Founded in 1992, Curves workout centers are now the fastest-growing fitness franchise on the planet, according to the American Council on Exercise. Designed just for women, the Curves workout takes 30 minutes and focuses on circuit training in order to build muscle, improve cardiovascular function and lose weight. In addition to the exercise program itself, Curves has expanded its offerings to focus on diet and exercise.
Significance
Circuit training combines aspects of cardiovascular and resistance exercises in shorter bursts to increase intensity. Instead of focusing on one cardiovascular exercise, such as aerobics or running, and then engaging in weightlifting, circuit training alternates between the two. Because your workout is more condensed, circuit training can be a time-saving mechanism. In the instance of the Curves circuit training workout, the entire workout, plus warm-up and cool-down, takes 30 minutes.
Exercises
The Curves circuit features separate stations: 12 hydraulic resistance machines alternated with aerobic springboards or other aerobic stations, according to the American Council on Exercise. You stay on each session for 30 seconds, then move to the next. The machines are designed to work two muscle groups at once. Resistance training examples include bicep curls/triceps extension, chest press/seated row and a shoulder press/pull-up. Cardiovascular exercises include marching, walking or jogging.
Results
The Curves website claims some women can burn up to 500 calories with every 30-minute workout. However, the American Council on Exercise conducted an independent test to determine how many calories were burned. Fifteen women ages 26- to 55-years-old participated in the Curves workout and burned an average of 184 calories on the 30-minute circuit. This is comparable to walking at a speed of three and a half miles per hour, according to MayoClinic.com. While the calories burned may not be as significant as advertised on the Curves website, the American Council on Exercise researchers found the workout improved aerobic capacity.
Considerations
The calorie-burning aspects of the Curves circuit-training workout make it a good option for women who are beginning exercisers who may feel intimidated by exercising in a large or co-ed gym setting. Curves also offers a 30-day diet plan that can be used in conjunction with regular workouts. However, more advanced exercisers may not find the Curves workout challenging enough to be the sole workout performed on a weekly basis, according to the American Council on Exercise.
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