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By Brent Johner

Experts agree that adults over 25 need 5 to 6 hours of excercise each week in order to stay healthy and live longer.

Here is a simple weekly fitness regime that will improve your racquet-sports performance and fulfill all of the requirements set forth by fitness and nutrition scientists.

Please note: This program is intended for adult, recreational, racquet sports players. It is not intended for athletes who are training for competition.

Cardio Fitness

⇒ 2 x 1 hour or 3 x 45 minutes of squash, tennis, racquetball or badminton.

If squash is your game, then 2 x 45 minutes will be enough provided you play at a high level with short breaks. With all other racquet sports however, it is best to stick to a minimum of two full hours each week.

Muscle Strength & Endurance

⇒ 2 x 45 or 3 x 30 minutes strength workout.

Challenge Network recommends Calgarian Jari Love's Ripped workout because it develops strength and endurance in your shoulders and legs, two areas that are crucial to performance in racquet sports. You can do Ripped at home or at one of the many fitness clubs that offer it.

The development of lean muscle mass is a critical component of weight loss because lean muscle burns calories while body fat does not. In other words, if you increase your lean muscle mass, you will burn more calories even when you are sitting still doing nothing.

Sprinting or Cycling

⇒ 2 x 30 or 3 x 20 minutes of sprinting or bicycle sprinting.

Windsprints are best for racquet sports players. Run at top speed for 15 seconds. Rest for one minute. Start again. Do sets of five with five minute breaks between each set.

In addition to the obvious cardio benefits, sprinting helps you gain control of your breathing and heart rates -- a skill that is of enormous benefit in racquet sports.

If sprinting doesn't appeal to you, you can subsitute 60 minutes of long distance running or cycling. Beware, though, of the damage that outdoor running can cause to your knees. And remember that injuires caused by running will also keep you off of the court.

During peak season for your favourite racquet sport, you can also substitute an equal amount of game time.

Stretching

⇒ 2 x 15 or 1 x 30 minutes of yoga.

Yes guys, even you. Yoga will make you a better racquet sports player. This is especially true for squash and badminton players.

Racquet Sports Diet

Determine the maximum recommended caloric intake for your age, gender and lifestyle and then plan to eat no more than the maximum.

Eat small but satisfying meals and snacks. Keep your metabolism burning at a high rate by eating every three hours. Do not allow your body to get hungry because that will slow down your metabolism.

Avoid fast food meals; if you must eat fast food make it a small snack and forget about the fries.

Eat the bulk of your fats and proteins early in the day and before you play or workout. Eat the majority of your daily carbs (sweets included) in the three hours after playing or working out. Get as many calories as you can from vegetables, whole grains, fruits and low fat proteins the rest of the time.

Keep your liquids to cold water for the last five hours of the day. Eat especially light when you are sitting at the computer, watching television or reading.

Allow yourself one day a week to relax the rules and enjoy your favourite treats in moderation -- provided that you have earned them.

Sleep

Get a minimum of 8 hours sack time every night -- even if that means lying in bed with your eyes wide open. Sack time does not include any time spent with the television on.