A Q&A from 15 time Grand Slam champion Martina



What Martina Does: I find some dynamic stretching using resistance bands and exercises such as squats and lunges are good to start with as they warm the body up. I also like to do yoga and pilates when I get the chance.

What you could do: Try and build yoga exercises such as the downward dog and sun salutations into your warm up routine to keep your body supple.


What Martina Does: For many sports, including tennis, it’s helpful if your fitness regime mimics the moves you’ll be making on the court, pitch or field. Three times a week I will do a series of forward sprints, side steps and backwards steps to increase my muscle memory along with a weights session in the gym.

What you could do: If you’re in training or simply want to get fitter, try circuit training including exercises such as press ups, crunches, squats and jumps. Vary repetitions and exercises depending on your body feels.


What Martina Does: It’s always key to balance an increase in training by taking more calories on-board and making sure you’re fully hydrated.

What you could do: If you’re starting a new fitness class or club make sure your diet reflects your workout and there is a balance of carbohydrates and protein. Always keep a water bottle to hand to ensure you’re replacing the water you’Ve losing through training.

Warm Down

What Martina Does: Post-training I either have an ice bath or a massage when my legs are feeling very heavy. I’m a big fan of Nelsons arnicare® Arnica Cooling Gel, I massage it in to help relieve the heavy feeling in my legs after exercise or just after a day of being on my feet for too long.

What you could do: Whilst we don’t always have a masseuse or ice bath to hand, Nelsons arnicare® Arnica Cooling Gel could help to relieve tired hot legs when massaged in post-workout too.

Top Tip!

What Martina Does: Variety is the key to enjoying training. I do different sports that I love such as riding my horses, running and in the winter, skiing. I love to ski in Switzerland and try and do these activities as much as my schedule allows me to. One thing that my mum taught me when I was young is that exercise doesn’t need to be complicated!

What you could do: Find an exercise routine or class that you really enjoy to get you motivated to exercise. Go online and find out what interesting exercise classes are on offer near you and try something different.

Specially formulated, Nelsons arnicare Arnica Cooling Gel is ideal for massaging into tired and over-worked legs, to help cool and revive them. It is non-greasy and easily absorbed by the skin, combining the natural benefits of arnica with the refreshing sensation of grapefruit oil and menthol to cool and soothe the skin.

Nelsons arnicare Arnica Cooling Gel is priced at £5.15 for 30g and is available from Boots, Holland and Barrett, pharmacies and health food stores nationwide.  Visit www.arnicare.co.ukfor more information.


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