The Circuit

The Curves circuit is really an amazing thing. Conceptually, the workout is easy, but physically it can be tough. You change stations every 30 seconds, going from machine to recovery station to machine and so on.

You start the circuit by warming up on the first three machines. You increase the energy you put into each machine as you warm up, so that by the time you finish the third machine you are aerobic. As you continue around the circuit, you pump up your heart rate up by pushing the machines hard. On the recovery stations you have to move, but your movements should be an easy movements, bringing your heart rate down slightly. Then back up on the next machine. It is a type of interval training.

Your last three machines are your cool down machines. You start your cool down before you leave the circuit and continue the cool down during stretching. One good way to start your cool down is to reduce your working time on the machine by pausing for five seconds at the beginning of each “cool down” machine. First you get set to begin your reps on the machine, pause five seconds, then actually begin your reps.

There are 26 stations in our circuit, 13 hydraulic machines and 13 recovery stations. With hydraulic resistance you don’t have to stop to change or adjust weights. You can change the power you put into a machine by simply moving the machine faster or slower. Just by changing the speed with which you move the machine you change the effective weight your muscles are battling. It is amazingly efficient. You don’t strength train and then do aerobics, you strength train and do aerobics at the same time. It is a total workout in just about 30 minutes.