Conditioning | Tennis BPM

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Posted by Ranil Harshana on Feb 13, 2023 in Fitness, Injury prevention, Performance, Sports, Sports Performance, Strength & Conditioning, Tennis | 0 comments

TENNIS WARM – UP

Tennis Warm-Up: Tennis is a sport that requires a high level of physical stamina and agility, as well as quick reflexes. It is essential to perform a proper warm-up before every match or practice session in order to perform to the best of your ability. A proper warm-up will not only lessen the likelihood that you will sustain an injury but will also boost your overall performance on the court. The importance of a warm-up as well as how to correctly prepare for a tennis match are going to be covered in this article. Why is a warm-up important in tennis? A warm-up is crucial in tennis because it helps prepare your body for the demands of the sport. When you warm up, you increase your heart rate, get your blood flowing, and loosen up your muscles. This makes you less likely to get hurt and increases your range of motion, which helps you get ready for the physical demands of the game. In addition to reducing the risk...

Posted by Ranil Harshana on Jan 26, 2023 in Fitness, Injury prevention, Performance, Sports, Sports Performance, Strength & Conditioning, Tennis | 0 comments

6 WORST MISTAKES OF TENNIS

Poor technical and tactical tennis ability Tennis is a complex sport that requires proper technical and tactical skills to excel. Unfortunately, due to a lack of knowledge or improper training methods, many players struggle with the technical and tactical aspects of the game. As a result, they do not reach their full potential as players and may suffer from injuries or burnout. With the right help and training, it is possible to fix bad skills and improve performance on the court so that one can reach their full potential. Many skills are required to master in the technical and tactical aspects of tennis in order to be successful on the tennis court. The four most important skills that players need to learn to play tennis well are pace, groundstrokes, serve and overhead shots. Here’s a list with brief explanations of how each skill works in tennis. Pace: the ability to read and adapt to an opponent’s pace is one of the most important skills for tennis players. When playing...

Posted by Ranil Harshana on Jan 1, 2023 in Endurance, Exercising, Fitness, High Intensity, Nutrition, Performance, Speed, Strength | 0 comments

HIGH INTENSITY TRAINING (HIT) ARE YOU READY ?

IS HIGH INTENSITY TRAINING(H.I.T) & HIGH INTENSITY INTERVAL TRAINING (H.I.I.T) SAFE ? High intensity interval training and high intensity training are types of exercises that are designed to increase the body’s capacity to produce energy through aerobic and anaerobic metabolism. This type of training has been shown to be more effective than low-intensity exercise in improving aerobic fitness and health outcomes. It has also been shown to improve muscle strength and endurance, which can lead to an increase in daily activity capacity. But many people aren’t sure about this kind of training because it’s hard and often consists of short bursts of high-intensity exercises followed by short periods of rest. Some people worry that this type of training will cause injuries or other negative health effects, such as overuse injuries or burnout. Others are concerned about the long-term effects of high-intensity exercise on the heart, lungs, and muscles. Researchers looked at a group of healthy people and found that those who did high-intensity interval training had the same number...

Posted by Ranil Harshana on Jul 16, 2022 in Exercising, Fitness, High Intensity, Injury prevention, Nutrition, Performance | 4 comments

OXIDATIVE STRESS( NO PROGRESS, SICK, INJURED, NOT MOTIVATED)

Before we get into the details of this subject, let’s take a look at Oxidative stress is a state in which the body makes too many reactive oxygen species (ROS) and doesn’t have enough anti-oxidant defenses to get rid of them. Many things can lead to oxidative stress. These include being exposed to pollution in the environment, smoking, drinking alcohol, mental stress, and doing a lot of physical activity.Oxidative stress can cause many diseases, like heart disease, cancer, type 2 diabetes, atherosclerosis, and chronic inflammation and major cause of aging. Oxidative stress is a type of oxidative damage to cells that happens when too many reactive oxygen species (ROS) are made or when the antioxidant defense system doesn’t work. Oxidative stress has been linked to many diseases and is thought to be a major cause of aging. WHAT DOES OXIDATIVE STRESS MEANS Can be thought of as a difference between the systemic reactive oxygen species (ROS) are atoms, molecules, molecular fragments, and ions that are chemically reactive and contain...

Posted by Ranil Harshana on Jul 16, 2018 in Nutrition | 0 comments

MIRACLE SUPPLEMENT

Present society is all about quick fixes and faster results to enhance your health, fitness, aesthetics or performance by taking the next miracle. Marketing campaigns backed by social media and self proclaimed experts trying to guide people on nutrition/ exercise take the internet by storm. Through my 20+ year global career in training & consulting high performance professional athletes, models, kids, adults, trainers, coaches and corporate clients, 95% ask the same question day in day out. “What is the best supplement “? Answer: – Correct supplements may give you the edge at the elite level to enhance your performance ranging around 5-6 % provided the client /athlete is using a solid nutrition & training program properly periodized, rest of the puzzle is ruled by genetics, recovery/rest & las but not least the specific sports skill Let us explore the most commonly used supplements, so all readers will have additional information with some of the research links before you purchasing consult your physician &/ or your registered dietician before investing in...