iIf the thought of getting enough exercise weighs
you down, maybe it’s time you give your workout the
runaround—by heading to the gym for a rousing
round of fast and fun exercises. Training on a circuit
program offers both aerobic and strength training
benefits in a timesaving format. “Circuit training
can keep motivation levels high due to the variety of
motion,” says Shannon Griffiths, president and chief
executive of Sunshine Fitness Resources in Boulder,
Colorado. “It’s also convenient and quick—a benefit
for those who can’t seem to find the time to work out.”
Circuit training is an exercise technique that
alternates strength training and aerobic activity at
nine to 12 exercise stations. The level of resistance
and time spent at each station depends on your
fitness level and personal goals.
photographer: ROBERT JACOBS
Curving Out Time
One of the most well-known circuit training
programs is at Curves, a nationwide fitness center
network. Curves’ signature workout is a 25-minute
circuit routine that combines aerobic activities
(marching, walking, and jogging in place) and
hydraulic resistance machines. The session closes
with about five minutes of stretching.
To examine the effectiveness of a Curves workout,
researcher John Porcari, Ph.D., and colleagues from
the University of Wisconsin–La Crosse assessed
groups of 15 healthy women at two Curves locations.
The results showed that a Curves workout is
moderate in intensity, burning about 184 calories per
session. “The workout is comparable to walking
at 4 miles per hour on a flat treadmill,” Porcari
says. The researchers concluded a Curves workout
is superior to just walking because it includes
resistance training, which helps strengthen
bones and build lean muscle. Resistance training
is an important part of a well-rounded exercise
program, especially when combined with a
healthful diet and aerobic activity.
Key to Glucose Control
Research has demonstrated that consistent
moderate-intensity exercise is extremely effective
in helping to control type 2 diabetes. Exercise
can decrease insulin resistance so your cells can
better respond to insulin, using glucose from your
blood more efficiently. A single exercise session
increases your cells’ insulin receptor sensitivity
for 48 to 72 hours. When the receptors become
more sensitive, glucose can enter the cells instead
of staying in your bloodstream, which improves
blood glucose levels. Decreasing stored body fat
also improves insulin sensitivity.
Circuit training is an exercise
technique that alternates
strength training
and aerobicactivityat
nine to 12 exercise stations.
Virginia Valentine, who has lived with diabetes
for 25 years, acknowledges these advantages, but
she also knows it’s difficult to stick to a routine.
“Exercise is a challenge for anyone, but especially
so for someone with diabetes,” says Valentine, a
Curves enthusiast, clinical nurse specialist, and
certified diabetes educator in Albuquerque, New
Mexico. “Imagine trying to exercise a muscle
that is not getting any fuel.” Valentine enjoys her
Curves workouts for both the health benefits
and the friendships she has made with other
participants. “Exercise wasn’t fun at first, but since
doing the Curves workout, I feel stronger, have lost
35 pounds, and enjoy the camaraderie with the
other women,” she says.
