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