Curves International opened its first franchise in 1995, and became the fastest growing franchise in American history. The Curves concept is simple: a women-only fitness facility consisting of a circuit of hydraulic weight equipment interspersed with recovery boards. Women alternate back and forth between 30 seconds of weight lifting and 30 seconds of stationary jogging or walking on the recovery boards. The American Council on Exercise and Texas A&M University have performed numerous studies that prove that the routine decreases body fat, improves attitude and lowers risk factors for metabolic syndrome. Even though the routine is simple, certain factors can help you maximize the workout routine and continue seeing benefits over time.
Step 1
Use the Curves exercise equipment to your best advantage. Curves fitness facilities provide specific, hydraulic machines set up in a particular order with a pre-determined and preset interval rate. The hydraulic weights enable you to target antagonistic muscle groups at the same time. Exercises include back extension/abdominal curls, hip adduction/hip abductions, biceps curl/triceps extensions, chest press/seated rows, triceps pushdown/upright rows, leg extension/leg curls, chest fly/shoulder retractions, shoulder press/pull-ups, leg presses, squats, trunk rotations and hip extensions. Make the most out of your session by consciously pushing and pulling against the hydraulic weight systems at a rate that works your muscles to exhaustion by the end of the interval.
Step 2
Keep the chit-chat to a minimum. The American Council on Exercise noted during their study that the Curves workout often becomes a social hour. While you should enjoy your time spent with others, recognize that maximizing your exercise routine takes focus. Enjoy conversation before and after your routine, but avoid talking while exercising.
Step 3
Mix up the intervals. According to a 2010 study by Texas A&M University, when interval lengths changed from 30 seconds to one minute, allowing for the incorporation of Zumba in between strength training exercises, the workload stimulus was as effective as the 30-second intervals, and could even lead to greater training adaptations. The University postulated that regularly changing interval times and intensities could benefit those participating in Curves.
Step 4
Incorporate fun aerobic activity in between strength-training exercises. Texas A&M University found that incorporating one-minute bouts of Zumba, an aerobic Latin-dance workout, into the Curves routine resulted in greater weekly diet and exercise compliance, as well as increased dedication to the routine. Try adding Zumba, or any other popular aerobic dance routine, in between strength training exercises.
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