Squash

Squash is an extremely high-energy sport, much more so than tennis, and uses up some 600 calories an hour. You need to be fit and supple for squash. It is all too easy for untrained muscles to be fit badly strained and damaged due to the speed of the game and the twisting movements involved. Therefore, to make the most of squash, you need to have achieved good level of fitness before you start playing. For example, walking and running, or cycling, are perfect complementary exercises to the type of muscular actions and levels of fitness required for squash. These rhythmic activities are sustained and thus enhance your cardiovascular and respiratory fitness.

Ideally, have some coaching from a squash professional because it is important to move around the court properly. With an improved technique, the risk of injury is lower, your game will improve and so will your enjoyment and fitness.

In order to sustain peak level fitness, you need to play three times a week all year round. Always start with a glass of water, a good 10 minutes' of warm-up exercises and then some stretch 'n' tone exercises to maximize your suppleness. When you finish playing, put on a fleece or sweater and drink some more water: because squash is so strenuous, your body will cool down quickly when you finish.

FACTFILE

Calories burnt per minute: 9.5-11.5

Works on: legs, arms, shoulders, back and abdomen; increases speed, mobility, strength, endurance and flexibility

You need: proper squash shoes, squash racquet, ball