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Analysis of the "Curves" Fitness Program Analysis  of  the  "Curves"  Fitness  Program countless cases of women developing overuse injuries from the Curves program. It should By  Kyle  Battis  CSCS,  L/ATC,  NSCA-CPT be a big red flag but some people just are not making the connection that the nature of Professional  Fitness  Coaching the program is what causes the problems. I hate to say it and I hope that you are not Many people have asked me what my thoughts offended, but the Curves program is fairly were on the Curves fitness program. After limited. researching the program, interviewing current and past members, and speaking with other Any competent fitness professional could fitness professionals around the country I design an individualized exercise program have  compiled  the  following  analysis. combining progressive resistance training, anaerobic intervals (when appropriate), WHAT  IS  "CURVES"? aerobic exercise (for recovery purposes), flexibility training, and restoration Curves is a franchised exercise program recovery methods that would deliver results designed exclusively for women. The Curves that are far superior to the results program has spread across the nation like delivered by following the Curves fitness wildfire due to claims such as: "No program. An individualized exercise program experience necessary, only 30 minutes for a that suits your specific exercise and health full-body workout, no class times, no history, caters to your specific fitness appointments to keep, you can't be late for goals (athletic or aesthetic), focuses on your workout because the circuit is always metabolism-boosting resistance training on!" In fact, the Curves franchise is listed methods, and focuses on progressively by Entrepreneur Magazine as one of the top overloading the system in an intelligent franchises to own. The question is why has it manner with a variety of different loading grown  so  popular? parameters and exercises will far surpass any "one-size fits all" exercise program as found The answer can be found in the target in  all  Curves  centers. audience of the Curves program. Curves caters to a very large group of women seeking Any current Curves members would be wise to positive physical change in a supportive pay attention to nagging pains that are environment. Most commercial gyms and fitness developing (any joint pain or soft-tissue centers do not come close to offering a pain that does not diminish in 48 hours). friendly and supportive environment for They should also pay attention to any beginning exercisers be it female or male. plateaus that are reached in their weight You have to give credit where credit is due. loss  or  fitness  results. The originator of this franchise recognized that there was a huge market for a gym such The human body is an amazing adapting machine as Curves and surely has tapped into a and eventually the body will adapt to the goldmine. stresses (exercise is a stress after all) that you are asking it to perform. If your GREAT CONCEPT, BUT WHAT ABOUT THE ACTUAL body has adapted to a specific exercise PROGRAM? routine and you continue to subject your body to that routine, you not only run the risk of Curves is definitely great from a marketing developing overuse injuries but your fat-loss and business perspective but what about the results will come to a screeching halt and actual exercise program that is followed? One you will see no further improvements by of the Curves members that I interviewed following that same program. Here-in lies the offered  the  following  synopsis: major weakness of the Curves program, it does not  change! "They have about 10 different units. Leg extensions/leg curls, squats, leg press, glut There is a concept in exercise physiology press, biceps curls/triceps extensions, lat known as Progressive Overload. Basically, it pull downs/overhead press, chest press/seated means that over time, you have to gradually row, a dip/shrug machine, and a seated and intelligently lift more weight, perform abdominal machine. They repeat some of the more repetitions, or change something about machines and you go around the circuit 1 and your workouts in a progressive manner in 1/2 times. In between each machine there is order to see results. Once your body has 3' x 3' platform that you perform some adapted to a given form of stress, it continuous exercise such as running in place basically says, "Yeah. We have done this or stationary jumping. The goal is to stay in before quite a bit. This stress is nothing the fat burning target heart rate zone for 30 new and we don't have to do anything minutes." differently  and  we  don't  have to change." Curves is a 30-minute exercise circuit If you want to see your body change (i.e. comprised of hydraulic resistance machines lose fat, get lean) then you must expose your and bodyweight exercises. The nature of the body to varying and progressive stress. I hydraulic machines used in the Curves program can't stress this concept enough and any forces the user to perform concentric (muscle program that does not obey this law is doomed shortening) contractions of the opposing to fail! It has been said that the definition muscle groups. No eccentric (muscle of insanity is doing the same thing over and lengthening) muscle action occurs when using over  again and expecting a different result. these machines so very little muscle soreness is developed. The problem with the lack of Understand that Curves is a great program for the eccentric muscle actions is that it does an absolute beginner but it is a vehicle that not put a lot of stress on the muscle and a can  only  bring  you  so  far! muscle not stressed is a muscle that will not change. WHAT DO I DO IF I AM A CURRENT CURVES MEMBER? In fact, as Strength Coach Christian Curves has tapped into a huge market of women Thibeadeau points out in his book Theory and exercisers that find comfort in being Application of Modern Strength and Power surrounded by other people that are in the Methods, same situation as they are. In that regard, Curves is important because it gets more "It was found that omitting eccentric stress people active and involved with a structured in training program severely compromised the exercise routine. The program that is potential strength gains (Dudley et al. followed is hardly ideal and is deficient in 1991).  " many aspects. I doubt that the franchise will alter the parameters of the exercise routine Curves members are encouraged to check their any time soon so the current Curves member heart rates every 8 minutes to ensure that might take some of the following advice into they are in their target heart rate zones. In consideration. summary, the Curves routine is a circuit-training program that focuses on 1.Watch out for overuse injuries that might muscular  endurance  and  aerobic  exercise. develop and seek the appropriate medical assistance  if  problems  do  arise. A  GOOD  START  BUT........... 2.Pay attention to your body and keep tabs It is important to point out that every upon your progress. It is always a good idea exercise program has benefits and inherent to check your body fat percentage, body weaknesses. I commend the originator of the weight, strength levels, girth measurements, Curves program for the benefit that it energy levels, and track your progress. When introduces women who would not otherwise be your body has adapted to the routine provided exercising to a regular exercise routine. by Curves, recognize when it is time to move There are, however, many limitations to the on. Remember that it is a vehicle that will exercise  routine  utilized  by  Curves. only take you so fat. Once you have adapted to the program you will simply be spinning Some of those limitations are lack of an your  wheels! individualized exercise routine (cookie-cutter approach), absence of a 3.It has been said that insanity is doing the comprehensive fitness assessment, reliance on same thing over and over and expecting a limited-value hydraulic exercise equipment, different result. Curves is simply a gateway lack of progressive overload (for both program. After its full value has been resistance training routine and maximized, a member would be wise to seek the cardiovascular conditioning), lack of advice of a qualified fitness professional to exercise variety which can lead to overuse determine an individualized plan of action injuries, lack of program design that is that  would  lead  to  further  results. based on current research to deliver optimal results, lack of instruction on how 4.If this plan of action does not sound exercisers should progress after reaching a appealing, then the budding exerciser should plateau with the program, and finally a lack begin a journey into the science and practice of qualified supervision by an exercise of shaping their body with the tools of specialist which poses many problems in progressive resistance training, itself. The lack of qualified supervision can cardiovascular exercise, and supportive lead to problems such as not knowing when to nutritional practices. The resources are out refer out to the appropriate medical there such as e-mail list serves like professional if problems arise, recognizing "Supertraining," fitness books, fellow gym when an individual is over-training, or members (although not always the most modifying an exercise routine to suit the accurate  of sources), and fitness magazines. individual's current needs and training level. 5.The key is to find progress and escape the restrictions of the simplistic circuit Simply put, the Curves fitness program training routine found in Curves. It can be utilizes outdated exercise programming that an enjoyable process if approached in the predisposes the exerciser to an abundance of appropriate manner. Have fun, keep overuse injuries (bursitis, tendonitis, progressing, and enjoy the adventure to medial and lateral epicondylitis, etc.) and discovering  your  best  body! does not deliver optimal results in the safest manner possible. I work full-time at a I would be happy to assist you in any way Physical Therapy clinic and we have seen that I can! 1 A B C 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85