Partners

You''re by yourself on the running track, and you can''t find the energy to go one more lap. You''re huffing and puffing all alone at the gym or in the basement, and you decide to skip the next set of weights. Your heart''s just not in it. You can''t motivate yourself. Something''s missing, you decide.

Maybe that something is actually someone. As in your partner.

Now, we''re not talking about a guy to spot you while you bench press. We''re talking about your girlfriend, your wife, your significant other. If you''ve never before thought of your helpmate as an exercise mate, fitness experts say there''s plenty of reason to start.

"Working out together can be a bonding experience. It can be good for the relationship, and you can actually exercise very effectively with someone else," says Sandra Fisher, exercise physiologist and owner of New York City''s Fitness by Fisher, an exercise consulting firm.

Here''s why: When you exercise with a partner, you''re less likely to quit. "When men work out together, there''s kind of a competitive edge that keeps them both going," says Al Paolone, Ed.D., professor of exercise physiology in the physical education department at Temple University in Philadelphia. With your wife or girlfriend, you probably won''t feel as great a need to bench-press more than she, but you''ll still benefit from working out with her. "Your partner can offer you a lot of positive encouragement just by being there, and vice versa," says Charles Kuntzleman, Ed.D., adjunct associate professor of kinesiology at the University of Michigan in Ann Arbor.

Pairing for Performance

Now, it''s true that men and women have different aptitudes when it comes to exercise. Women tend to be more inclined toward individual, aerobic exercise; men lean toward rough-and-tumble sports or weight-bearing activities. In other words, you''ll probably make about as good an aerobic dance partner as she would a barbell spotter. The trick to being a dynamic duo, then, is to find activities you can do together, or to find ways to modify your favorite exercise activities so that you can do them as a twosome.

"If you''re at different levels of proficiency at certain exercises, it can lead to frustration. For example, if you''re running and trying to keep a good pace, but she''s slower, you''ll feel like you''re not getting a good workout. She feels like she''s slowing you down," says Dr. Kuntzleman. Either way, the workout starts to become just a lot of work, and absolutely zero fun.

In situations like this, look for ways to level the playing field. To give you an idea, we''ve listed some popular sports and ways to increase your workout by the power of two.

* Aerobics. No, we''re not suggesting you go to her aerobics class (although one session won''t kill you). But if you both go to the gym, Fisher suggests doing some of your warm-up and aerobic work together. Get machines side by side, be they stair-climbers, stationary cycles or treadmills. You can set the machines to your individual skill levels, so you don''t rob yourself of a workout—and you get to be together.

* Cycling. The better cyclist can ride in a lower gear. This slows him down considerably, but still gives him a terrific leg-burner and aerobic workout.

* Hiking. As men, evolution has pegged us for packhorses. Make the most of that by carrying most of the heavy gear. Then, the numerous stops you''ll make won''t be because you''re waiting for her to catch up, but because you''re trying to catch your breath.

* Running. The faster runner can run with light hand weights. If only one of you runs, the non-runner could ride a bike. "Then that person still exercises with you, and they can be kind of a running coach, offering encouragement along the way," says Dr. Kuntzleman.

* Weight training. In the gym, plan one day a week that you''ll work out together. Odds are she won''t be able to lift as much as you, but that''s okay. It only takes a few extra seconds to unload weight plates so she can take her turn. Take your time during this workout. "If you work out three days a week, you have two other days to really go all out. Make this a relaxed, slow-tempo day in which you keep pace with her," says Dr. Kuntzleman.

Note: If she''s not strong enough to spot you during your heavier lifts, ask someone nearby to spot you for those few lifts. Otherwise, skip those exercises for that day.

* And other favorites. To be better partners— and possibly better workout partners—share a little in what each of you enjoys, suggests Fisher. If she swims laps, head to the pool with her one day a week. If you''re into circuit training on the weight machines at the gym, take her in and show her your routine. She may want to start circuit training herself.

* New sports. One of the best ways to exercise together is for both of you to adopt a brand-new sport at the same time. "It could be tennis, racquetball, mountain biking—doesn''t matter. If neither of you has done it before, you''re both starting from the same skill level, which is good. Plus, you''ll have a partner to motivate you and to practice with," says Joel Rappelfeld, in-line skating instructor and author of The Complete Blader. Rappelfeld says many couples sign up together for his skating courses in New York City. "They do a lot better than those who don''t have someone along to encourage them," he says. But always keep it fun, not competitive, Rappelfeld adds. Otherwise, you could end up rolling away from each other.

Couples Calisthenics

With a little extra effort and improvisation, working out as a twosome need not be restricted to doubles sports or exercises you can do individually in the same room.

"There are many ways a couple can truly work out together—physically rely on one another for their workout," says Dr. Kuntzleman. The principle is called isotonics, where you work muscles using resistance that your partner applies. Granted, it''s not as effective as working with weights, but you can get a decent workout. And it''s a heck of a lot of fun. We''ve provided a few examples from Dr. Kuntzleman to get you started.

Kneeling Curls

Start by facing each other, standing only a couple of feet apart. Get down on your knees. Bend your arms, keeping your elbows close to your sides, and hold out your hands toward her. Your hands should be palms up, fingers pointing toward her. Have her place her palms on yours and bear down slightly.

Now slowly curl your arms up, bringing your palms toward your shoulders. As you curl, she should press against your palms, bringing more of her weight to bear on you. Keep trying to curl your arms for a count of 12, then relax and repeat. When you''ve done 8 to 12 reps, switch places.

Kneeling Overhead Press

This time kneel and place your hands over your head. Bend your elbows so your hands are behind your ears, shoulder-width apart, palms up. Have your partner stand behind you, facing the same direction you are. Have her place her palms flat against yours.

Now push upward as she presses down, bringing her weight to bear on your hands. Lift against her pressure for a count of 12, then relax and repeat. When you''ve done 8 to 12 reps, switch places.

Abductor/Adductor Lifts

To work the outer-thigh muscles, lie on your back on the floor. Bend your legs and place your feet flat on the floor, knees together. Have your partner kneel opposite you, with her hands on the outside of your knees. Now try to spread your legs, bringing your knees apart. While you do this, your partner should be applying inward pressure.

For your inner-thigh muscles, assume the same position. Only this time, put the soles of your feet together, knees pointing outward. Your partner should apply pressure to the inside of your knees while you try to bring your legs together.

Do each exercise for a count of 12, then relax briefly and repeat. When you''ve done 8 to 12 reps of each exercise, switch positions with your partner.

Crunches

Lie on your back, with your knees bent and feet flat on the floor. Fold your arms across your chest. Your partner should be kneeling at your side, with her arms outstretched, hands lightly placed on your arms. As you lift your shoulders to do your crunch, she should press against your arms. Try to push against her for a couple of seconds, then relax and repeat. Do as many as you can.

Push-Ups

Assume push-up position—feet together, legs extended behind you, hands slightly wider than shoulder- width apart, palms flat on the floor. Have your partner stand, straddling you. Then have her bend down and place her hands on your shoulder blades. Her legs should be bent to avoid undue strain on her back. She can apply pressure as you push up. Do as many as you can.

Flexibility Exercises

Once you''re done with your workout and it''s time for cooldown and stretching, you and your partner can work together on your flexibility, too. In their excellent book, The Supple Body, fitness experts Sara Black, Sarah Clark and Liliana Djurovic outline several fun and effective stretches couples can do together. Remember, don''t stretch farther than you and your partner can comfortably go. Try these.

Feet Press

This exercise limbers up inner- and outer-thigh muscles as well as the hips. Sit on the floor, facing each other.

Place your legs together and extend them so they''re between your partner''s legs—you should be sitting far enough apart so that your feet are about even with her knees. Now try to push your partner''s legs farther apart. Hold for 30 seconds. Then for another 30 seconds, she should try to push your legs together. Then switch places, with her legs between yours, and reverse roles.

Double Triangle Pose

This is a good stretch for the arms and upper body. This works best with partners of similar size. Stand back to back with your feet wider than shoulder-width apart. Extend your arms and raise them to shoulder-level. Turn your hands so your palms and your partner''s are facing each other. With your hips and chest facing front, turn your right foot so it''s at a 90-degree angle to your left.

Now with your palms and backs together, you should reach down to the left; your head should be turned right. Your partner mirrors your movement. At the bottom of the stretch, your fingers should be as close as you can get them to your left ankles; your right hands should be straight up in the air. Hold as long as possible; then return to the starting position. Repeat on the right side.

Shoulder Lifts

This exercise is part stretch, part weight-lift. For the one standing, you''ll be working your side and leg muscles. For the one sitting, it''s a great arm, shoulder and back stretch.

Have your partner sit cross-legged on the floor, hands clasped above her head, arms extended (elbows should not be locked).

Now stand behind her, perpendicular to the direction she''s facing. The side of your right leg and knee should be resting along her back. Bend down and get your shoulder under her clasped hands; grab her left forearm with your right hand. Slowly shift your weight to your left leg, pulling and lifting up and back. Lift as much as is comfortable for your partner; hold for 20 seconds at the top of the lift, then relax. Now switch sides and repeat with your left arm and leg resting along her back. When you''ve finished, switch places so you can both take turns being stretcher and stretchee.