Quantcast
Latest Stories

30-minute workout to burn more calories

You change exercises every 30 seconds by alternating it with an aerobic movement and pressing the machine

By

TRAINER Michaela Prades supervises Paola Lapid on the chest press machine. Hydraulic machines provide resistance when pushing against or raising the weight (concentric resistance). PHOTOS BY NELSON MATAWARAN

A woman’s 30-minute workout promises to burn more calories even while the body is at rest.

While most programs will have the same elements of weight resistance, aerobics and stretching, the Curves program is a circuit training workout that consists of alternating aerobic activity on a board and 12 hydraulic resistance machines.

This means that instead of using pulleys and cables which can be quite daunting for women, the machine uses air pressure to provide the resistance to the muscles.

These hydraulic machines provide resistance when pushing against or raising the weight.

The attraction of Curves is that it can be accomplished in 30 minutes.

Curves was established in 1995 in Texas by Gary and Diane Heavin who discovered a market that wanted a quick and efficient workout without the intimidating setup of a conventional gym.

Curves lays claim to being the largest franchise for women’s workout with 10,000 locations worldwide.

EXERCISE coach Michaela Prades guides Paola Lapid in her squats.

“We have professionals who don’t have the luxury of time to work out. But they are able to expend more calories in 30 minutes. The faster you go and the higher the heart rate, the more you burn,” says Czarina Sunga, operations officer of Curves in Serendra and Eastwood.

Shifting exercises

You change exercises every 30 seconds by alternating it with an aerobic movement such as jogging in place or jumping jacks, and pressing the machine that targets a specific body part.

The whole circuit takes 15 minutes. You have to do another round to start sweating. A coach will motivate you to run faster or change your exercises between stations.

Every month, the client is measured in terms of vital statistics and body fat.

Sunga has been working out for three years now. After giving birth last year, she worked out at Curves and quickly lost her postnatal fat.

Curves also has a weight-management plan—not a diet—which recommends foods to eat or avoid.

She adds that as a cross training program, Curves workout gives her the stamina to enjoy her boxing classes.

BODY fat is measured every month to determine progress. Lapid looks at the machine that measures fat.

To test the effectivity of Curves, the Exercise and Sport Nutrition Laboratory in Texas A&M University observed a control group in a 14-week period which did the workout thrice a week.

Women in the Curves program lost two inches from the hips and three inches from the waist and saw a 20- to 30-percent increase in aerobic capacity. They burned a range from 139 calories in sedentary women, to 500 calories in active women.

The subjects also showed improved blood cholesterol levels, resting heart rate and blood pressure.

CZARINA Sunga holds the master license to franchise Curves in the Philippines. It has over 10,000 locations worldwide.

Other research findings showed that the Curves program also helps women maintain weight loss.

Paola Lapid, an account executive of Mega Publications, says the Curves program works for her: “I’ve tried other fitness centers and I ended up cheating on the equipment. At Curves, the machines are designed in a way that you can’t cheat. I’m more toned now and my stamina has improved. Curves workout gave me the energy to do more.”

But how does the client deal with potential boredom from doing repetitive movements and no progression when she hits a plateau?

Well, Curves also offers Zumba.

For details, call 8280208. Located at Serendra, Taguig.


Follow Us


Follow us on Facebook Follow on Twitter Follow on Twitter


Recent Stories:

Complete stories on our Digital Edition newsstand for tablets, netbooks and mobile phones; 14-issue free trial. About to step out? Get breaking alerts on your mobile.phone. Text ON INQ BREAKING to 4467, for Globe, Smart and Sun subscribers in the Philippines.

Tags: fitness , Health , Lifestyle , Workouts



Copyright © 2014, .
To subscribe to the Philippine Daily Inquirer newspaper in the Philippines, call +63 2 896-6000 for Metro Manila and Metro Cebu or email your subscription request here.
Factual errors? Contact the Philippine Daily Inquirer's day desk. Believe this article violates journalistic ethics? Contact the Inquirer's Reader's Advocate. Or write The Readers' Advocate:
c/o Philippine Daily Inquirer Chino Roces Avenue corner Yague and Mascardo Streets, Makati City, Metro Manila, Philippines Or fax nos. +63 2 8974793 to 94
Advertisement
  1. 12 other things you can do at Pico de Loro Cove
  2. Lover’s quarrel linked to hunger – study
  3. Encounter with a ‘Mangkukulam’
  4. ‘Kamias’ for fever, ‘siling labuyo’ for headache–first aid in the kitchen
  5. How Vitamin B can be a remedy for ‘manhid’ and neuropathy
  6. Summer treat for your aspiring astronomers
  7. Sarah Geronimo and Matteo Giudicelli sing ‘All of Me’–and we all swoon
  8. Marcos grandson to wed beautiful Rocha scion
  9. 90 percent of Filipino households don’t practice proper toilet hygiene, sanitation
  10. ‘Heaven is for Real’: Nonfiction book on life after death reaches screen
  1. Dominique–Gretchen and Tonyboy Cojuangco’s daughter–now an endorser
  2. Why is the lifestyle set now afraid to wear jewelry–before Kim Henares?
  3. Marcos grandson to wed beautiful Rocha scion
  4. France makes work beyond 6 p.m. illegal
  5. Sarah Geronimo and Matteo Giudicelli sing ‘All of Me’–and we all swoon
  6. South Koreans crave Asia’s smelliest fish
  7. How Vitamin B can be a remedy for ‘manhid’ and neuropathy
  8. Ever heard of HydroBob?
  9. 90 percent of Filipino households don’t practice proper toilet hygiene, sanitation
  10. Boots Anson-Roa to wed in Eddie Baddeo
  1. Mary Jean Lastimosa is new Miss Universe Philippines
  2. Did Angara ruin Pia Wurtzbach’s chances at Bb. Pilipinas?
  3. Dominique–Gretchen and Tonyboy Cojuangco’s daughter–now an endorser
  4. Manila in shock over model Helena Belmonte’s death
  5. Vinegar test helpful vs cervical cancer
  6. From Jeannie to mom of suicide victim
  7. San Vicente beaches hidden but not for long
  8. Borgy and Georgina are back; others are off–again
  9. Sen. Angara: I thought Pia Wurtzbach gave a good answer
  10. Ex-Givenchy model fights for ‘Yolanda’ survivors

News

  • Cardinal Tagle to faithful: Join politics to clean it
  • Our Lady of Piat: Centerpiece of Cagayan’s gifts to Christianity
  • Sign maker to be nailed to cross for 28th time
  • 50 Quezon City cops each carry 30-kg crosses
  • AFP: Abu Sayyaf group, not MILF, target of Basilan operation
  • Sports

  • Federer would skip tennis to be with wife, newborn
  • Manny Pacquiao in PBA? If so, he’ll wear No. 17
  • PSC sets Blu Girls US training
  • Power Pinoys settle for 7th place
  • Successful coaches to get raise
  • Lifestyle

  • Are your favorite malls open this Holy Week break?
  • Celebrate Easter Sunday at Buddha-Bar Manila
  • Moriones feast: A slow, steady transformation
  • Weaving ‘palaspas’ a tradition kept alive in Tayabas City
  • Finalists announced for best translated books
  • Entertainment

  • Why Lucky has not bought an engagement ring for Angel
  • Derek more private with new girlfriend
  • ‘Community’ star happy with return of show’s creator
  • Jealousy is kid stuff
  • Mommy-daughter adventure continues
  • Business

  • PH presses bid to keep rice import controls
  • PSEi continues to gain
  • Number of retrenched workers rose by 42% in ’13
  • PH seen to sustain rise in FDIs
  • Gov’t subsidies to state firms fell in first 2 months
  • Technology

  • Smart phone apps and sites perfect for the Holy Week
  • Tech company: Change passwords or suffer ‘Heartbleed’
  • Filling the digital talent gap
  • SSS to shut down website for Holy Week
  • Another reason to quit social media this Holy Week: your safety
  • Opinion

  • Editorial cartoon, April 17, 2014
  • A humbler Church
  • Deepest darkness
  • ‘Agnihotra’ for Earth’s health
  • It’s the Holy Week, time to think of others
  • Global Nation

  • First Fil-Am elected to Sierra Madre, Calif. city council
  • UC Irvine cultural night to dramatize clash of values in immigrant family
  • Filipino sweets and info served at UC Berkeley Spring Fest
  • Milpitas, California kids wrap up a successful run of ‘The Wiz’
  • Netizens welcome Japan’s visa-free travel plan
    Marketplace