Following the Curve
Today’s Dietitian
By Sandy Goodman, MA, RD
Vol. 6 No. 4 p. 50

Whether you live in a small town or large city, there is probably a Curves International fitness center just a few miles from your home. If you are not a member yourself, you have likely heard about Curves from a coworker, friend, cousin, or neighbor.

Originally called Curves for Women, the program was founded in 1992 by Gary Heavin with his wife Diane in Harlingen, Tex. Today, Curves has more than 6,000 locations, branching out worldwide with 250 new franchises opening per month. Membership has reached more than 2 million, which is mostly attributed to word-of-mouth publicity.

Curves Appeal
The Curves phenomenon made its mark by reaching out to the “veritable forgotten woman” who is older than 40 and overweight. Curves welcomes small-town, stay-at-home moms who have been discouraged by typical gyms or fitness centers. Retired women who are not accustomed to exercise have also found encouragement here.

The centers are small, provide no frills, and have minimal costs. They are in strip malls or storefronts in your own neighborhood and offer 30-minute complete workouts for women only. Curves does not appeal to the typical, youth-oriented, “spandex crowd” who wants a luxurious, full-service gymnasium. There are no saunas, steam rooms, or fancy amenities typically found in upscale health clubs.

These neighborhood centers also provide a welcoming community for women to inspire and support one another as they exercise. Part of the success is the concept of “no men, no mirrors.” Women of all shapes, ages, and sizes can feel comfortable and relaxed in a stress-free environment.

Curves also emphasizes the idea of group exercise and encouragement from friends, focusing on community and companionship. The program is actually geared to stimulate conversation among members as they move through the fitness circuit. There are no headphones or other distractions. Finding exercise friendships helps make the program become a fun and healthy way of life.

Remember when it was thought that if you did not exercise for hours on end each week, you might just as well stay home? The idea was the harder you work out (and the more you exhaust yourself), the better your health will be. Now, research is showing that even a moderate amount of physical activity each week improves general health. Although the government and health experts recommend at least 30 minutes of exercise per day, all agree that doing some form of exercise that increases cardiovascular endurance and strengthens muscles can provide life-extending benefits.

Bobbie Randall is an enthusiastic Curves member and an RD who lives in Wooster, Ohio, a rural community located south of Cleveland. Bobbie has found that the concept of moderate physical activity motivates her clients. “Many of my clients appreciate the fact that I don’t use the ‘e’ word [exercise],” she says. “I use the term active movement—my newly coined phrase for the ‘e’ word. Some of those who seek diet counseling are turned off by the idea of exercise, and active movement [is easier for them to accept].”

Like many of her clients, Randall has a busy day that includes nutritional consulting, teaching food sanitation classes, and freelance writing. The 30-minute Curves program fits her lifestyle, and she finds that group exercise goes a long way in keeping her motivated. “The minute you step on the circuit, you have a built-in support group,” she says.

The Curves Fitness Program
The Curves fitness program is an efficient 30-minute exercise routine that is advertised as being “Fast, Effective, and Fun.” It combines cardiovascular training with strength training of both the upper and lower body.

The basic workout consists of the following:
1. Warm-up
2. Twenty minutes of aerobic movement at a sustained target heart rate
3. Three sets of strength training on all major muscle groups
4. Cool down
5. Stretching routine

The program is called the Quickfit system and uses a “circuit” that consists of a series of exercise machines and recovery stations. The machines are hydraulic-based, meaning a participant uses her own strength to work against the machine. These machines enable the individual to work two muscle groups at a time, while conventional machines work on only one muscle.

The circuit consists of eight or 12 different machines usually arranged in a circle. You can join the circuit at any time as long as there is a vacant spot. The machines emphasize exercising various areas of the body. For example, machines include a biceps arm curl, a chest pull, an adductor/abductor for the thighs, and a “squat” for the gluteus maximus. The participant completes as many repetitions on the machines as she can in 30 seconds.

The circuit also alternates with “recovery stations” that are placed between the machines. These are simply wooden step-down boards. You can do just about anything—shake, jog, stretch, or dance—on the recovery stations as long as you keep moving. The recovery enables you to keep up a target heart rate while resting your muscles. During the 30-minute program, the circuit is completed three times, moving from machine to recovery station and then to the next machine. There are also breaks to check your target heart rate and adjust your workout if necessary.

The program recommends starting to “cool down” for approximately three minutes before leaving the circuit by reducing the aerobic intensity of your movement. The circuit training is then followed by three minutes of 12 simple stretches to prevent muscle injury and provide flexibility. There are charts with pictures of each stretch that demonstrate exactly what to do. Stretching is important, especially for women over the age of 50 and those with joint, back, or autoimmune issues.

Women who have previously found it difficult to keep up an exercise regimen like the fact that they do not have to adjust each machine or change weight stacks, which can be time-consuming and frustrating. Also, the circuit is automatic, so participants do not have to plan out each step. The drawback to this is that it does not provide an individualized program, although the pace can be adjusted. The intensity of this workout may fall short of what some women desire.

Music makes the training fun. Prerecorded, lively dance music keeps pace, while a voice on the tape tells women to change stations every 30 seconds. This “Change stations, please” announcement can become monotonous and boring. Yet, the position of the machines, along with the general pace, lends itself to an atmosphere of socialization, which can distract from the monotony. Rather than burying oneself with headphones, participants talk freely and encourage one another.

The program is supervised by the Curves instructor on duty. These are not professionals and are often members who like the program so much that they have decided to work there. New members have weight, height, body fat, and body measurements recorded and followed. Because most centers have a rather small amount of space, the instructor has full view of the members. In time, the instructors get to know most of the members.

The program also has its limitations. Many facilities are cramped and crowded with machines that are positioned too close together and are well-worn. There are limited hours, especially on weekends, and there is no provision for baby-sitting.

The Curves Diet Plan
The Curves diet has been a topic of conversation and controversy among health professionals and dietitians. This plan is exclusive to the Curves franchise and consists of two separate diet strategies: one is a Low-Carbohydrate Plan, which is not as stringent as the Atkins Diet Plan; the other is a Low-Calorie Plan, which also stresses lowering simple carbohydrates in the daily diet. Nutrition professionals cannot promote any other plans on the premises. However, members are free to discuss any diet plan they like and exchange recipes and advice while on the circuit.

It has been found that in most Curves Centers, these particular diets are not excessively promoted. However, the plan does focus on diet cycling, carbohydrate intolerance, and calorie sensitivity. A more controversial piece of the package is the chain’s promotion of its own line of dietary supplements, which includes its own brand of weight-loss shakes.

Business Opportunities
In addition to losing pounds and feeling healthy, many enthusiastic members have become franchise owners. In January, Curves was named the second-fastest-growing franchise in the United States by Entrepreneur magazine.

Rondi Mancini, owner of a Curves franchise in Harrison, N.Y., became a member of the fitness center as soon as it arrived in her area. Mancini was impressed by the success of the program and became interested in getting more involved in helping other women improve their health and wellness. In January 2001, she bought her own franchise and has since gotten to know many of her members. “My youngest member is 19 and my oldest is 82, with an average age of 50 to 55,” she says. “I really hope that the program provides health to our membership.”

The uniqueness of the Curves program has successfully motivated millions of women to get moving and establish a regular fitness habit. It could well be the program that turns your clients on to exercise and keeps them committed to an active, healthy lifestyle. For more information on Curves International fitness centers, visit www.curvesinternational.com.

— Sandy Goodman, MA, RD, is a food safety consultant and a freelance writer specializing in nutrition, health, and parenting.

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