Woodburn Curves

30 minute fitness & Weight loss Centers
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The Five Components of the Curves Workout
The innovative design of the Curves Workout allows members to incorporate all of the critical components of an exercise program in just 30 minutes! All components of the Curves Workout combine to create a safe and effective exercise that will give you positive results! The 5 components of the Curves Workout are:

  • Warm-up
  • Cardiovascular Training
  • Strength Training
  • Cool down
  • Stretching

Warm-up
The warm-up is done the first three to five minutes of your workout. Each time you begin your workout, you should move the machines more slowly to gradually elevate the heart rate. Your body temperature will increase and blood flow will begin to move toward the extremities to prepare the body for exercise.

Cardiovascular Training
Cardiovascular work is sustained for twenty minutes and keeps your heart rate in its target zone. Working within 50-85% of your maximum heart rate allows you to effectively burn stored body fat and receive all of the amazing benefits of cardiovascular training, including decreased risk for cardiovascular disease and obesity. Elevating and sustaining your heart rate is done by working hard on the machines and overloading your muscles through strength training, our next component.

Strength Training
The Curves equipment offers hydraulic resistance through the use of cylinders which provide a challenging cardiovascular and strength training exercise. Hydraulic resistance is a safe and efficient way to overload the muscles, stimulating muscle mass gains. When you are resistance training, there are five rules you should have your Curves staff teach you. The Five Rules of Resistance Training are:

  • Move across the midline of the muscles being worked
  • Keep elbows and knees within the plane of motion
  • Move the full range of motion without locking the joints
  • Go fast enough to create adequate resistance
  • Keep it simple!

Strength training has long been the missing link in women's fitness. Curves research has proven that when you increase muscle mass through strength training, you increase your metabolism as well as results.

Cool down
As you complete your workout, you should reserve the last three to five minutes of your time on the circuit for the cool down. By moving the machines slowly during the cool down, you allow your heart rate, body temperature, and breathing to return to normal.

Stretching
Stretching after exercise is vital for increasing flexibility, maintaining joint integrity and mobility, and preventing joint pain. If that's not enough, it also helps increase strength! Research conducted by Wescott and Loud has reported a 19% greater strength gain when stretching after strength training occurred. Static stretching is safest-that means no bouncing.

Hold each stretch for a minimum of 15 seconds, increasing the stretch after 7 seconds. Maintain proper alignment and breathing. Remember to ask your Curves staff if you need assistance with correct form.

 

Frequently Asked Questions for the Curves Workout

How many calories are burned during the Curves workout?
The number of calories burned during the workout will vary with your intensity and fitness level. Calories burned can range from 150-522 per workout. In addition to the calories burned during the workout, you are also increasing your metabolism from strength training, which will allow your body to burn more calories throughout the day. Remember to work hard and focus on the overall goal-a healthy lifestyle!

Why do I need to check my heart rate?
It is imperative that you check your heart rate every 8 minutes as indicated by the cue on the music compact disk. Heart rate checks help us determine whether or not you need to modify the intensity of your workout in order to create better results. It also alerts us if you are working too hard and need to lower your heart rate in order to prevent over exertion. For this reason heart rate checks are mandatory.

Can I workout more than 3 times per week?
We recommend that you utilize the Curves workout three times per week due to the need for muscle recovery from strength training. If you desire to work out every day, modify your workout on alternating days by moving the machines more slowly. By working on the machines more slowly, you will be moving a resistance that is less than 50% of your maximum lifting ability. This will still elevate the heart rate to its target zone and provide a cardiovascular workout, but remain below the threshold for strength training.

What if I reach a weight loss plateau?
There are multiple situations that could spark a weight loss plateau. When the body begins losing weight due to a change in diet and/or activity level, it will try to reach homeostasis, or a state of balance. The body will react by trying to reserve energy sources, possibly affecting weight loss. However, once homeostasis is reached, weight loss will resume as long as a healthy lifestyle is maintained. Another reason for plateaus could be hormonal imbalances throughout pre-menopause, menopause, and post-menopause. Hormonal changes during this time usually result in weight gain. A common misconception about dieting can also result in a plateau. Women tend to restrict calories too much, lowering their metabolism. Research has shown that we need to intake enough healthy calories to increase our metabolism.

If you are experiencing a plateau, review your diet and exercise regimen. Keep a food journal to ensure that you are eating a balanced diet and check your intensity during your workout. Work hard! The Curves Workout should be the toughest 30 minutes of your day!

How many times do I go around the circuit?
The Curves workout is an amazing exercise that combines strength training and cardiovascular exercise in just 30 minutes! The equipment and number of times around the circuit will vary with each facility but the bottom line is the same:

  • Warm-up the first three to five minutes
  • 20 minutes of sustained cardiovascular work
  • Cool down the last three to five minutes
  • Stretch

If you feel like you can exercise at Curves longer than 30 minutes, we encourage you to work harder! Our research has validated the results of the 30 minute workout.

Is it safe to work out during my pregnancy?
Curves recommends that pregnant and/or postpartum women consult their personal physician before beginning or continuing our exercise program. Once approved your local staff member can work closely with you in developing a program that is safe and effective.

Advanced Workout
Ready for a challenge? Looking for a way to take your workout to the next level? Try the Advanced Workout!If you are a healthy member and have been exercising at Curves for over three months, you may participate in the Curves Advanced Workout. A Curves staff member will work with you individually to create a workout assignment especially for you! Your heart rate, intensity, and alignment will be monitored while you push yourself to set goals and increase your results! See your Curves staff members to set your appointment!

 

 
 
 
 
Weight Management Plan

Say good-bye to your fat pants.
Curves introduces the end of dieting as you know it.


Introducing the Curves 6 Week Solution. Six weeks of small, intimate classes where you'll learn how to lose weight and keep it off for good. The 6-week program costs include a tote bag full of the tools you need to help you reach your goals. What's different about the Curves 6 Week Solution?

Many women have a list of diets they've tried over the years and the one thing all these diets have in common is that they often fail. Why? They leave you hungry and deprived, and they slow your metabolism, setting you up for a never-ending cycle of yo-yo dieting. The Curves 6 Week Solution changes all that. Here's how:

It Revs Your Metabolism
This is perhaps the most significant aspect of the Curves weight-loss plan, and it's what allows you ultimately to be delivered from dieting for good. With a higher metabolism, you burn more calories all day long - even when you're sitting on the couch. The Curves plan raises your metabolism through eating - yes eating - and strength training, which builds calorie-burning muscle.

It Allows You to Eat
On the Curves plan you eat all day long - five small meals rather than three large ones. This helps keep you from feeling hungry even during the low-calorie phase of the plan, which lasts only one week, and it keeps your metabolism revved. Once you reach a plateau in your weight-loss efforts, you eat more, not less, to kick your metabolism into a higher gear.

It Offers a Wide Variety of Food
Curves has 2 diet solutions, one is higher protein and one is higher in carbohydrates. The protein intake ranges from 30% to 45% depending on the solution that you chose. It recommends limiting your intake of refined carbohydrates and sweets, but no foods are off-limits.

It's Healthful
Diets that deprive you of certain foods also deprive you of the nutrients contained in those foods. Because the Curves plan not only allows, but encourages you to eat a wide variety of foods from all the food groups, your diet will be rich in the nutrients your body needs.

It's a Diet You Can Stick With
By now, you've probably already figured this one out. The Curves meal plan satisfies your hunger, your taste buds, and even the occasional less-than-healthful craving, making it easy to stay with it.

It Produces Permanent Results
The real magic of this program lies in the fact that it helps keep metabolism high as it helps you drop pounds. You often reach your goal weight with a higher metabolism than you had when you began. And if your metabolism does diminish from significant weight loss, Curves has a method to raise it without regaining weight. The payoff? Dieting ends - for good. You'll be able to eat as much as 2,000 to 2,500 calories a day.

 It Works
Does it all just sound too good to be true? Under the direction of Richard B. Kreider, PhD, FACSM, scientists at Baylor University have put the Curves fitness and weight-loss program to rigorous testing, scrutinizing its effects on hundreds of women just like you. The results? It works. Women on the Curves plan have lost weight, boosted their metabolism, lost body fat, gained muscle, and enjoyed several other benefits.

But don't take it from us. Enroll in the Curves 6 Week Solution, a unique nutrition program with small, intimate classes where you'll learn to lose weight and keep it off for good.

Contact   Woodburn  Curves  to sign up for the next session!

 
 
 
 

Woodburn Curves
 
503-981-5546
1585 N. Pacific Hwy. Suite K
Woodburn Oregon 97071