Have you signed up for a health club membership but failed to show up? So have millions of others.
So what’s going to really get you into that gym? A workout partner!
“Research shows that when people have an exercise buddy, they’re less likely to drop out of their workout program,” says Nicole Nichols, certified fitness instructor and fitness coach for SparkPeople.com.
But finding a person who shares your interests and timetable is tough. It’s probably not a girlfriend. Maybe yoursignificant other?
Check out these benefits to working out with your man (and it’s more than just a great body):
1. You’ll become closer. For a successful relationship, couples need “alone time, together time and interactive time,” says Dean Graham,National Academy of Sports Medicine-certifiedpersonal trainer and developer of the WeFitFor2 partner fitness program.
Unfortunately, many couples don’t spend quality time together. They’re too busy doing their own thing and, when they spend time together, it’s often passive. Watching a movie together is fun, but it’s not one-on-one interaction.
But exercise is.
“Partner workouts require you to pay attention to each other,” says Cain Carroll, yoga guru and co-author of Partner Yoga (Rodale). “It’s a wholesome way to relate to another person.”
It also expands your relationship’s horizons.
“With so many different kinds of exercises, it gives the couple a way to learn and grow together,” says KelliCalabrese, ACE-certified personal trainer and exercise specialist.
2. You’ll improve your workout.Exercise with your mate and you have better chances of making fitness stick. Why?
For starters, you’re more likely to make that gym date when your partner is waiting for you. You’ll also give it your best effort because he's watching.
“During solitary workouts, people may rest more, move slower, quit early, skip exercises or not go at all,” Calabrese says.
3. You’ll be sharing a goal. Pat yourself on the back: You’re spending hours in the gym to get in shape. But there’s a problem: You’re losing out on face time with your guy.
Which is a recipe for resentment. He’ll feel bitter because you’re not spending time with him, and you’ll be upset that he’s not taking care of his health.
So enlist him in your get-fit program. Sharing goals will bring you closer – physically and emotionally.
4. You’ll boost your sex life.
This is a no-brainer. Making love is physical, and getting in shape can improve performance in the bedroom.
“All that exercise is good for your libido,” Nichols says. “Studies show that men and women who exercise report better and more frequent sex with their partners.”
Especially if you’re working out with your honey. Interacting physically at the gym increases intimacy. Breathing, sweating, touching – this sort of physical contact can’t help but translate into bedroom benefits.
artner Workouts: Challenges and SolutionsHow do you work out together when you have different fitness styles?
“You don't have to be at the same fitness level or have the same goals to be a workout buddy to your significant other,” Nichols says. “Simply going to the gym together – even if one of you takes a class and the other hits a treadmill – will still give you the benefits of accountability, motivation, time spent together and better fitness.”
And if he likes to hit the weights and you prefer spinning classes?
“Sometimes all that’s needed is support and encouragement, even if your significant other isn't right beside you every step of the way,” Nichols says.
So head to the gym together and then go your separate ways.
“Partners don’t only have to do ‘partner exercises,’” Calabrese says. They can work out next to one another. And there’s still couple-time in the car on the way back and forth.
But not every workout has to involve a trip to the gym. Make it part of your lifestyle.
“Walk after dinner or bowl instead of seeing a movie,” Nichols suggests. “These are active pursuits that you can enjoy together.”
Another option: Find an activity – tennis or hiking – to do together and do other exercises on your own.
Even one partner workout a week can bring you closer.
“If your workouts are part of a regular schedule, it’s a good reminder to connect with each other,” Carroll says.
Ultimate Partner Workout
Ready to get started on that physical connection? Try these 6 exercises from Graham’s WeFitFor2 fitness program. No gym’s required. The only fitness tools are your bodies!
Exercise #1: Single LegLunge
Graham’s tips: “Draw in your abs and go as low as you can, keeping the movement controlled. Use your partner to help you down or up, as needed.”
Step 1: Face your partner and grasp hands. Your arms should be crossed at the wrists; your partner’s arms should not be crossed.
Step 2: Standing on one leg with the other bent behind you, slowly descend into a one-legged lunge position. Go as low as you can, keeping your bent leg off the floor. Use your partner’s counterweight to help you lower yourself down, if needed.
Step 3: Return to standing, using your partner’s help if needed. Repeat 10 times with each leg.
Exercise #2: LegAdduction with Manual Resistance
Graham’s tips: “Keep your back flat to the ground and only work to the limit of your flexibility. Give your partner feedback as to the amount of resistance you want.”
Step 1: Lying flat on your back with arms out to the sides to steady yourself, lift your legs straight up to the ceiling, as shown. Your partner should grasp your inner lower leg, just above the ankles.
Step 2: Without help from your partner, allow your legs to split apart, as shown.
Step 3: With your partner supplying the resistance, squeeze your legs back together and return to starting position. Repeat 10 times.
Exercise #3: Decline Sit Up
Graham’s tips: “The decline gives you extra range of motion you can't get by doing this on the floor. Squeeze with your thighs to keep the upward motion steady and strong. If you want, add a twist at the halfway point to target your obliques.”
Step 1: With your partner kneeling on the ground, sit on his lap and wrap your legs tightly around his waist, crossing at the ankles to steady yourself.
Step 2: Keeping your abs tight, lower yourself back down until your lower back is resting fully on his upper thighs and your head is on the ground. Arms should be out to the side. This is the decline position.
Step 3: From the decline position, tighten your abs and perform a sit up. For an extra challenge, twist your torso first left, then right, at the halfway point to target your oblique (side) muscles. Repeat 10 times.
Exercise #4: Weighted Sit Up
Graham’s tips: “It’s important to keep weight on your partner's feet so he has leverage. Fuse your arms to your torso so your whole structure comes up together.”
Step 1: Lie flat on the ground with knees bent in a sit up position.
Step 2: Have your partner stand gently on your feet, grasp your hands and lean over you in a plank position, keeping his or her arms locked at the elbows.
Step 3: Using your partner’s weight, perform a sit up. Keep your arms strong, elbows tucked into your sides.
Step 4: Lower yourself back down to the starting position. Repeat 10 times.
xercise #5: Mirror Push up
Graham’s tips: “Keep your abs tight and take advantage of the extra range of movement you can't get on the floor. If it's too difficult, have your partner straighten his arms to give you more incline, making it easier. Give your partner a kiss every time you go low, for extra motivation.”
Step 1: With your partner lying flat on the ground, grasp hands and lean over him in a plank position. Your feet should be placed just outside his ankles and your arms should be strong with elbows locked, as shown.
Step 2: From this inclined plank position, lower yourself down to a starting push up position. Keep your arms tight to your sides.
Step 3: From here, push up and return to the starting position. Repeat 10 times.
Exercise #6: Weighted Push up
Graham’s tips: “Your partner can give you a lot of body weight or a little simply by adjusting how much she leans on you. To avoid arching your back, tighten your abs and keep your core strong.”
Step 1: Get into a plank push up position and have your partner stand over you with her legs just outside your ankles.
Step 2: Have your partner lean over you in a plank position (all her weight) or a bent-over position (less weight), placing her hands on your inner shoulders, as shown.
Step 3: From this position, lower yourself down and then back up, as shown, performing a push up. Repeat 10 times.
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