder and pump faster in order to keep up.

As a result, you end up burning more calories than you would if you were just walking or jogging at a moderate pace. In addition, because tennis is a high-intensity cardio workout, it can help to improve your overall cardiovascular health. 

How Demanding Is Tennis?

Tennis is a sport that demands both physical and mental agility. Players must be able to move quickly and change direction quickly, while also maintain their focus and composure.

In a typical tennis match, players will engage in brief bursts of high intensity exercise, followed by periods of rest. This intermittent nature of the game means that players must be able to recover quickly from periods of exertion.

The running actions of players include rapid accelerations and decelerations, which reflect the need for quick reactions. As a result, tennis requires both endurance and explosive power.

The physical demands of tennis are well-documented: the quick starts and stops, the explosive bursts of speed, the constant change of direction.

All of this takes a toll on the muscles and the cardiovascular system, and it requires a high level of aerobic fitness. But tennis also requires split-second decisions, strategic thinking, and mental toughness.

Players must be able to think on their feet and make quick decisions under pressure. As a result, tennis is a sport that requires both physical and mental fitness.

Any player who wants to be successful on the court must be willing to put in the work required to develop both their body and their mind.

VO2max In Tennis

The importance of aerobic power, or VO2max, in tennis can not be understated. A player’s success depends largely on their ability to maintain high levels of intensity throughout a match.

This is only possible if they have a high level of aerobic fitness. In other words, tennis may best be described as an anaerobic exercise that requires a high level of aerobic fitness to be successful.

Consequently, players must put forth great effort to improve their aerobic power if they want to find success on the court. By doing so, they will be able to better match their opponents’ level of intensity and ultimately come out victorious.

Tennis For Weight Loss

According to most health experts, the best way to lose weight is by combining a healthy diet with regular exercise. And while there are many different exercises that can help you shed pounds, tennis may be particularly beneficial for those looking to lose weight.

That’s because tennis is a high-intensity cardio workout that can help burn calories and create a calorie deficit—both of which are essential for weight loss.

In fact, research has shown that exercise may be more effective at preventing weight gain than it is at promoting weight loss. So if you’re looking to maintain a healthy weight, tennis could be a great workout for you.

Workout recommendations

According to the Centers for Disease Control and Prevention (CDC), moderate-intensity aerobic activity for at least 150 minutes per week, or 75 minutes of strong aerobic activity, is necessary to maintain your current weight.

However, if your goal is to lose weight, you may need to exercise more than this. The amount of time you need to spend exercising each week to lose weight will depend on various factors, including your age, gender, body size, and fitness level.

The CDC provides guidance on how different types of exercise can help you lose weight. For example, they recommend that people aged 18-64 engage in 150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of strong aerobic activity per week. 

Training for Tennis

Tennis is a sport that requires a high level of fitness. The intermittent nature of the game means that players need to be able to recover quickly from periods of high-intensity exercise.

As a result, tennis training should focus on both aerobic and anaerobic fitness. Aerobic exercises such as running and cycling help to build endurance, while anaerobic exercises such as sprints and weightlifting help to improve power and speed.

By incorporating both types of exercise into their training regime, tennis players can develop the fitness levels required to compete at the highest level.


Interval training, or HIIT, is a time-saving option for developing endurance and anaerobic performance for both young and adult tennis players. In HIIT, short bursts of high intensity exercise are interspersed with rest periods of 10 seconds to 4 minutes.

This type of training has been shown to be more effective than moderate or low-intensity continuous exercise for developing both endurance and anaerobic performance. In addition, HIIT is less likely to lead to overuse injuries than other types of training.

As a result, interval training is an ideal way to improve your tennis game.

Researchers have found that HIIT can help tennis players improve their game by reducing fatigue and maximizing the available training time. Studies have shown that HIIT can help athletes feel less fatigued by simulating the fast-and-slow dynamic of tennis play at higher intensities.

This makes it a promising alternative to traditional workout routines. Tennis coaches frequently use HIIT sessions to work on technical skills as well as fundamentals because of the limited amount of time available for training (OTT).

By using HIIT, coaches can help their players make the most of their training time and improve their performance on the court.

Tennis Is An Aerobic Exercise

While tennis is primarily an aerobic sport, the player’s performance is limited by the body’s ability to adapt to quick, anaerobic bursts of activity.

Because of the lengthy breaks between each game and set, training only the aerobic system is ineffective. The player will quickly tire if they haven’t worked on their anaerobic system as well.

Therefore, both systems must be trained in order for the player to be successful in a tennis match. By building up both the aerobic and anaerobic systems, the player can better withstand the quick changes in pace required by tennis and perform at their best.

Exercising and Preparing For Tennis

In order to perform your best during a tennis match, it is important to work on both your aerobic base and your anaerobic threshold.

High-intensity interval training can help you to raise your anaerobic threshold, which will in turn help you to have more stamina during a long match.

Anaerobic threshold training should be incorporated into your practice routine a few times a week, and should consist of short sprints at a high level of activity.

In addition to working on your anaerobic threshold, it is also important to maintain a strong aerobic base.

This can be done by ensuring that the intensity and length of your practice sessions are adequate for the level of aerobic activity required for a tennis match.

Benefiting From The Intensity Of An Exercise

While most people understand that exercise is important for maintaining good health, few realize that the type and intensity of exercise can vary depending on individual fitness levels.

For example, someone who is just starting to exercise may not be able to handle the same level of intensity as someone who has been working out for years. 

Most people know that being physically active has numerous health benefits. However, not everyone is aware of the factors that contribute to these benefits. Intensity, frequency, duration, and type are all important variables.

Among these, intensity is perhaps the most important but also the most misunderstood. Experts recommend that we engage in 150 minutes of moderate-to-vigorous intensity physical activity (MVPA) each week.

But what exactly does this mean? In order to understand MVPA, we need to know the crucial boundaries that define moderate to strong intensity.

It is standard practice to prescribe a set metabolic rate or percentage of maximal heart rate or maximal oxygen uptake that does not recognize the variability of these metabolic boundaries.

However, these limits will shift both in absolute terms and relative to each other when training adaptations take place. As a result, maintaining regular exercise at a moderate to severe intensity level necessitates periodic reevaluation.

By periodically reassessing these metabolic markers, exercise prescription can be more accurately tailored to the individual and their current fitness level.

This ultimately leads to more effective and efficient training and reduces the risk of overtraining or injury.

Benefits Of Playing Tennis

Improves Your Heart

One of the primary benefits is that it promotes heart health. Playing tennis is a great cardio workout, which helps to keep your heart healthy and strong.

In addition, research has shown that playing racket sports can reduce your risk of cardiovascular disease by 59 percent and your risk of all-cause mortality by 47 percent. Therefore, if you are looking for a way to improve your heart health, playing tennis is a great option. 

Better Coordination

One of the most challenging and beneficial aspects of playing tennis is the amount of lateral mobility required. This not only strengthens the muscles and improves balance, but also helps to develop coordination.

Throughout a match, players must constantly adjust their positions in order to reach the ball. This forward and backward movement is good for the body, but it is the side-to-side movement that is most beneficial.

This type of movement requires a lot of coordination and develops postural stability.

Meeting People

Playing tennis with your buddies is a great way to get in some fitness while also fostering social connection and promoting community.

The sport encourages physical activity throughout the lifespan, and due to its long-term nature, you have plenty of room to move around, which can lessen the chance of damage from contact with other persons.

Tennis is a great way to stay active and healthy while also interacting with others, making it a perfect sport for all ages. 

Better Musculoskeletal Function

Playing tennis has a wide range of benefits for your musculoskeletal system. Every muscle in your body is used when playing tennis, which leads to better overall function in both the upper and lower body.

In addition, tennis requires you to move in all directions, providing a good workout for your heart and lungs. Playing tennis also helps improve coordination and balance, making it a great activity for people of all ages.

And because it can be played both indoors and outdoors, you can enjoy tennis regardless of the weather. So if you’re looking for a fun and challenging way to improve your musculoskeletal health, grab a racket and start playing tennis today.


Tennis is an excellent form of exercise for people of all ages. It provides a great cardiovascular workout and strengthens the muscles. In addition, tennis increases endurance, improves balance, coordination, and agility.

A side benefit of playing tennis with a partner is that it encourages more social contact. As a bonus, tennis can be enjoyed by people of any age.

The recommended amount of exercise for adults is 150 minutes of moderate-to-vigorous-intensity activity or 75 minutes of vigorous-intensity activity each week, making tennis a perfect way to get your required exercise.

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