The Curves workout burst onto the scene in 1995 when the first Curves fitness club franchise opened in Paris, Texas. Since that time, Curves has added more than 7,000 locations and more than 4 million members. The women's-only clubs offer circuit workout programs designed to help you gain muscle and lose fat, leading to overall weight loss.
Weight Loss
To lose weight, you must consistently burn more calories than you take in. For every 3,500-calorie deficit you make, you burn a single pound of fat. Weight loss generally requires a combination of exercise and nutritional changes to create a caloric deficit. When you combine cardiovascular and strength training as part of your weight loss routine, you burn additional calories while also building lean muscle mass, helping to speed up your weight loss efforts.
The Curves Workout
The Curves workout is a 30-minute circuit using 12 hydraulic weight machines that provide resistance through the full range of movement. For instance, if you use the combined chest press/seated row machine, you experience resistance as you press the handles of the machine away from your chest, then again as you pull the handles back to your chest. This works opposing muscle groups at the same time, effectively speeding up your routine. Women cycle through the weight machines twice, spending a minute on each machine, followed by a minute of active recovery jogging or bouncing on recovery boards. The workout finishes with a five-minute stretching period.
Research
Texas A&M University's Exercise and Sport Nutrition Lab has been researching the Curves workout since 2002. According to 2010 and 2009 studies respectively comparing Curves with Weight Watchers and the Special K diet, study participants experienced greater weight loss using the Curves workout than either of the other weight loss programs. A separate 2009 Texas A&M study found that women experienced an average of 1.8 pounds of weight loss within the first 30 days of starting the program.
Potential Drawbacks
According to a study by the American Council on Exercise, some women overdo the social aspect of the Curves workout, reducing the intensity of the routine. Also, because the weights are a hydraulic system, intensity increases with the speed that you push and pull against the weight, rather than by adjusting weight amounts. As people experience strength gains, unless they speed up their tempo, they won't experience the same level of challenge over time.
Considerations
Even though the Curves workout has proven weight-loss benefits, it may be better as a beginner's workout routine. The American Council on Exercise's Curves study found that each 30-minute routine resulted in an average calorie burn of 160 to 180 calories, similar to that of a moderate-intensity 30-minute walk. As you become comfortable with the Curves routine, you may need to branch out to new activities to continue seeing results.
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