More People Rushing The Nets Badminton, Volleyball, Tennis Offer Muscle-Building Workouts

Don Bolwaire could be at the health club, grinding his way through 2 tedious miles on the treadmill. Instead, he’s sweating it out in the gymnasium, leaping, diving and spinning as he bats a birdie over a 5-foot net.

During an hour of badminton, he exercises his arm, leg, foot, back and abdominal muscles, and runs almost nonstop. He trades good-natured quips and jibes with his partner, and gets a mental workout as he plans his split-second game strategy and reacts to his opponent’s assaults.

“You want to stay in shape?” asked the suburban Canoga Park resident, sweat soaking his hair after a long rally. “Play badminton.”

Bolwaire, 60, is among the growing number of adults who are stepping off the Stairmaster and turning to net sports such as badminton, tennis and volleyball to stay in shape.

Lots more fun, great exercise, and you get to meet people, they say. Net sports use all the major muscle groups, have an aerobic component and get your brain working. An added plus is the sports are easy to learn; beginners can start swinging a racket and returning a volley during their first time on the court.

“In terms of general fitness, these sports are a great way to get in shape,” said Phil Frye, strength and conditioning coach for the athletic teams at UCLA. “They take the monotony out of being in the weight room or running around the track.

“And if you’re playing with some capable partners who are similar to you in the level of their ability, there’s no question that you can develop a great deal of fitness.”

To be good at tennis, volleyball or badminton, players develop the biceps and triceps in their arms, and the quadriceps and hamstrings in their legs. As they swing a racket or spike a volleyball, players develop their abdominal and back muscles, gain flexibility and endurance.

Even beginners benefit.

“The poorer (the) player, the bigger the workout you’re going to get as you chase down the ball,” said Dale Rudd, head athletic trainer at UCLA. “But as long as you’re out there for an hour or half an hour and putting out effort, you’ll expend some calories. As (your) skill level and ability to keep the ball in play grows, the play becomes more aerobic.”

Net sports are unique in that the equipment is light, portable and affordable, and partners and opponents are easy to find. The sports are easy to learn, and the social aspect of the game appeals to those who find the health club to be an isolationist palace of mirrors.

“The best type of physical fitness is cross-training,” said Patty Melody, a personal trainer and endurance athlete. “When you do just one thing, like running or biking, you’re at greater risk of injuring yourself.

“Variety keeps it safe and interesting. If people enjoy it, they’ll be more likely to stick with it, and the only way you get the benefits of the sport is enjoying what you do.”

Many players come to net sports for the afternoon and stay for life. Hooked on their sport, they add outside training regimens to help them become more competitive, and, almost coincidentally, more fit.

“I started playing volleyball when I was 16 years old and haven’t missed a season since,” said Mary Jane Smith, 41, director of fitness education for Mount St. Mary’s College.

Volleyball builds strength, endurance and flexibility, and relies on teamwork, she said. Played with six people on a side, it can be a mild form of exercise. Played with four or two people per side, it turns into a challenging workout.

“There truly is something for every level of ability in this sport,” she said.

Ditto for tennis and badminton.

Bob MacKay, recreation and community services supervisor for Glendale, and tennis pro at Glendale Community College, calls tennis an excellent way to get and stay fit.

“It’s a great cardiovascular workout,” MacKay said.

Plenty of players find an unexpected psychological benefit, as well.

“If you have a tough day, you can go out and whack that tennis ball around, and you feel good when you get done,” he said, and laughed. “It’s acceptable behavior, and it’s very therapeutic.”