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| SUN LAKES LIFESTYLES | MARCH 2020 | 53 Tennis is a lifelong sport! Even though changes occur as we age, tennis can help keep us at our best. We experience diminished capacity over time in five areas that are fundamental for athletes of any age: 1. Strength; 2. Aerobic Capacity; 3. Hormones; 4. Weight Gain; and, 5. Bone Density. Careful management can help senior tennis players ensure that they are physically peaking for their age and level of ability. What do senior tennis workouts consist of and what type of exercises can seniors do? Bob Walter, longtime captain of the Sun Lakes USTA Mens' Tennis Teams, provided his thoughts and insight. You may find the following recommendations helpful, just as the members of the USTA teams do to maintain fitness. Increase muscle mass: The more muscle you have, the stronger you will get, the more stable your joints become, and the less frequent you will suffer injury. An effective conditioning program will help slow down the muscle loss. Increase cardio output: Following a high-intensity interval program for short bursts can slow down the 10 percent decline per decade in our aerobic capacity. This increase in aerobic capacity will increase metabolism — and do wonders for that unwanted weight gain. Don't be afraid if you hear "high intensity." This can be relative to your abilities. Increase flexibility/mobility: By improving flexibility and mobility, you will feel more energized, be able to get your body into better positions, and recover faster. Perform balance/reactive exercises: As we age we lose some of our ability to control the firing, or activation, of our muscles. This leads to loss of coordination. You will be surprised how much your balance and coordination will improve after a few weeks. Bob says, "Don't sell yourself short. The less you do, the quicker you will lose what you have. Look past the age number and start to see what you can still do and how much you can still physically improve. It's your attitude that will keep you active." Sun Lakers should seek professional/medical assistance to design a personalized program that suits his/her needs. You can begin your tennis workout at the March 7 Free Clinic & Mixer; enjoying tennis, fun, and good company. Additionally, come join club members for their March 18 Saint Patrick's Day potluck dinner. The sign-up sheet will be posted at the South Clubhouse. Let's get out there and play tennis! Tennis

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