Friday Fitness: Buddy Up!

As one of the fitness specialists at H3, I have the opportunity to personal train two or three people a day and some days it’s closer to four or five. Training a guest is up there on my list of favorite things in this world because you really get the opportunity to get the very most out of someone. You know what’s even more exhilarating though? Getting to train two motivated people at the same time!

When you train two people at the same time or workout with a partner there always seems to be a little healthy competition. The kind where your partner’s cheering you on when you have one last repetition to go or the moment where you want to stop but they won’t let you. It’s accountability at the toughest of moments.

Did you know that research shows you are more likely to stick to a fitness program if you have someone motivating you and relying on you? Makes sense right? Not only do partner workouts provide a great social experience, but it’s a heck of a lot healthier than simply heading over to happy hour. This week Amy and I challenge you to skip the happy hour and try-out our five challenging partner exercises with a friend or family member. Check out the video and then follow our cues below!

 


Body-Weight Squat

-          Stand arm’s length away facing your partner, feet shoulder width, hands together, lean back at same time

-          2-3 Sets, 12 to 15 repetitions

Dynamic Lunge

-          Lunge forward on right while partner lunges back on left, knees behind toes, chest up

-          2-3 Sets, 12-15 repetitions, switch legs with your partner

Partner Triceps Kickbacks

-          Contract abs, bend forward, knees slightly bent, hinge at elbow pressing back at same time

-          2-3 Sets, 12-15 repetitions, increase tension and difficulty by stepping back

Partner Squat with Row

-          Squat position (above), go down together rise and row arms in at top, keep elbows close

-          2-3 Sets, 12-15 repetitions

Reach-and-Touch Plank

-          Elbows under shoulder, toes tucked, abdominals tight, reach forward with right hands, alternate

-          2-3 Sets, 12-15 repetitions

Make the Fur–Fitness Connection

Remember the movie Must Love Dogs (boy meets girl at a dog park with borrowed dogs)?  Well, that scenario isn’t just a Hollywood fantasy.  Dogs really can be good icebreakers.  Volunteers in the Washington (DC) Humane Society’s P.A.C.K. (People & Animal Cardio Klub) program gather on weekends to walk or run in area parks with shelter dogs.  Singles meet on Thursday nights at Pets Alive, a no-kill animal sanctuary in Middletown NY, to walk the shelter dogs.  What great ways to meet other dog lovers while getting some exercise and helping the dogs!  Several studies have shown that walking with a dog leads to more conversations and helps people stay socially connected.

Social interaction is just one of the many health and wellness benefits that pets provide.  Studies have shown that …

The Buddy System – 5 Ground Rules

 We all know that the toughest part of exercise is actually showing up.  The accountability and support that an exercise buddy is able to provide almost ensures success.  Even the world’s most elite athletes have a buddy, or as Lance likes to call them a “training partner.” In fact, “in a recent study of married couples who joined health clubs together, Jack Raglin, an associate professor of kinesiology at Indiana University, found that couples who worked out separately had a 50 percent dropout rate after a year; whereas couples who went to the gym together, regardless of whether they focused on the same type of exercise, had only a 10 percent dropout rate.”  In a separate study of partner co-operativeness researchers found that partners who attended obesity treatment meetings together lost 30 more pounds over an eight month period than partners that did not attend together.

So, you and your buddy will probably want to help each other in any way you can.  This is natural.  What you may not realize is that your best intentions to be supportive may actually be harmful. 

Try not to be a “friendly enemy” by adhering to the following Ground Rules (feel free to share with your buddy):

 1.     Don’t Advise or Lecture

Lectures, advice and even constructive criticism, although well-meaning, can be damaging.  Avoid comments such as, “You should be exercising more.” You both likely know what you have to do.  If you are concerned about the other person’s eating or exercise plan, just ask, but don’t debate or advise.

2.     Don’t Be a Dietary Supervisor

The worst thing you can do is to help too much.  Dietary supervisors or food police get into the habit of reminding, advising and oversimplifying the problem.  They say, “Don’t forget your exercise today.” Or “Don’t eat anything you’re not supposed to today.”  These remarks only want to make the other person want to exercise less and eat more.  You may not completely understand this reaction, but it does occur and it can be a major obstacle.

Try a Canine Personal Trainer

[caption id="attachment_5456" align="alignnone" width="420" caption="Beth and Zane enjoying an afternoon bike ride"][/caption]

Are you having trouble staying on track with your physical activity?  Are you reluctant to hire Hans, the muscle-bound, drill-sergeant-like personal trainer at your gym?  If so, you may want to try a 4-legged personal trainer.  Dogs who love to walk or run make fabulous exercise partners. 

 My two big dogs, Zane and Snowie, are so eager to go that they will jump onto the sofa, cover my face with kisses, and plant their paws on my computer keyboard until I get up to walk them.  They are used to their walking schedule, and they know when it’s time to go.  When it’s cold and rainy, I would be tempted to stay in bed if it weren’t for my dogs, who bounce off the walls and drive me crazy if they don’t get enough exercise.  So I put a raincoat on Snowie, a backpack on Zane (to tire him out even more), and we head out the door. 

 If you prefer to ride a bicycle, there’s a fabulous contraption (the Springer bicycle jogger) that allows you to bring your dog along and keep both hands on the handlebars.  Don’t have a dog?  Borrow your neighbor’s dog, foster a dog from an animal shelter or rescue group, or walk dogs at your local animal shelter.  Many of the shelter dogs rarely get out of their kennels and would love an opportunity to explore the world. 

 Research has shown that petting a dog or cat reduces blood pressure.  Take advantage of a little canine or feline therapy to reduce your stress.

T.G.I.(H).F.

Thank Goodness I (Have) Friends!  Exercise friends, that is!

Looking back at our wonderful H3 Intern, Allie’s post about the ‘Attitude of Gratitude’, I realized how thankful I am for my exercise buds.

Working in an environment where everyone’s main goal is living a healthy lifestyle, it may seem as though it’s never a struggle to keep up.  However, we are ALL human, and have the occasional bad day.  Well, I recently lost motivation of ALL things healthy due to an injury. 

Fortunately, I had a motivated exercise bud to push me back into the routine.  Without the accountability from others, I would have a hard time pulling myself out of the warmth of my bed at 6:00 a.m. for a 4 mile run. 

Whether you are going to the gym, taking a class or going for an afternoon walk, knowing you have someone counting on you – makes it a lot more likely that you will commit to exercise and follow through.

So, this weekend, call a friend and set a date -- an exercise date! 

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