My HealthySELF: Defending U.S. Open Champ Sam Stosur Reveals Her Favorite Tennis-Inspired Workout Moves

August 31, 2012

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Tennis, anyone? With the U.S. Open currently under way, we have tennis fever ... so we felt honored to talk to Samantha "Sam" Stosur as she was getting ready to defend her title (Sam beat Serena Williams last year for her first Grand Slam tournament singles title). The 28-year-old Australia native also revealed her healthy eating secrets, why she hates crash dieting and her favorite tennis-inspired workout moves (your abs will thank you!).

How are you preparing for this year's Open? Which aspects are you looking forward to the most? Are there any challenges that you're facing?

Of course I want to defend my title, but at the end of the day, I have to keep my head down and compete. It's different playing here than at home -- here other players are in the spotlight, whereas at home its unavoidable to see yourself on TV or in the newspapers. However, the more you go through it, the better you handle it, and the more you get used to it. I'm looking forward to going out there and playing my best -- I've prepared and I feel relaxed and calm.

Does tennis tone your whole body, or just your arms and shoulders?

Tennis takes care of everything. It requires agility and quickness to get to the ball, core strength to get power into your shorts and stamina to last for an entire match. In addition to toning your arms and shoulders, it's a total body workout for your legs and abs, and works your heart and core unlike any other sport. Tennis also sharpens the mind as it shapes the body and requires a certain mental toughness, since you must react and respond quickly and keep your head in the game.

You started playing at 8 years old -- is it ever too late to get into the sport?

It is never too late to get into tennis! While I started playing at the age of 8 when my parents gave me a tennis racquet for Christmas, tennis is a lifelong sport that can be enjoyed by people of almost any age. It's also something you never forget once you learn.

Are there any tennis-inspired workout moves that non-players should try?

I definitely recommend line sprints, an amazing cardio endurance exercise that also helps you improve your foot speed and ability to change direction. To do a line drill, you start at one end of the tennis court, sprint to the first white line painted on the ground and touch it with your hand. Then you run back to the same end of the court and touch the border line. You repeat this as many times as you can! This also works by doing short spurts on a track. Also, jumping rope is a great training exercise that helps your fitness level and builds strong legs on and off the court. I try to vary my exercise regime by incorporating team sports and the four main bases of exercises. My workouts include aerobic exercise for a healthy cardiovascular system; strength training to maintain muscle tone and bone density; core strength exercise for a stable mid-section; and stretching to maintain mobility.

Is playing tennis the only way you stay in shape? What are your favorite workouts?

My pre-season workouts consist of a multitude of cross-training exercises. Boxing, kickboxing, swimming, bike riding and even surf-ski training all complement the work I do on the court or in the gym. I love anything that involves the ocean. Swimming, snorkeling or surfing are all fun, which distracts from your mind that you are actually doing a workout. Being outdoors in the sun and the salt water is great for freeing your mind and feeling alive. I love the challenge of surfing. I started mountain-bike riding two years ago, which is much better than riding a stationary bike in the gym. Mountain biking is a total body workout. Core strength and stability are very important to me. Tennis is all about rotation of the body and my ability to create power. I incorporate a lot of abdominal, back and glute exercises into my gym sessions. Don't get caught just working your abdominals; think of core strength as a cylinder which supports your spine.

Do you have any healthy eating secrets? Any "cheat food" splurges or weaknesses?

Forget crash dieting -- it never works! Instead, I've embraced a long-term health commitment to eating well and looking after myself. I don't serve up mini portions of food that leave me hankering for second servings or big servings of dessert. I create a meal with all the essential nutrients like protein, fiber and iron, giving me a nourishing meal that is good for me.

We admit it: We love those cute tennis outfits. What's your favorite thing to wear when you're playing?

I love my ASICS Court Dress that comes with a built-in shelf bra and allows for ease of movement on the court (while also looking cute!). It also has mesh for breathability, which is crucial during an outdoor summer tournament.

How do you recover from a loss or setback?

It's just a matter of going out there again tomorrow, practicing hard and just fine-tuning a few important points that can make all the difference. People expect a lot from you, and you have to keep working hard. Tennis is all about mental toughness, and you have to keep your head in the game. I make time to relax away from competition pressures, travel and intense training schedules to make sure I'm looking after myself. Taking time out with family and friends helps to maintain the work-life balance everyone needs.