Curves is a female-focused gym that uses a 30-minute circuit training workout to help women get fit. The Curves franchise has more than 8,500 locations worldwide, according to the American Council on Exercise. This makes Curves one of the world's largest fitness businesses. The exercise routine is based on providing an easy-to-follow, unintimidating exercise routine that helps women get fit, fast.
Circuit Training
The Curves workout combines strength training and cardiovascular exercise. When you enter the workout area, you begin with a warm-up and then starts at an available station of your choice. You alternate between these strength training exercises and cardiovascular bursts, such as jumping jacks or climbing up and down on a step. The workout is set to a special music track that notifies you when to alternate to the next exercise machine. When two full circuits and a cool down are completed, you have finished your Curves workout.
Exercise Moves
The exercises on the Curves circuit are designed to be compound muscle movements, meaning at least two muscle groups are exercised at one time, according to Curves.com. Twelve hydraulic resistance machines typically are available, including abdominal curl/back extension, hip abduction/hip adduction, chest fly/shoulder retraction and shoulder press/pull-up, according to the American Council on Exercise. Spring recovery boards are available for stationary jogging, marching or walking.
Research
The American Council on Exercise conducted a study in 2005 on the efficacy of the Curves workout. Fifteen participants ranging in age from 26- to 55-years-old participated in the workout session wearing heart rate monitors and a metabolic analyzer to determine oxygen levels and the amount of calories burned. Researchers found the exercisers burned an average of 184 calories performing the 30-minute workout. Women reached a breathing rate high enough to improve aerobic capacity and a recommended heart rate of 75 percent of the maximum heart rate. Researchers found the workout was good for those who had been inactive or were beginning exercisers, but may not meet the fitness needs of those who are very active.
Programs
In addition to the workout itself, Curves has launched several programs to help women meet their fitness goals, according to Diets in Review. These include the 30-day diet plan where Curves counselors offer nutritional training sessions. Women also can set goals with using the Curves Smart program. This program uses an identification tag where you can record your fitness progress. The Curves Complete program is a web-based support system from nutritionists and fitness experts offering advice to Curves members.
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