Great Ways for Couples to Get in Shape
Changing your lifestyle is a tough thing to do but making the changes with your significant other can drastically increase your chances of success. Working out together allows you to have something in common: a goal of getting into shape and staying fit. You can change your lifestyle together.
Just think: You and your partner working out together with mutual satisfaction. Watching your partner working hard at breaking a sweat may be one of the sexiest things you could do to spice up your relationship. Working out is good for your health, self-confidence and life.
Before you attempt a workout program or competitive sport with your lover, consider your current physical fitness levels, athletic backgrounds, competitive spirits and desired activities. Find something you can do together that both of you enjoy. Here are a few heart-rate-raising activities we recommend you do together.
Fitness Walking
Grab a good pair of running shoes, a bottle of water, comfortable clothes, and get walking! It's a great full-body workout that really gets your heart rate up. You will work every major muscle group in your legs, including your glutes.
Grab a good pair of running shoes, a bottle of water, comfortable clothes, and get walking! It's a great full-body workout that really gets your heart rate up. You will work every major muscle group in your legs, including your glutes.
To add some resistance to your walk, climb some hills--or if you have kids, push the baby stroller. Make sure you warm up by walking for 5 to 10 minutes with some light full-body stretching. Do a minimum 20-minute power walk followed by some stretching. Set aside some time to walk at least four days a week. Change your route to keep it interesting.
Weight Lifting
This is a great activity for couples because you don't have to be at the same fitness level as your partner, and you can motivate each other to push harder. You can be on your own machine pumping the iron you need in order to gain muscular strength. Do exercises for your legs, arms, chest, back and abdominals; warm up and stretch together; finally, cool down together. Both of you will be increasing your muscle strength and endurance. Lifting will also help you put on lean muscle and shed those excess pounds.
This is a great activity for couples because you don't have to be at the same fitness level as your partner, and you can motivate each other to push harder. You can be on your own machine pumping the iron you need in order to gain muscular strength. Do exercises for your legs, arms, chest, back and abdominals; warm up and stretch together; finally, cool down together. Both of you will be increasing your muscle strength and endurance. Lifting will also help you put on lean muscle and shed those excess pounds.
(Don't try this at home)
Cycling
Perfect for the warmer months, and you can bring it indoors to a spinning class when it gets cold and rainy. To get the most out of your cycling, make sure both of your bikes are in proper working order. You can get a tune-up for about 30 bucks at most bike stores. For a good workout, hit a paved bike path or open road. If you have a mountain bike, find some trails and do hill repeats and climbs. If you're spinning, start with a 10-minute spin to warm up, then do 1-minute intervals--1 minute spinning really fast and 1 minute of easy spinning for a rest. Do it 10 times for a total of 20 minutes. After the intervals, do 10 minutes of easy spinning to cool down. To increase the intensity of the workout, up the interval time but not the rest time. Cycling is great for your legs, butt and upper body. Don't forget your helmet and water bottle.
Perfect for the warmer months, and you can bring it indoors to a spinning class when it gets cold and rainy. To get the most out of your cycling, make sure both of your bikes are in proper working order. You can get a tune-up for about 30 bucks at most bike stores. For a good workout, hit a paved bike path or open road. If you have a mountain bike, find some trails and do hill repeats and climbs. If you're spinning, start with a 10-minute spin to warm up, then do 1-minute intervals--1 minute spinning really fast and 1 minute of easy spinning for a rest. Do it 10 times for a total of 20 minutes. After the intervals, do 10 minutes of easy spinning to cool down. To increase the intensity of the workout, up the interval time but not the rest time. Cycling is great for your legs, butt and upper body. Don't forget your helmet and water bottle.
Dancing
Not only is it a total blast, but it's also good for you--so long as you don't have too many calorie-packed beers or coolers on the side. Dancing helps the circulatory system as it makes your heart pump blood faster. It can also be used to help weight control and overall fitness. The movement and muscle extension during dance sessions provides a fun moderate workout. If you and your partner bust a move for an hour (even in your living room to ABBA!) you can burn about 300 calories. So go boogie!
Not only is it a total blast, but it's also good for you--so long as you don't have too many calorie-packed beers or coolers on the side. Dancing helps the circulatory system as it makes your heart pump blood faster. It can also be used to help weight control and overall fitness. The movement and muscle extension during dance sessions provides a fun moderate workout. If you and your partner bust a move for an hour (even in your living room to ABBA!) you can burn about 300 calories. So go boogie!
Yoga The benefits of yoga are endless: It provides increased muscle strength, flexibility, toning, and realignment of the muscles. It can be also be a wonderful cardiovascular workout. Many people experience psychological and spiritual benefits from yoga that include decreased stress and a better sense of self. Yoga can be done anywhere that the two of you have room to stretch out. You can do it in a class or in the privacy of your own home with an instructional video or yoga practice book. If you are going to practice with your partner, make sure to choose a class and to select postures that are suitable to both of your levels. Hatha, kundalini and ashtanga are the most common disciplines of yoga. Both your mind and body will benefit from the different types.
Hiking Put some effort forward while hiking with your partner, and you will burn calories, lose excess pounds and improve your health. Not only that, but you will also decrease stress and anxiety. Hiking doesn't have to be done on Mount Kilimanjaro; you can use parklands and designated hiking trails. Hiking provides benefits to the mind, body and spirit, and can improve your muscular strength, especially in the legs.
Join a Team
Running, throwing and catching are the key physical skills used in all different kinds of sports. Coed leagues are popping up all over the place (check out KSSC). Team sports will give you an awesome full-body workout since they require quick changes in your speed and direction. Don't forget to warm up with a light jog and some full-body stretching!
Running, throwing and catching are the key physical skills used in all different kinds of sports. Coed leagues are popping up all over the place (check out KSSC). Team sports will give you an awesome full-body workout since they require quick changes in your speed and direction. Don't forget to warm up with a light jog and some full-body stretching!
Boxing
Doing boxing workouts together will really knock you out! Boxing is an old sport that's become new again. Many fitness clubs offer up boxercise and kick-boxing classes. Some also have punching bags for their members to use. Boxing is a good way to relieve stress and build muscle strength and endurance. There are many types of punches (underhand or crossover jabs) and kicks, using proper stances for power, that will keep you going and give you a workout. If you prefer to box at home, you can purchase a kick-boxing video for about $15, a punching bag for about $100 and gloves for under $50.
Doing boxing workouts together will really knock you out! Boxing is an old sport that's become new again. Many fitness clubs offer up boxercise and kick-boxing classes. Some also have punching bags for their members to use. Boxing is a good way to relieve stress and build muscle strength and endurance. There are many types of punches (underhand or crossover jabs) and kicks, using proper stances for power, that will keep you going and give you a workout. If you prefer to box at home, you can purchase a kick-boxing video for about $15, a punching bag for about $100 and gloves for under $50.
Racquet Sports
Racquet sports are a great way for you to get some exercise while spending quality time with your partner. Tennis, badminton and squash all offer up similar benefits, including increased muscle tone, strength and flexibility. You can play singles or doubles depending on how much exercise you want to get. Racquet sports, especially at a competitive level, require some speed, strength, agility, and other specific skills. All of the games involve starts and stops with short bursts of energy and short periods of rest. To prevent injury, do a good full-body warm-up before you play, and stretch afterward.
Racquet sports are a great way for you to get some exercise while spending quality time with your partner. Tennis, badminton and squash all offer up similar benefits, including increased muscle tone, strength and flexibility. You can play singles or doubles depending on how much exercise you want to get. Racquet sports, especially at a competitive level, require some speed, strength, agility, and other specific skills. All of the games involve starts and stops with short bursts of energy and short periods of rest. To prevent injury, do a good full-body warm-up before you play, and stretch afterward.
Tips for Staying Fit Together
1. Schedule time to workout together - Make a workout date with your spouse - write it in your planner - and don't break your appointment! You wouldn't cancel your meeting because you didn't feel like going, or because you and a co-worker weren't getting along, would you? So don't cancel a workout with your partner just because you aren't feeling up to it, or if you aren't getting along.
2. Get creative! Staying fit doesn't have to be limited to going to a gym. Going for walks, bike rides, hikes or runs together is a perfect way to get the heart and the conversation flowing. Don't rule out home workout videos, or using equipment like stability balls and dumbbells. Find out what the two of you enjoy doing and then do it!
3. Set a goal. My husband and I enjoy signing up for local races; he likes to run long distances and I like to do triathlons. Even though we don't train together for these specific events, it's really fun to support each other by making posters or cheering at the finish line. Signing up for races is also a great way to set a goal and train for it. Having a specific goal helps keep you accountable and on track.
4. Plan your meals together and take time to cook for each other. Everything works better with a plan, it works even better if you plan together. Planning your meals together is a great way to talk about eating healthy.
5. Support each other. Support each other by taking turns watching the kiddos during workouts, or cooking healthy meals for each other. Remember, you're on the same team!
Grab your partner and get moving! I hope these ideas have been helpful and stay tuned this week on how to prepare meals to meet your goals and his without making different meals!
Stay Healthy!
Andrea :)
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