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Exercise/Training, Fred Robinson | Tennis Tips

3 Types of Cardio for Your Weekly Workouts

Posted on July 02, 2019 by Fred Robinson

I’m often asked what I do for training off the court. I wanted to share the following with you in hopes that you’ll consider working these into your weekly regime for fully optimized fitness.

Please note that these are pretty intense recommendations and you should consult with your professional trainer and/or physician.  Personally, I recommend you get a yearly physical in order to develop a well thought out training program.  Remember - this is a journey that, when well crafted, can result in very positive lifelong benefits.

If you want all parts of your human biology to work well from a cardiovascular standpoint, add these three tips to your workout protocol.       


Oxygen is important for training because it breaks down the carbs, fats and proteins in your body to make it into usable fuel.  What happens if you have less oxygen than is required?  Your body will find other ways to fuel your muscles, often producing more lactic acid, which will slow you down. More oxygen into the bloodstream equals less lactic acid - and that’s definitely a good thing.

Maximum Oxygen Uptake (or VO2) is the maximum rate of oxygen consumption measured during exercise of increasing intensity.  Interval training is the best way to train your lungs to work most efficiently. My recommendation is to do the following 1-2 times a week:

  • Choose an aerobic activity that you enjoy (e.g. bicycling, jogging, swimming, etc…)
  • Work at maximum effort for 4 minutes
  • Rest 4 minutes
  • Repeat for 4-6 rounds


timed interval training

During aerobic exercise, most of the energy your muscle cells need is supplied by the mitochondria, a cellular component often referred to as the "powerhouse" of the cell. Mitochondria do all the heavy-duty work to keep your muscles moving. In other words, the more mitochondria you have, the more energy you can generate during exercise and the faster and longer you can exercise.

To increase mitochondrial density, do this once or twice a week:  

  • 30 seconds of HARD exercise (cycling, running sprints, etc)
  • Rest 4 minutes
  • Repeat for 4-5 rounds


kettlebell swingsThe final component is Tabata training.  Tabata is a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout. 

You can do pretty much any exercise you wish, whether it’s squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too.


With less than an hour a day, you can maintain extremely high levels of fitness with some of these protocols. For more detailed information, you can check out Ben Greenfield’s Biohacker Summit talk.  He has a vast amount of knowledge and experience that he shares. 


In the meantime, tell me what you do for your cardio fitness by leaving a comment below or emailing me directly.   If you liked what you read, be sure to share with your friends and family so they can learn more about cardiovascular training options to improve their overall health!

Fred Robinson

Fred Robinson

Fred Robinson, Chairman of Body Helix, is a 70-time World and U.S. medalist tennis champion. Robinson also is a U.S. National Grand Slam Title holder in singles and doubles and is an eight-time Atlanta Senior Invitational Pro Tournament Singles Champion. He has been ranked No.1 in the United States in senior tennis in both singles and doubles multiple times during his career. In addition, he was recognized as Player of the Year in the Men’s Open in North Carolina and Florida, and is an eight-time undefeated champion in the ITF World Team Competition. During his 30-year career, Robinson has also received many distinctions such as the Slew Hester Player of the Year Award, the National Gil Roberts Sportsmanship Award and the Best Senior Tournament of the Year Award. Robinson founded Body Helix in 2008 when he observed that compression gear designed for muscle and joint pain/injuries had minimal effect, was uncomfortable, and was decades behind the advances of fabric science. This motivated Robinson to search for a material that would do three things better than any other material in the world of compression: stretch, rebound, and stay in place. His passion for creating high-quality, eco-friendly compression products is demonstrated through his continuous efforts in product research, development and design.

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