30 Minute Cardio Westshore

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.